I ran the Capitol Hill Classic 3K on Sunday as part of a team. My performance can be summed up in one non-word: Eh. After blowing up at Mile 7.5 in the George Washington Parkway 10-Miler from going way too fast in the first three miles, I decided to run a strong, but conservative race.
Too conservative, as it turned out. I passed people at the end (Take that, all you 11-year old boys I beat :-), but I still had way too much juice at the finishing line. As it turns out, I ran 11 seconds slower than I did in last year's race, when I finished 3rd woman overall. Bleaaahhhhh.
This year, I was 4th woman, first in my age group, and 18th overall out of 273 finishers. Finishing time: 13:52, for a 7:26 avg mile pace. (For a more thorough take on the race, check out Peter's account.)
I should have run 30 seconds faster. And I could have, had I gone all out. I feel like Goldlilocks. One race I ran too fast, the next race, I ran too slowly. Hopefully, my next race will be just right.
Track workout: My Tuesday night track workout, however, went very well. I actually followed Coach G.'s directions (oh, if only I had in the GW Parkway race) to start fairly slowly, then ramp up at the end so that my strongest times are in my last few reps.
The drill: 1 X 800, 1 X 400, 1 X 400. Repeat two more times, for a total of 3 miles of speed work. Jog recovery at half the distance in between reps. Here's what I did.
At the beginning, I was at the back of the pack, running at a fairly solid but relaxed pace. But in the last rep, most of the others bowed out, having gone out way too fast at the start, and were too tired to finish.
But I felt great. So I tried to hammer the last 800/400/400 home. "Good workout!" Coach said, and high-fived me. I grinned, and felt better than I had for days.