avondale training journal, starting Dec. 2018 (comments welcome)

[avondale]

Week of June 30 - July 6, 2025

This was the ninth week of ~13 weeks of training for a 5k in early August (yes, overkill). This is mostly to keep me running during the summer heat and humidity and I think a focus on speed will be good. In the interest of helping my knees, I'm only planning 4 runs/week during this period with the plan of a long hike on the weekend with my husband (instead of a fifth run).

I think I'm going to do the Sunset Scurry 5k on Friday, Aug. 8. This is an evening race, with the 5k starting at 7pm. It's nearby in Virginia.

This week, I traveled to western PA to visit my mother, my sister, and her family from Friday, July 4 - Monday, July 7.

Monday

• Before breakfast: foam rolling and stretching
• After work:
  • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
    • T+D 168, 7.5% effect (!!!), T 91 F, heat index 105 F (!!!)
    • time: 40:00
    • distance: 2.84 mi
    • repeat splits: 8:36, 98:08, 9:47, 9:05, 9:06, 9:13, 10:09, 9:08, 9:16, 9:47, 9:25, 9:39, 9:46, 10:15, 8:53, 9:11, 10:21, 9:43, 9:45, 9:32, 10:10
    • elevation gain: 190 ft (corrected)
    • route: neighborhood loop 1
    • comments: This was a drag in the huge T+D, but at least it was short.

Tuesday

• Before breakfast:
  • Unilateral strength workout
    • 4 x 6 each leg = straight-leg reverse lunges with 20-lb vest
    • 4 x 6 each leg - one-leg hamstring curl with 23-lb band
    • 4 x 6 each leg - heel taps from low step with 20-lb vest
    • 4 x 6 each leg - one-leg hip thrusts with 30 lb
    • 4 x 6 each leg - hip airplanes with 20 lb
  • Foam rolling and stretching
• After work: walk on treadmill
  • time: 1:27:48
  • distance: 4.61 mi
  • ave pace: 19:03
  • incline: 0%

Wednesday

• Before breakfast:
  • Core workout
    • 90-sec plank with 20-lb vest
    • 20 starfish
    • 20 dead bugs
    • 20 bird dogs
    • 20 each side flutter kicks
    • 20 bicycle crunches with hold
    • 5 10-sec hollow-body holds
    • 2 30-sec side planks
    • 20 double leg lift/lowers
  • Foam rolling and stretching
• After work:
  • Speed intervals on trail -- 20 min easy + 10 x (1 min fast + 1 min walk) + 20 min easy
    • T+D 155, 5.5% effect, T 87 F
    • time: 1:00:01
    • distance: 4.54 mi
    • speed interval splits: 10:31, 10:01, 10:06, 9:32, 9:42, 8:54, 9:07, 10:06, 9:13, 9:58
    • elevation gain: 240 ft (corrected)
    • route: Valley Trail, Rock Creek National Park

Thursday

• Before breakfast:
  • Workout 1
    • 3 x 5 - suitcase squats with 57.5 lb + 20-lb vest
    • superset
      • 3 x 1 - unassisted chin-ups
      • 3 x 5 - lat pull-downs with 49-lb bands
      • 3 x 5 - bench presses with 57.5 lb
    • 3 x 5 - Romanian deadlifts with 57.5 lb
    • superset
      • 3 x 5 - shoulder presses with 42.5 lb
      • 3 x 5 - band pull-aparts with 13-lb band
  • Foam rolling and stretching
• After work: walking on treadmill
  • time: 1:27:28
  • distance: 4.72 mi
  • ave pace: 18:32
  • incline: 0%

Friday before breakfast:

• 60 min easy
  • T+D 149, 3% effect, T 77 F
  • time: 1:00:01
  • distance: 4.81 mi
  • average pace: 12:28 (GAP ave pace: 12:28)
  • splits: 12:31, 12:42, 12:23, 12:19, 12:25
  • ave HR: 131 BPM - within my target range
  • elevation gain: 159 ft (uncorrected)
  • route: Sligo Creek Trail
  • comments: This route was paved, so it was not trail running.
  • comments: My legs just don't have energy to run in the morning. I did this early before I drove to western PA.

Saturday before breakfast:

• 70 min LR
  • T+D 137, 2.5% effect, T 73 F
  • time: 1:10:15
  • distance: 5.7 mi
  • average pace: 12:19 (GAP ave pace 12:21)
  • splits: 12:29, 12:21, 12:08, 12:16, 12:12, 12:36
  • elevation gain: 57 ft (uncorrected)
  • route: Allegheny River Trail
  • comments: This route was paved, so it was not trail running.
  • comments: My legs were heavy again this morning, but they did get going eventually.

Sunday

• After breakfast: hiking the Pipeline, River, Dennison Run, and Ridge Trails in Clear Creek State Forest
  • time: 2:33:32
  • distance: 7.01 mi
  • average pace: 21:54
  • elevation gain: 1001 ft (corrected)
  • comments: The bugs were HORRIBLE around my face, even though I had doused myself in insect repellent. Otherwise, it was a gorgeous hike.
  • 
• After dinner: walk with my mother
  • time: 53:13
  • distance: 0.82 mi
  • comments: Very slow with a lot of breaks, but it was a good distance for her.

Health

Not much to report. My legs and knees seemed a bit too sore this week, but it's probably me getting back into strength training and running after the time off in Paris.

 

[avondale]

Week of July 7 - 13, 2025

This was the tenth week of ~13 weeks of training for a 5k in early August (yes, overkill). This is mostly to keep me running during the summer heat and humidity and I think a focus on speed will be good. In the interest of helping my knees, I'm only planning 4 runs/week during this period with the plan of a long hike on the weekend with my husband (instead of a fifth run).

I think I'm going to do the Sunset Scurry 5k on Friday, Aug. 8. This is an evening race, with the 5k starting at 7pm. It's nearby in Virginia. I haven't registered for it yet...I really feel like I should do SOMETHING to cap off the summer, but the idea of a balls-to-the-wall 5k isn't necessarily hugely appealing. But my training definitely hasn't been suited to much more given the dragging paces caused by the T+D we've been having lately.

And I'm going to whinge about the weather, which I rarely do at length. It has been hot, but more importantly SO HUMID. We had thunderstorms in the forecast for every day this past week, and got them most days, which has been disruptive to my post-work running. They're in my 7-day forecast for every day for the upcoming week. Sigh.

Monday

• In afternoon: walk on treadmill
  • time: 1:27:03
  • distance: 4.45 mi
  • ave pace: 19:34
  • incline: 0%
• In evening: 90-min tennis doubles clinic

Tuesday

• Before breakfast:
  • Unilateral strength workout
    • 4 x 6 each leg - straight-leg reverse lunges with 20-lb vest + 6 lb
    • 4 x 6 each leg - one-leg hamstring curl with 23-lb band
    • 4 x 6 each leg - heel taps from low step with 20-lb vest
    • 4 x 6 each leg - one-leg hip thrusts with 30 lb
    • 4 x 6 each leg - hip airplanes with 20 lb
  • Foam rolling and stretching
• After work: walk on treadmill
  • time: 1:27:09
  • distance: 5.01 mi
  • ave pace: 17:24
  • incline: 0%
  • comments: A big line of thunderstorms coming through, so had to stay inside.

Wednesday

• Before breakfast:
  • Upper body strength
    • Superset
      • 3 x 5 - triceps push-ups with 20-lb vest
      • 3 x 5 - dumbbell reverse-grip rows with 25 lb per arm
      • 3 x 5 - dumbbell pull-overs with 30 lb
    • Superset
      • 3 x 5 - front raises with 12 lb per arm
      • 3 x 5 - dumbbell reverse flyes with 15 lb per arm
      • 3 x 5 - deep swimmer's press with 15 lb per arm
  • Foam rolling and stretching
• After work:
  • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
    • T+D 158, 6% effect, T 84 F
    • time: 40:00
    • distance: 2.87 mi
    • repeat splits: 9:12, 9:17, 9:38, 8:23, 8:58, 9:43, 10:10, 8:26, 8:57, 9:55, 9:00, 8:47, 9:29, 9:45, 8:13, 8:44, 9:22, 9:03, 8:40, 9:19, 9:52
    • elevation gain: 212 ft (corrected)
    • route: neighborhood loop 1
    • comments: There was a thunderstorm heading for us, but since this route was close to home, I stuck with it. Lots of thunder. Started raining a few minutes after I got done.

Thursday

• Before breakfast: core workout
  • 90-sec plank with 20-lb vest
  • 20 starfish
  • 20 dead bugs
  • 20 bird dogs
  • 20 each side flutter kicks
  • 20 bicycle crunches with hold
  • 5 10-sec hollow-body holds
  • 2 30-sec side planks
  • 20 double leg lift/lowers
• After work:
  • 60 min easy on trail
    • T+D 156, 5.5% effect, T 84 F
    • time: 1:00:05
    • distance: 4.51 mi
    • average pace: 13:19 (GAP ave pace: 13:19)
    • splits: 13:28, 13:29, 13:11, 13:17, 13:02
    • ave HR: 137 BPM - within my target range
    • elevation gain: 330 ft (uncorrected)
    • route: Sligo Creek Trail
    • comments: This was the trail where a tree down in the June 19 storms had completely destroyed a wooden bridge and made it impassable. I was expecting no change, but I was pleasantly surprised. They had cut out the tree debris and bulldozed away the bridge debris. They cut a dirt ramp down to the stream, where it's pretty small and possible to rock-hop easily. It's a good compromise, given that it seems we won't be getting a new bridge any time soon.

Friday

• Before breakfast:
  • Workout 2
    • 3 x 5 - heels-elevated suitcase squats with 50 lb + 20-lb vest
    • superset
      • 3 x 5 each arm - one-arm rows on bench with 27.5 lb
      • 3 x 5 - wide push-ups with 20-lb vest
    • 3 x 5 each leg - bench step-up-and-overs with 20-lb vest
    • superset
      • 3 x 5 - parallel-bar dips
      • 3 x 5 - supermans with 5-s hold
  • Foam rolling and stretching
• After work:
  • Tempo - 15 min easy + 20 min tempo effort + 15 min easy
    • T+D 161, 6.5% effect, T 89 F
    • time: 50:01
    • distance: 4.33 mi
    • tempo split: 10:31
    • elevation gain: 128 ft (corrected)
    • route: Sligo Creek Trail
    • comments: This route was paved, so it was not a trail run.
    • comments: Given the T+D, I was reasonably happy with this pace since my old marathon pace with DopeyBadger (years ago) was around 10:00.
    • comments: Originally this had a longer warm-up and cool-down to hit 60 mins, but I shaved some time off to get back for an earlier dinner for marital harmony.

Saturday

• Before lunch:
  • Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
    • Fast feet forward/back in ladder
    • Forward/back hop
    • Fast feet in/out in ladder
    • Sprint/backpedal
    • Fast feet forward through ladder
    • Left/right hop
    • Fast feet sideways through ladder
    • Side shuffle
    • comments: This used my agility ladder.
  • Foam rolling and stretching
• Before dinner:
  • 80 min LR on trail
    • T+D 167, 7% effect, T 89 F, heat index 100 F (I almost typed 1000 F, but that was just how it felt!)
    • time: 1:19:16
    • distance: 5.94 mi
    • average pace: 13:21 (GAP ave pace: 13:14)
    • splits: 13:46, 13:43, 13:10, 12:52, 12:57, 13:41
    • ave HR: 140 BPM - within my target range
    • elevation gain: 300 ft (uncorrected)
    • route: Valley Trail, Rock Creek National Park
    • comments: Just before I started, I saw a thunderstorm pop up on the radar to the west. I checked on it 20 min in to the run and saw that it was moving toward the trail, so I turned around to head back to the car. By the time I got back, it was a bit closer, but it was moving very slowly, So I ran out-and back another 20 min. By then, there was thunder, but it was still moving very slowly toward us. So I did a bunch of short out-and-backs on the trails (paved and unpaved) around the parking lot to stay close to the car in case it suddenly unleashed. I got the whole run in, but it was annoying as heck. The thunderstorm was VERY slow and didn't actually open up with rain for another 40 min after that.

Sunday after breakfast: hiking

• At end (noonish): T+D 166, 7% effect, T 88 F, heat index 102 F
• time: 2:24:53
• distance: 6.87 mi
• ave pace: 21:06
• elevation gain: 373 ft (corrected)
• route: Kengla and North Branch Trails, Montgomery County
• comments: This was an ok trail - not particularly scenic, but shady and relatively flat. My husband had pulled his calf two days before, so we wanted to go easy on the hills.
• comments: We started early to avoid the afternoon thunderstorms. We didn't get a thunderstorm, but about an hour after we got home, we got one - much earlier in the afternoon than they've been happening. They just won't stop!

Health

Not too much happening. My knees have been ok - sore after activities but recovering quickly. I've been taking it pretty easy. I am debating about trying heating on the knees to help with stiffness and range of motion. I'm thinking about getting some disposable heating pad thingies to wear to test it out before I get something more pricey and long-term.

My lower back has been very stiff lately - I think it was mostly caused by sleeping in a different bed last week while visiting my mother, but it has taken a long time to work out. It has been much better the last few days.

My left glute problem is returning - I should probably get it dry needled again.

So just all the regular things are falling apart.

 

[avondale]

Week of July 14 - 20, 2025

This was the eleventh week of ~13 weeks of training for a 5k in early August (yes, overkill). This is mostly to keep me running during the summer heat and humidity and I think a focus on speed will be good. In the interest of helping my knees, I'm only planning 4 runs/week during this period with the plan of a long hike on the weekend with my husband (instead of a fifth run).

I think I'm going to do the Sunset Scurry 5k on Friday, Aug. 8. This is an evening race, with the 5k starting at 7pm. It's nearby in Virginia. I haven't registered for it yet...I really feel like I should do SOMETHING to cap off the summer, but the idea of a balls-to-the-wall 5k isn't necessarily hugely appealing. But my training definitely hasn't been suited to much more given the dragging paces caused by the T+D we've been having lately.

Monday

• Before breakfast:
  • Unilateral strength workout
    • 4 x 6 each leg - straight-leg reverse lunges with 20-lb vest + 10 lb
    • 4 x 6 each leg - one-leg hamstring curl with 23-lb band
    • 4 x 6 each leg - heel taps from low step with 20-lb vest
    • 4 x 6 each leg - one-leg hip thrusts with 30 lb
    • 4 x 6 each leg - hip airplanes with 20 lb
  • Foam rolling and stretching
• After dinner: walk on treadmill
  • time: 44:28
  • distance: 2.16 mi
  • ave pace: 20:35
  • incline: 0%
• In evening: 90-min tennis doubles clinic

Tuesday

• Before breakfast:
  • core workout
    • 90-sec plank with 20-lb vest
    • 20 starfish
    • 20 dead bugs
    • 20 bird dogs
    • 20 each side flutter kicks
    • 20 bicycle crunches with hold
    • 5 10-sec hollow-body holds
    • 2 30-sec side planks
    • 20 double leg lift/lowers
  • Foam rolling and stretching
• After work:
  • Speed intervals - 15 min easy + 5 x (2 min fast + 2 min walk) + 15 min easy
    • T+D 157, 5.5% effect, T 86 F
    • time: 50:01
    • distance: 4.1 mi
    • repeat splits: 9:45, 9:07, 9:07, 8:43, 8:53
    • elevation gain: 131 ft (corrected)
    • route: Sligo Creek Trail
    • comments: This route was paved, so it was not a trail run.

Wednesday

• Before breakfast:
  • Workout 1
    • 3 x 5 - suitcase squats with 57.5 lb + 20-lb vest
    • superset
      • 3 x 1 - unassisted chin-ups
      • 3 x 5 - lat pull-downs with 49-lb bands
      • 3 x 5 - bench presses with 57.5 lb
    • 3 x 5 - Romanian deadlifts with 57.5 lb
    • superset
      • 3 x 5 - shoulder presses with 42.5 lb
      • 3 x 5 - band pull-aparts with 13-lb band
  • Foam rolling and stretching
• After work:
  • 60 min easy on trail
    • T+D 165, 7% effect, T 90 F, heat index 101 F
    • time: 1:00:00
    • distance: 4.45 mi
    • average pace: 13:29 (GAP ave pace: 13:27)
    • splits: 13:24, 13:27, 13:18, 13:41, 13:45
    • ave HR: 139 BPM - within my target range
    • elevation gain: 348 ft (uncorrected)
    • route: Northwest Branch Trail
    • comments: This is the trail where I commented last week that they had built a dirt ramp down to the stream to be able to rock hop it easily (since the bridge was taken out by a fallen tree). Well, we've had so many bad storms and lots of rain that the dirt ramp was seriously washed away (and large rocks moved!) in just a week. A bigger gap for rock-hopping now. Wonder how much more it's going to wash away, especially given the flooding a few days after this (see my Sunday entry below).

Thursday

• Before breakfast: foam rolling and stretching
• After work: walk on treadmill
  • time: 1:27:46
  • distance: 5.09 mi
  • ave pace: 17:15
  • incline: 0%
  • comments: I decided to put off my run for a day because this day was supposed to have a very high heat index....our weather station at our house gave a heat index of 109 F!!!!! Good decision.

Friday

• Before breakfast:
  • Upper body strength
    • Superset
      • 3 x 5 - triceps push-ups with 20-lb vest
      • 3 x 5 - dumbbell reverse-grip rows with 25 lb per arm
      • 3 x 5 - dumbbell pull-overs with 32.5 lb
    • Superset
      • 3 x 1 - unassisted chin-ups
      • 3 x 5 - front raises with 12 lb per arm
      • 3 x 5 - dumbbell reverse flyes with 15 lb per arm
      • 3 x 5 - deep swimmer's press with 15 lb per arm
  • Foam rolling and stretching
• After work:
  • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
    • T+D 156, 5.5% effect, T 84 F
    • time: 40:01
    • distance: 2.84 mi
    • repeat splits: 9:09, 9:49, 9:41, 9:31, 8:54, 9:22, 9:55, 8:27, 9:24, 9:48, 9:01, 9:02, 9:19, 10:13, 8:47, 9:29, 9:43, 8:54, 9:17, 9:23, 9:59
    • elevation gain: 199 ft (corrected)
    • route: neighborhood loop 1
    • comments: I have been so unenthusiastic about this workout lately - just phoning it in. The T+D just makes it suck.

Saturday

• Before lunch:
  • Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
    • Fast feet forward/back in ladder
    • Forward/back hop
    • Fast feet in/out in ladder
    • Sprint/backpedal
    • Fast feet forward through ladder
    • Left/right hop
    • Fast feet sideways through ladder
    • Side shuffle
    • comments: This used my agility ladder.
  • Foam rolling and stretching
• Before dinner:
  • 90 min LR on trail
    • T+D 162, 6% effect, T 86 F, heat index 96 F
    • time: 1:29:26
    • distance: 6.54 mi
    • average pace: 13:40 (GAP ave pace: 13:14)
    • splits: 13:46, 13:43, 13:10, 12:52, 12:57, 13:41
    • ave HR: 140 BPM - within my target range
    • elevation gain: 400 ft (uncorrected)
    • route: Valley Trail, Rock Creek National Park
    • comments: This was a wild ride! Timeline:
      • Start of run (90 min left): No rain anywhere nearby on radar.
      • ~70 min left: no rain nearby on radar.
      • 45 min left (turn-around point): a bit of rain on the radar around where I was. Not much else nearby. Started to sprinkle.
      • ~30 min left: still sprinkling. Hardly anything on the radar where I was, but a small bit of rain developing at where I'm headed to (where my car was parked).
      • ~15 min left: starts to pour rain. Bigger spot of rain on radar.
      • ~10 min left: still pouring absolute torrents. The trail is covered by several inches of water. Fortunately I am heading mostly uphill away from Rock Creek.
      • ~5 min left: I was headed mostly uphill but the last bit of the trail has one more bridge over the creek and I'm hoping it's not underwater - it's pretty high, so no.
      • At my car: Phew! Out of the rain. Saved the activity on Garmin, etc. Debated sitting in my car in the parking lot for awhile to let the rain pass by, but decide I should get home in case things flooded.
      • Driving home (normally < 15 min): get the "flash flood emergency" message on the radio (not a "warning" - an actual "emergency") and it's for right where I'm at - they say 4 inches of rain per hour. The road between the parking lot and the main road (East-West Highway) has a lot of water, but mostly not too bad - still pouring torrents. On the East-West Highway, standing water is starting to build as all the side roads are dumping their water onto this road - I'm going UPHILL and still have probably a foot of water around the car. Fortunately when I got up to the top of the hill, I could turn off and the rest of the roads to my house were not so bad (our house is on the top of a local hill). ~25 minutes to get home.
      • Tons of flooding in the area: https://wtop.com/weather-news/2025/...pattern-brings-more-of-the-same-to-dc-region/ Some photos are of Sligo Creek Trail/Parkway, where I ran on Tuesday. Some photos show the East-West Highway, which I drove home on, although different sections.
      • The Rock Creek flood gauge (where I was running) shows a peak of 8.19 ft above normal at 6:15pm (I finished at about 4:45pm) https://water.noaa.gov/gauges/rckd2 which is actually not too significant in terms of flooding. (Note that this flood gauge will no longer be monitored starting Oct. 1 because of federal funding cuts - who needs to know if the creek is flooding?)
      • The Sligo Creek flood gauge https://water.noaa.gov/gauges/tkpm2 shows 7.5 feet at 6:25pm - and it's a record (past 20 years).

Sunday afternoon: hiking in Little Bennett Regional Park

• T 87 F, T+D 161, 6% effect, heat index 96 F
• time: 3:02:00
• distance: 9.0 mi
• ave pace: 20:14
• elevation gain: 779 ft (corrected)
• route: Kingsley Trail to Purdum Trail to Browning Run Trail to Western Piedmont Trail to Bennett Ridge Trail to Woodcock Hollow Trail to Whitetail Trail to Stoneybrook Trail - big loop
• comments: We went to this park, which is a ways north of where we live, because it was north of where the big rainstorm and flooding happened the night before. In fact, a lot of this trail was quite dry - the irony.

Health

My back has continued to be very stiff. I got some disposable back heating patches to see if heat would help. I put one on as soon as I got up on Tuesday or Wednesday morning (I forget which). It definitely helped! I wore it most of the day - kind of annoying when the weather is so hot to have a heater on your back - and it helped a lot with the stiffness. Since then, it's been much better, and I haven't repeated the heat yet. If I can just do that occasionally, then that's a good solution.

I also got some knee heat patches. They helped with the stiffness some, but really I need to try out heat for when I'm teaching. When I am standing and not walking much in class, my knees get SO stiff. So will the heat help for that? Not sure. I have another set to try when I start teaching again in the fall. The issue is that the disposable patches that are only heat (no "herbs" to absorb) are pretty expensive and obviously the trash is wasteful. There are cheaper heating patches that also have various herbs and whatnot that are supposed to help, but the reviews are pretty sketchy and most people say they smell. I'm looking at cordless electric knee sleeves, but most of them look too bulky to be used under pants. So I guess this is a work in progress.

 

[jmasgat]

Scary flooding situation. Glad you made it home safely.

 

[avondale]

Week of July 21 - 27, 2025

This was the twelfth week of ~13 weeks of training for a 5k in early August (yes, overkill). This is mostly to keep me running during the summer heat and humidity and I think a focus on speed will be good. In the interest of helping my knees, I'm only planning 4 runs/week during this period with the plan of a long hike on the weekend with my husband (instead of a fifth run).

I registered for the Sunset Scurry 5k on Friday, Aug. 8. This is an evening race, with the 5k starting at 7pm. It's nearby in Virginia. I don't really like 5ks, but my training definitely hasn't been suited to much more given the dragging paces caused by the T+D we've been having lately. Given the near-daily thunderstorms we've been having lately, I think there's a good chance I won't end up running this race because of storms, but we'll see.

I have to say that the article from the Outside+ feed about 5k times that I posted in The Running Thread made me feel better about my likely 5k time: https://run.outsideonline.com/road/...g7oU4NQ&_hsmi=372230275&utm_source=newsletter I think I can do a 10:30 pace for the race, which would give me a time under 33 min. That would still put me in the top 25% of women 50 - 59, according to the article. Not bad! But nowhere near my best 5k time (when I was 39).

Monday

• Before breakfast:
  • Unilateral strength workout
    • 4 x 6 each leg - straight-leg reverse lunges with 20-lb vest + 10 lb
    • 4 x 6 each leg - one-leg hamstring curl with 23-lb band
    • 4 x 6 each leg - heel taps from low step with 20-lb vest + 5 lb
    • 4 x 6 each leg - one-leg hip thrusts with 30 lb
    • 4 x 6 each leg - hip airplanes with 20 lb
  • Foam rolling and stretching
• After dinner: walk on treadmill
  • time: 44:31
  • distance: 2.26 mi
  • ave pace: 19:42
  • incline: 0%
• In evening: 90-min tennis doubles clinic

Tuesday

• Before breakfast:
  • Core workout
    • 90-sec plank with 20-lb vest
    • 20 starfish
    • 20 dead bugs
    • 20 bird dogs
    • 20 each side flutter kicks
    • 20 bicycle crunches with hold
    • 5 10-sec hollow-body holds
    • 2 30-sec side planks
    • 20 double leg lift/lowers
  • Foam rolling and stretching
• After work:
  • Tempo - 15 min easy + 20 min tempo + 15 min easy
    • T+D 148, 4.5% effect, T 83 F
    • time: 50:01
    • distance: 4.37 mi
    • tempo split: 10:16
    • elevation gain: 130 ft (corrected)
    • route: Sligo Creek Trail
    • comments: This route was paved, so it was not a trail run.
    • comments: We had a couple days a little cooler and less humid weather!

Wednesday

• Before breakfast:
  • Workout 2
    • 3 x 5 - heels-elevated suitcase squats with 52.5 lb + 20-lb vest
    • superset
      • 3 x 5 each arm - one-arm rows on bench with 30 lb
      • 3 x 5 - wide push-ups with 20-lb vest
    • 3 x 5 each leg - bench step-up-and-overs with 20-lb vest
    • superset
      • 3 x 5 - parallel-bar dips
      • 3 x 5 - supermans with 5-s hold
  • Foam rolling and stretching
• After work:
  • 60 min easy on trail
    • T+D 151, 4.5% effect, T 85 F
    • time: 1:00:00
    • distance: 4.54 mi
    • average pace: 13:13 (GAP ave pace: 13:11)
    • splits: 13:20, 13:28, 13:18, 12:49, 13:04
    • ave HR: 134 BPM - within my target range
    • elevation gain: 307 ft (uncorrected)
    • route: Northwest Branch Trail

Thursday

• Before breakfast: foam rolling and stretching
• After work:
  • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
    • T+D 157, 5.5% effect, T 86 F
    • time: 40:01
    • distance: 2.9 mi
    • repeat splits: 9:18, 9:15, 9:43, 8:37, 8:49, 9:12, 9:51, 8:11, 9:24, 9:32, 8:58, 9:09, 9:27, 9:59, 8:38, 9:23, 9:47, 9:03, 9:00, 9:26, 9:42
    • elevation gain: 187 ft (corrected)
    • route: neighborhood loop 1

Friday

• Before breakfast:
  • Upper body strength
    • Superset
      • 3 x 5 - triceps push-ups with 20-lb vest
      • 3 x 5 - dumbbell reverse-grip rows with 25 lb per arm
      • 3 x 5 - dumbbell pull-overs with 32.5 lb
    • Superset
      • 3 x 1 - unassisted chin-ups
      • 3 x 5 - front raises with 12 lb per arm
      • 3 x 5 - dumbbell reverse flyes with 15 lb per arm
      • 3 x 5 - deep swimmer's press with 15 lb per arm
  • Foam rolling and stretching
• After work: walk on treadmill
  • time: 1:27:14
  • distance: 5.09 mi
  • ave pace: 17:08
  • incline: 0%
  • comments: This was supposed to be an extremely hot and humid day, so the planning worked out well to be inside. The temperature was "only" 92 F, but the heat index was 104 F.

Saturday

• Before lunch:
  • Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
    • Fast feet forward/back in ladder
    • Forward/back hop
    • Fast feet in/out in ladder
    • Sprint/backpedal
    • Fast feet forward through ladder
    • Left/right hop
    • Fast feet sideways through ladder
    • Side shuffle
    • comments: This used my agility ladder.
  • Foam rolling and stretching
• Before dinner:
  • 80 min LR on trail
    • T+D 166, 7% effect, T 92 F, heat index 102 F (!!!)
    • time: 1:23:59
    • distance: 6.24 mi
    • average pace: 13:28 (GAP ave pace: 13:19)
    • splits: 13:02, 13:15, 13:54, 13:32, 13:55, 13:18, 12:54
    • ave HR: 143 BPM - at the top of my target range
    • elevation gain: 318 ft (uncorrected)
    • route: Valley Trail, Rock Creek National Park
    • comments: The road leading up to the parking lot at the trailhead was being repaved, so I had to park earlier and run partly on the paved trail leading up to the natural trail - just annoying in the heat because it wasn't very shady.
    • comments: Thunderstorms started popping up on the radar, so I was worried that I was going to get hit by a storm and repeat last week's events. Fortunately, they either dissipated or didn't head in my direction.
    • comments: I went a little long in order to get the 10k Garmin badge for this weekend. I don't usually do things just for a badge, but what the heck.

Sunday afternoon: walk on treadmill

• time: 2:35:48
• distance: 8.4 mi
• ave pace: 18:33
• incline: 0%
• comments: I was going to do a hike today, but a thunderstorm popped up just after lunch and dropped 2.5 inches of rain in 30 minutes (!!!). It didn't seem like a good idea to go out on trails after that, and there could have been more storms coming.
• comments: I watched Avatar, which surprisingly I've never seen - surprising because I'm a big SF fan. It is quite a good movie, but I see it now through the eyes of commentary I've read about it - definitely some stereotyping of several different groups. But still, it's an amazingly developed world and moving situation.

Health

Nothing remarkable this week. I guess that's good!

 

[jmasgat]

The thing about that article is that it uses a single data set of runners from a single year. So you’re limited to the conclusions that you can make. You can say runners in one age group are slower than a younger age group by some amount. But you can’t really say that a runner slows down by that amount over the time between the age groups. You would need to follow the same runners over a period of time and look at their comparable results. And that doesn’t include other factors that affect race performance, I.e course, weather, training.

I’m not sure what methodology is used to determine the age graded factors by the WMA, but it’s another way to assess personal performance as we age.

But I totally get trying to get in the right mind frame for racing as we age. My. 66yr old self needs to quit thinking about my 50-55 yr old running self!

 

[avondale]

The thing about that article is that it uses a single data set of runners from a single year. So you’re limited to the conclusions that you can make. You can say runners in one age group are slower than a younger age group by some amount. But you can’t really say that a runner slows down by that amount over the time between the age groups. You would need to follow the same runners over a period of time and look at their comparable results. And that doesn’t include other factors that affect race performance, I.e course, weather, training.

I’m not sure what methodology is used to determine the age graded factors by the WMA, but it’s another way to assess personal performance as we age.

But I totally get trying to get in the right mind frame for racing as we age. My. 66yr old self needs to quit thinking about my 50-55 yr old running self!

Yes, we don't know that the 50 - 59 runners were also running when they were 30 - 39, for example. You're correct that it's not a longitudinal study. However, the huge numbers present in the sample means that's it's very likely that many of the runners have been doing it for quite awhile and are in a large part setting the trend. But that's not really the point, I don't think.

Regardless of whether it's following runners as they age, there is one big point: if, as a 51-yo female runner right now, I want to end up in the top 25% of the 5k times for my age group, then this is a pretty good pointer for that. It's not like this snapshot of running statistics from 2024 is suddenly going to change substantially for 2025. So it tells me how the population is doing right now, if I want to try to compare myself to it.

 

[avondale]

Week of July 28 - Aug. 3, 2025

This was the thirteenth week of ~13 weeks of training for a 5k in early August (yes, overkill). This is mostly to keep me running during the summer heat and humidity and I think a focus on speed will be good. In the interest of helping my knees, I'm only planning 4 runs/week during this period with the plan of a long hike on the weekend with my husband (instead of a fifth run).

I registered for the Sunset Scurry 5k on Friday, Aug. 8. This is an evening race, with the 5k starting at 7pm. It's nearby in Virginia. I don't really like 5ks, but my training definitely hasn't been suited to much more given the dragging paces caused by the T+D we've been having lately. In the past few days, the weather has cooled off substantially and the long-term forecast looks ok for race day. I'm mostly worried about thunderstorms during the race, because that's prime time for them lately.

I'd like to finish the race in about 32:30, because that's a bit under a 10:30 pace, which I think I can manage for my fitness level right now. My last paved 5k was in 2019, and I ran 27:08, but I trained pretty seriously for that and now I'm sadly 6 years older.

After the race, my husband and I are going to South Dakota - the Rapid City area - for a week of hiking.

Monday

• Before breakfast:
  • Unilateral strength workout
    • 4 x 6 each leg - straight-leg reverse lunges with 20-lb vest + 16 lb
    • 4 x 6 each leg - one-leg hamstring curl with 23-lb band
    • 4 x 6 each leg - heel taps from low step with 20-lb vest + 5 lb
    • 4 x 6 each leg - one-leg hip thrusts with 32.5 lb
    • 4 x 6 each leg - hip airplanes with 20 lb
  • Foam rolling and stretching
• Before dinner: walk on treadmill
  • time: 44:33
  • distance: 2.22 mi
  • ave pace: 20:04
  • incline: 0%
  • comments: Getting my steps in before tennis
• In evening: 90-min tennis doubles clinic

Tuesday

• Before breakfast:
  • Upper body strength
    • Superset
      • 3 x 5 - triceps push-ups with 20-lb vest
      • 3 x 5 - dumbbell reverse-grip rows with 26.25 lb per arm
      • 3 x 5 - dumbbell pull-overs with 35 lb
    • Superset
      • 3 x 1 - unassisted chin-ups
      • 3 x 5 - front raises with 12 lb per arm
      • 3 x 5 - dumbbell reverse flyes with 15 lb per arm
      • 3 x 5 - deep swimmer's press with 15 lb per arm
  • Foam rolling and stretching
• After work:
  • Speed intervals - 12 min easy + 5 x (2 min fast + 2 min walk) + 12 min easy
    • T+D 165, 7% effect, T 92 F, heat index 101 F
    • time: 44:00
    • distance: 3.64 mi
    • speed interval splits: 9:46, 9:13, 9:21, 8:51, 8:44
    • elevation gain: 106 ft (corrected)
    • route: Sligo Creek Trail
    • comments: This route was paved, so it was not a trail run.
    • comments: You can tell this route is a bit uphill on the wait out and a bit downhill on the way back!

Wednesday

• Before breakfast: foam rolling and stretching
• After work:
  • 50 min easy on trail
    • T+D 165, 7% effect, T 94 F, heat index 102 F (!!!)
    • time: 50:01
    • distance: 3.68 mi
    • average pace: 13:36 (GAP ave pace: 13:37)
    • splits: 13:35, 13:44, 13:37, 13:24
    • ave HR: 135 BPM - at the top of my target range
    • elevation gain: 190 ft (uncorrected)
    • route: Northwest Branch Trail
    • comments: At this T+D, it was all about just getting it done. Fortunately it didn't feel as bad as the heat index would suggest - thank goodness for no pavement and shady trees!

Thursday

• Before breakfast:
  • Workout 1
    • 3 x 5 - suitcase squats with 60 lb + 20-lb vest
    • superset
      • 3 x 5 - lat pull-downs with 49-lb bands
      • 3 x 5 - bench presses with 60 lb
    • 3 x 5 - Romanian deadlifts with 60 lb
    • superset
      • 3 x 5 - shoulder presses with 45 lb
      • 3 x 5 - band pull-aparts with 13-lb band
  • Stretching
• After work: walk on treadmill
  • time: 1:27:23
  • distance: 5.1 mi
  • ave pace: 17:08
  • incline: 0%
  • comments: We got almost 3 inches of rain in the afternoon/evening, causing local flooding. But the weather front brought in cooler weather!

Friday

• Before breakfast: core workout
  • 90-sec plank with 20-lb vest
  • 20 starfish
  • 20 dead bugs
  • 20 bird dogs
  • 20 each side flutter kicks
  • 20 bicycle crunches with hold
  • 5 10-sec hollow-body holds
  • 2 30-sec side planks
  • 20 double leg lift/lowers
• After work:
  • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
    • T+D 137, 3% effect, T 72 F
    • time: 40:00
    • distance: 2.85 mi
    • repeat splits:
    • repeat splits: 9:05, 9:35, 9:35, 8:57, 9:21, 9:36, 9:40, 8:33, 8:58, 9:57, 8:46, 9:38, 10:04, 9:56, 8:53, 8:53, 9:59, 9:16, 9:23, 9:37, 10:43
    • elevation gain: 196 ft (corrected)
    • route: neighborhood loop 1
    • comments: I thought the wonderfully cooler weather would help me pick up the pace on these intervals, but no, I'm still dogging it.

Saturday

• Before lunch:
  • Agility HIIT workout - warm-up + 3 x 8 x (20 sec work + 20 sec rest) + 4 min rest). The exercises were:
    • Fast feet forward/back in ladder
    • Forward/back hop
    • Fast feet in/out in ladder
    • Squat jumps
    • Fast feet forward through ladder
    • Left/right hop
    • Fast feet sideways through ladder
    • Side shuffle
    • comments: This used my agility ladder.
    • comments: Added squat jumps - first time in a long time because of my knees. If I focused on landing on my forefoot, they felt ok.
  • Foam rolling and stretching
• Before dinner:
  • 70 min LR on trail
    • T+D 134, 2.5% effect, T 77 F
    • time: 1:10:01
    • distance: 5.31 mi
    • average pace: 13:11 (GAP ave pace: 13:01)
    • splits: 13:00, 13:17, 13:33, 13:11, 13:07, 12:34
    • ave HR: 135 BPM - at the top of my target range
    • elevation gain: 298 ft (corrected)
    • route: Valley Trail, Rock Creek National Park
    • comments: Last week, I ran the same trail with a 7% effect from T+D. This week 2.5% effect. At the paces I run, it's about 7.5 sec/mile per percentage point, so I should have been about 34 sec/mile faster this week than last week - all else being equal. This week my average pace was 13:11, and last week my average pace was 13:28. Not quite there, but last week, my average HR was 143 BPM, compared to this week at 135 BPM - I was definitely working harder last week. At any rate, it felt so much better!

Sunday afternoon: hiking

• T+D 137, 3% effect, T 80 F
• time: 2:48:11
• distance: 8.25 mi
• ave pace: 20:23
• elevation gain: 496 ft (corrected)
• route: Muddy Branch Trail
• comments: Not the most scenic hike, but pleasant, especially with the cooler weather!

Health

Nothing remarkable. The spot in my left glute has been bothering me, so I made an appointment to dry needle it again on Aug. 18 - couldn't really get sooner.

 

[WillRunForPizza]

Good luck on Friday! Hoping for good weather for you!

 

[GollyGadget]

Have fun at your race!

 

[RuntheMouse]

Have a great race tomorrow!

 

[avondale]

Thank you, @WillRunForPizza @GollyGadget @RuntheMouse !

 

[jmasgat]

Enjoy your race….and your vacation!

 

[The Expert]

Race day! Yay!

 

[avondale]

Week of Aug. 4 - 8, 2025

This is my 5k race week, and I as I write this, race day.

I registered for the Sunset Scurry 5k on Friday, Aug. 8. This is an evening race, with the 5k starting at 7pm. It's nearby in Virginia. I don't really like 5ks, but my training definitely hasn't been suited to much more given the dragging paces caused by the T+D we've been having lately. The forecast for the race looks about as good as it could for an August evening in this area - I'm hoping for a T+D no higher than 140.

I'd like to finish the race in about 32:30, because that's a bit under a 10:30 pace, which I think I can manage for my fitness level right now. My last paved 5k was in 2019, and I ran 27:08, but I trained pretty seriously for that and now I'm sadly 6 years older.

After the race, my husband and I are going to South Dakota - the Rapid City area - for a week of hiking.

This entry has my activities for the week up to my race. I'll have a separate entry for the race in a few days, and then recap the South Dakota hiking when I get back.

Monday

• Before breakfast:
  • Unilateral strength workout
    • 4 x 6 each leg - straight-leg reverse lunges with 20-lb vest + 16 lb
    • 4 x 6 each leg - one-leg hamstring curl with 23-lb band
    • 4 x 6 each leg - heel taps from low step with 20-lb vest + 8 lb
    • 4 x 6 each leg - one-leg hip thrusts with 32.5 lb
    • 4 x 6 each leg - hip airplanes with 20 lb
  • Foam rolling and stretching
• After dinner: walk on treadmill
  • time: 43:49
  • distance: 2.15 mi
  • ave pace: 20:23
  • incline: 0%
  • comments: Getting some steps in before tennis
• Evening: 90-min tennis doubles clinic

Tuesday

• Before breakfast:
  • Upper body strength
    • Superset
      • 3 x 5 - triceps push-ups with 20-lb vest
      • 3 x 5 - dumbbell reverse-grip rows with 26.25 lb per arm
      • 3 x 5 - dumbbell pull-overs with 35 lb
    • Superset
      • 3 x 1 - unassisted chin-ups
      • 3 x 5 - front raises with 12 lb per arm
      • 3 x 5 - dumbbell reverse flyes with 15 lb per arm
      • 3 x 5 - deep swimmer's press with 15 lb per arm
  • Foam rolling and stretching
• After work:
  • Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
    • T+D 148, 4.5% effect, T 80 F
    • time: 40:01
    • distance: 2.87 mi
    • repeat splits: 8:53, 9:41, 10:13, 8:41, 8:43, 9:37, 9:58, 8:44, 8:57, 9:38, 8:40, 9:09, 9:49, 9:37, 8:15, 8:47, 9:01, 8:45, 8:55, 9:25, 9:23
    • elevation gain: 201 ft (corrected)
    • route: neighborhood loop 1

Wednesday

• Before breakfast:
  • Core workout
    • 90-sec plank with 20-lb vest
    • 20 starfish
    • 20 dead bugs
    • 20 bird dogs
    • 20 each side flutter kicks
    • 20 bicycle crunches with hold
    • 5 10-sec hollow-body holds
    • 2 30-sec side planks
    • 20 double leg lift/lowers
  • Foam rolling and stretching
• After work:
  • 40 min easy
    • T+D 138, 3% effect, T 74 F
    • time: 40:01
    • distance: 3.36 mi
    • average pace: 11:55 (GAP ave pace: 11:54)
    • splits: 12:12, 12:04, 11:34, 11:44
    • ave HR: 133 BPM - within my target range
    • elevation gain: 93 ft (corrected)
    • route: Sligo Creek Trail
    • comments: This route was paved, so it was not a trail run.

Thursday

• Before breakfast: foam rolling and stretching
• After work: walk on treadmill
  • time: 1:26:06
  • distance: 5.0 mi
  • ave pace: 17:13
  • incline: 0%
• Today was our 26th wedding anniversary! Did we do anything special? Nope. We got each other cards - and we both picked the same card from our local CVS (not much selection). LOL!

Friday

• Before breakfast: foam rolling and stretching
• Before lunch: walk on treadmill
  • time: 45:16
  • distance: 2.2 mi
  • ave pace: 20:35
  • incline: 0%

Health

5k races don't really need a taper, but I've definitely taken it easy this week because I figure a little extra rest never hurts. I don't generally get taper madness, but I have had more silly aches and pains this week, LOL

The one thing that I think is real is that I made that area on my left glute unhappy - I think it was the single-leg hip thrusts on Monday. It's been pretty sore, especially on stairs. After a couple of days, it's better a bit. Fortunately I don't really feel it when I run (flat) - I think it's a different part of my glute than I use for that. I have dry needling scheduled for it, but not until the first week of September. If I tweaked it, that's not going to help, anyway, so probably good to give it some time to recover on its own.

 

[avondale]

@jmasgat @The Expert Thank you!

 

[avondale]

Sunset Scurry 5k Race

This race was on Friday, Aug. 8 at 7:00pm in relatively nearby Americana Park in Annandale, VA. https://bishopsevents.com/event/2025-sunset-scurry-5k-10k/

It should have taken < 30 min to get there from my house, but because this was a Friday evening rush hour on the DC beltway, I was sure to monitor the traffic. Of course: accident, etc., so it took a little over an hour. But I was paying attention and left extra early, so I got there shortly after 5pm. Yes, I'm one of those people that doesn't like to be late, plus they were warning about very limited parking, so I wanted to be sure to get a spot. Check.

The course was on a paved cycling/walking path that goes along Accotink Creek. I had never been there before, but since I was way early, I had time to check it out and get a good warm-up. I got there early enough that the race organizers hadn't even set up to check people in yet. I did a 25-min walk up and back the part of the path we'd be running on. Then I checked in and put all the stuff in my car.

Then I went out for a warm-up. None of my Garmin connections seem to realize that the shorter (and faster) your race, the longer and harder (relatively speaking) you should warm up. I definitely wanted to get my legs and joints really warm, and I wanted to give my body a few hard bits so that when I was at race speed it didn't feel so super hard. I did 2 miles with an average pace of 12:04, but that was with four fast strides (~8:00) on the way back.

The other good thing about a good warm-up on the course is to get a bit of a feel for the course. The start was slightly downhill for a short bit, then uphill, because we go under the highway. Then it feels like a slight uphill for the first mile out - but then it nicely felt like a slight downhill on the way back.

By the time I got done with my warm-up, it was about 30 min before the race. The 10k was starting 15 minutes before us. I got in line for my third trip to the port-a-potty (all nerves!) while they got started. I did some leg swings, etc., to try to keep everything warm.

The temperature was about 81 F and the T+D 139, which wasn't too bad - a bit cooler than normal for this time of year, and definitely so much better than the T+D 167 I was running in just 10 days before! Fortunately the path was entirely shaded by the time we got started. The course was out for 2.5k, turn around the cone, and back. There were two aid stations that we passed twice, but it's not like I would be stopping in a 5k.

The finishing places for the race were entirely chip timed, so the RD just had us roughly line up by paces and waved through for the 8:00 min/mi to start, the 9:00, etc. So I started just shortly after 7pm. There were about 100 runners, so it was all very low-key.

I was planning to try to keep a 10:20 pace or faster. I got started a bit faster than that, maybe 9:30 for a short time - like two minutes. I was getting passed by all these people who apparently thought they'd be running slower than 10:00 because they started after me and then somehow they are passing me! LOL That doesn't last long...

Anyway, after a few minutes, I got settled in at a 10:10-10:15 pace. Did that for 5 min or so, and it seemed ok around 10:10. Passed a few folks who realized a 5k is longer than they thought when they started and were running out of gas already. There was a couple running together, with the man ahead of the woman - I think he was pacing her. But she kind of fell back and I liked his pace, so I ended up getting behind him (not so close as to try to keep her out or something). We did mile 1 at 10:08.

We got past the mile I ran in my warm-up and into new territory for me. Unfortunately there was another underpass under a highway, which meant a short, steep downhill and uphill. After that, it felt slightly downhill until the turn-around point. I was still following the guy, and his wife was a little ways behind me.

At the turn-around, he realized his wife wasn't behind him (ha ha!) and slowed down to wait for her - I thanked him for pacing me, which he laughed about. I was definitely breathing hard, but not dying. I was on my own for awhile, but then I guess the wife said not to wait for her, so he came by and said I could follow again! By then, we hit mile 2 at 10:09 - my first two miles were so consistent.

But this is where it was getting hard. Even though I kept telling myself this last mile was downhill, I was definitely losing steam. I couldn't keep up with pacer guy. I wanted to hang on to staying faster than 10:20, although I knew I had banked a little time in the first two miles. Mile 3 came in at 10:19.

I tried to put on the gas for the last bit. Also, just before mile 3, the wife of pacer guy passed me! I wanted to catch up to her, but my legs didn't have it left. I did get some speed, though with the last 0.11 mi coming it at a pace of 9:29. I congratulated her for a good finish and said thanks for the pacing again.

My Garmin read exactly 3.11 mi as I crossed the finish line. My watch said a time of 31:41, and my official time was 31:40! Since I was hoping to beat 32:30, that was mission accomplished! Garmin says the elevation gain was 41 ft (corrected), which is only half of what the RD advertised for the course. My average HR was 166 BPM, rising to about 175 BPM toward the end - haven't done that for awhile!

Since there were so few runners, I thought I might actually place well in my age group. After all, we just discussed on The Running Thread the article with the 5k stats by age (https://run.outsideonline.com/road/...g7oU4NQ&_hsmi=372230275&utm_source=newsletter) Well, that was a hilarious NOPE!

I was 52 out of 96 runners. For women, I was 24 out of 53, which I'm happy with. But for 50 - 59 yo women, I was 7th out of 8! The fastest in my age group was a 57 yo women at 27:30! (I ran faster than that 6 years ago, argh.) According to that race stats article, all 7 of us were in the top 25% for our age group - talk about small numbers skewing the statistics in this race! ("Small numbers statistics" is a short-hand way of saying that if you have a small sample size, it's not representative of the actual distribution of the whole sample. So here, by chance, only faster runners happened to participate. That's why you need big sample sizes to find the true distribution.)

If I had been in the 40 - 49 age group, I still would have placed 7th, but out of 20 women. Apparently all the fast 50s women came out for this race. Ha! Also, looking at the results, there was a 69 yo woman who finished in 26:02!

Anyway, that's all fine. It's not like I was going to Boston if I did well here. It would have just been fun to place as well in my age group as I was hoping, based on the statistics. Another time!

The 10k runners did two laps of our 5k course, so we got to see them. The first place 10k runner passed us on his first lap (returning to the start) just a few minutes after we got started! He finished in 38:38. I had seen him warming up (neon orange tank top) and knew he was going to win the 10k - he made it look easy and was cheering everyone else as he came through.

I will give a bit of a shout-out to the race organizers: Bishop's Events. They run a number of low-key (meaning not many runners) events in the NoVa area. Some of their proceeds go to local charities. I don't run them much because NoVa is a bit of a hassle for me to get to (see my traffic issues at the top), but this is my second race with them.

What I like is that they make a big effort to recognize and involve all runners. They have a point system where you accumulate points just by running in their races and then eventually get prizes/recognition. Obviously that encourages people to come back to them but it also means that you don't have to win races to get things.

Also, for each race they have a "back of the pack" speed. If your pace is slower than that speed, then you get points for their "back of the pack" standings specifically, and there is a different set of prizes/recognition for that.

They also recognize number of races. They had specific runners that they awarded for doing 50 races with them, as well as 200 (!) and 400 (!!!). When you get to 200, you apparently get your own permanent bib number and a special color on your bib. LOL - who wouldn't want that? Anyway, I like that they are making an effort to make everyone feel a little special. Good business, but also just nice.

I did take some photos of the course during the warm-up and one after the race, so I'll put them here.

 

[GollyGadget]

Great job! 5Ks are so tough but you did fairly well pacing and beat your goal

Enjoy your vacation. We roadtripped to that area a few years ago. The Badlands and Custer State Park were the highlights.

 

[WillRunForPizza]

Congrats on beating your goal! Sounds like a nice race. I've done a couple of races with Bishop's Events, and I agree - they're pretty well-run.

 

[The Expert]

I love your race recaps -- so many good details. Congrats on beating the goal!

Also, for each race they have a "back of the pack" speed. If your pace is slower than that speed, then you get points for their "back of the pack" standings specifically, and there is a different set of prizes/recognition for that.

I love this idea!