Chadwick Flyer 5k

I decided to run a close-to-home 5k in lieu of running 12 miles with a fast finish on April 20. I thought the race would be small and therefore possible to win without running all-out, I suspected the course would be pretty hilly, and I doubted it would be the right distance, making not killing myself ideal for many reasons.

When we drove into Chadwick I confirmed there was definitely no way the race would be able to run that wasn't hilly - in fact, there was only way we even could run from the high school. After getting my bib number I went out to run the course to warm up. The course was out and back with a few turns along the route, and they had it well-marked so it was easy for me to follow, but they did not have the turnaround set up yet so I didn't know if it would be one of those 3 mile 5ks or one of those 3.5 mile 5ks.

I lined up at the start around a lot of teenagers. My race plan was to try to run with the leading female until the turn around or 2 miles, depending on her pace and how I felt, then try to go. I was hoping I wouldn't have to run too hard, but I was also prepared to go all-out if I had to.

I was quickly reminded that my plan wasn't a good one when racing high schoolers, because three went out way faster than I was able or willing to. I ran my first half mile at what felt like my max effort for a 5k, which was the fastest I was willing to go. I passed two girls running together to move into second female position at about the half mile. I then set my sights on the leader, who I gradually pulled in over the next half mile. By then I'd backed off to more of a threshold effort because she was slowing and I had plenty of time. I would have passed her shortly after the mile if I'd maintained threshold effort, but I decided I would stay behind her until halfway. That meant I got over a half mile of easier running.

Then at the turn-around I lapped my watch and passed with authority. In hindsight I wished I'd also lapped my watch the first time I eased off, because the only pace I have for my first mile is for the entire mile, but I guarantee I ran the first 0.5 quite a bit faster than the second 0.5 trying to ensure I could be in contention and race all out if needed.

After a surge when I passed, I settled back into about threshold effort for the remainder of the race. I ended up winning by 50 seconds, so I could have run easier but I never looked back after passing. I really enjoyed this race because it was workout pain and not race pain. I love 90% but 100% sure hurts - maybe I am getting wimpy on that! My official time was 20:23 and my Garmin read 3.19/6:24 pace.

So the workout ended up being: 0.5ish at 5k pace mostly uphill, 0.5 at threshold (mile 1 all together was 6:23, but like I said I'm sure the beginning was a lot faster than the end), 0.60 float recovery (6:43), 1.6 threshold (6:20 for 1, 6:19 for 0.59).

I ran the course plus a bit again for a cool down because it was really the only place a person could run in the town! Then they had a little awards ceremony and I collected my winnings then had Jon drive me by the S Rose street sign I'd spotted on the course on the way home.

Though my heart rate was threshold/half marathon-ish, my body was much more beat up from this than I expected! I think that was in part because I didn't eat a meal for several hours after the race (I did have a protein bar soon after), but also hills are always the last strength I get back when returning to full strength. I think I'm mostly back from the flu, with hills being the exception! Luckily I won't be racing anything hilly for awhile, I don't think.

Official results are here.

My Strava activity is here.

My middle name is Rose & email
address starts with srose