Tag: 10k

Intensity

Day 115

I came across a training article. The concept is pretty simple and logical, but it occurs to me that it is an important truth that I have overlooked.

The concept is we train in three phases. The first is foundation. We build a good foundation and hopefully the last three years, I had a solid foundation. Then come the real deal where we pursuit after our goal by increasing the effort/power and intensity at the growth phase. Lastly (third phase) we maintain our level and perfecting our goal.

I think intensity is the key. I felt in a lot of things I do in life, I reach a mediocre level and normally stay like that with very little growth. What I missed was I have not really amped up the intensity to get to my potential. And I have gone through life/everything in a boring kind of way.

I came across the article at the right time. Intensity is what make what I am doing exciting. What drives my passion is doing more of the things I like.

I attended the talk (secret church) last week and there was segment on having a passion for God. What drive Moses to know God more? It was to know God’s glory. And the speaker was saying did Moses see enough of God’s glory already? He was a guy who spoke to God in front of a burning bush. He saw the Red Sea parted and many other miracles. What drove him to ask God, to show him more of God’s glory when he already seen more than anyone else in the world. The answer was it is never enough.

In parallel, I never experience enough of running. It is not a bit different for me to do a 5k or 10k or a marathon. Some might think (those who are not a runner) ask whether it is enough since I have run 8 marathons already. Nope. The experience of running my eighth one was just as exciting as running my first one. Related to intensity of what we are talking about, I actually want more! Some call it an addiction but I think not. I could easily be satisfied with one race! But because I love it so much, and my body is able to handle it, I am upping my races both in quality and quantity. I don’t need more race to have the same ‘high’, which is those who have an addiction needed. Any way…

Running a 10K is just as fun, except it is just too short! Haha. Sorry for those who were dying on the course when I did mine, I don’t mean to put them down. 10k might be the hardest thing they did.

Last weekend I did the Pike Peek or Peek’s Pike, whatever it is. This post was originally about this race but I got suck in on the topic of intensity from something I read.

Why I love doing 5k/10k is it bring out community. Almost anyone can do it. You will be surprised if you think you can’t run a 10k. I got it that many couldn’t do it but some, a few who attempted, I applaud them.

The race is usually open long enough so even those who walk (fast walk) can finish. That was a reason you get to see many who are not a fast runner on the course.

Runners are a friendly bunch, but with the slower crowd out, it is even friendlier.

The crowd support was great on this one. For the race, we ran down Highway 355. It has 4 lanes going each way, but they closed three of the four lanes, so that they can have more room for runners. We ran down most of the way. There was a festival at the end (Peeks and Roses). I had to be somewhere so I didn’t stay too long. I stayed long enough to see the slower people finish (last few). I think it was the 1.5 hours crowd.

That was that. I probably can go on and on. I love the race and will do it again.

Thinking

Day 98

I am still thinking how did I run a minute faster than my normal 10K time on yesterday race.

Bluemont race map

It was an out and back course. The map showed km 4 to 5 is shorter than km 5-6, where the turn around point was. I don’t think I cut the course, because I definitely turn around at the cone.

The turn around might have thrown off my gps watch.

I think on the second half I ran faster because it was down hill. I have not done the split yet because my watch was wrong (I think), so its data can’t be trusted.

Here is the elevation profile.

Elevation showing a mirror image of out-back route, second half being down hill

Bluemont running

Day 97 – race

A quiet weekend and it is just what I like. No big plan. I woke up and went to a local 10K race. It is about a hour from home. I ran a good time here every year. This was my third. While at the course, I didn’t have good vibe that I would do well this time. My shins were still hurt (been like this for two weeks, since that late Wednesday night run). Body doesn’t do well in recovery when I overtaxed it. Still a race is a race. I started at the end of the group. The race was sold out but there were about hundred of us lining up. The temperature was mild for this time 38F (5-6C). I dressed in dual layer short sleeves. shorts. It would warm up to 50 later. The sun was actual warm but we have strong wind 30kph wind. Consistently blowing.

I like this race because it is far out the city two counties over from DC, on a farm land. You can see the mountain range where I do a lot of hiking. Out in the rural life is slower. It fits my personality.

The course is only 15 minutes from the Appalachian Trail (Snicker Gap). The original plan was to finish the race and head to the trail to do some trail run, since my marathon is all about hills, and this trail has plenty of them. Ashby Hollow and Buzzard Hill is known as the roller coaster because it goes up and down many times in this 10 miles stretch. I hiked this section like four times past year.

However after the race, I was cold. I had my downs jacket on but still cold. We had after race party at a brewery across from the farm. I stayed for lunch. They lit a fire pit, and I have been next to it for the past hour. It felt so good. This is what my friend meant when she said about waking up to a warm fire and have breakfast next to it. It is definitely one of the 50 joyful things to be thankful for.

They haven’t posted the race result yet, but unofficially, based on my watch, I should PR this race, finished at 47:58, shaving a minute from my last record, but my watch also reported the course is short by 0.2 mile. It would explain why I was a minute and half faster.

Looking down the valley, near blue ridge
From Brewery Patio

Update: It’s official: I PR’ed it and finished at 47:56.