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Discussion Starter #1
I ran a 5k race today in Vancouver. This was the second race in two weeks, and I have one more race on April 21st before I settle on a goal pace for the Vancouver half. It was also my second race of the Timex Road Race series (<a href="http://vfac.ca/club-events/springclassic-5k/" target="_blank">http://vfac.ca/club-events/springclassic-5k/</a>) of race across BC, including the Sun Run in several weeks.<br><br>
This race was a 5k in Stanley Park. I got into town last night and woke up this morning feeling a bit tired from the travel to get here. I hadn't really settled on race strategy, but decided to start thinking about it as I ran the 6k over to the race site from my hotel. As soon as I left the hotel I was passed by a woman runner who seemed to know where she was going, so I locked in behind her and followed along. We ran the seawall around Coal Harbour, and I picked up the kilometer markings for the race and followed them to the start line while the woman continued to put distance on me in spite of finishing the final 2k of the course at 5:30 per k. I got there about 8:20 for a 9:00 start. I registered and began to run back along the course to the 4k mark, where I stopped to stretch and talk to some of the course marshalls. About 15 min before race time I ran back to the start, still not having settled on a strategy. Just before the horn went I finally decided just to run the course and not feel any pain from pushing too hard. I figured that meant around a 27 min time, which would have been a minute slower than the second 5k of my 10k from two weeks ago.<br><br>
The course begins on the seawall, which is about 15 feet wide, separated into two lanes for runner and bikers. With about 250 people running, the start was very slow. I was at the back and it took 13 seconds to cross the start line. It continued to be slow over the first half kilometer, so I just hung back and waited for the crowd to open up. At that point we left the seawall and headed inland through the wonderful forest of old redwoods and blossoming cherry trees. Couldn't spend much time on the scenery, as the path was narrow and crowds were still settling out as people passed and were passed. We went up a low hill, passing the 1k mark, but I missed it. We went down the other side and I seemed to find a good pace as I took off and began passing runner after runner. I passed the 1 mile mark in 8:32 (minus start time) and was feeling pretty good! The course was all flat from here to the end, so the only obstacle was the wind, which was blowing into our face until the 2k mark, and then was at our backs for the next couple. I hit the 2k mark in 10:23, with HR around 173 but feeling really comfortable. I decided to hold that pace as long as possible, running the third k in 4:55 and the fourth in 4:53. That in itself was impressive, as I have never managed to make it that far into a 5k race with even splits, so it gave me some confidence that I could finish well. The final k was into the wind, and I was still passing people, but holding my pace in order to finish strong. With about 300 meters to go I looked back and saw someone about 30 meters behind me so I decided to open up as much as I could and try to hold him off. The final k was 4:55, for a total time of 25:20, and a race time of 25:07. That is just 7 seconds slower than my best 5k ever, which was back in 2000 when I was only 50 yrs old. I think the major reason why I have not slowed down is the added years of running and about 15 lbs less weight. I wonder how well I could run if I could knock off another 15 lbs, as it is there to be lost.<br><br>
Overall I have to be very pleased with this race. It felt easy pretty much for the entire race, so I know I can make up a few seconds if I run the first part a little better. Same thing a my 10k from two weeks ago. I have another race on April 21, either a 5k or 10k. I am leaning towards the 10k, as the goal HM race is not til May 6.<br><br>
After the race I trotted back to my hotel, so a total of about 19 k for the day. Tomorrow I plan to run the HM course, or at least the section through Stanley Park.
 

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You answered yourself... of course this is something to be delighted in.<br><br>
And with a race in which you were "just trying to run the course". I predict great things for the half...<br><br>
Just one month to go!
 

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Discussion Starter #3
Looking forward to it! My daughter too! She is doing some fine running right now too. She's also going out for track and field, which includes races from 100 m to 3,000 m. I told her that her training so far was ideally suited to 1500 to 3000, but that she should also consider 800.<br><br>
Back to the race for a minute...the winner's time was 15:20, which is no biggie, but second place went to a guy in the 50 to 54 category with a 15:30 something. Must have been quite a runner in his prime.
 

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Should you be happy tigger? Nah.<br><br>
Should you be thrilled tigger? Yup.<br><br>
You ran a great race, and you were very close to a PR without trying for it. Nice job man!
 

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Discussion Starter #5
It is interesting.....<br><br>
A few weeks ago I asked some runners I respect on another site how I should go about selecting a pace for the HM that would allow me to run aggressively but not blow up. They all said I should run some races, so that's what I've done. Nothing like a race or two to get a good sense of your conditioning.
 

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You are doing so well, of course you should be delighted! You are going to be setting new PRs. Congratulations. <img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"><br><br>
Can you lose just one more pound before that half marathon? <img alt="bom.gif" src="http://files.kickrunners.com/smilies/bom.gif">
 

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you should be very pleased indeed! great race with unbelievably even splits! I can't wait to read your HM race report
 

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Discussion Starter #10
Yes, even splits are better than anything else. They suggest pace is pretty much at your best point on that day. I think the key is to relax and not go out too fast....just let your body find a comfortable spot to run.
 
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