Had a good night sleep and ran in the morning near work by
crossing Fourteenth Street Bridge and back to DC by Memorial Bridge; I ran for
48m’30s’ and approx. 6.7 miles.
Wednesday was workout on MC track. The plan was take it easy after that 21 miles long
run, so I planned to run five reps of a mile at six minutes pace with 400m or
3:00 recover jog whichever necessary.
Fall is here and sun getting set early, I met up with Arthur long before everyone get to the track, get our
warm up done, and stroll onto the oval. I must say that he is an excellent pace setter and help me have them going; but he
only did 3 repeats, so I had to carried the last two on my own.
Splits:
5m'59.185m'59.17
5m'56.33
5m'58.50
6m'03.78
I logged 10.5 miles for the day after concluding warm up,
repeats, recovery jog, and warm down. What
a day! Something was not right after workout, I felt my left hip was tight and sore. I think the IT band was tight up, I hoped for the best.
I skipped the Thursday morning run, iced IT band/hip very well, and ran easy eight miles
near home in the evening. I couldn't get
to run on Friday morning, make an excuse for myself, and took a day off. Saturday was Needwood Lake Cross Country 10K.
I got to starting line and get the course set up with Bill. Needwood is my second and last race as an assistant director. In 2013, I will direct a 5K race under MCRRC's Championship series. Before I set up the course, I was thinking bail out the race. Then, after I heard the Park Service did a good job on clear out the course. I decided to race at the last minute, but run it very carefully. As time went by, GO was shout, and I was stroll down the grass field with ladies-gentlemen-boys-n-girls. It was two loops of 5K xc course, I think I didn't pretty good job on it. I split 22m'06s' at the half and clocked 22m'01s' at finish.
The main reason I took it easy at Needwood was I plan to run Bachman Valley Half Marathon on Sunday morning in Westminster MD. Before bedtime on Saturday night, I swore to know that race start at 08:30 and didn't bother to check their website.
Sunday morning, I awoke at 6, have Joe and begals at 0635, and drove down driveway at 0707. I thought we get to Westminster right on time; turn out, I was late. I was late for 16-minute.
Race director still let me run the race with a very-late-late-start. If you look at the official time, my time is label as:
Splits on my watch (net time) is
1h'26m'45.7s' - since the race was not chip, then result is based on gun-time.
I got to starting line and get the course set up with Bill. Needwood is my second and last race as an assistant director. In 2013, I will direct a 5K race under MCRRC's Championship series. Before I set up the course, I was thinking bail out the race. Then, after I heard the Park Service did a good job on clear out the course. I decided to race at the last minute, but run it very carefully. As time went by, GO was shout, and I was stroll down the grass field with ladies-gentlemen-boys-n-girls. It was two loops of 5K xc course, I think I didn't pretty good job on it. I split 22m'06s' at the half and clocked 22m'01s' at finish.
The main reason I took it easy at Needwood was I plan to run Bachman Valley Half Marathon on Sunday morning in Westminster MD. Before bedtime on Saturday night, I swore to know that race start at 08:30 and didn't bother to check their website.
Sunday morning, I awoke at 6, have Joe and begals at 0635, and drove down driveway at 0707. I thought we get to Westminster right on time; turn out, I was late. I was late for 16-minute.
Race director still let me run the race with a very-late-late-start. If you look at the official time, my time is label as:
https://sites.google.com/site/wrrclub/results/bvhm_2012
38 ... .. .. Montgomery County RRC 1:41:20.2 (Late Start, 1:26.45)
Splits on my watch (net time) is
1.0 | 06:06.4 |
2.0 | 06:58.7 |
3.0 | 06:50.7 |
4.0 | 06:43.6 |
5.0 | 06:28.5 |
6.0 | 06:23.5 |
7.0 | 06:29.4 |
8.0 | 06:24.3 |
9.0 | 06:25.9 |
10.0 | 06:47.7 |
11.0 | 06:48.2 |
12.0 | 06:30.3 |
13.0 | 06:15.7 |
13.1 | 01:33.0 |
The race was pretty hilly, but not as hilly as Riley, and is actually more downhills than ups. I really like the race and I think I will go back again in 2013.
By looking at the result, something made me bump the most is if I started the race with everyone else as a normal person, I would had place at nineth overall and second age group. Also, if I started it regularly, I might be able to run a better time with some competition near by; with late start, I was basicly doing a lot of chasing. ~_~
I made a terrible mistake, but it is good lesson to learn from; however, on a personal note, I ran a very strong race and I think I should be able to do something similar in Falls Road 15K next weekend. I'll see...
I made a terrible mistake, but it is good lesson to learn from; however, on a personal note, I ran a very strong race and I think I should be able to do something similar in Falls Road 15K next weekend. I'll see...
i fed your fish
ReplyDeleteI fed one of your fish, the blue one. It was faster to the draw than the others, so it won the vital prize.
ReplyDelete