Last race of the 2015 season in the books, but it almost didn’t happen.
Thursday morning, 2 days before the race, I had my usual strength training session. In that session, deadlifts are involved and it just happen that this week was max load week, before the deload week next week. My first session on Wednesday with squats went great, deadlifts on Thursday, not so much. I had did 4 “warmup”, progressive sets. My last set goal was 8 x 255 lbs. First 3-4 reps felt good, but by 5 & 6, I could feel myself getting fatigued and losing focus. The last 6 inches on the 6th rep did it. I felt the pain in my lower back. No popping or anything, but I knew it wasn’t good and would be for this. Well, the next 2 days I spent laid out on the lazy-boy popping pain & NSAIDs. I went for an emergency session with Victoria Van Helvert Massage Therapy Friday afternoon. By Friday evening, I still wasn’t sure I was going to run the next day.
Saturday morning, I got up, my HRV said I was good to go. My back was still sore/stiff, but felt better. I decided to take a ride to the site, at the very least to get my t-shirt. I still brought all my racing gear just in case.
Once I got there, I picked up my stuff and felt energized. I “suited up” and ran a 3-4 min warm up. There was no pain while running so I decided to go for it.
Based on the Crystal Beach 5k result of 29:55, I adjusted my original goal for the 8k from 50 min to 48 mins. But, because my back was messed up, I wasn’t expecting to reach 48m, not to mention the windy conditions.
The weather for the race was perfect – Partly cloudy, 10°C, with a 10-15 kph SW wind.
Race started on time at 10 AM. I started mid pack and had to fight my way through slower runners at the beginning and was actually pacing myself a little too slow. Once I got in a rhythm I slowly increased my pace, kept an eye on my heart rate, and worked the wind to my advantage whenever I could.
Around the 5k mark, I literally got a 2nd wind. My paced picked up without my heart rate or PRE changing. I rode that wave until midway through the 6k mark. Then it got hard. Even at this point I was at an average pace 6:04 which would have meant a 48:24 finish time.
But, when I passed the 7k marker, I still felt good and increased my pace – significantly. And the last 500m, I dropped the hammer and passed a couple more people. To my surprise, when I crossed the line, I looked at my Garmin and it showed a 5:57 average pace and a 47:36 finish time, which is 24 secs faster than my ambitious goal time of 48 mins. 🙂
|Official Chip Time:||47m 36s|
|Average Pace:||5:57 min/km (9:34 min/mile)|
|Overall Placement:||120 of 174 (69%)|
|Age Group (M40-44):||11 of 11 (100%)|
|Race Weight:||251.4 lbs|
|Official Race Results:||CLICK HERE|
|Garmin Data:||CLICK HERE|
So now what? The plan is to continue to build the run base, and start the bike base later in December. The next planned race is February 15 2016, the Grimsby 10k.
Doesn’t look like I can plan to do this race next year as it appears not to be coming back in 2016. Unfortunate because it’s a nice distance and a nice spot to have a race.