A sub-20 minute 5k

My alarm went off prettyyyy early on Saturday morning (i.e. 6am). Oh running. I sipped on some coffee (black) and ate a banana while I caught up on emails.

I also topped a hearty piece of whole wheat bread from Not Just Rugelach with peanut butter, maple syrup, and cinnamon. Tasty combo! And then it was time to trek to Brooklyn for the CPTC Founder’s 5k in Prospect Park.

I arrived with plenty of time to check-in and warm-up (~2 miles), but I got distracted at the start and didn’t leave enough time for pre-race strides. Boo. I really like to do a few strides (80-100m pick-ups) before short races – I feel like they get my heart, lungs, and legs ready to run FAST.

Activity Reps Distance Duration Pace
Warm Up 1 x 1.90 mi 00:16:30 8:41 min/mi
Race 1 x 3.11 mi 00:19:55 6:24 min/mi
Cool Down 1 x 3.50 mi 00:31:30 9:00 min/mi

We were treated to unseasonably beautiful weather – it was sunny, dry, and about 75 degrees at the start. Perfect! My first mile was downhill and fast (6:04), but my second mile was uphill and wayy slow (~6:47). The last mile hurt, but I managed to finish up in about ~6:20 pace. My finish time was 19:55 (62nd place out of 213 runners) – haven’t seen sub-20 since my college track days! Hooray!

I was pretty pleased with my race, but of course there’s always room for improvement. Things I can work on include: 1) getting more than 5 hours of sleep the night before the race and 2) performing a better pre-race routine (strides, etc). I’m running a 5-mile race next weekend, so I might eschew workouts this week. Gotta rest up the leggies!

Post-race I chilled for a little bit in Prospect Park and refueled with an apple and a bottle of coconut water (I actually sort of like the stuff!).

Arond noon, I headed back to Manhattan to meet some friends for brunch. We met at Curly’s Vegetarian Lunch – a restaurant that’s been on my “must go” list for a while.

I was craving salty, so I ordered the basic veggie burger. My homemade bean-soy-vegetable patty was served atop a ciabatta bun with lettuce and tomato and CURLY FRIES. Yum.

I walked around Union Square for quite awhile and was in need of something cold – Starbucks mocha frappuccino to the rescue! Yes, they’re overpriced. But I love ’em πŸ™‚

Once I got back to my apartment, I crashed pretty hard and took a 3 (!!) hour nap. It was awesome. Once I woke up, I mixed together a pretty simple dinner – Fage greek yogurt, peanut butter, diced nectarine, and Peanut Butter puffins. So many puffins. I had 2 giant bowls whilst watching Annie Hall.

A Skinny Cow ice cream pop was had at some point…

And then I hit the sheets before 10:30pm. Typical Saturday night for a 20-something New Yorker. Try not to be too jealous of my glam (hah!) lifestyle. Why the early bedtime?? I had a long run date bright and early this morning! Stay tuned for the details…there may have been a celebrity stalking sighting.

I think it’s time for a Monday mini-goal! I am going to do a least one 15 minute core strengthening session this week.

Question 1: What’s your mini goal for the week?

Question 2: Coconut water – love or hate?

  • Bahhh coconut water! I’ve tried the plain in the past, and at the race I tried the pomegranate, which was not strong enough to mask the weird taste of coconut water. It tastes like the milk remnants after I eat Wheaties.
    Anyways, I’m sure you’ll get much more than 5 hours of sleep this Friday for Club Champs, since there’s no 1 hour, 1:15+ commute there! Iiiiiit’s Taper Time!
    P.S. Love the Frida mug!

  • Hey!
    2 Questions:
    1- Can you post your 15 mincore work-out, I have been a super core slacker lately and need to get back on the ab wagon.
    2- How do you get your Strands widget on your training page πŸ˜›
    Thank you!

  • Great race!!!
    I love coconut water– I have not tried it plain yet ( the stores always run out). But I do like the Guava and passion fruit infused flavors….
    My mini goal this week is to run more miles….I just got back from a nice 3 mile easy run! Have a great week.

  • Awesome race!!

  • I heart me some coconut water – I’ve been buying it by the carton!

    Hmm, mini goal: buy new running shoes!

    Nice racing, man! What awesome weather for it – congrats on the sub-20 πŸ™‚

  • Congrats on the sub-20! It sounds like if you make your tweaks you are going to be a true speed demon πŸ™‚

    My mini goal is to increase my resistance at Spinning each time the instructor calls for us to do so. After all the injury junk and getting back into activity with the biking, I can’t believe what a wuss I am with the resistance!

  • Congrats on the speedy 5k- that’s awesome!!

  • Nicole

    Love coconut water!

  • Congrats on such a great 5K time!

    My mini goal that is not so mini for marathon training is strength training 2x a week. Nothing major, just a little lifting. I haven’t had coconut water in a while, but if memory serves me correctly I liked it alright, if served very cold and I’m sweaty.

  • I can only dream of a sub-20 minute 5K! Right now, I would love to break 24 minutes. One day!

    I’ve never tried coconut water, but I do love goals. My mini-goal for this week is to get out of my running rut by actually running. Started this morning with 4 miles, so that’s good!

  • Congrats on the 5K – what an awesome time!

    Mini goal. Hmm. To run some sprints on at least one of my runs this week – I never run fast anymore!

    Never tried the coconut water but I’m intrigued!

  • Kristan

    Congrats again on your sub-20! I tried the pom coconut water at the race and nearly spit it out. I hated it!

    I also think I am stealing your mini-goal of core workouts, but might wait until after club champs to start. But I say this after every training cycle and it never happens!

  • Congrats on the sub-20 – I’ve never quite pulled it off!

    Mini-goal: to continue my ITB recovery routine (3 sets of 10:00 running followed by stretching) without any trouble.

    Coconut water doesn’t sound like something I’d like to drink, although I might cook with it sometime.

  • I’ll say it again, but YEEHAW speedy! Way to go. I actually bought a coconut water after the run on Sunday. It was…fine. I also bought Popchips. Both purchases were gone too quickly. You should post your core workout so we can all get rock hard Runner’s Kitchen abs.

  • Wow, with a time that speedy, you should have won FIRST place! And those curly fries are totallly calling my name. Yumm. My mini-goal for the week is to focus on eating for nourishment, and to think about what I REALLY want (vs what I THINK I want), and what is just good for my body. I pulled my hamstring the other week, and it’s still not totally healed, so I want to at least feel good about what I’m putting in my body since I’ve really had to cut back on the exercising.

  • Congrats on the sub 20 min Megan πŸ™‚
    My mini goal this week is to attend (and enjoy!) 4 or more yoga classes..
    and I am a nayyyy on the coconut water debate.. I’d much prefer plain tap stuff!

  • omg, serious congrats on that race time miss speedy! i’m awed as usual.

    my mini goal is to get through my whole 2 days of work this week before leaving for vacationnnnn! although, maybe my goal should be to pack tonight so i don’t have to take the train at midnight on tuesday from procrastinating.

  • Hey, I’m a new follower.

    I *love* coconut water. I’m actually thinking of ordering bulk online because it’s the best hydration for me for distance runs. I’ve attempted to use gatorade, but it makes my stomach hurt and I like that coconut water is au naturale.

    Hm. My mini-goal is to improve my 5k time. I’ve been doing so much distance running, that my 5k time has slackened off. I have a race coming up in September, so now I have a goal to work towards. I did fairly well this morning, but I think Wednesday I’ll shoot for a better PR.

    Love the blog!

  • great job on the race!

  • Claire

    Wow, congratulations on your amazing time! I’ve never tried coconut water…

  • i think you made a typo. should be several skinny cow ice cream pops, no? hehe…

  • Wow – congratulations on the amazing race, girl!
    A sub-20 min 5k is not for everyone!
    πŸ˜€
    Delicious eats, as always. Hahaha.
    Wish you a wonderful week!
    Brazilian XOXOΒ΄s,
    Gabriela

  • You are FASSSSSSTTTTT!!! Congrats on a great race!

    Mini-goal for this week is to do 2 strength training sessions this week – boy am I sore from the first one!

  • Whoa! Great time! You seriously gotta run smaller town races. You’d win a lot here in KC! haha

  • I am sticking to my plan to use those Zicos up by adding rum to them. I don’t think I’m such a huge fan of them on their own. πŸ™‚

    Awesome race on Sat – congrats on your road PR!! πŸ™‚

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  • @Amelia – As soon as I actually do my core routine, I will post it πŸ™‚

    And to get the Strands training log widget, go here: http://www.strands.com/downloads/badges

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  • Just found cool joke – A clean desk is a sign of a cluttered desk drawer.