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Discussion Starter · #1 ·
Okay, my last 5K was 3 weeks ago down on the Wilmington riverfront, which I will say is an excellent place to run if you want a flat course. Not always that pretty when you're out running around the parking lots, although the section along the river itself is fairly nice.<br><br>
The last one I worked on pacing myself to finish strongly and that combined with humid conditions saw me for the first time ever not improve upon my 5K PR. I had been considering again running today's 5K as a microcosm of how I want the half-marathon in Philly to go, start off easy and pick up pace as the race progresses. Still, with almost perfect weather except for some strong wind, by the time I was as the start line I had made up my mind to give this 5K an all-out effort with hopefully nearly even splits.<br><br>
My legs were feeling decent during my warm up jog of about 2 miles. Not tired although not super springy or light, maybe an effect of having run 4.8 miles early yesterday afternoon. I was okay with that, I had wanted to get those miles in, and I figure it's a good sign anyhow that I could run almost 5 miles the day before and my legs feel fairly fresh. My conditioning has improved a lot over the last 6 months.<br><br>
I had my watch on, but was also doing this without the heart rate strap. I've been experimenting on running a bit more by feel alone. My latest training had been given me some good feedback there in another way, as I've been running in a park that has a path with .1 mile incremental markers.<br><br>
The start went smoothly, a bit jumbled with the large turnout but not too much difficulty with dodging slow people starting off too far up front. I went a bit easy in the first 5 minutes just to keep me from blowing out too hard in the first mile. The wind wasn't too bad in the first section, although coming into the face much of the first mile.<br><br>
I was pleased as punch when I hit the first mile marker sign and the split was 8:52. I wasn't feeling too stressed unlike prior times where I've hit around 9:00 minute miles. At some point during that first mile I had heard a couple of guys conversing behind me with one saying the old guy in the hat up ahead usually ran his 5Ks about 28 minutes. Perfect! If I could just stay on that guy's tail, I had a perfect pacer, assuming everything was going well. It sure looked it after that first mile split.<br><br>
The second mile runs along the river itself. I was going to lose the guy who I thought was my pacer though. Old guy in hat seemed to be slowing up to me, and I was working on maintaining pace. I elected to pass by him and run it on my own. Eventually the last bit of river running showed itself and I looked at my watch with the right turn coming and knowing the 2 mile marker would be around that corner. 17:48, an 8:56 second mile and I'm really really happy. I'm feeling some stress, but not feeling tanked. Just going to have to keep it moving.<br><br>
Keep it moving right on out into a turn into a headwind again. This was going to be the tough part for the next half mile or so. The wind was much harder in this more exposed section. I tried to remember that my feet felt light and I just wanted them to dance along the surface softly. At one point, a woman passed me quite easily, she must have been hanging back for a while. I mention this because she had an attractive butt so I tried to use that to help pull me along. Sadly she kept increasing the distance.<br><br>
Finally a couple more turns and wind behind me. Running past Frawley Stadium. I see the 3 mile marker. Can I hit it before 27 minutes? Nope, lost a bit too much pace and ran a 9:14 third mile, and cumulative split of 27:01. But I'm cranking up again. I'm determined to pass a guy and a gal who has also passed me a bit ago. I get by both of them and I hear the guy try to pick it up. I just keep cranking harder.<br><br>
Interestingly, I now see another old guy in a hat that perhaps I can catch. I go for it, hard. So hard. He hit the line just in front of me although my momentum carries me by him and then the guy in the stall instructing me to move behind old guy in hat.<br><br>
I finally punch my watch about 3 seconds after hitting the line. The watch shows 27:51, so it was probably more like 27:48 with a 47 second sprint in the last tenth of a mile.<br><br>
Sweet. A PR by amount 1:23 from my last PR on the 15th of September. I think maybe I got a bit lazy during that third mile until the woman passed me.<br><br>
I had thought I should be able to get a 28<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/mad.gif" style="border:0px solid;" title="Mad">x 5K along with some optimism that if I ran well I could tuck in under 28 minutes. Done.<br><br>
Best thing about it maybe was how my legs felt at the end. The last few 5Ks my legs felt very pounded on by the ends of them. Today, my legs still feel very strong.<br><br>
That's the quickie detailed version and impression. When I get a chance to think more and sit down at the computer, I will add more thoughts to this.<br><br>
Summary of miles:<br><br>
1st mile -- 8:52<br>
2nd mile -- 8:56, 17:48<br>
3rd mile -- 9:14, 27:01<br>
.1 tail -- :47, 27:48
 

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<b>Scratch,</b> great job! Congrats on the PR. Sounds like you ran a very consistent race. I should take lessons from you on the pacing part <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">. Your gonna rock Philly!
 

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If I remember right, your last outing wasn't so great. Nice bounce back with this race, <b>Scratch</b> - I think you can take this PR-effort as some nice mojo for Philly.
 

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Way to go, <b>Matt</b>!!! Great run!
 

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Wow! You did great! A much deserved PR! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Very nice scratch, very nice! Congrats on the PR.<br><br>
And good call running Sunday and not Saturday. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Excellent job Scratch! Your progress lately is amazing. Keep it up! You are gonna kick some butt in Philly.
 

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Discussion Starter · #14 ·
Might have to end up calling it an official time of 27:49 as I feel fairly sure that I hit the finish line with a the guy in hat at nearly the same time and he was showing at 27:49 on the official web results. I should be 27:02 on my 3rd mile split according to my watch too. Okay. Just a bit of clerical cleanup but a second or two disagreement isn't much to get worked up over at this level of running.<br><br>
My blood sugar spiked up a bit bad during the race, although that's a good sign that I gave a strong effort and wasn't leaving too much out on the course. I had injected 3 units of bolus insulin at 8:35 AM, 40 minutes prior to start to help and my blood sugar at that time was 165 mg/dl, a bit higher than I would have liked but not horrible. The race start was a bit delayed, I think, and my next blood sugar check was at 9:52 and I had spiked up to 221 mg/dl. My blood got a bit thick out there with sugar which may have contributed some to my slow down in the 3rd mile, but then I did run that last tenth in about 47 to 48 seconds so I don't know if I can use that as a useful explanation.<br><br>
The course is USTAF certified, so I'm not too worried about it being short or long.<br><br>
Interestingly, the old guy that finished just in front of me on these results finished 8 seconds behind me in a 5K on July 21st. So he's been putting in some training too probably.<br><br>
Another good sign at how my legs are improving was after the race yesterday, I went home, ate some lunch, then went off to go help my brother by walking a bit with him on his effort to walk 50 miles yesterday. I walked about 5.5 to 6 miles at a brisk pace with him.<br><br>
I've come a long way since 8 months ago when I was just beginning to walk around again a little bit.
 

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I was thinking yesterday during my run that you definitely picked the better race day! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Great job, and congrats on another new PR!
 

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Nicely done - keep up the good work and you'll be able to get each mile under 9:00 and soon people behind you will be saying "That dude up there is Captain Consistent - he nails it right under 9:00 each and every mile!"
 

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Discussion Starter · #18 ·
That's been my biggest irk in thinking back on it, that I should have had enough in me to get the 3rd mile with a split under 9:00.<br><br>
Oh well, it's definitely the closest I've come yet to getting nearly even splits in a 5K, so it's a good sign that my experiences are slowly teaching me.
 

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Great effort, Scratch!
 
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