Kicked off the weekend with the Lions Journey for Sight 5k at Fort Story. Decided to try out the Newton Racers for the first time in a race and they didn’t disappoint – ended up running my sixth fastest 5k ever with a finish time of 17:27.
The first mile was a 5:30 and felt really good, but partly due to the blustery conditions I lost a little momentum and slowed to a 5:40 second mile. With the benefit of a slight tailwind to the finish line I managed a 5:37 third mile and kicked it in to the line for a pretty solid race.
As for the Newtons, they performed admirably and did everything I expected them to do. Their action/reaction technology kept me on my toes for the majority of the race and for the couple of occasions I remember tiring and slipping into a heel strike action, they immediately corrected my poor form and put me back in the forefoot striking position.
I think it will take a little more practice before I’m able to race anything longer than a 5k, but for now I’m really happy and can’t wait to receive the more cushioned training shoes tomorrow. Excellent.
Today being Sunday, was long run day – a planned 20 miler at around 7:30 per mile pace and with high hopes of running negative splits (i.e. running the second half quicker than the first).
The first 10 miles were fairly uneventful, but I did make a mental note of the healthy tailwind and realized with slight dread it would turn into a brisk headwind on the way back. I reached Rudee Inlet (the 10 mile mark) in just under 1 hour 14 minutes, treated myself to a bottle of water at the local store to wash down an Espresso Hammer Gel and set off for home.
Mile 11 was a 7:01 and the fastest of the run so far. Mile 12 was quicker at 6:45 and with the help of the gel and the water I slipped into a really good groove. All the other miles were in the 6:40s with the exception of Mile 19 (a surprising 6:21) for a second half split of 1 hour 7 minutes – negative splits achieved!
Back at the house I ran a cold bath, dumped all the ice from the freezer into it and sat there for 15 minutes – seems to have done the trick on my aching legs nicely!
Next weekend is the Dismal Swamp Half Marathon which I’ll be using as a time trial to hopefully predict my marathon time for Frederick. I may even treat myself to a two day mini taper on Thursday/Friday. Should be fun…
Don’t know what’s more impressive, baking off a 20 miler at 7min pace, or this; “I ran a cold bath, dumped all the ice from the freezer”
Nice run Steve.
Thanks Joe. Have to be honest, the only thing that kept me going in the last 4 or 5 miles was the thought of the ice bath. Legs are feeling great today – the bath really helps a quick recovery…
I’m going to have to try an ice bath after my next race. It seems like a lot of people swear by them.
I’m not too keen in the winter, but when the weather gets warmer they’re great. Try to stay in until all the ice has melted…