Notes
1000m splits: 3:44 4:05 4:08 (hw) 4:05 (hw) 3:55
500m splits: 3:37 3:51 4:01 4:08
4:13 4:04 4:02 4:07
4:08 3:43
Started 3rd row, crossed the line a second or two after gun. Started as usual at a natural pace with high turn over. It felt a little bit rude but only slightly. It didn't feel in the slightest like I had redlined during such a relatively fast start and would pay any price.
After first km settled into my pace with mechanics how I wanted them and feeling just slightly oxygen challenged. For the first 2km I felt like the dropped guy with the next person a fair distance ahead and not sure if anyone was close behind, but that was fine. Around this time I caught up to the same Lions guy I caught in the last 5K (he said he ran it as a tempo). He had started really fast this time with the leaders. I noted his turnover was definitely too low for his 5 foot height and he also seemed to be sucking wind quite a bit.
The 180 pylon turn probably looked less impressive than it should for someone wearing an Ultimate XC shirt. Watch was showing average pace (GPS) and elapsed time. I saw 3:59 and reminded myself not too lose focus too much. Due to cold or whatever, I wasn't going to dig quite as deep as normal. Some good passing by other people happened which helped to pull me along. Guy passed and said something. Headwinds were noticeable but not huge (picked up later I think.) I drafted for a bit then wind shield horked a big wad of something to his left. I felt he was slowing so pulled along side and shortly after an older Lions woman came by and I tried to get pulled along. These other two seemed to be breathing much more than me. Started to pick it up in the last 500 and when I saw the clock under 20, really pushed it enough to feel extra bad.
HR suggests I didn't push as much in the last 5K with the HR under 166 until 16 minutes and peaking at 173 (max is probably 180) compared to being over 166 after 2 minutes and peaking at 176.
Stride rate was similar but more even than St. Patricks at 198 for the fast start but then quite constant at 186 for the remaining until the last 500m.
It's clear that the tightness and weakness issue on the left is holding me back a bit at the 5K distance. I've been giving some effort to improving that but not enough. It's also puzzling that 5K's on the Canal parkways which have been going on for years are not certified courses.
Feedback: uRun2 -- Apr-19-10 8:29:45 am
Why wasn't I there? Let's just say priorities have changed for the moment....
I'm planning on running the Barrhaven Run on June12th and then the Canada Day Run in Kanata. You're correct the Kanata course isn't exactly flat, and it can be hot.
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KDG -- Apr-18-10 3:32:13 pm
I ran that 5K in 2007 and I remember noticing hills and heat. Not sure if it's still the same course. Looks like it was re-certified in 2009: www.mts.net/~llacroix/09id.htm
The course today was an out and back on a single road, Colonel By. It should be easy to certify that and it should be done. Looking again at the GPS track, I tend to believe it was quite close, unlike St. Patrick's which appears to be an identical route but which I tend to believe had slightly different end points.
I wonder why you weren't at this race today? Practicing 5K's is a good idea in my opinion!
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uRun2 -- Apr-18-10 3:14:42 pm
Nice race Ken, that's a good time!
The Canada Day races in Kanata are certified if you're looking for a small race with a certified course.
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