Tag Archives: race

A Post About Actual Workouts, and Some Songs

I want to taper right for next Saturday’s race, and get there with 100% rested legs. I don’t know when was the last time I felt that, completely rested legs. It’s been a while. As nice as that sounds, it’s easier said than done.

 
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I reduced the distance of my Friday’s long run a little, and kept them both (Friday and Saturday) lighter in terms of pace:

 
Friday: Long Run – 18K/11.2M – Average pace 04:58 Min/KM (07:59 Min/Mile). And no, I will not round up to 08:00 Min/Mile.
The last 5K were faster than I had planned, but that’s a relatively short distance anyway, so it wasn’t too bad, pace for the 5K 04:42 Min/KM (07:35 Min/Mile)

 
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Saturday: Easy Run – 10K/6.2M – Average pace 04:57 Min/KM (07:57 Min/Mile).
I started running really early on Saturday, around 5:30, because I wanted to make it to the gym for some strength work afterwards, and also be home early to do something with the kids.
Even though the boardwalk was almost deserted at that time, it was perfect to run by the sea so early, perfect wind, cool air, no sun in my eyes.
I just realized now, writing this post, average pace for this run was the same as Friday’s much longer run. Not good. I like my splits though.

 
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After those 2 weekend runs, and considering I need to taper, I am keeping it lighter this week. Shorter runs, easier pace, less crosstraining.

 
Sunday: Boring Recovery run, 8.2K/5.1M, average pace 05:03 Min/KM (08:07 Min/Mile). Did this one this morning. And geez, looks like I’m stuck pace wise.

 
Monday: The gym opens later than usual tomorrow, so I will attempt to do a HIIT run outside, only 4 intervals and not at my fastest speed, just kind of a light HIIT during taper. So it shouldn’t be too bad/hard to do this outside. I have set my Garmin for automatic lap pace every half KM (usually I have it for auto lap each 1 KM), so after a warm up of 2KMs and a gradual speed increase over the next 2KM, I will do 4 intervals of half KM fast, half KM slow.

 
Tuesday: 3KM/3280yards swim. Yeah looking forward to this one (NOT).

 
Wednesday: Another HIIT run but only 5K/3.1M total, with the fast intervals being only 30 seconds long. And with this I’ll be done with running until race day/.

 
Thursday: Rest (this is a first, I usually crosstrain 2 days before a race)

 
Friday: Rest.

 

 
My April’s race playlist only had 3 songs I haven’t posted in my previous race playlists so I am adding them to this post.

 
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Only three, but awesome songs, check them out:

 

 

 

 

How do you taper? Do you have a favorite taper workout?

Race Recap – Aviv 10K – 45:40

5KM

 
Official Results:
Time: 45:40
Overall Place: 102 out of 629
Women’s Place: 9 out of 171
Category (35-44) place: 1 out of 82


 
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Race Morning:
I woke up at 5:30, about an hour before I had to leave, enough for a quiet breakfast and getting ready.

 
Gear:
Brooks Pure Cadence 2, Pro Compression Marathon socks, Athleta Presto bermuda, Moving Confort Fiona sports bra, Athleta Double Take Tank, Ironman Commit sunglasses.

 
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Traffic and Parking:
Because this race was on a Saturday, a quiet day in Israel traffic wise, I got to the race fairly quickly and was lucky enough to find street parking a block from the start/finish line. Great for going back to the car to leave my warm clothes before the race, and to pick up my water bottle and snacks after the race. Oh the perks of small races.

 
Weather:
The race fell on a warm day, about 16C/61F degrees at the race start time of 8:15, too late in my opinion. It certainly felt like a late start closer to finishing, when it was a few degrees warmer.

 
Pre-Race:
I arrived to the race site around 07:00. 1:15 hours before race start time is a bit early, but I like to take it easy, being stressed before a race goes against my beliefs. 🙂

 
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The race was at the city of Ramat Hasharon, and start/finish was by one of the city’s athletic facilities. Bib pickup was at the stadium gym, so I did that first, and took the chance to go pee, better at the gym restrooms than at the porta potties.

 
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Then I met a couple of friends, chatted for a few minutes, and went back to my car to put on my running shoes (I was wearing flip flops) and to leave my long pants and jacket.
Time flies when you are having fun and by now it was 07:45, so I sat for a few minutes, and then went to do my warm up, 5 minute walk and 3KM run at a slow pace, or about 17 minutes.

 
Start Line:
I made it to the start line with basically 2 minutes to spare, which is what it took me to find my way to the front of the pack, about 5th or 6th row of people. I wanted to use the porta potties by the start line, but that was out of the question, no time. I had a GU although I’m not sure I needed it, and we were off right on time.

 
Course and Running:
The best thing about this race, especially after running 2 large races, was that it wasn’t crowded. A few people passed me and I passed a few people, sure, but at no point I had to slow down because of others. Doesn’t reading this make you run small races only?
The course went through the city of Ramat Hasharon, nothing special or remarkable, streets, houses, a post office… 🙂 Blah at most. Oh add to that a couple uphills, and let’s blame them for a minute off my PR, thank you.
Not for the first time, I started out too fast and was beat by the half point. My splits are like one of those games for kids where you give them numbers in a random order and they have to arrange them in the right order… I should give my splits to my 5 year old and see how he does.

 
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The 2nd half of the way had a relatively big uphill around the 8th KM, and it was getting pretty warm by this time. Excuses, excuses.

 
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Here I am at the finish line, and look at the guy next to me, doesn’t it look like it was a hard race for him too?

 
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Post Race:
Always the best part of a race, right?
They set up a nice post race area at the track of the athletic facilities, they had vendor booths, inflatables for children, and a band playing.

 
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Later on there was a short race for toddlers, as well as a circus performance, and the awards ceremony at the end.
My husband and kids met me post-race, first time they came to a race, well actually post-race, there was no point in them coming too early and just sitting around.
We hang out for a bit while the kids played, and then we all ran the toddler race together.
The kids got a bag of snacks and candy for running, and they ate it all while watching the circus performance and the awards ceremony.

 
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Since I got 1st place in my age category, they got to watch me go up the podium, which was nice for me. I do hope they become runners one day.

 
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Organization:
They really have this right, everything went so smooth.
Almost no lines for bib pickup and restrooms, the course distance was marked perfectly each KM (according to my Garmin), lots of volunteers both on course and before/after, nice after race snacks (bananas, oranges, crackers, pretzels), nice after party, race started right on time… A+.

 
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Race Bling:
Nothing-special-about-me medal, OK award (it says 1st place women on the bottom but it fails to mention the word “age category”, which is not OK). Best race shirt ever!!! Light and small and a fun color, finally!!

 
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A bit of history about this race:
This was the 30th year anniversary of the Aviv race, which at some point in time became a race organized in memory of Gal Levinson, a 21 year old soldier who was killed during his service in the army (1994).
His parents are a big part of the race’s organization, and they also contribute to the city of Ramat Hasharon by sponsoring local young athletes, not something that is too common in Israel. To me that alone is worth running and paying for this race.

 

 

Easy Pre-Race Day in Pictures

Taking it easy today before my 10K race tomorrow.
I almost forgot what not working out on a weekend day feels like (Friday is the first day of the weekend in Israel).
Woke up at 5:30 instead of at 4:30. Yes, crazy early anyway, but it’s amazing what an extra hour of sleep does. Add to that no physical activity, and I’ve felt refreshed and energetic all day.

 
Grocery shopping early to beat the crowds:

 
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Taking the kids to kindergarten:

 
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Baby girl birthday present shopping:

 
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Granola and caffeine loading late morning:

 
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Later on, in the afternoon:

 
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Those were my snacks today, in addition to the usual granola bar breakfast, a pasta salad for lunch, 2 big cheese and mushroom toasted sandwiches for dinner, and about 4 tablespoons of peanut butter mixed with strawberry jelly. I ate way too much and I wonder if it will translate into extra energy tomorrow or just feeling full and heavy.

 

These need “food” too:

 
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Getting my gear ready:

 
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I’m exited to be racing a small race tomorrow, after 2 big races.
I will be going to bed soon, early rise for an 8:15 race start.

 

 

Picking Up Goodies, and 2 Upcoming Races

I’m tapering, once again, it seems lately I’m tapering more than I’m training.
Went for an easy 8.2KM/5.1M run this morning, 42:19 minutes, average pace 5:11 Min/KM (08:20 Min/Mile).
Ran a little uphill too, nothing serious but enough to challenge me. Maybe one day I’ll be good at hilly races.

 
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Spring has officially started, and I’m on a streak of not wearing long sleeve shirts for running anymore. Almost regretted it this morning since it was 10C/50F when I left the house, but it was fine in the end. I’m not breaking a streak for a little chilly air.

 

 
Then I went to the post office to pick up a goodies package I ordered from abroad. I L-O-V-E getting stuff in the mail that I can’t buy here in Israel, even if it’s the simplest things. And there was no line at the post office, which is completely out of the ordinary, score!
FYI online shopping is not common in Israel, not many stores offer that option.

 
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Had to try one right away, I had never had the Balance Peanut Butter flavor before, pretty good.

 
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I have a 10K race this weekend, with one big uphill that we run by twice, so I’m not counting on a PR.
And I might be signing up for a 1500 meters race in mid-April. I just found out about this race and it’s completely out of the blue, so I’m not sure I’ll do it. Oh who am I kidding, I know I’ll do it.

 
I have never raced less than 10K, so I have no clue how to approach a short race.
Obviously the pace needs to be faster than 10K pace, since it’s a shorter distance.
However I am not used to running at a pace that is much faster than my 10K pace, my legs don’t know how to move that fast. If I only had some time to train a little, but basically after the upcoming 10K I will have only 2 weeks until the 1500 meters race.

 

Any suggestions for racing short distances?

What’s your favorite stuff to get in the mail?