After debating all week in my head last week about whether to do a 5k or 10k, I decided on Thursday to do the 5k. I knew it was going to be hot and humid on Saturday. The 5k course is full of shade trees, and I really didn't want to do a 10k in 78 degrees and a dew point of 72. Even though I knew I was shape to run around 21:15 - 22:00, I was extremely nervous on race morning that I would repeat the 23:47 from July. I kept telling myself that this was an easier course though, and I ran fastest race of the year on it in January, a 21:35.

I established myself in a group of 4 people during the first mile. I knew one of the runners, Fiona. She runs about a 21:30 - 22:00 5k. The last time we did this race I spent most of it right behind her. During this race I spent most of it right in front of her. The first mile felt very good. My breathing was very easy and the pace felt good. I was surprised when my watch beeped, and I ran a 6:47.

The second mile got a little more laborious. I figured it would. I haven't ran a true tempo run this summer. I have taken 30 seconds breaks between each mile because of the heat. My group started falling off the pace some too. When I looked at my watch and saw we were running at about 7:25, I decided to pick up the pace. I was afraid that I was pacing myself to a 22+ minute 5k. My little group picked up the pace a little too. My second mile ended out in 7:16.

I knew I needed to go sub-7 in the third mile to reach my goal of getting around 21:30. To complicate things, there is a Garmin dead spot on the course because of the trees. The Garmin misses the turn and shows that I am starting mile 3 at around a 8:00 pace. I started getting ahead of my little pack and focusing on the runners in front of me. Two of them started walking during mile 3 and I passed them. I guess they were not used to the heat.  I started feeling better about reaching my goal when my watch started showing my pace at around 7:10 by mile 2.9 per Garmin. I passed a third guy at about 2.9 miles. Per Garmin my third mile was 7:05. It was really around 6:55.

I stared my kick at about 2.95 miles. I felt strong going into it and hit a 5:00 pace for the final .15 of my run. I was shocked when the guy I passed went by me like I was standing still. He must have been at a 4:00 pace for his final kick. I didn't even try to catch up. My time was 21:31.

Overall, I am very happy with this race. My fastest time of this year and fastest August race ever. I haven't even been in 5k training yet either. I ended out 10th overall out of 216 and 2nd in age group. It seemed like a lot of the runners faded during mile 3 because of the heat, but I managed to pick it up a little.

Good race Dan.  Irregular splits but that could be due to pace watching.  Seems like you were following the group in mile 2 instead of focusing on effort (keep in mind I was not there so don't take that as a criticism).  Heat can really zap you in a maximum effort like a 5k quickly, so overall you did really well.  Thanks for the RR.

Thanks.

I needed those folks for motivation in the heat.  Also, I haven't ran very many miles at around a 7 pace lately so I didn't have a good feel for the pace. I will get better at pacing as the race season goes on.

Good stuff, Dan. Man, with some 5k particular training, I would say that you will be sub 20:30 sometime very soon. A 5k is torture enough but is sounds like you had a great kick at the end and a nice overall finish.  Well done. Oh, that is one of the better race pictures I've seen.

Thanks Jack. I should be able to get back in the low-20 range this winter. Last winter was messed up with the blood clot and blood thinning medicine.

Nice effort in those conditions!

Also, the fashion police approve of your short, shorts.  You hear that men, go high or die. 

Congrats on a great race and a strong finish!

Nice effort in those conditions!

 

Also, the fashion police approve of your short, shorts.  You hear that men, go high or die. 

Obviously, the shorts took about 2 seconds off my time per mile.

Tempo runs are the bread and butter workout for a 5K and I find them nearly impossible to do in the heat.  I can get in 20 minute tempos but that's about it.  Sounds like a decent result given your training this summer.

Speedy as ever, Dan!  Congrats on your race! Way to beat the heat!