Delmar Dash 5 Mile Recap

 Posted by at 4:00 am  fitness
Apr 172011
 

A week ago today, I ran my longest race to date – The Delmar Dash 5 Mile!  I was so fortunate to be able to run this race thanks to an entry sponsorship from Mindy at Just a One Girl Revolution!

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I was also majorly lucky to start the race next to my dear friend Jen.  I am so thankful to have this girl in my life! She is such a constant source of encouragement and support as I continue to set new running goals, tackling new distances and trying to build speed and endurance!  [Jen ran an AWESOME race!  She is such an inspiration to me.  You can read her Delmar Dash recap, too!

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A few notes about this super fun race:

  1. The course was very flat, through a nice residential area.  It was a nice course, but I agree with Jen who noted after the course that the Delmar Dash is a race that I would be perfectly happy only running once. 

  2. My favorite part of the course was that in a few places, children had written encouraging messages to the runners with chalk.  So cute!! 
  3. I didn’t make a public time goal, but I did tell Jen earlier in the week that I secretly wanted to finish in under an hour.

    Cutest couple (FBO) at the #delmardash @jenisgreen

  4. I started out WAY TOO SPEEDY to start. When we were lining up, I stayed near Jen and Chris (her super speedy boyfriend) though I thought I should probably move to the back of the pack.  Jen convinced me not to worry, and not to feel pressured. 

    For the first 3/4 of a mile or so, I stayed near Jen.  I didn’t think much of it, and continued to chug along.  Soon I realized EVERYONE was passing me.  When I hit the first mile marker I looked at my watch to see that I finished the first mile in 9:40.

  5. I realized right then and there that I had to pull back and slow down or I wouldn’t be able to make it the entire 5 miles.  So I did.
  6. Also, lesson learned: When you see a group of spectators along the course, if you yell “You Guys Rock!” as you run by, they will often cheer even louder for you! Such a great encouragement boost all around!
  7. When I hit 3 miles, I looked at my watch again and I was on schedule to PRed my 5K time!!! ahhhhh!! So exciting!!
  8. After that, I walked a lot more than I wanted to and had planned to with my DIY Interval playlist. Actually, I was "on schedule" for my intervals until a few yards before the 4 mile marker, in which case I realized that the Tour de Soft Serve I attended on Saturday + starting out super fast = the death of me.

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  9. At this point, however, I was running near a very nice girl who wouldn’t let me quit.  We had both passed each other a few times in the mile prior, and when I started to slow to a walk she turned around and told me “Don’t Give Up!!!”  As we continued running side by side, passing the four mile marker, we high fived and trucked along.  
  10. I didn’t last too much longer before a side stitch caused me to slow down tremendously until I started to walk for 10-15 seconds.  Overall, I took about 4 walking breaks in the last mile (about 10-20 seconds each) and sprinted my way through the finish line.

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  11. I’m happy to report that my clock time was 56:57!  Well under that secret goal of an hour!  [I had forgotten to stop my watch time, sadly.]  [Check out my friend Darlene’s recap – she caught me sprinting (and looking like death!) to the finish!]
  12. After the race, Jen, Chris and I headed to the Wine N Diner.  I loved the mod podge of modern art, casual atmosphere, creative menu items, and wallet friendly prices! 

    Wine-n-Diner on Urbanspoon

    I decided on the Hawaiian Burger.  I am so glad I went with my gut when ordering this, as it was FANTASTIC!  The burger was Coconut encrusted with Hot Ham, Pineapple & Spicy Aioli.  It was the most meat I’ve eaten at one meal in a long time, and it really hit the spot after racing my heart out!  Also, my burger was clearly just as happy to meet me as I was to meet it! ;) 

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Now bring on that 10K!  Just a couple of week left until I conquer a new distance! I’m running the Albany Spring-off 10K (sponsored by It All Changes!!)  with a slew of blends on April 30th!  I’m super excited for race day – it’s both my and Jen’s Birthday weekend and I can’t wait to celebrate together!!

DIY Interval Playlists

 Posted by at 4:00 am  fitness
Apr 102011
 

It’s a bit of race tradition for me to build a special playlist for each race.  I have an ITunes folder labeled “Running Mixes” with an individual playlist for each race I’ve run.  I know it’s silly, but I don’t delete them – even long after the race has been run.  It a little digital collection I look to with fondness.

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Earlier this week, after logging a great [slower than race pace!] run as part of my training plan, I prepared my playlist for today’s 5 Mile Delmar Dash [sponsored by Just a One Girl Revolution! ]  Am I the only one who experiences playlist building time warp? I always tell myself “I’ll spend 10 minutes putting this thing together” and wouldn’t you know it, two hours later, I’m finally ready to upload it to my IPod. 

When I tweeted about making my playlist, I got a request from Elizabeth to share the deets.

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Have you ever heard of the Couch to 5K program?  It’s a slowly building interval program that takes the participant from running for 1 minute at time, to being able to run an entire 5K, over several weeks.  When I first started running, I downloaded some awesome [FREE!] podcasts from Running Mate Media which are based around the same idea. Running Mate offer programs and interval episodes as well.

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My favorite part of these interval podcasts is that they tell you when to run and when to walk. [or for the more advanced versions, when to run hard and when to recover more slowly.]  The podcast “coach”, if you will, gives these queues, which means I don’t need to focus on the time ticking – I can zone out to the music on the track instead.

When making my Delmar Dash playlist, I decided to try to make my own interval queues.  I found two short DMB instrumental breaks I had in my ITunes to use for my walking breaks.  Then I searched through my music files to find great songs to run to, and built 3-4 song running sets. 

When all was said and done, I have a serious set of intervals which leave me feeling confident and courageous for the race.  Especially when it comes to my determination to end the race on my power-through song.

race music

My run/walk interval plan [it’s important to note that while this is my plan for the race, I do intend to listen to my body and forgo these intervals if necessary.] for today’s race is as follows:

  • 13:40
  •   1:12
  • 11:23
  •   1:12
  •   9:37
  •     :43
  • 11:25
  •   1:12
  • as long as I need to cross that finish line, victorious after my LONGEST distance race to date!!!! [not that I’m excited or anything ;) ]

I can’t wait to see how this DIY Interval Playlist works on the race course.  I think not having to focus on my watch or mile markers for my recovery walks will be so refreshing! (I usually time my intervals on a stop watch.)

 

Do you make specific playlists for races or other other events?  I also have specific playlists in my library for different parties I’ve hosted, trips I’ve taken, and general lists to listen to while doing various tasks [cleaning, writing, starting my morning, etc.]