Funny thing happened in the middle of my 10 mile training run yesterday (Sunday, May 30): I ran the Kenny Wayland Memorial 10k (6.2 miles) race. The Ventnor City (NJ) Fire Department organizes this race each Memorial Day Weekend to raise scholarship money for local high school kids. Naturally, it’s a cause I couldn’t resist!
Until just a few days ago, I didn’t even know I would be running this race. Each Sunday, my coach sends me my workouts for the week via the Training Peaks website, which is a training log for all types of athletic endeavors (very useful tool!). Since we have a half ironman coming up next weekend (Mooseman 70.3), I didn’t know if my training schedule would allow for this race. But, when I looked at my training schedule for Sunday, May 30, I saw that he had given me a 10 mile “step up” run, which means I run the mileage in “steps” that increase in intensity and speed, based on my heart rate. So, the first 3 miles are run as a warmup, with a relatively low heart rate. Miles 4-6 are run at a slightly faster pace, with a zone 2/3 heart rate. For me, this means anywhere from 148-166 beats per minute. Then, miles 6-9 are run at an even faster pace, a zone 4 or 5 heart rate. For me, this is 166+ beats per minute (My “max” heart rate is 193). The final mile is a cool down. When I saw this workout, I realized I could do the race–as long as I kept my heart rate in the prescribed zones, and did a 3 mile warm up and 1 mile cool down as “bookends” around the race. No problem. 🙂
Once I realized I would be running the race, I was really excited. Running is, was, and will always be my favorite pastime. Not too many other things make me feel as alive as when my legs take my body for a ride. It is an absolute pleasure to feel my body work in that way. And, let’s face it, I love to compete. My running has been really great in training lately, and I eagerly anticipated how I would fare against some local competition. I had no idea I would do as well as I did…
I arrived to the race site a little early because I had to register, and I knew I had to get my 3 mile warm up in before the race started. After registering, I had about 15 minutes until I needed to start my warm up, so I chatted with fellow racers, one of whom was a 70 year old man, who raced almost weekly. Such an inspiration! I bet his medal room is impressive 😉
As I sat there, I felt the temperature creeping as the sun blazed. I sipped my water to stave off any potential hydration problems. I sweat profusely, so I have to be really mindful of this in the warmer weather. At 8:30, I started my 3 mile warm up, keeping my heart rate even with an average of 141 beats per minute. As I ran along the shady sidewalks in Ventnor, NJ, I could feel “it” – I just knew I was going to have a good run. If you are a runner, you know what I mean about that feeling. As my coach would say, “Yee-haw!”
I arrived back at the starting area with about 5 minutes to spare until the race started. So, I sipped some more water and did some dynamic stretching. I’ve been reading lately that static stretching can harm race performance, so I incorporated some dynamic stretches I had seen in the March 2010 Runners’ World.
I positioned myself in the first one-third of runners at the starting line. I didn’t want to be right in the front because I wanted to make sure I “obeyed” the heart rate rules for my step-up run. I knew that if I started too far in the front, I would shoot out too quickly and ruin the workout. I have to keep my larger goals in mind at all times. The strategy worked. For the first ambien three miles of the race, I stayed within the zone 3 parameters, averaging a 160 bpm heart rate, and a 7:30 min/mile pace.
I felt like I was running strong, even though I wasn’t running as fast as I could. I felt steady, and was picking off runners as I went. The course was an out-and-back route, so as we approached the turnaround, I was able to count how many other female runners were ahead of me. I saw the first female: Patti Jordan. She is a local running legend, so it was no surprise to me to see her as the lead female. I counted a second, third and fourth place female. Then me! Wait a minute: I was in FIFTH PLACE at the turnaround?
The best part: I was at mile 6 of my entire workout (mile 3.1 of the race), which meant I could step up to the next heart rate zone–and go FASTER! Sah-weet! I love running negative splits (which means you finish the run faster than you start), and I knew I would be able to catch the woman directly in front me, who at the turnaround I would say was only about a tenth of a mile ahead of me. Within a few minutes of the turnaround, I was in fourth place as I passed a woman in bright yellow running gear. Heart rate: Zone 4, 167 bpm.
Could I catch the woman in third place? She was about .3 mile ahead of me. Within a mile of the turnaround, I was right behind the third place woman. But, I had to be smart about passing her. With a little less than 2 miles left in the race, it was possible she could dig in and fight me off. To avoid this, I knew I had to run fast, calm and confident as I passed her. So, I did a speed pick-up as I passed her (thanks Coach for all those 20 second pickups you’ve been having me do in the middle of my runs!), I looked at her and smiled, and said, “Great race!”. She smiled back. I could only hope that my “strategy” would keep her at bay. Heart rate: zone 4, 167 bpm.
I scanned the runners in front of me: there was the second place woman. With about a mile to go in the race, I didn’t know if I’d be able to catch her. I checked my heart rate: 167 bpm. At this point, I was “allowed” to enter my zone 5a, which is as high as 181 bpm. Okay, then, let’s see if we can catch up. With a half a mile to go in the race, I caught up with her and ran past, using the same strategy as before. Beep-beep!
But, I worried about her catching me. So, with about a quarter of a mile to go, I started an all-out sprint. I could almost feel my heels hitting my butt as I ran. What an INCREDIBLE FEELING! I rounded the corner, I saw my mother-in-law clapping and cheering me on. Then, I saw the finish line and dug just a little deeper still. Heart rate: 178 bpm max to finish the race in 45 minutes and 10 seconds, 7:16 min/mile average pace, and the second place overall female.
Excited? Well, that would be a serious understatement. I had achieved a PR (personal record) for this distance by about 3 minutes, I was the second place overall female finisher, and I still had gas in the tank. For real: I LOVE TO RUN!
During the awards ceremony, the Ventnor Firefighters announced the winners of the Kenny Wayland Memorial Scholarship. Five local students would receive awards to help them pursue their goal of a college education. How awesome is that? This race was a great experience: personal goals realized, helping others reach their goals, friendly community feeling–I’m pretty sure it doesn’t get any better than this.
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My 2010 training & racing is dedicated to raising money for college scholarships. The Iron Scholarship rewards academic endurance by helping smart students who are economically disadvantaged. For information about how you can donate, visit the information page by clicking here.
