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Discussion Starter · #1 ·
October 13, 2007<br><br><b>Short version</b>: 22:23 (a PR by 59 seconds), 3rd in AG (31-50! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">)<br><br><b>Less short version:</b><br><br>
This was the Utah County Domestic Violence Coalition 5K. Proceeds from the race go to a local shelter which helps victims of domestic violence.<br><br>
The course is a loop with an out-and-back section. Half of the course follows a section of the paved Provo River trail, and the rest is on residential city streets. The total elevation change is about 75 feet.<br><br>
This was the first 5K I have really trained for, and based on my workouts I set a goal of 21:00-21:30. My brother-in-law joined me for this race and wanted to run 21:00. The temperature was about 50 F, with light rain and no wind. Nice.<br><br>
I estimate there were about 100 runners. I lined up near the front, just behind the obvious speed demons but in front of the strollers and walkers. This made for a nice smooth start.<br><br>
Mile 1 - 6:58 @ 165 bpm<br><br>
I went out at the slow end of my goal pace, but the first mile felt harder than it should have. Uh oh. By 1.5 miles I could tell I was in trouble. I tried to focus and keep pushing. You can guess how it went from there:<br><br>
Mile 2 - 7:15 @ 176 bpm<br>
Mile 3 - 7:23 @ 181 bpm<br>
The rest - 0:47 @ 183 bpm<br><br>
Total - 22:23, a PR by 59 seconds. I am happy with that.<br><br>
My BIL finished in 21:42. He took 2nd in AG 31-50 and I took 3rd, my first ever AG award. I received a gift certificate to a local sporting goods store worth more than the race entry. I am happy with that, too. (The age groups were 0-30, 31-50, and 51-99 <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">).<br><br>
The weather was good, the course was good, and (I thought) my goal was realistic. So why did I miss my goal? Some of my thoughts:<br><br>
1. Picking off runners through the last mile was a great help in my last race, but I was alone for the entire second half of this race. That was tough.<br><br>
2. My fitness is probably not where I thought it was. I had some good workouts, and struggled with some others.<br><br>
3. 5Ks are fast, and fast running does not come easy to me. My HM PR (1:35) predicts a 20:45 5K, and today's 5K predicts a 1:43 HM. Just call me Mr Slow-twitch. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
I have another 5K next month. Hoping to go sub-22!<br><br>
Laundry report: black & gray sleeveless UA compression top, black Brooks compression shorts, red & white & gray Saucony Grid Tangents.<br><br>
Gadget report:<br><br><img alt="" src="http://i24.tinypic.com/nzr86e.jpg" style="border:0px solid;"><br><br>
Thanks for reading. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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millbot.....nice whopping PR. Based upon your workouts, I thought you would be even quicker, but still a terrific effort. Based upon how the first mile felt, I would question your pre-race routine. How did you warmup......how far.....how fast?
 

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Great Job Millbot. PR and hardware on a tough AG spread is fantastique.<br>
I think you'll scrape more off that time next race with a decent day. No Problem<br>
4500' elev. - you live on up there don't you.<br>
Good run,<br>
jjj
 

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Nah, you're not ready to be labelled "Mr. Slow Twitch." "Twitchy," maybe, but you ain't Slow.<br><br>
Minute-minus-one PR is marvy. You have much faster times coming soon, millbot, I just know it.<br><br>
Congratulations on 3rd (what is <i>with</i> that AG range?) and the loot that went with it.<br><br>
Yes, more on the warmup and cool down, if you please.
 

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I've been looking forward to your report today Mill. Johnny and I even talked about you briefly on our run today. Very very nice time. Congratulations on your AG placing - that is sweet!!! You did real well Millbot!
 

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Discussion Starter · #7 ·
My warmup was 3 easy miles. No strides or fast stuff of any kind.<br><br>
My cooldown was one easy mile. I would have gone for a longer cooldown, but I knew I'd be running later with Puddinhead.<br><br>
Please help a 5K novice. What's the right way to warmup for a 5K?
 

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Hey congrats millbot on your nearly 1 minute PR and AG award. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/occasion14.gif" style="border:0px solid;" title="occasion5">Weird AG's though. Is the BIL in question your wife's brother, if so the little bots have some speedy genes. 183 heartbeat, I don't think mine goes that high.<br><br>
I posed the 5K warm up question myself over at CR after running my first 5K almost a year ago and was told to warm up for a 5K by running the course first, starting slow, and then gradually speeding up, but not to 5k pace, and throw in a few strides during the warmup, trying to get back to the start line just before the gun.<br><br>
Then, start fast and try to go faster. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
 

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nice work!!<br><br>
i would rather run a 1/2 marathon over a 5k.. 5ks are SO intense and painful but i force myself to race them every once in a while <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><br><br>
congrats on your PR.. keep us updated on your next 5k!
 

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Congratulations, Millbot! That's an awesome improvement in your PR for this distance. The reasons for not meeting your expectations could be many, but it also could be that it just wasn't your day. Your training is solid - I'm confident that your times will continue to drop. Nice job on the AG award today.<br><br>
Oh, and substituting a "laundry report" for a fashion report gave me a chuckle. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> I think we should adopt that as the new standard over here.
 

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Congrats Millbot! A big PR & placing a big AG.. awesome job <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Millbot - I found your report. Congrats on your pr. Warmup should be between sufficient to be loose. For me it's 2 miles or so. But you have get some speedy strides at the end or near end of warmup. You should have been breathing hard for a bit during your warmup before breathing hard in the race. Never ask your body to do something it's not prepared to do. 5K's are basically a sprint for endurance runners. You have to run 5k's fast to run 5k's fast. Your times will drop soon.<br><br>
ksrunr<br>
p.s. new rule; you can't count this in vraa
 

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Millbot - Nice job. 1 minute off your PR is awesome. Your 1/2 marathon PR is a very good time, so if you do some 5K's, I'm sure you'll lower your time! I think you'll have a strong 5k next month! Great job!
 

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Nice job on the PR millbot, and congrats on your first AG placement. They gave you a good award.<br><br>
I think ks is right about the warmup. I know a lot of people who recommend running the whole 5K route as warmup. Most of the really good Master 5Kers I know (and I know many who run in the 16:00s!) would never do that. But they will get their HR up to near a 5K level 5 to 10 minutes before the race.<br><br>
My usual 5K warmup is to do an easy 1 mile run about 30 - 40 minutes before the race, go pee, and then begin my 2nd warmup about 15 minutes before the race. This usually consists of running back along the race route from the finish line for about 1/2 mile, gradually increasing my pace, and then turning around and running hard back to the finish. I actually visualize finishing the race, passing people, and how happy I'll be when the race is done. I'll be breathing pretty hard when I finish this. Then you just hope they'll start the race on time!
 

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Congrats, Millbot! Way to run it hard. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
What is the next 5K you are doing here?
 

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Discussion Starter · #16 ·
Hey all, thanks for the feedback. I appreciate the tips.<br><br>
Solitude, these are my next two races:<br><br><a href="http://www.saltlakerunningco.com/event479.htm" target="_blank">Sandy City 5K</a>, Nov 10<br><a href="http://www.saltlakerunningco.com/event1079.htm" target="_blank">Thanksgiving Day 4-Miler</a>, Nov 22
 

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Nice PR Mill, and wtg on the hardware in such a wide AG field.
 

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PR!!!!!!!!!!!!!!! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy">
 

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I guess, which is 'bout all my 5k experience allows, that one warmup won't fit all.<br>
But I like Labduck's, sounds well thought out.
 
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