Sat's 5K report
Hi guys, I did another 5K sat. Set the clock to get up early hit the snooze a couple of times then turned off the alarm and went to sleep. Fortunately I didn't sleep to long and it is was only ten minutes away.
Some thing that has taken me a while to figure out is to take plenty of time to warm up. I like to do a brisk walk for 10 minutes and then a slow jog for ten minutes, working to up to race pace and throw in 3 or 4 short sprints just before the start. Before I would just jog for a little while and then take off.
Now for the race. I decided to pick up the pace from the start on this one instead of trying to run each mile faster and then not having any thing left at the end. First mile was at about a 7:30 pace. Second one had a small hill but I think it was around 8:00, third mile had another small hill but kept up my pace. Long story short I ran it in 24:36, which comes out to 7:55 pace. Went under 25 minutes and also under 8:00 minute pace. I actually passed people on the hills. Some how I got in the middle of the local high school grils track team. They were just setting a pace and sticking with it I think. The last 400 meters or so they really kicked it in gear. I tried to stay with them but there was no way. Youth is wasted on the young. There were about six or eight marines in the race and I did out run them, all but one that is. He won his age group, younger guy in really good shape.
Can't wait till one next month, it will be a flat course. Who knows maybe a 23 something. Then in Nov. a half marathon.
pan head
Some thing that has taken me a while to figure out is to take plenty of time to warm up. I like to do a brisk walk for 10 minutes and then a slow jog for ten minutes, working to up to race pace and throw in 3 or 4 short sprints just before the start. Before I would just jog for a little while and then take off.
Now for the race. I decided to pick up the pace from the start on this one instead of trying to run each mile faster and then not having any thing left at the end. First mile was at about a 7:30 pace. Second one had a small hill but I think it was around 8:00, third mile had another small hill but kept up my pace. Long story short I ran it in 24:36, which comes out to 7:55 pace. Went under 25 minutes and also under 8:00 minute pace. I actually passed people on the hills. Some how I got in the middle of the local high school grils track team. They were just setting a pace and sticking with it I think. The last 400 meters or so they really kicked it in gear. I tried to stay with them but there was no way. Youth is wasted on the young. There were about six or eight marines in the race and I did out run them, all but one that is. He won his age group, younger guy in really good shape.
Can't wait till one next month, it will be a flat course. Who knows maybe a 23 something. Then in Nov. a half marathon.
pan head
Nice job Pan Head!
I can't run that fast either. I have a hard time with 5k's. I think my fastest ever is a 27 something - and that was before the pulled hammy and a bunch of time off. I'm dong one next week. We'll see what I can do. I'm awfully used to the longer distances at the slower speeds, so we'll see...
By the way, I didn't answer you about the iron because Cassie had it right on the money. I don't even remember what the inks were because I was looking at this over a year ago when my iron was so low and I couldn't figure out why.
Linn
I can't run that fast either. I have a hard time with 5k's. I think my fastest ever is a 27 something - and that was before the pulled hammy and a bunch of time off. I'm dong one next week. We'll see what I can do. I'm awfully used to the longer distances at the slower speeds, so we'll see...
By the way, I didn't answer you about the iron because Cassie had it right on the money. I don't even remember what the inks were because I was looking at this over a year ago when my iron was so low and I couldn't figure out why.
Linn
Thanks Linn,
I have really been thinking about how to be faster in the 5k's. I noticed that I am going out at the same pace and trying to go faster as the race goes on. Yesterday I decided to go full stride from the start and then try to keep that pace. I think I found that I am not really pushing myself as much as I thought I was. Still learning what I can do.
When I do my long run I shoot for 9:30, some times it's hard to hold back. I think I have a better stride when I run faster. I don't know if that makes sense or not. I have been trying to watch other runners, mainly the ones on the track teams that run in the races to pick up on their form. Foot strike, follow through and so on. I even watch how they stretch. I figure they have had the coaching that I haven't. I have always been able to learn by watching. That is how my dad taught me how to work on cars and how I learned to cook from my mom.
I followed Cassie's link, I had never heard of this. My iron is one point from low normal. It is some thing I probably need to be aware of. I am going to mention it to my Nut and surgeon next time I see them.
pan head
I have really been thinking about how to be faster in the 5k's. I noticed that I am going out at the same pace and trying to go faster as the race goes on. Yesterday I decided to go full stride from the start and then try to keep that pace. I think I found that I am not really pushing myself as much as I thought I was. Still learning what I can do.
When I do my long run I shoot for 9:30, some times it's hard to hold back. I think I have a better stride when I run faster. I don't know if that makes sense or not. I have been trying to watch other runners, mainly the ones on the track teams that run in the races to pick up on their form. Foot strike, follow through and so on. I even watch how they stretch. I figure they have had the coaching that I haven't. I have always been able to learn by watching. That is how my dad taught me how to work on cars and how I learned to cook from my mom.
I followed Cassie's link, I had never heard of this. My iron is one point from low normal. It is some thing I probably need to be aware of. I am going to mention it to my Nut and surgeon next time I see them.
pan head
Most Active
Recent Topics
