Keep LA Running - 5K - Race Report

So technically this was a training day for me, but I decided to spice things up a little and enter a 5K road race that was located close to where I live in Playa Del Rey.

It was a perfect morning. Slightly damp in the air and overcast. The start for the race was about 2 miles away so I decided it would be a great warm-up for me to run there.

I was due to start at 8am so I tried to time it so that I  wouldn't be hanging around too long but this backfired on me a little as the race organizers delayed the start at first by 15 minutes but eventually by 30 minutes.

I must have warmed up 4 or 5 times that morning. In contrast, I normally do not warm up enough at all and really suffer in the races so this actually wasn't that bad. It was also somewhat closer to the situation in triathlons so it was great practice.

The delay also allowed me to meet one of my running heros growing up. The great Zola Budd (Pieterse), who was at the event as a special guest and would be participating in the 10K.

Zola is a middle distance runner and has some very impressive times under her belt. Check these out:

1500m - 3:59.96
1 Mile - 4:17.57
3000m - 8:28.83
5000m - 14:48.07

She also won Gold at the 1985 and 1986 IAAF World Cross Country Championships.

For more info on Zola, please check out Wikipedia.

I had a really good opportunity to chat with Zola before the race and we talked about our new love for Newton running shoes and also my travels around her homeland, South Africa. I also managed to get her to sign my race bib and a fellow LA Tri Club member, (Thanks Beth), kindly took a picture of me with Zola.
As you can tell, I was already having a great day.

So, finally it was time to head up to the start of the race. The expo was in the beach car park where the finish line was but the race would start up on the main road that passed along in front of the airport.

While warming up, I bumped into my good friend Simon Gowen, who has coached me on my running and really helped me realize my potential. He was scheduled to run in the 10K but due to the delays, switched to the 5K at the last minute. At first this was great but all of a sudden I realized that I knew someone racing against me which put the pressure on. Simon's friend Brent was also there next to me on the start line so this was turning into a real race for me. In previous training runs, both Simon and Brent have been faster than me, but this was last season so I had no idea where we would stack up.

I felt like I did a great warm-up. I ran to within 1 minute of the start. The clock counted down and the gun went off for the start.

I felt good right away. One guy was clear at the front but I was keeping at the back of the front pack. Even though I felt good, I has a feeling I wasn't going to be able to sustain the pace so I slowed slightly. My Garmin watch later told me I had started off at a 5:30 pace but slowed to 6:00.

Just before the first turn around point at 0.75 miles, first Simon and then Brent came past me. It was a steady pace but it was still hard for me to latch on to their heals. As they started to gap me I felt that I had to stay in contact with them. This was just like my last triathlon. I knew I had been able to hold on before so I made an effort to catch up to their heels.

I was able to pull in the gap, but at the same time, Brent was catching Simon so I looked up the road and decided to but in a push to catch the next runner ahead. This was about 10 yards further but I was able to close the gap fast.

At this point, I was afraid that Simon and Brent would have seen this move and as I slowed to a steady pace, would jump on my heels again. I spotted the next couple of runners and decided to repeat the move. One at a time, getting on the heels of the next person, recovering slightly and repeating the process.

These burst of speed were around 5:30 pace with some as low as 4:45. Each one felt good, but as the lead pack disappeared, it left fewer and fewer runners to track down that were in my range.

As the 2 mile marker came into view, I slotted in behind the last runner in range. My breathing was a lot heavier now so remaining at this pace felt good.

At the entrance to the parking lot, a volunteer cheered me on and told me to up my cadence. They were right of course. The first thing I do when I get tired is drop my cadence which creates a snowball affect which makes me more tired.

We had dropped down on to the beach parking service road. This was the last stretch and I felt like I wanted to finish strong. I was still right behind this one last runner with the lead pack way ahead, probably already finished.

I decided that I was going to stay with him until the 3 mile marker and then make my push for the line. I glanced at my watch and I realized the pace was dropping to a 6:20 pace and my average was reading 6:02. I decided to go earlier and picked up the pace with about 0.2 miles to go. I wanted to make sure I was not followed so I made sure the pace was fast for me. It was under 5:00 pace with a maximum pace of 4:18 reading on my watch. It felt good and I have realized that as long as I know where the finish line is, I could probably keep that pace going for longer if I needed to. Something to remember for next weekends race.

I finished in a time of 00:18:56 with an official average pace of 6:05 but my watch measured the course to be slightly long at 3:17 miles this worked out to be a 5:59 average. This finally beat my all time best and broke the 6:00 mile mark I had targeted for the season.

I have also never been competitive before in a road race. Although the really fast guys were nearly 4 minutes faster than me, I still finished 4th in my age group and 21st overall. This was my best 5K by far.

In comparison, the last 5K road race I did, about a year earlier, had me finish in a time of 21:13 and placed 13th in my age group and 102nd overall.

Things are looking up for me in the world of running. It was fun.

Incidentally, Zola said this was her fastest 10K time in 10 years. She finished second overall in a very fast 36:41. Good work!

The full results can be found here:   5K  10K

Next up, Strawberry Fields Sprint Triathlon.

A Bit of Last Minute Coaching

I met a guy called Simon Gowen pretty late into my training. My first contact with him was purely as a radio listener. His show, "The Simon Gowen Show", is a weekly occurrence on LA Talk Radio. It was brought to my attention on one of the LA Tri forum posts. At first, I thought it was a one off featuring the topic of triathlon but I later found that this was the central topic for the show. What a great way to talk about the sport. It's something that I can listen to at work without taking me away from the tasks I need to achieve. As the weeks went on, I found that I was picking up many tips and the focus drew more and more to the Malibu Triathlon. Special guests like Ian Murray (who did my bike fit), Chris Foster (A local Pro), and Brooke Davison (A female pro who was flying in for the Malibu Triathlon), all gave pointers that would ultimately improve my race.

One day, an email came through saying that Simon was to do a talk at Triathlon Lab at their new store in Santa Monica. Unfortunately, I would not be able to make it over that way but I sent some members of the Sony Pictures Triathlon Team over there to check it out. The feedback was great and to top it off, one of our members, Felicity, managed to have a chat with Simon and asked if he would come and talk to us as a team. After some minor arm twisting, Simon agreed to do a lunchtime talk about the mental preparation for the race.

He was a big success and I feel like I gained a lot from what he had to say. The big breakthrough however was the fact that Simon would be training up at Zuma beach in Malibu at the same time as us and asked us to join him. I was intending to do some in and out practices before my main swim but Simon took this a step further and made a full In and Out clinic for us. This may sound basic but getting in and out of the ocean is a fine art. Doing this at race pace is even harder. That weekend, Simon taught us to race.

As a major bonus, Simon also agreed to allow me to tag along with him for the ride on the bike course. He said we were going to do it at 80%. This, I am assuming was his 80% as I quickly ended up pushing it very hard. This wasn't helped by the fact that he put me out in the lead and shouted encouragement and instructions of how and where to attack the course. It also helped to learn good places on the course to drink. This is something I have not done well before so this was encouraging.

The bike was feeling great after my proper fit from Ian Murray. My worries about it not being racy were removed straight away when we managed to finish the ride in 46 minutes. This was 3 minutes better than my previous best and we needed to stop for a stop light and the closed barrier at the turn around point. All very encouraging.

We didn't do the run after the ride as normal and instead, Simon got me to jump straight back into the ocean. This was our ice bath. Getting the muscles into that cold water was lovely and I could feel my whole body relaxing and cooling down. I need to remember that one. I haven't felt so loose in years.

I felt like Simon had helped me out so much that day and I believe I was so much more prepared to race.

To add to this, I had had steady communication with Ian Murray. He has been giving me lots of tips on little things I can do to improve my racing. He is also a great swimmer so as well as the bike fit, I intend to get Ian to look at my swim stroke. Anything to get me faster in the water would be a real bonus and I hear that Ian is one of the best in the business, especially with triathlon specific swimming. Unfortunately, I don't think I will be able to get my stroke looked at before Malibu but it is on the cards for a future time.

I'm also considering getting Simon to coach me on a casual basis. I have a tight weekly schedule so my time is limited but hopefully he may be able to help me with my running speed.