1000m workout success at duke track
10K PR at Cooper River Bridge run in 34:32
This was a down week by design since I had the Cooper River Bridge Run on the plan for this weekend. After hitting a strong workout on Tuesday with Billy, I felt ready to at least fight for a top three spot with the other American women.
On Tuesday, my workout went something like this:
3.3 miles warmup at 630AM to meet Billy
1000m via 82, 79, 40
400m jog rest in 1:59
600m in 1:56
200m jog rest in 1:04
1000m via 81, 79, 40
400m jog rest in 2:05
400m via 75
200m rest in 1:09
1000m via 81, 79, 40
400m jog rest in 2;08
200m in 35
4.4 miles ish cool down to get 11.3M for the day
On Saturday, my race went something like this:
Goal:
Top 3 American
Actual:
3 miles warmup (ish) + strides and drills
10k PR in 34:32, 3rd America, $1000, via 5:23, 5:45, 6:01, 5:20, 5:23, 5:29, 1:07
5k splits: 17:43/16:49
2 miles cool down to Hominy Grill
I was really happy with this race effort. How could I not be? I came out with a lifetime PR (both collegiate and road) along with a fat check for $1000. I raced tough, definitely a little smarter than last year, and competed very strong against pro runners. I knew what to expect this year so that helped tremendously - mainly knowing that the bridge demoralizes you completely but to not freak out.
I went out at basically the same pace as last year through two miles, but was tougher on the bridge. Went out at 523 at the mile, saw Chad sitting on my shoulder via his shadow. Was with Michelle side by side, which was really fun. Then of course Scherf was out front way ahead as always. Amy was about 20-30m ahead of me, along with Allison. As we began our ascent up the bridg, I told Allison and Michelle to "let's do this" and then they fell off. After the mile, Chad blew past me and then caught up to Amy on the uphill and she hung on to him for a bit before I started to catch her. At first I wondered if I should have gone with Chad, but I'm glad I didn't as the hill was tough. So then I pulled up behind Amy and I could tell that Scherf was heading back too. Through 3 miles, I actually passed both Scherf and Amy. Then Scherf saw I was a "nobody" and picked it up again. Through the 5k I was 17:43 (right next to Amy) and Scherf was 17:42 and then the downhill began. Scherf pulled away with another African, and I pulled away from Amy. I knew I needed to get as far away from her as I could. Similar to last year, stomach felt tight which I've decided is just natural for running up a mountain at that speed.
I ran better in the second half this year because I ran about 10-15 seconds faster in the last 5k. I was running really hard, passing very few people because the competition had thinned out. Only one dude passed me around 5 miles and I thought it was Amy. Then I could hear Amy's breathing close to me and people were yelling "let's go LADIES (plural)" and I thought F ME. I tried so hard to push in that 6th mile to give myself a sizable distance but I didn't have much left in my legs (which I account to the Tobacco Road Half). I heard her Garmin beep for mile 6 and was entirely bummed because the legs were unraveling. So then we rounded the turn, and with about 50 meters to go, Amy passed me and there went another $1000 cash out the door. I lost all motivation then to work hard and basically let the legs finally give in to the fatigue they had been feeling. Amy ran 4 seconds faster than me in the final 100 meters. Regardless, I still came away with $1000, a PR and another great showing against some pro runners. Both Amy and Scherf train full-time. I work full-time AND go to school AND train my butt off, so I think I win something on the busy life conversion scale.
As a side note, I had no idea I was in good enough shape to run faster than last year. Coach couldn't believe I didn't trust myself or know that I would run faster. Guess I should express my doubts to him next time so he can tell me I am in shape. Regardless, I really want to run a fast 10k now! I also have motivation to run more than I typically would while I'm on the India residency in just a week. I don't want to lose this fitness - I'm feeling great!
2014 v 2015
2 mile: 11:06 / 11:09
3 mile: 17:11/ 17:10
4 mile: 22:41/22:30
5 mile: 28:06/27:54
6 mile: 33:38/33:23
10k: 34:47/34:32
Next up: a big mileage week so that I can get in some solid work before I take a couple of down weeks during my trips to Dubai and Delhi.
2 comments:
Caitlin, this is a great story! Thank you for sharing your journey as an elite runner finding the key to performance, and that is BALANCE. All of us juggle the banalities of life, whether it be work, family responsibilities or academics. The fact that you achieved this PR now, while training in far-flung places and time zones, is outstanding. Needless to say, the expression, See Red Run, is difficult for those of us at the back of the pack. Thank you for continuing to give us a glimpse of life in the fast lane.
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