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| 5K Race Report (Read 271 times) |
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posted: 6/19/2008 at 4:47 PM |
Ran a 5K Race last night (Wed 6/18-). This is the first time I've run on this particular course. I had set a goal 22:15/7:11 pace and ran a 22:10/7:10 pace. The first mile was some rolling hills and not bad at all, the 2nd mile started the same way and then about a qtr mile in had the only real hill on the course. The third mile was mostly flat with two little downhills which I pushed pretty hard.
The weather was rather cool with some light rain thrown in. Certainly better than last week when we had 90+ temps with high humidity
I had a great 1st mile 7:11 but mile two sucked with a 7:38. Mile 3.1 was fantastic with a 7:20 being a 6:41 pace. This is the fastest I've ever run in training or in a race. I did have a 6:55 mile 5 in a 5 miler on memorial day and that was my first recorded under 7:00 minute pace.
So I'm fairly pleased with my overall time and thrilled with my last effort. The middle mile, not so pleased with! However, I had been training for and just completed my First HM a few weeks ago and my focus has not been on speed work and fast starts.
So this race brought me close to my goal for the year of breaking 7:00 pace for a 5K. I hit 7:02 in two 5Ks last year on easier courses and later in the season (Aug & Oct).
Will be doing more speedwork now that the HM is out of my way and will change my strategy from going out slow in practice runs and finishing strong to going out stronger and holding it together.
I have another 5K coming up on the Fourth of July weekend, a course that is pretty flat and I know that I should be able to easily take another 5 seconds or more off the pace if I have a good day and if I have a great day could be around 7:00 pace |
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posted: 6/19/2008 at 6:15 PM |
| Nice job! You are almost there. |
"80% of success is showing up." ~ Woody Allen
"Go that way... really fast. If something gets in your way... turn." ~ Charles DeMar
God doesn't give you what you want. He gives you what you need, the rest is up to you. |
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ultramarathon/triathlete |
posted: 6/20/2008 at 4:06 PM |
| keep up the good work. throw in some hill repeats and they might help your overall speed. |
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posted: 6/20/2008 at 4:12 PM |
| Great job and great pace, LPH! Where was the 5k? |
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posted: 6/20/2008 at 6:19 PM |
It was at the MDC Resorvoir off Rte 4 in Farmington.
Good luck at Bristol this weekend, hope the weather holds off long enough to get the race in. |
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posted: 6/20/2008 at 6:21 PM |
I was doing hill repeats prior to Memorial day, but my schedule has been crazy since then and I haven't had time to make it to the places I run with Hills.
Quote from kosherdave on 6/20/2008 at 4:06 PM:keep up the good work. throw in some hill repeats and they might help your overall speed.
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posted: 6/24/2008 at 9:52 AM |
| Quote from lph53 on 6/20/2008 at 6:19 PM: It was at the MDC Resorvoir off Rte 4 in Farmington.
Good luck at Bristol this weekend, hope the weather holds off long enough to get the race in.
Congrats on the fast time! Those hills are killer!
I can't believe I missed that one AGAIN! I couldn't seem to find it on any of the race finders. Would have liked to have been there. I've heard it's a great run!
DW and I used to walk that course 3-4x per week. We once walked it in 37 minutes. |
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Outee |
posted: 6/26/2008 at 2:04 PM |
| Congrats!! |
"The will to win means nothing without the will to prepare."
Goals:
Sub 40 10k (achieved 21.06.2008, 38:59)
Sub 39 10k again (achieved 11.08.2008, 38:46)
Sub 38 10k
stay injury free! |
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posted: 6/26/2008 at 2:18 PM |
Great run, Larry!
Don't be disappointed about the 2nd. mile, you said that was the mile with the hill.
Next time out it will be 21 x.
Simon. |
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