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">
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">
