Bayfield Safe Harbour 5K - June 2011

Look at this action shot - LOL!

I was sent an email from the organizers today to alert runners to the photo gallery of over 200 pics from June's race. This is me looking so serious as I run my first sub-5K race. :)

It makes me laugh because many of the photos were of multiple runners, but for some reason, the photographer chose to take a photo of me solo.

SUMMER NIGHT 5K - London Honda Series #4

History Review

2003 - 34:07

2009 - 35:35

2010 - 36:11 Last year's blog post

Now that my blog is a year old, a significant number of my race report posts will be starting with a link to the previous year's race report post. How cool is that? :)

So "if" you clicked on the link above, you will have at least the background story on my previous three races before reading this post. :)

So what's happening with my running one year later?

*****

Official Time - 32:12

6:17/km

Gun start/Chip finish

Garmin Time - 31:24

6:17/km

#338 out of 448

14/28 Age/Gender Group

25 DNF

This was Race #33 total-to-date for me. :)

This was my 16th 5K race. :)

And before I begin my race report, I have to play my usual race bib game:

17-7 = 10

10 / 2 = 5 ... my favourite number :)

So I achieved the conservative goal I set - sub-33. And I achieved a secret goal I had ... to cross the finish line before a particular runner!

I was happy to have my mom visiting from out of town so I was spoiled for this race - I actually had two people in attendance to cheer me on (Mom and Ben). I also met up with my racing partner (RP), who was there with her new 'friend' to cheer her on. :)

It was hot and muggy, just as expected, but not as severe as last year (lucky considering the record high temperatures being set in Ontario in the past week following this race). After setting my mom up in the shade in a lawn chair on the sidelines, I took off for my warm-up run. Like several others, I had my 'sweat on' prior to the beginning of the race. :)

I found my RP at the start line, met her friend :), and then we didn't have too much time to chat before the gun went off. RP told me originally that she had wanted to run a sub-30 for this race, but she had missed several runs recently and was not feeling it in this heat. I told her to go for it if she found her legs, but not to count me in - I was in this race for fun, I was not going to overexert myself in this heat/humidity, but I would do the best that I could pacing her. I was willing myself to go with the flow for fun on this one.

And then we were off! This photo is a pic of us waving to Ben and Mom near the start, happy little campers before becoming hot, sweaty and tired! :)

Overall, I really enjoyed this race. I know the course, it's short and sweet, with some challenges, and it has a fun atmosphere. However, this is the first year I can recall finding the course a little too cramped/busy for the number of runners. Either this race has increased in popularity or I was running in a more popular pacing/speed group than in previous years. Does that make sense? :)

The surprising, happy news that I can report from this race is that I think I could have run it faster had it not been as crowded on the path as it was. Perhaps it's best that I didn't as I probably would have been very bummed about just missing a sub-30 - LOL!

A great part of the race - running in union/pace with RP. Having a pacing partner is a wonderful, wonderful thing! :) RP and I ended up running in unison together, sometimes one in front of the other rather than beside each other. It was the only way to pass people when we were able to. We ran together for most of the race - she moved further ahead of me in the last km by running uphill faster when I urged her onward. I am now strongly considering joining a half marathon group next spring because I see how a regular group would probably encourage me to push/improve my pace more.

An irritating part of the race - the runner with the jogging stroller. Let me make it *perfectly* clear that I love runners with baby jogging strollers. I have nothing but admiration for them - what a tough workout! There are always a few of them in the races I run, and it's fun to see parents switch with one another while running a race together. Unfortunately, because this race was mainly on running paths and not on the open road, having a stroller in it proved to be an incredible problem. An additional complication was that this particular mother/runner was very aggressive. She was making runners in front of her turn around in surprise, thus making them jump out of her way with little room to spare. A couple of times, she and her stroller ran onto the opposite side of the path in front of the fastest runners who were returning to the start/finish line. RP, who was just ahead of me, turned around several times to look at me with a, "are you seeing what I'm seeing?!?!?" look. I empathize with how challenging it was for the mother/runner out there, but I wasn't impressed with how more challenging she made the race path for the rest of the runners around her. RP later told me derived some satisfaction by racing her to the finish line and crossing before her. :) I just wished she would have been more laid back and enjoyed this race for fun; her body language indicated that she wasn't. :(

I wrote at the start of this post about my secret goal, about running faster than a particular runner. She is someone who participates in most of the same races that I do, and her times are always slightly faster than mine. She is usually just ahead of me in points in the London Honda Series. At the last race, the Go the Distance 8K, I watched as she passed me when I was pacing with other runners instead of racing to the finish. A bit of a bummer when I realized after the fact that this had cost me 2 points - LOL! Anyway, I saw her running ahead of me through the section of the race when it was proving difficult to pass. I actually was thinking of just pacing behind her the whole way and then passing her at the finish. :) However, RP was keeping us at a faster pace so when she passed my target runner, I decided to follow suit and then hoped that I would not see my secret goal runner then pass me again before the finish line! (she didn't). :)

A tough section of this race is that the last km, which is essentially all uphill and once runners reach the top, we turn left for the last quarter km to the finish line. The pic to the left shows me heading toward the finish after running from the corner/hill. I'm cruising at this point. I'm hot, sweaty, tired, and happy to see the end approaching. Ben and Mom are standing up with their cameras, taking pics and waving. I'm smiling and waving back. Woo hoo! Almost there!

It's just after I pass Mom and Ben that I suddenly catch a glimpse of a runner to my left. I didn't realize I had someone in my left blind spot until she decides she wants to pass me. She has made me her goal to beat at the end! :) It's a funny thing what an action like that can do. I had the same instinctual reaction as I did at the Dairy Capital 10K - I just went zooooom and took off speeding! I didn't catch her in my sights again. It was exciting for me to experience that racing rush at the end. I really ought to thank this person because she's the reason I PB'ed in this race and when I checked the official race results, I really did beat my secret goal runner, but only by 10 seconds (I wasn't sure that I truly had because of the chip timing). I laughed when I saw the above photo Ben took because he captured the moment before this runner started to race me. :)

Everyone met up on the other side of the finish line when RP and I compared thoughts on the race, and shared the details with the others. I gave her friend my free beer and burger coupons so that the two of them could enjoy a free dinner together before Ben, Mom and I took off. It's the least I could do for RP because she's responsible for pushing my running pace in this race.

I am cancelling my 8K with striders tomorrow, and taking a rest day. I then have a 16K LSD on Sunday (hence why I am not going to push it with an additional 8K tomorrow).

BAYFIELD SAFE HARBOUR RUN 5K - Runpiker Series #4

Last year, I participated in this 5K race. It was my 4th 5K race of 2010. It also was the race in which I established my fastest 5K time since I started running again in 2009. I have no blog record of running this race, but I have my results:

June 12, 2010

5K @33:54

Pace 6:39/km

Back in 2003, I achieved the following time in a 5K race, my PR back when I was younger and somewhat lighter - LOL!:

31:32

This is the race that I chose back in February to spend 14 weeks training for in order to achieve my goal of running a '5K in under 30 minutes.'

So how did I do?

*****

Official Posted time

29:51

Pace 5:58/km

Blow horn start / bib slip collection

Garmin time

5 km @29.21

Pace 5:52/km

a.k.a. "The Monkey Off My Back" Run!

(I say this jokingly ... if I were truly bothered by running 5K races in over 30 minutes, I would tried much harder before running so many of them!)

a.k.a. "The 5K under 30 Club Membership" Run!

Well, I did it, folks. :) I finally earned my membership into that club of people who can run a 5K distance in under half an hour. :)

Since returning to running, I've just been showing up to races to see how I do 'this time.' Today, I was both nervous and excited because this was the race I have actually focused on for the last 14 weeks. I have run 14 - 5K races, almost always for fun, but this is the first time since I have trained for one with time goal. I did this as a way of getting myself back into running shape after the winter and to increase my mileage to the level where I can start training for my rematch and new PR in the Niagara Falls half marathon this fall.

Usually when I blog about a race, I can describe it in detail. I am usually very aware of what is going on around me, making observations, watching other runners, checking out the scenery of where I am at, learning something new, etc. Not so much today! I have to admit that this race was more of a blur. I truly ran with focus, running full speed ahead with my eyes on the road ahead of me, trying to find my pace! I really can't say much about the actual race except that I recognized the route while running it, and unlike most of my recent races, I was always surrounded by a lot of people running a similar pace (it was VERY nice not to be a lone runner in a race for a change!).

After a tough personal week of wondering if my injured achilles tendon was going to be okay, and having trouble sleeping the night before, the signs this morning leading up to this race were all in my favour:

1. The weather channel predicted unseasonably coolish weather. It was just awesome! Ideal for me for running. Most people were complaining about the drop in temperatures, but I was rejoicing!

2. Morning prep and breakfast ran on schedule. There was no "I can feel the breakfast heavy in my stomach" for me today!

3. I took a hot shower in order to feel 'clean' and awake. Most race days I just go and then shower when I get back, but I wanted that super fresh feeling before leaving.

4. I wore my favourite tech running shirt, the black Grand Bend tech shirt from last fall's Pinery Provincial Park race (I am wearing it in the Niagara Falls half marathon pic at the bottom of my blog). I also wore my newest Saucony running shoes.

5. My Garmin was properly set, my iPod has my special 'Bayfield' playlist, and I have practiced using my new black Sprint Palm holder so I do not have to stop at any water stations. :)

6. The drive up there through farmlands is beautiful and relaxing.

7. There is just under 400 runners participating in either the 2K or the 5K so the event is a nice, 'fuller' community race without being too large.

8. My bib number is great (9 - 4 = 5 my favourite number!)

9. Warm-up goes well. Although I think it feels a little sluggish after some striders, my pace is actually quite good.

10. I have Ben with me. I owe Ben a lot for being there for me when this environment is really not his ideal (he hates any type of crowd with a passion), but he held my hand and then my gear while I warmed up. He kept me smiling with quips and encouragement, and was the partner I needed him to be before the race started.

I knew going in that I had selected a race with an ideal running course (all flat - literally no hills or inclines), but I also knew that this would not be chip timed. This meant that I had to run that much faster to ensure my official time was under 30 minutes. My official time was going to be negatively affected regardless by where I stood at the start and where I placed in the finishing chute. This is why I didn't want to stop for water anywhere along the way. Can you tell I was taking this very seriously? :)

And at the sound of the air horn, 293 runners took off in the 5K. My training program suggested that I stand back from the start line where all the racers are jumping out and running full tilt so I wouldn't be forced to run with them. No worries there as I usually take middle back position! But I did move up closer than usual to the front because this race was not chip timed, and I really did not want to miss my PR by a few seconds as a result of my starting position. My training program also suggested that this placement in the pack would slow me down a little (ideal) while I warmed up and would keep me from swoosh!-ing out too fast. This was good advice and it worked - my start was slower and built up as a result:

1 km - 5:56 (best pace 5:01)

However, I started running too fast in the 2nd km and I knew it:

2 km - 5:40 (best pace 4:27)

I kept telling myself to slow down and follow the plan, but it was really tough to do! It was as if I hit a certain pace (5:30/km) and felt very comfortable there so I didn't want to leave it, yet I knew I couldn't keep that pace up and I was hurting myself in the long run if I didn't bring it down. Maybe this is why I don't remember the race as much as I was struggling with myself to run the the logical pace and not the 'adrenaline-fuelled feels good' pace.

3 km - 5:58 (best pace 5:12)

And this is when I started to feel it. There was no hill to blame or change in course ... I started to feel tired and you can see this in the next km split. After 3km at a speed much faster than what I should have been running ideally, it's not a surprise:

4 km - 6:04 (best pace 5:01)

It was at around this point of the race when something unique to me happened, and whether you call it 'Providence' or fate, this is what occurred next. As I am tiring, I turned to my left and saw someone I knew - my running partner from last spring! We had run this same race together last year and she had returned to Bayfield to run it as well. I reached over with my hand and lightly touched her on the shoulder to get her attention, and we then had a mini reunion on the course while running. We had lost touch with each other by choice so to have something like this take place in the middle of my 'important' race was surreal! I have to give her credit where credit is due because when I told her I was trying to break 30 minutes today, she johnny-on-the-spot said okay! I'm in! It was a small miracle for me because what are the odds of finding an old running partner while trying to PR and pacing each other to the end? We chatted but I can't remember what was said because I was not zoned into the conversation while trying to maintain my pace and because I was feeling anxious about making it to the finish line in time. The race is a bit of a blur except for when I finally saw the finish line ...

5 km - 5:46 (best pace 5:11)

For the first time in a long time, I had nothing extra to offer at the end. I was very tired, breathing more heavily than usual, and running my heart out to reach the end in under 30 minutes. We passed several people, but then we were passed by others. The crowd laughed as a woman wearing a cape sprinted past most of us to the finish. There was no way I could catch up to her even if I wanted to as I was just fighting to maintain my pace at that point. :)

0.09 km - 6:22 (best pace 4:58)

This is when it's a little funny ... both in the funny 'ha ha' and the funny 'peculiar' meanings. Ben took a photo of me walking after my finish with the clock in the foreground reading "29:45." I was expecting an "official" time of 29:40 range so I was a little shocked to see "29:51" as my official time. And my running partner was listed as two seconds slower than me when in fact we crossed the finish together. :( Again, I should not be surprised by this because of the laidback timing method used for this race. However, once again, I am really pleased that I didn't make any water pit stops and that I pushed it when I did.

So! In conclusion ... my learnings from this race ...

1. I see now how cutting two weeks of my 'track work' had a negative impact because I struggled to find my pace throughout this race. I am sure that if I had had another two weeks of track work, I probably would have had proper pacing. Lesson learned. :)

2. I may sound like I am 'out to lunch' saying this, but I really like the 5:30/km pace. It feels comfortable to me, and I struggled with slowing myself down to the 5:50 - 6:00/km pace range, which did not feel as comfortable to me. I find this very odd because I really do not have the fitness level to run a 5K at 5:30/km! However, this is not the first time that I have noticed my gravitation to this particular speed. It seems to be my default fast speed. I'm not trying to run at this speed - I just find myself going to it first and then having to force myself to slow it down because I can't maintain it.

3. Having a pacing partner really works! I know this already from my experiences with running with others, but because it has been so long since I paced with someone, it was a nice reminder. :) I am unsure if I would have achieved today's goal if I didn't have someone with me to help maintain the pace.

4. It doesn't matter if someone has run 3 races or 31 races (like me!), there is a huge difference between running a race casually for fun and running a race for a specific time! Now I need to learn how to find the right balance between the two. :)

5. This was the.best.thing.I.could.have.done.for.myself! I felt sooooo low in February after 10 weeks of not running. When I started this training program, it still felt like a big letdown to me. After running a half marathon last fall and then starting to train for a '10K in under 60 minutes' for the spring, followed by a planned spring half marathon, instead I was going to focus on a dinky 5K?!?! But as I have progressed through this training, and learned so much more about running, I realized that it had actually been a blessing (for me). I have a new appreciation for 5K races :) and focusing on the improvement of my speed will clearly benefit me in the next 17-19 weeks as I train for a half marathon in the fall. Hindsight is 20/20 - I did not think this way at the beginning - but I truly believe it now. I am feeling very jazzed after my race (and my 2 hour afternoon nap!). I am enthusiastic about my plans moving forward, and much, much better prepared at this point to start training for another half marathon than I was a year ago. Pretty pretty cool! :) :)

MCFARLAN ROWLANDS DOWNTOWN 5K RACE - London Honda Series #2

Before I begin this post, another running history reflection. :) Get accustomed to this theme in future posts because, now that I have more than a "year's worth" of runs recorded, I intend to celebrate, "that was then; this is now" ...

Exactly one year ago on this day, I ran 3K @23:21, at a pace of 7:47. I am very proud of this pace and mileage from 2010 because I found the courage to put myself out there. Regardless of my fitness level at the time, my lower mileage ability, my slower pace, my heavier body, I still tied on my running shoes and went for a run. And I just kept telling myself, this is going to improve! I will get better at this! And now, here I am, a year later, posting the following 5K race report. :) I just want to appreciate the significance of this before continuing with my update ... :)

*****

5K @31:55

Avg. Pace 6:23/km

Gun start/Chip finish

As you can see, there's a reason why I'm posting my 'cartoon happy girl jumping in the air!' Today I accomplished all the goals I established in yesterday's post:

1. I ran this 5K race. Period. Just to be able to run in it after missing it last year is a great achievement. :)

2. I beat my Really Chilly Road Race 5K from February. Woo hoo!

3. I beat my fastest 5K time from 2010. Another woo hoo!

I expected to go to my race alone today. I don't "make" my partner attend all my races with me. He's not a runner, but he's there for me whenever I ask him. As a result, I am accustomed to being at a significant number of races on my own. I expected this again today because Ben had plans; he has committed to being there for me at the Forest City Road Race 10K next weekend, and this is good enough for me! :)

Because it is the Easter long weekend, my family is in town staying with us (my mother, sister, brother-in-law and three kids). However, they are usually busy visiting with other family members when here so I assumed they would have plans during my race ... it was a last minute surprise for me today when they decided to re-arrange their schedule so that all the female family members would be there to cheer me on - girl power !! :)

Because my family had to scramble a little to make it to the race, Ben dropped me off at Victoria Park so I could mentally and physically warm-up for the race on my own. He asked before leaving what I was really wanting to achieve today, and I told him 'sub-33'. He laughed and said he was betting on me to run 32:15. :)

According to the posted race results, 589 people completed today's race and 58 DNF'd (did not finish). It was very crowded at the start line and unfortunately for a gun start, I was quite far back from the starting line. :( Running around the first corner of Victoria Park was a little challenging as most of us had to stop and wait for the runners in front to funnel through safety barriers before we were able to pick up the pace again. This was the only time in the race when the numbers affected my pace as the starting mass thinned out within the first 2km.

As always, it was very challenging to have so many people swoosh by me and pull ahead without being caught up in the speed and adrenaline rush, but I used my Garmin to watch my pace and to hold it. I chose to run this particular race without any pace splits in mind. I just wanted to run it as it unfolded to see how I felt in this specific race situation. I wanted to go by 'feel' and then carry the lessons into next weekend's race.

1st km - 6:22/km

2nd km - 6:32/km

This was a 2.5K loop x 2 race so we looped around the finish line in order to start the second and final leg of our run. It was here that I experienced two of the best moments of the race. The first was when I looked to my left and noticed two amazing little girls with signs cheering. They looked very familiar to me and then I looked up and saw their mother. It was Shawna L., my DailyMile friend, who was there with her family cheering the runners. It was wonderful to see them and without fail, it always, always feels great to have someone there cheering me on! As I passed them and rounded the NW corner of Victoria Park again, I looked right and saw waving 'Fairy Barbie' dolls in the air ...

... and this is my reaction to seeing another two amazing little girls cheering! It was so great to see my family on the sidewalk whooping and clapping. :) :) I think all of this support accounts for a faster split!:

3km - 6:12/km

I usually do not enjoy 2 X 1 loop races as much, but in today's case, I did not mind it as much because it helped me to know what the last few km were going to be like ... and because it was a shorter race! :) :) I only checked my Garmin a few more times to see how I was doing. I felt very steady and consistently strong. It was great to feel this steady strength throughout the race without any periods of sluggishness or tiredness.

4km - 6:26/km

I pretty much knew by this time that I could push myself a little more. By nature, I am more conservative when running, reserving energy until the end, and as a result, I end up sprinting toward the finish. As I rounded the SW corner into the final straight stretch, I started pushing my pace just a little more, gradually getting a little bit faster and faster. It was a rewarding feeling being able to pass a significant number of slowing runners as I closed in.

This is when I could finally see the clock: 31:15. I then felt really really motivated to run much faster! I ran as fast as I could ...

5km - 5:52

This pace average says it all. This is the first time that I have seen 5:52 appear in any one of my splits. I didn't just crack my 7 min/km pace average, I cracked the 6 min/km pace zone, too, if only for just one km. I've been doing the happy dance all day whenever I think of that number! Oh happy day! :) Because one km at that pace soon becomes two, then three ... :) :)

A final, lovely moment occurred at the finish line. As I crossed over the mat, the owner of Runners' Choice and the organizer of this event, Paul, was there to congratulate all runners as they finished. Not only is he simply the nicest man in the world, but he exclaimed, "Evelynne! That has to be a new PR for you the way you ran in!" which made me grin as I told him yes (no need to explain PRs from 2003!). Sooooooo rewarding to see that someone else is noticing. :)

As you can tell from this post compared to my last race post, it was a very different day for me. I ran the pace average I had hoped/expected I could run, I felt good the whole time, and of course, it truly helped to have two different groups cheering. :)

I hope this is a sign of even bigger and better things to come! :)

Tomorrow - 13K LSD

Next week: Week #8 Road Work, my final week.

Sunday, May 1 - Forest City Road Race 10K

REALLY CHILLY ROAD RACE 5K - London Honda Series #1

35:40 Chip Time

35:36 Garmin Time

Wow wow wow! What a morning!

I went on my own to the race so there was no one to take pictures of me. However, here's a pic of my new shirt and my number/chip (there is a chip crazy-glued to the back of this bib - ingenious!).

First and foremost, I am really really proud of myself for running a race in February! :) :) :) Last year at this time, I only ran once during the month of February, and it took some work until I was able to run my first 5K later in May. I am tickled pink that this year, I have started running in local races months earlier. Accomplishment #1!

Second, I am so pleased at having a decent 5K race for me! My average pace earlier this week during my return-to-running workouts did not give me the indication that I could run a 7:09 pace. I was aiming for under 7:30 and was very excited to see a pace closer to 7:00 come naturally to me. For someone who had 10+ weeks off from running from an injury and from being buried in snow, this is great! Accomplishment #2!

Third, I turned on my right ankle in the parking lot just before the race, but I was still able to run - I must have had a lucky horseshoe on me. :) Such a stupid thing - I left the Agriplex on my way to the start line and suddenly, where I stepped in the snow, gave way and I turned my ankle painfully. A horrible horrible moment. I went to this race by myself so I was alone when it happened, and all I could think about was nonononononono, please don't tell me I have hurt myself and can't run! It really hurt, too! I kept walking with it to see how bad it was and noticed that I didn't limp. The initial pain subsided as I kept walking toward the start line. I would not have run on it if it kept hurting, but oddly enough, my ankle was fine all through the run except for one time on the course when I felt a slight twinge of it. Very odd, but I am very grateful. I continue to walk just fine, but can still feel a tenderness in the area. I have turned on that ankle so many times in my life ...

As for the run itself, it was great to have main roads and streets cordoned off for us with pylons so we could run on wet pavement. The course itself was once around for the 5K and twice for the 10K so I was happy not to run the same path twice. :) There was the usual swoosh of people running faster than me at the beginning, and I caught myself running faster than I should at the start, but I reigned myself in and settled at a "race pace" within the first 2K. It was very cool to see how the race finished inside the Agriplex (we ran under an overpass and right into the building), and as always, my local Runner's Choice did an excellent job of organizing the event. This particular run was on the east side of the city and near some of the factories (Kellogg's, McCormick's). I am not sure which one was processing a chocolate-flavoured processed food, but there was the smell of chocolate in the air while we ran down Dundas Street - a nice distraction from the running! I did not stick around long after the race as time today did not permit, but it was great to see the greater number of people participated in the 10K than in the 5K (I want to be one of them next year!).

Most memorable moment: I was passed by several super fast 10K runners on their first loop (it made me think, that must be an ego boost, running past someone who started a little more than 10 minutes before you!). They helped me run a little faster because I couldn't help, but pick up the pace thanks to their suction draft - LOL! As nice as it is to have all the volunteers along the way encourage me (I alway say thank you or smile at them when they clap or cheer), I was surprised and touched the most by one of the 10K runners who suddenly turned to me as he passed and enthusiastically said, "Good job!". His tone was clearly genuine and kind (not condescending) and I responded with an enthusiastic "Thank you!" back to him before he left me in his dust. :) As I sit here in the afterglow of my run, this is what I remember the most from the race. Thank you, Anonymous Nice Guy!

1K 6:59

2K 7:14

3K 7:04

4K 7:05

5K 6:41

SALVATION ARMY SANTA SHUFFLE 5K - And Concern About My Achille Tendon!

Not a training run - a fun run

5.36K @ 38:03

Avg. Pace 7:06 min /km

LOL! Where to begin with today's experience ...

Last night, I went to the local Running Room (we have one in London) to pick up my t-shirt and number. I made the mistake of heading downtown London on a Friday afternoon and paid the price by being stuck in traffic for a good hour ... but peanuts compared to Toronto and Vancouver, right? :) I was a little surprised when all I received was the l/s t-shirt that I paid an additional $15 for (it was not included in the entry fee) and my number - 5823. I was then told that when I crossed the finish line, I would be given a goodie bag, and that refreshments would be available after the run at Joe Kool's (a renowned local London restaurant/bar). Fair enough! This is when I learned that the run was also 5X around the park. I was caught off guard by this news. I had expected that the run would be similar to the Forest City Road Race 5K in which runners ran all the way around downtown. Running five times around Victoria Park did not seem too fun to me at this point. :( But hey, it's all about attitude and I signed up for a FUN RUN, not an organized race.

This morning, Wallace and I walked downtown together to Victoria Park to join the many festive people who had also signed up. This is when I have to make an observation about London runners. When I participated in the London Honda Series and the Runpiker Series (all supported by Runner's Choice), I became accustomed to seeing the same runners. There are always "new-to-me" runners, as in the locals who only come out for that particular race, but similar to me, there are a significant number of runners who are faithful and show up to virtually every race in the series. I am bringing this up because I didn't recognize a soul today! Nadda! I had to wonder if this was a reflection of the two major running stores in town - Runner's Choice and the Running Room. Or is this truly a reflection of the difference between fun runs and organized chip runs? Was it all Running Room people I was seeing today? I would have to say that by the number of people wearing the iconic Running Room jacket in a variety of colours, it was! :)

Anyway, Wallace and I enjoyed running together around the park. It was not easy because the sidewalks were covered with snow and in order to pass other people, runners had to run in the deeper snow on the side. I felt nervous about not having some spikes on the bottom of my shoes, but when I looked around, I noticed that most runners did not have them either. It was a true mix of people; some very serious runners, plenty of novice runners, and quite a few group runners (people who came together to participate in it). I applaud everyone who came out to support the Salvation Army!

However, at approximately the 3K mark, I really started to notice my achilles tendon again. It was feeling sore. And for the first time, I started to run "differently" so that I wasn't putting as much pressure on it. This has me concerned. I still finished the run because it wasn't "bad" enough for me to stop, but it was the worst it has been so far and this makes me very nervous. Apparently, this is an injury that takes a significant amount of time to heal from ... it is not one that a runner wants to mess with ... I am thinking that I need to R.I.C.E. my tendon and give myself a few days off from running. The current forecast for this week is that my area is expecting a winter storm so I may be forced off the roads for a few days anyway. This is probably a "good" thing. If there is bad winter weather heading this way, it probably is a blessing in disguise - TWO significant reasons (not excuses!) forcing me to stay put in order to rest my achilles so that it doesn't become worse. :(

SPRINGBANK ROAD RACE 5K - London Honda Series

34:15

Pace 6:56 min/km

A very good day!

I did not set a new PR, but after my 9K run yesterday, I was not expecting this. I was secretly hoping to crack 33 minutes, but I did not pressure myself or make the focused effort to accomplish this so it is what it is - just over 34 minutes. My Garmin told me that my time was 34:04 so there's 11 seconds to debate! :)

I took a cab today because my Sweetheart needed the vehicle and I rolled up just in time to cheer the half marathoners on from their starting line. There were just over 300 participants. I can see myself doing this half marathon in the future, but after doing my first half marathon 7 years ago in Vancouver, I really want my new & improved "first" half marathon to be at a big city venue again. I do not think its easy to run this half marathon with a route cluttered by recreational runners, cyclists and elderly people strolling. I felt bad seeing how the slower runners (i.e. the ones who were more scattered from the running bulge) were not receiving the "right of way" respect I feel they deserved. I found it demoralizing and I wasn't even in the half marathon! :) Also, the one group of runners appeared to be "slow" since they were far behind the bulge of fellow half marathon runners, but when I checked their results later in the day, this group actually ran their half marathon race in ~2:20, very respectable! Faster than MY predicted time next month so it goes to show how it "looks" with only 300 running versus 1000+. It cemented my feeling that aiming for a large city event is the best course of action for me.

I ran behind two runners in particular and followed their pace while keeping an eye on my Garmin. It is hard to say if this was a factor in my slower pace than I originally aimed for, or, since I was already tired from the 9K the day before, it was just easier to follow them then to push it. The one runner eventually pulled ahead - she set a good pace at the beginning, very steady, and then seemed to gain steam in the last 2K. Kudos to her. The second runner, however, slowed down and I felt bad passing her after I had used her as a pace bunny for the run so I made sure to thank her for setting a good pace as I ran beside her. I was kind of hoping that she would match my pace and keep up with me to the finish line, but she was clearly tired and sticking to her slower pace. At one point, an older woman passed me, I think at the 3 1/2K mark, but by the 4K mark, I passed her as she, too, seemed to be running out of steam. I felt steady and strong for the duration, even though I did not not push my pace to go faster. And yes, I feel good in the grand scheme of things when I can pass several runners in the last few K, making me feel good about my resolve to stick to a steady pace right from the start when everyone else is running ahead of me (and something that has yet to happen in a 10K race - oy!).

I was across the finish line and had passed through the food and beverage line before watching the winner of the half marathon cross the line in a record breaking 1:09. He looked beautiful and very strong as he crossed the finish line. A fellow runner/friend later told me that she saw him run so much further ahead in the first loop, and had wondered if he knew he was in a half?!?! Apparently he was ahead the entire time by a large margin. Isn't he good looking?, she gushed to me. :) :) And yes, he was eye candy! :) :) The second place finisher crossed one minute later, but looked as if he were about to die. Stark difference! And the third place, etc. winners were 5 minutes later than this! Incredible.

However, after all this race stuff, I am even MORE proud of myself for walking/running the 5K+ HOME from the park after the race. My average pace was ~9 min/km which proves I went faster than a walk at times, but that I did walk for periods inbetween running. I have had a haphazard week of training so "making it up" by adding this to my shorter actual training mileage made me feel much better! :) I am going to do my best to be stricter about sticking to my planned schedule from now on. I have a 9K scheduled for tomorrow. This was planned before last week's edits so I do not think it is "doable" but I am going to force myself out there tomorrow and run for as much as I can in order to get back on track.

SUMMER NIGHT 5K RUN - London Honda Series

5K Race - 36:11
Pace 7:15 min/km
http://www.runnerschoice.on.ca/index.php?option=com_content&view=article&id=56

I have participated in this particular running event twice before. The first time was in 2003 when it was the "goal" 5K for our running group. We ran it together at the end of our training, and it was fun to have a few "swag bag" beers together afterward at the Barking Frog to celebrate our achievement:

34:07
Pace 6:50 min/km
http://www.runnerschoice.on.ca/races/results/2003/SN5Koverall.htm

The second time, my first running partner and I ran it for the same reason: we started a "From Couch to 5K" beginner running program together at the end of March, and then used this particular 5K race as as our goal 5K. We did it and then, with our significant others, and then enjoyed the "swag bag" free beers and burgers together:

35:36
Pace 7:08 min/km
http://www.runnerschoice.on.ca/races/results/2009/SN5K.htm

I am disappointed that I ran my slowest time yet in this race. However, when I checked the weather channel first thing in the morning on race day, I learned that the hottest part of the day, 30 degrees C, would be exactly when the race started. With the humidity, it would feel like 40 degrees C. Once I learned this, I knew right away that I probably should not set myself up for failure by aiming to run my fastest time. I knew then that it was going to be a miserable run in that kind of weather. This on top of the fact that I do not usually run at night - I am an early morning runner - so it already was not at my ideal time of the day.

I should add that 51 people did NOT finish the race. This is a significant number of runners, in comparison to previous races, so it may be a reflection of the tougher-than-average weather conditions we experienced. I recall how last year it was much cooler and had just rained before the race, which it made it pleasant for running.

NOTES:

1. I ran the entire way; I did not walk.
2. I started strong and ended strong. I was pleased with my finish.
3. There was one water station that we passed twice at the 2K/4K mark. I decided not to run with my water belt in this race, and made sure I clarified I wanted water when I passed by the water station. However, for the first time, I choked on the water (it went down the wrong tube when I swallowed). I made sure to slow down completely the second time I passed by so I wouldn't repeat my choking!
4. Multiple runners were warming up by running. I understand now why they do this, but I am not at the level yet when a 2K warm-up run will help me run a faster time (notice the operative word "yet" in that sentence!). However, I did keep an eye on the time, and at 6:50 p.m., I walked away from the shady spot where I was sitting, killing time, and walked briskly around a few blocks for 10 minutes to warm up before joining all the runners at the starting line.
5. There were wet sponges at the hairpin turn, and they were very much appreciated!
6. I had one runner ahead of me who was yo-yoing. She would stop to walk, and after I passed her, she would run again and pass me, only to stop, walk, let me pass here, repeat. I tried my best not to be irritated by it, and instead focus on my own steady pace running. I knew there was a small hill and then a larger hill yet to go, and this was happening on a flat part of the course, so I would lose her by that point (which I did). The same thing happened after I passed her with two young runners; they kept passing me running after I would pass them when they were walking. I finally lost on the hill when they stopped to walk.
7. Ben was not there at the start; I told him not to bother. Instead, he dropped me off in time to collect my chip, and then went to Chapters to look at magazines. He was there at the end to cheer me across the finish line. :) We skipped the beer and burger this year, and just headed home as I was wet from sweat in the heat, and Ben, the non-runner, was sweating as well. He could not believe I ran in it!

I think I will do this again next year, and THAT will be the time I finally run this race UNDER 30 minutes! :)