774 people came out for the Reston Firecracker 5K this morning. That's by far the largest race we've had locally since last March! It was a festive morning with beautiful weather, and I was extremely grateful that I was able to keep up with the tradition.
I've run this race every year since it started in 2010 with three exceptions: 2013 (injury), 2016 (mono), 2018 (mono). I even ran the virtual Firecracker last summer! It's hot and hilly, but a lot of runners come out for it so it's always fun! Thankfully I am far enough into my injury recovery to be able to run a 5K.
Before The Race
I had no idea what to expect out of this race. I knew that I was not going to run race effort. So far, the
Two hours before the race I had half a serving of the Maurten Drink Mix 160 to top off my carbs and electrolytes. I didn't eat anything. I foam rolled and used a massage ball on my glutes, quads and hamstrings. I made sure everything was really loose.
Greg and I arrived at the race shortly after 7:00. We already had gotten our bibs so there wasn't much to do other than use the bathrooms and walk around. At 7:40, I had a caffeinated Maurten gel and we started our warm up. I also did some drills and glute activation exercises. We ran into Hannah, Alex and their daughter Luna and it was nice to see friendly faces! The warm up was only 0.75 miles. After all, it would be a new milestone just to run 3.1 miles nonstop, so I didn't want to wear myself out during the warm up!
It was around 67 degrees with about 25% cloud cover and a light breeze. The low humidity made it feel heavenly and I was actually chilly before the race started. This was probably the nicest weather this race has ever had, and of course I was not in shape to really race it!
I was thinking I would probably run somewhere in the 25:00's. If I was having a good day, then the 24:00's were possible. I've been averaging around 8:30 for my training runs so with a little extra effort, I thought I should be able to get under that.
Greg and I planned to run the whole thing together, and I would set the pace. We started farther back in the
|Photo by Cheryl Young|
Mile 2 is mostly downhill. It's always the fastest mile of the race by far. I decided to coast along and let gravity do its thing. The effort level was a little harder than marathon pace as I gained confidence that I could push harder and still be ok. We passed many runners and nobody passed us. I made sure to stay focused on my form, to run with my glutes and to drive the knee forward.
This mile is always killer. From about 2.5 until the finish, it's one big long up hill! I had to really work to get up the hill without slowing down. And as we closed in on the final uphill stretch I gunned it and sprinted to the finish. It was so fun to be chasing down a finish line in a large race setting. Oh how I have missed that feeling!
I was shocked when I looked at the clock and I saw that the first two numbers were 22. WHAT?! I had no idea we were going that fast. I totally expected to see something in the 24s!
When I finally looked at my Garmin I saw I ran a time of 22:37, which matched the official results. Good enough for 5th place in my age group, and I wasn't even racing at full effort! My splits were 7:15, 7:00, 7:06, and a pace of 6:51 for the last 0.18 according to my Garmin. I was really surprised, especially since I could have raced that much harder than I did. That felt like marathon pace for the first mile and then a tempo run for two miles.
We didn't do a cool down, but we did walk around the race for a little while and socialized with friends. We then had brunch with Cheryl who had been there taking runner photos. I have her to thank for the photos in this blog.
Final Thoughts and Key Takeaways
This was a really good run for me. And it's totally shocking that I could run that fast when I haven't run anything faster than 8:00 since March. Even more shocking that I did it without a ton of effort. It definitely wasn't easy, but it felt totally controlled and manageable.
I don't have any speed work on the schedule for the next two weeks and I am totally fine with that. July is all about building my base back up so I can begin marathon training by mid-August. The woman who has been my strength training coach for the past year is also now my running coach! It just made sense to have one person managing my running and strength. My previous coach was amazing and I advanced so much under him, so it was not an easy decision. But after 7 years, I figured it might be nice to change things up a bit and experiment with a different approach. She also coaches under Greg McMillan so I will remain a McMillan runner!
I'm very thankful that I had a pain-free run and that I continue to progress. This is all very encouraging.
Woot! Congrats on a strong comeback race! It makes complete sense that all of the rehab and strength work that you have been doing would make running easier overall.ReplyDelete
Love your outfit and love your spirt :)ReplyDelete
Amazing!!! It's always nice to know it's still in there, even after a prolonged break.ReplyDelete
That’s a pretty decent 5k run and FT for being off so long and not doing any speed training in such a long time. Prognosis looks good for you once you back to full endurance and speed training!ReplyDelete
How encouraging to have such a great race after your injury. Your comeback is looking strong!ReplyDelete
I did not expect to read you'd be back to doing races this early but you are a freak in a good way and I'm so happy to read this!! The fact that you ran so much faster than you thought may mean you're in for something truly awesome this fall. I so much believe in you and all these little strength things are going to help make you a faster and stronger runner. You're not done yet :)ReplyDelete