Note: this is the same report I posted at kickrunners.
October 13, 2007
Short version: 22:23 (a PR by 59 seconds), 3rd in AG (31-50!
)
Less short version:
This was the Utah County Domestic Violence Coalition 5K. Proceeds from the race go to a local shelter which helps victims of domestic violence.
The course is a loop with an out-and-back section. Half of the course follows a section of the paved Provo River trail, and the rest is on residential city streets. The total elevation change is about 75 feet.
This was the first 5K I have really trained for, and based on my workouts I set a goal of 21:00-21:30. My brother-in-law joined me for this race and wanted to run 21:00. The temperature was about 50 F, with light rain and no wind. Nice.
I estimate there were about 100 runners. I lined up near the front, just behind the obvious speed demons but in front of the strollers and walkers. This made for a nice smooth start.
Mile 1 - 6:58 @ 165 bpm
I went out at the slow end of my goal pace, but the first mile felt harder than it should have. Uh oh. By 1.5 miles I could tell I was in trouble. I tried to focus and keep pushing. You can guess how it went from there:
Mile 2 - 7:15 @ 176 bpm
Mile 3 - 7:23 @ 181 bpm
The rest - 0:47 @ 183 bpm
Total - 22:23, a PR by 59 seconds. I am happy with that.
My BIL finished in 21:42. He took 2nd in AG 31-50 and I took 3rd, my first ever AG award. I received a gift certificate to a local sporting goods store worth more than the race entry. I am happy with that, too. (The age groups were 0-30, 31-50, and 51-99).
The weather was good, the course was good, and (I thought) my goal was realistic. So why did I miss my goal? Some of my thoughts:
1. Picking off runners through the last mile was a great help in my last race, but I was alone for the entire second half of this race. That was tough.
2. My fitness is probably not where I thought it was. I had some good workouts, and struggled with some others.
3. 5Ks are fast, and fast running does not come easy to me. My HM PR (1:35) predicts a 20:45 5K, and today's 5K predicts a 1:43 HM. Just call me Mr Slow-twitch.
I have another 5K next month. Hoping to go sub-22!
Laundry report: black & gray sleeveless UA compression top, black Brooks compression shorts, red & white & gray Saucony Grid Tangents.
Gadget report:
Thanks for reading.
http://This message has been edited by millbot (edited Oct-13-2007).
October 13, 2007
Short version: 22:23 (a PR by 59 seconds), 3rd in AG (31-50!
)Less short version:
This was the Utah County Domestic Violence Coalition 5K. Proceeds from the race go to a local shelter which helps victims of domestic violence.
The course is a loop with an out-and-back section. Half of the course follows a section of the paved Provo River trail, and the rest is on residential city streets. The total elevation change is about 75 feet.
This was the first 5K I have really trained for, and based on my workouts I set a goal of 21:00-21:30. My brother-in-law joined me for this race and wanted to run 21:00. The temperature was about 50 F, with light rain and no wind. Nice.
I estimate there were about 100 runners. I lined up near the front, just behind the obvious speed demons but in front of the strollers and walkers. This made for a nice smooth start.
Mile 1 - 6:58 @ 165 bpm
I went out at the slow end of my goal pace, but the first mile felt harder than it should have. Uh oh. By 1.5 miles I could tell I was in trouble. I tried to focus and keep pushing. You can guess how it went from there:
Mile 2 - 7:15 @ 176 bpm
Mile 3 - 7:23 @ 181 bpm
The rest - 0:47 @ 183 bpm
Total - 22:23, a PR by 59 seconds. I am happy with that.
My BIL finished in 21:42. He took 2nd in AG 31-50 and I took 3rd, my first ever AG award. I received a gift certificate to a local sporting goods store worth more than the race entry. I am happy with that, too. (The age groups were 0-30, 31-50, and 51-99
).The weather was good, the course was good, and (I thought) my goal was realistic. So why did I miss my goal? Some of my thoughts:
1. Picking off runners through the last mile was a great help in my last race, but I was alone for the entire second half of this race. That was tough.
2. My fitness is probably not where I thought it was. I had some good workouts, and struggled with some others.
3. 5Ks are fast, and fast running does not come easy to me. My HM PR (1:35) predicts a 20:45 5K, and today's 5K predicts a 1:43 HM. Just call me Mr Slow-twitch.
I have another 5K next month. Hoping to go sub-22!
Laundry report: black & gray sleeveless UA compression top, black Brooks compression shorts, red & white & gray Saucony Grid Tangents.
Gadget report:
Thanks for reading.
http://This message has been edited by millbot (edited Oct-13-2007).
