Not Quite a Recovery Run

20140719-121119-43879949.jpgToday’s Silks & Satins 5k race was a lot of fun. My friend did far better than his estimate; he thought he’d run in the 9:30-10:00 mile range and he ended up doing 8:18. He was also ridiculously consistent in his pacing (durn young whippersnapper — I could learn from him in regard to trusting my internal pacing). He didn’t time it, but I wore my watch and let him set the pace. He was breathing only slightly hard and felt he could’ve pushed pace more.

The race did not have a timing mat at the start, but it did have loose corrals by 1 minute pace differences. I hit start on my Garmin at the gun, then hit the lap button when we crossed the start so we could see how much it affected out overall time. Our official pace was 8:27. We did decent running the tangents and most of the difference is from time lost from the gun start to when we actually crossed the start line, which took us 17 seconds.

My friend commented on how funny my foot rhythm was and noticed that I wasn’t breathing hard. I have a weirdly high cadence. It’s especially high now because I am recovering from an injury, although I had no issues at all with it today. Hopefully the cadence will calm down a little now that I’m on the mend. I guess it doesn’t bother me, but I wonder if there is some point when the cadence becomes too high and detrimental. Today it averaged 203 spm and I suppose I’d like it to get back under 200.

The weather was perfect, 62 degrees and overcast. The course is very flat and my friend generally runs on hills, so he got to see how well hills prepared him to run faster. I’m so glad he asked me to run this with him.

It was also nice for me to run the same course at a conservative pace only a minute and a half slower than in 2013. Last year I was dying during this race — I realized today that I didn’t recognize any of the houses or landmarks in the second half of the race. It was just a haze last year.

I liked doing the 5k this way, although I think I need to get over my fear of running hard for the distance. Maybe not right now since hard efforts are iffy on my hip (although not as bad as down hill). But at some point I really would like to teach myself to not be afraid of suffering a little more for pace.

Observing my friend run faster than he’s used to (his last race in May his average pace was 9:36 for a 3.5 mile race) was inspirational. I can do better.

Great day today. 7/61 in my age group. Not bad for an easy day. 14 miles tomorrow!

20140719-121158-43918220.jpg

This race is named after the jockey silks & satins uniforms. The race is held near the track, which opened for season yesterday. The horses below were warming up for their races.
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23 thoughts on “Not Quite a Recovery Run

  1. There was a race at the park where my sister and I walk on Saturday mornings. All we could think was, “Who, in their right mind, schedules a race in The Valley in July?” Amazingly enough, it was a lovely overcast morning. I thought of you. πŸ™‚

  2. Congrats to both of you on the race. Your friend did amazing compared to his expectations. 62 degrees is awesome. I have a 5K next Saturday night at 7:00. Could be okay or miserable, but defiantly not 62 degrees.

  3. Maria says:

    So glad you were able to race now that your hip is feeling better! That is such a smart idea about starting your watch and then hitting the lap button when you actually cross the start line. I’ll def do that from now on!

  4. Holy cadence! And GREAT pace. I am scared of racing that hard, too – it’s really an unknown for me. I think it might be a matter of trial and error and figuring it out. Only one way to find out….;-)

  5. That’s awesome that your friend did so well! It sounds like it was a fun race to do together. I have always heard that high cadence is better, but I’m not sure if there is a point where it is too fast! Mine is around 172-175. I can’t imagine running with a cadence over 200!

    • It was fun. I like pacing people. Your cadence sounds like it’s about right. I think the”magic number” is a bit of a myth because it depends on he individual, but higher is usually suggested because it’s more efficient and easier in the body’s impact, which is probably why mine gets higher when I’m hurt — it’s an unconscious protective measure.

  6. Great time! I did a tempo type run the other day of 5K and got it at 25 min. I have never run hard(ish) before, and so it was an eye-opener for me in terms of effort and pacing and all that stuff. I can’t imagine doing it over a longer stretch of miles…that pace wiped me out! So that’s great you and your friend did that.

    200? Holy cow, I don’t think I could last long on that, unless I shortened my stride. I hit 180 almost automatically (I do spot checks). I am comfy with that πŸ™‚

    Thanks for sharing!

    Paul

  7. Nice work (both of you!)!! I wish I was able to maintain such a consistent pace like your friend does. And a cadence of 203?? Holy moley! I run at 170-180 and can’t imaging moving my feet as fast as you!

    I can totally sympathize with your hesitation on pushing the effort with your hip – I have a wonky hip and shin splint and, even though they’ve been mostly behaving this year, it’s always a “fear” of mine that I’m going to push just a bit too hard and set them off again. You have to test your limits in order to find the right balance.

    • My husband is often talking about testing my limits. He says I could learn a lot by finding my point of failure — provided that point is not to breaking something.

      Have you been doing any exercises for your hip and shin splint? I’m always interested in crosstraining exercises, especially hip related ones.

  8. Wow, your friend crushed it! I understand your hesitance with your hip. I love 5Ks, but man, they are painful when you really push. Maybe when you’re feeling 100% you’ll be more mentally ready to suffer, LOL. And hey, it’s nice to just enjoy a race sometimes. Well done!

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