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.
800: 3:43
400: 1:38
400: 1:40
800: 3:36
400: 1:42
400: 1:37
800: 3:31
400: 1:31
400: 1:31
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.
Aww, Bex, like always you're too hard on yourself. Top ten percent overall, fourth woman, first in your age group, 7:27 pace. Uhh, that's pretty good. I was drafting on you as you took us out fast to get away from all those troublesome youngsters (very erratic and unpredictable!) and then as I was laboring near the end of that fast 3K, you were just behind me pushing me to the end. Believe me, at every corner I was peeking back to see where you were, which was gaining on me! Thanks for the boost.
ReplyDelete4th overall is great but 30 seconds is just... well it's 30 seconds on a fast time so it is what it is.
ReplyDeleteNice track workout, though. All you have to do for the 'just right' race is hold back to the correct pace for the first 1/2 and then turn on the afterburners. You definitely have some!
Oh yeah, I just hate it when I come in FIRST IN MY AGE GROUP.
ReplyDeleteOne of these days, you'll be breaking the tape. I can feel it.
That's an "Eh" performance? Come on now Bex!
ReplyDeleteI'd love to have a so-so performance like that one. :)
ReplyDeleteNice race, Bex, even if you didn't pour on the steam you still kicked butt.
And I hate those little kids that run faster than me.