What a fabulous day for a race. Sunshine, cool crisp fall air, no wind, and a great crowd and a great organized race.
I did this race back in 2011, and in only 4 years, it’s improved significantly. The goody bag was full of nice things like beer glass, drink glasses, and an embroidered toque! Also can’t forget the free beer after the race when you present your race bib at Sneakers Bar & Grill just down the street from the start/finish line.
As far as how the race went, I didn’t know what to expect as far as my performance. I had mixed emotions – I knew it would be hard as all short races are when done properly. But my higher body weight was a concern, and far from perfect nutrition leading up to the race. All of it mind games you go through before a race. I decided to stick to the original plan of a 6:00 min/km pace for a 30 min finish. Adjust if necessary during the race.
Horn goes off on time at 11 AM. I placed myself mid-pack and it was a good clean start. At first I just ran what I felt was a good pace. The Garmin always takes a few minutes to stabilize. I finally looked at the Garmin Average Pace and it showed 5:40 min/km and a heart rate already at 160 – yikes. Backer’ down dude. So I tried slowing a little and the heart rate stabilized around 161-162 for a few minutes, then started to creep up, which is normal. My pace at this point was around 5:50 min/km. I felt good and was thinking if things got too bad later I would have a small buffer to meet my 30 min goal.
By the 3 km point, my heart rate was clipping 180s and it felt like my chest was going to explode. I was still sitting at a 5:50 min/km avg pace so I made the decision to walk for 30 seconds, bring my heart rate down. Worked great and my average pace only went up to 5:54 so I was still on track.
Approaching the 4 km point, my heart rate was up to 185, so I again decided that I would take a walk break, this time 1 min. My avg pace drop to 5:58 so I still had a buffer which was perfect. So I dropped the hammer – a little too much – after just 300m my heart rate was pegged again and I couldn’t catch my breathing. So another short 30 sec walk break, and again at the 4.7 km mark. It was apparent at this point, my cardio was done, but luckily so was the race.
My run training has been consistent since Aug 21st and I was rewarded today. Not only did I make my original goal, it re-ignited the fire of competition, even if it’s only with myself. Now, lets hope my body doesn’t turn against me like it has in the past.
|Official Chip Time:||29m 55s|
|Average Pace:||5:59 min/km (9:38 min/mile)|
|Overall Placement:||205 of 493 (42%)|
|Age Group (M40-44):||14 of 18 (78%)|
|Race Weight:||256 lbs|
|Official Race Results:||CLICK HERE|
|Garmin Data:||CLICK HERE|
So what’s next? Assuming my knee survives this race (I’ll know in a couple days), I’m shooting for the same race as last year – Casablanca Classic 8k. My original goal from last year was 40 mins. Well, that won’t happen. As per the Race Schedule on here, the revised goal was under 50 mins. Now that I have my 5k race time, models predict a finish just over 48 mins at current weight and aerobic efficiency. But with 4 weeks to go, both of those will improve so I think I can pull it off at 48 mins flat, which would be a 8 min improvement from last year.