Today was a great day for a 5K. It was cool and partly sunny. It was a little humid, but it didn't bother me. I ran the WEF 5K in 19:48 and it was good for 7th place overall, first in my age group. Although it was 53 seconds slower than my time last year, I am pretty happy with the results. I have been getting in the miles over the last few weeks, but not the speed work and intervals I really need to maintain a fast pace over 5K.
My splits were as follows:
Mile 1- 6:00 (yikes, way too fast trying to make up for a bottle neck start!)
Mile 2- 6:33
Final .1- 40 seconds
The start was insane with way too many kids running way too fast. I watched as 5-10 kids ended up falling flat on the road as I sped by with no ability to stop and help any of them. After the first 300 meters or so, I simply ran too fast as I was caught up mentally in the crazy beginning. As I got to the first clock at mile 1, I knew I started way too fast. 6:00/mile was not what I had in mind. I had intended to be more in the 6:20-6:30/mile pace for the first mile or two with the hopes of busting a really fast 3rd mile.
Regardless, I finished up maintaining my pace in the third mile. I had the benefit of knowing the course because I have run the race 6-8 times. Consequently, I knew where I was and I mentally played the game of telling myself it would soon be over. I finished 7th, with a couple guys only a handful of seconds in front of me. Once again, I am happy to say, only one guy passed me during the race. I passed him at about the 2 mile mark and he passed me at about the 2.5 mile mark and finished about 10 seconds in front. I didn't have any kick today with the crazy start I had in mile 1.
This was my first race since the Running with the Devil race in the summer. It felt good to be back on a course. I look forward to racing again and after losing a little weight, I should be ready to lower my times as I build my fitness
Saturday, October 18, 2014
Wednesday, October 15, 2014
Check out this article by Pete Magill. He is a beast of a master's runner and a really knowledgeable guy in the coaching world. He writes a lot of great stuff for the over 40 crowd.