RunningAHEAD - Topic: New 5K PR by over 2 mins

New 5K PR by over 2 mins - SonRise 5K in Plano, TX (Read 414 times)

derek view log	posted: 4/7/2007 at 3:37 PM
	Last Sunday I ran a 5K in 27:52. I was so close to placing in my age group, and while I think ran the best race I could on that day, I wanted to do better. I entered another 5K for today, just 6 days later, and I bettered my PR by over 2 mins. I ran 25:31!! Next step is to break 25 mins. I still didn't place in my age group though....I was 4th. I'm very tempted to run another one next Saturday to see if I can break 25 mins. That would be a great boost just before I start my marathon training. This 5K that I did today was chip timed, but it was the smallest race I've run. It was fun though and I'm really excited about my new PR. Obviously I didn't get 2 mins faster in 6 days. I think I'm getting better at the phsycological aspect and willing to push on even though everything hurts. In last week's 5K, I stopped to walk at least 4-5 times. Today, I only walked twice. I was able to hold an 8-min pace for the first 2 miles. The 3rd mile was tougher.
	Derek Road To Boston Pace Group Standings Groups: 2000 Mile Club

Mike23 view log	posted: 4/7/2007 at 3:49 PM
	Nice Job! Great improvement.

mikeymike

view log

posted: 4/7/2007 at 3:52 PM
modified: 4/7/2007 at 3:55 PM

That is awesome work, derek. I think you're right that 2 minutes didn't all come from improved fitness in that amount of time--you are learning how to race and getting closer to hitting your potential right now. But you are actually getting some good workouts by racing these 5K's--so some of it is coming from that too. The trick is knowing when you've gotten all you can out of a block of training and when it's time to go back to base.

I don't think it's a bad idea to run one more 5K to see if you can crack 25 before you back to marathon base building. If you could hit 8:15's for the first 2 miles you might be surprised what happens in that last mile.

Great stuff!

trishierunner view log esq.	posted: 4/7/2007 at 3:59 PM
	Two minutes off of a 5K is awesome! Great job!
	2009: BQ?

va	posted: 4/7/2007 at 6:16 PM
	Congrats Derek, nice time!!!

SurfNRun view log Shake it!	posted: 4/7/2007 at 9:22 PM
	excellent race Derek...i'm sure sub 25 min is within reach. Go for it.
	"If I had only two days to live, I would invade a neighboring country, and force my own ideology on them, whether they wanted it or not. "

teclipse3

view log

posted: 4/7/2007 at 10:14 PM

Quote from derek on 4/7/2007 at 3:37 PM:

Obviously I didn't get 2 mins faster in 6 days. I think I'm getting better at the phsycological aspect and willing to push on even though everything hurts. In last week's 5K, I stopped to walk at least 4-5 times. Today, I only walked twice. I was able to hold an 8-min pace for the first 2 miles. The 3rd mile was tougher.

Pretty soon you will figure out what your recovery pace is so you don't have to walk at all. It took me a while to learn that I don't have to walk to recover or catch my breath if I push too hard. I know now that I can run at an 8:15 - 8:30 pace and I will get my breath back and not have to walk at all. I tell this to people at work when they go running and end up walking that a light jog will keep them moving but have the same recovery effect as walking.

Jim

Mississippi view log	posted: 4/7/2007 at 10:21 PM modified: 4/7/2007 at 10:21 PM
	Quote from mikeymike on 4/7/2007 at 3:52 PM: I think you're right that 2 minutes didn't all come from improved fitness in that amount of time--you are learning how to race and getting closer to hitting your potential right now. I agree. Good race! I bet that the next one will be under 25 for sure!
	"You're gonna wish these days hadn't gone by so fast. These are some good times so take a good look around. You may not know it now but you're gonna miss this" ~ Trace Adkins RunningAhead.com Texas Independence Relay Team

Crabby view log AK girls on the Beach	posted: 4/7/2007 at 10:23 PM
	Once you break 25...then it really gets motivating to knock the seconds off. Great job!
	Run like you are on fire! 5K goal 24:00 or less (PR 24:34) 10K goal 50:00 or less (PR 52:45) HM goal 1:55:00 or less (PR 2:03:02) Marathon Goal...Less than my PR (PR 4:33:23)

modal view log Bloody Nipple	posted: 4/8/2007 at 11:48 AM
	Congrats! I am about a decade younger than you, I broke my first 25 (not by much) for a 5k 3 weeks ago. A week later, under worse conditions (muddy as heck), I pulled a 4 miler at an 8 minute/mile pace and medaled first for my division. What are you using to set your base pace? A virtual racer on you GPS watch? Have you thought about doing the Half Marathon (Runaway Train) over on the Dallas side of the Metroplex next week? http://www.thrustonracing.com/
	March 7 & 8, 2009 - Join the RunningAHEAD.com Texas Independence Relay Team [VIDEO] online cashback tool 2009 Goals 1. Get out the Door 2. Run ~100 miles a month or at least a 1000 miles for the year 3. Run a Marathon < 4:30 4. Run a Half < 1:54 (Benbrook, Texas Half Marathon)

derek view log	posted: 4/8/2007 at 3:00 PM
	Quote from modal on 4/8/2007 at 11:48 AM: What are you using to set your base pace? A virtual racer on you GPS watch? I'm not sure what you're asking. Are you referring to the pace I decide to run the 5K at? Or how do I monitor my pace? To monitor my pace, I just use the pace readout on my Forerunner. I would just glance it at every min or so to make sure it is at the pace I want to be at. I guess I could use the virtual racer, but I have enough to worry about during the race. Picking the pace I want to run at is tough. I don't have a lot of racing experience. I took some advice from mikeymike recently. He mentioned that a lot of people that start running later in life don't know how to race. He suggested that you just try and go all out and not care if you die. I am definitely one of those that didn't know how to race. For my first 2 races, I went our very conservatively as I didn't want to not be able to finish the race. I ran both at just a smidgen faster than my everyday "easy" training runs. For the last 2 5Ks I decided that I would love to break 25 mins and to do that, I need to run an 8min pace so I my goal was to go out at that pace and hold it for a long as I could. I was able to hold it for just 1 mile in the 5K last weekend and I was able to hold it for 2 miles yesterday. I know this isn't the most efficient way to run the race and most people recommend even splits, but by running this way, I can set a goal of holding that pace for longer and longer. Eventually I'll be able to hold it for the entire 3.1 miles. Quote from modal on 4/8/2007 at 11:48 AM: Have you thought about doing the Half Marathon (Runaway Train) over on the Dallas side of the Metroplex next week? I saw that race while looking for another 5K next weekend, but I don't want to run a race as long as a half-marathon within training specifically for it. I could do it as a long run, but I'm the kind of person that if I enter a race, I will want to run it as best or as fast as I can. My goal race for the year is really the Chicago Marathon in Oct and I start training specifically for that towards the end of April.
	Derek Road To Boston Pace Group Standings Groups: 2000 Mile Club

jlynnbob view log ...for Bernie	posted: 4/8/2007 at 4:37 PM
	Hey Derek! WAY TO GO!!!!!!!!!! Awesome job and yes, you do get smarter about racing and that absolutely cuts time off your run! You'll be sub-25 before you know it! Congrats, Lynn B
	"I was now a baby-burping, farting, too cold, too hot, not hungry-stripped to my core, a simple, frail consciousness." - R Claridge during '08 Leadville 100

modal view log Bloody Nipple	posted: 4/8/2007 at 7:17 PM modified: 4/8/2007 at 7:19 PM
	I was just curious how you set your pace. I have been tracking my pace using my watch with mile markers. I also find it useful to find someone else who runs at a similar pace to mine. Over on the Westside of Fort Worth, there is going to be a "Hit the Bricks" 5K race (run is along Camp Bowie). http://www.hitthebricks.com/ "He suggested that you just try and go all out and not care if you die." If I went all out, I would get sick (or at least my brain says that!). Again, way to go on the 5K.
	March 7 & 8, 2009 - Join the RunningAHEAD.com Texas Independence Relay Team [VIDEO] online cashback tool 2009 Goals 1. Get out the Door 2. Run ~100 miles a month or at least a 1000 miles for the year 3. Run a Marathon < 4:30 4. Run a Half < 1:54 (Benbrook, Texas Half Marathon)

Monkey Sam	posted: 4/8/2007 at 8:16 PM
	Congrats derek! That's just phenomenal! And of course you got faster in 6 days. You walked less, faster pace, hence you got faster, give yourself credit. I can't wait to see how long it takes to crack 25, I bet you'll get it awfully quickly as you are super motivated!

tuf_aint_enough view log	posted: 4/9/2007 at 1:10 PM
	Nice work, Derek.