Thursday, June 4, 2015

Yay for 5ks

I registered for the Roselle Run for the Roses 5k which takes place this Sunday. The last time I ran a 5k, I PR'd. My weekly mileage since then has been less than stellar, but my track workouts have been faster than ever. So it remains to be seen if my newfound leg speed can compensate for lungs which might not be able to hold pace for 3.1 miles. One thing I've noticed with my decreasing mileage and increasing track work is that I'm gaining weight. I want to believe that my weight gain is due to new fast twitch leg muscles which were dormant during my marathon training. In reality it is probably just regular weight gain due to excessive cake and ice cream!

Anyway, it's time to think about race strategy. If I examine how my PR race at the Ravenswood Run went a month ago, my quarter mile cumulative paces looked like this:


















I finished the race averaging 5:47/mile, which equaled an 18:10 finishing time. Depending on how well I run the tangents, I will have to run an average pace of 5:45/mile to get close to breaking 18:00. So, I'm hoping my race on Sunday looks something like this:

















So, this time I'll try a faster start and then attempt to "lock in" my goal pace. After that I just need to hold on for dear life until I cross the finish line. I will need a slight kick over the final 3.15 to help push me across the finish line under 18:00, so I will need a little reserves for the final stretch. All of this of course, depends on the weather/wind and how I am feeling on race day. Time to rest up and get my legs ready to run like champions!

14 comments:

  1. Woohoo! Good luck! Can't wait to hear how you did!

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  2. I absolutely love your analyses of your races and runs. I wish I had that kind of mind. But it's fun to read about! Good luck and I'm anxiously awaiting your results!

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  3. I love the analysis of a 5K - although I thought I'd heard that you're supposed to positive split a 5K? (go out as hard as you can and hold on?) Has that ever worked for you?

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    1. Yes, you are correct. There was a study which showed that runners who started (just a little) fast, ran faster overall times. My problem is that (if left unchecked) I run way too fast in the beginning then flame out big time. I need to focus on a negative split in the hopes that my splits are close to even.

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  4. Youve got this! I bet a sub 18 is in your future like now :) I'm excited to see how you do. Your training has been amazing and you are set to smash PRs.

    wanna be my rabbit next Thursday for the original 5k!? Some easy 6:30's for you to run as I chase You on my way to sub 20?? ;)

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    1. Thanks. Here's hoping I can pull off another fast race! I would love to pace you on Thursday, but I have my mile race on Friday evening, so I will probably rest on Thursday. If I get a chance, maybe I'll go down and spectate/cheer you on to your sub 20!

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  5. Track work is a good indicator. You're going to kick butt, Pete! I'm excited to hear how it goes.

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    1. I hope the track work is a good indicator! Thanks Sara!

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  6. I predict you'll kick butt as well. That race is supposed to be quite competitive. Enjoy!

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    1. Thanks. I've never run it before. Since it is a CARA race there will probably be loads of fast runners there!

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  7. As always, I love how scientific you are with your analyses! Good luck this weekend and go tear it up! And I definitely think the added weight is due to increased fast twitch leg muscles. No runner will EVER gain weight from cake and ice cream. =)

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    1. Thanks! Ha, ha. It couldn't possibly be the cake and ice cream! :)

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