I signed up for last weekend’s Minneapolis 5K earlier this summer, for some late summer speed work and to take another shot at the fastest in-state time of the year for the distance. In my only other 5K of the year I ran 18:59 (90% age grade) but came up short, two seconds my teammate. That was still fairly early in the season and I felt flat that day, so I thought I could improve on that. My goal for this race was 18:47.
It turns out I can’t just dream up a time and run a season’s best while working through the race. Who would have known that?
Training
The summer block post June half marathon has gone well for marathon training, and the impromptu mile last month gave some encouragement for a speed reserve, and I felt that on a with day I could readily break 19 for the second time this season.
From the first week of July to last weekend I averaged about 65 miles a week, and other than a bout of stomach flu in August, which set me back for a few days, training has gone really well.
The past three weeks were 72, 70,and 75 with long runs of 18.7-22.5 miles (30 to 35 km) and some decent workouts. Last week I ended up doing two long runs within the same week to allow some recovery for next weekend’s half marathon (my A race, leading up next month’s marathon). Ideally I would have liked to have spaced these out a little better but with the schedule and the illness setback the other week, I went for it.
Race day weather was only okay. It wasn’t blistering hot or humid, but it was still quite warm and humid, mid-70s and 87% humidity with 10-12 mph winds. Like the heavy training load, I would not call that ideal conditions for a race but it wasn’t bad.
My goal was to go out in 6:00-6:05/mile pace until the turn around on a wide boulevard and then bring it home. I was surprised at the relatively small field of just over 100 other runners, with some doubling back from the 10K which had started 90 minutes earlier. Doing the double is kind of a thing, and they have awards for the best doublers.
The Race
I lined up on the 2nd row, and the gun went off. The first 20-30 meters were a little dicey as I had to navigate around a couple runners, but then it was clear sailing. Three runners, including the women’s winner went around about a minute into the race, and maybe I should have gone with them. But I just held my pace and effort, checking my watch a couple of times, and after the initial burst it showed 6:05-6:10. So I was already a little off. And I dropped off from the lead dozen or so, who were stringing out. The effort felt about right for the day–I could tell my turnover was a little slow and stride was not bouncy, but I also felt in control.
Just after a mile (6:10) I passed the two runners who had been 10-20 meters up and looked to the pack, but the next four or five runners were already another 50 meters or more ahead. That gap would only grow. The half turn-around is a loop around a traffic circle, which seemed endless (about 400 m to get around it). I checked my watch at 1.65 miles and it was reading 6:10 pace, so again I was off by a bit). The finish seemed a long way off, but I tried to pick it up, to see if I could make up time on the return. But split the second mile in 6:14 and I knew sub 19 was out. I didn’t give up, and rather tried pick up the effort throughout the last mile, which has two bends (but no real turns). The third mile was in 6:10. I accelerated to the finish and split that last stretch in about 5:40 pace, and crossed the line in 19:15. Not what I had hoped for, but considering the weather and the long run just three days prior, it was okay.
I have a standing goal to aim for 90% age grade if the course and conditions are good, this one was 88.6% (1st overall!). Yes it could have been better but I’m not disappointed. To get over 90% I need to be rested, have good weather, and have nearby runners to pace with. Last weekend’s race did not have any of those factors in my favor.
I gave it a good go, but it was a B+ day. There’ll be other 5Ks. Maybe not this year, but next year.
