| Author |
Topic: Fleet Feet Labor Day 5k - RR |
Jim24315
Cool Runner |
 posted Sep-04-2007 10:44 AM
   
Fleet Feet Labor Day 5kI had originally planned to run the 10k on this day, but opted for the shorter race due to hot weather and a non-running medical issue that had been bothering me lately (gastro intestinal type). Also, I wanted to take at least one more shot at breaking my stubborn 5k PR of 19:35. For some reason I hadn’t been able to put together a race at this distance that was on par with some of my races at other distance. Despite the nagging problem, my training has been going very well, and I thought that the heat wouldn’t bother me too much at the shorter distance. The race took place in the small college town of Davis CA, which is just west of Sacramento and the home of UC Davis University. I’d run the 10k there last year and knew that the course was flat and fast, with most of it on well-maintained, paved bike paths. When I first arrived, just before 7:00 am, the air seemed surprisingly cool, but I decided to stick to my plan anyway and enter the 5k. The temperature tends to rise very quickly as soon as the sun comes into view. After registering and picking up my number and goodie bag, I jogged back to my car, pinned the number on, and put the rest of stuff in the back seat. Soon after that I began my warm up routine consisting of about 3 easy miles that included 4 pickups of 30 seconds each. Before I knew it, I was lining up at the start. With no chip timing, I did my best to squeeze up as close to the front as possible, without putting myself on the very first row where the fastest runners have a right to be. The start was rather narrow, so I knew there was going to be some bumping and pushing into the first turn and out onto the main part of the course. After the normal announcements the horn sounded and we were off. There was plenty of jostling as expected, but within a minute or so I was traveling comfortably. As I looked around I spotted an acquaintance (John) from other races running just ahead. He has beaten me every time—at least a dozen, but I’m usually within a half minute or so. Today I decided to see how long I could hang with him and moved in just a couple strides behind. It was surprisingly easy for me to match strides with him so I thought that he was probably running the 10k, since both races started together. When the first mile passed in 6:08 I was pretty sure it was the 5, since he generally runs even or negative splits while averaging in low 6:20’s for 10k. This was confirmed after we both followed the 5k arrow around the next turn while the 10ker’s kept going straight ahead. Within another quarter mile John knew I was right there with him and gave me a “hey, Jim” as we continued on. Soon after that I got brave and decided to test him with a little move. He didn’t respond, and by the time we reached mile 2 I had started to open a gap. The split was 6:09, with cumulative time of 12:17, easily my fastest 2-mile split since I became a senior. A quick calculation told me that a PR was all but in the bag. Now it was just a matter of seeing how far under I would go. I started focusing on a very attractive target racing a few seconds ahead who turned out to be the eventual 2nd place female. Although I never caught her, she definitely helped me to maintain my focus. In the mean time John caught back up to me and passed both of us. He always finishes strong and today was no exception. I was so happy with my time that I don’t think I put up as good of a fight as I could have. For sure I did not run as hard at the end as I did in my last 10k. While I certainly tried hard, I didn’t leave every drop on the course as I often do, but was still satisfied with my effort. My mental frame from of mind hadn’t been so great in during few days leading up to this, but this race sure did boost my spirits. The final stats were: Time – 19:11 (Seniors PR)
Overall – 24/408
Age Group - 1/16 (60+)
Age Grade – 83.35 (1994 factors I use in my log); 84.35 2006 WAVA. All-time PR for this distance.
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sekd256
Cool Runner |
posted Sep-04-2007 11:12 AM
Nice Race !!
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Spareribs
Cool Runner |
posted Sep-04-2007 11:19 AM
I couldn't be more excited for you and I hope you can stay healthy and smash some more goals. Very nice race Jim. Spareribs
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laker
Cool Runner |
posted Sep-04-2007 11:42 AM
Congratulations Jim, great time!
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Soundrunner
Cool Runner |
posted Sep-04-2007 12:46 PM
Excellent racing, Jim! Way to execute your goal and not let John intimidate you. I'm already looking forward to reading your next 5k report. (Love those 5ks!)
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bobscamman
Cool Runner |
posted Sep-04-2007 12:48 PM
As I said earlier Jim what an excellent race, while reading your report I was reminded of my most recent 5K and how I targeted that runner who has been just beating me of late and how it really helped me focus.You continue to inspire me and I look forward to more of your fast race reports in the near future. Hmmm we’ll have to see who get’s to that sub 19 first…I certainly wouldn’t be surprised to see you there very soon. Congratulations once again on a great race!  ------------------
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Bob
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Ileneforward
Cool Runner |
posted Sep-04-2007 02:02 PM
Holy cow!  That is the result of doing everything right. Your training, your warmups, your race strategy. Great job! Congratulations on the hardware and huge PR!
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tselbs
Cool Runner |
posted Sep-04-2007 03:00 PM
Great job, Jim. You got that master's PR and 1st in AG on a hot day. Congratulations.TomS ------------------
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Canfit
Cool Runner |
posted Sep-05-2007 07:42 AM
Congratulations on a really great race, John! Those were very fast miles! Enjoy your PR and AG award ... and continued great running through the fall.
PJ
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Tramps
Cool Runner |
posted Sep-05-2007 09:18 AM
Great race! It's nice to see you healthy and running so well.
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glidegal
Cool Runner |
posted Sep-05-2007 01:04 PM
Outstanding PR, Jim! With your conditioning at prime levels and fall race season. Good choice going with the 5K! Enjoy the gift, glidegal
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Fortunate One
Cool Runner |
posted Sep-05-2007 04:05 PM
What a fine race. With your training, I'm sure more Senior PR's are in your future. I hope John doesn't enter your AG any time soon.------------------
Fortunate--a volleyballer with a running problem
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Jim24315
Cool Runner |
posted Sep-05-2007 04:54 PM
Thank you all for the kind words. And while I'm at it, I'd like to share a few of what I feel have been the keys to my continued improvement over the past few years. There's no guarantee that it would work for everyone, but hopefully there is something here that some of you could benefit by:Mileage – some would say that I run a lot of miles for an older guy (52 mpw for the year and 60 for past 3 months. However, well over 80% of them are between 2 – 2 ˝ minutes per mile slower than what I can race at 10k at. Run plenty of miles I say, but take it easy most of the time. Primary workouts – Focus is on endurance rather than pure speed. I tend to run longer intervals between 1k and 1600 meters at usually no faster than 10k race pace. I almost never go all out during a workout or run anything except for a handful of 200’s at 5k pace or faster. Tempo's and longer runs are also key components. The key is to be able to do the workouts week in and week out for months at a time rather than beat the hell out of yourself and then take 3-4 days off. Consistency will beat that approach every time, imo. My mentor, Tinman, has told me on more than one occasion to “Avoid super-hero workouts. Save those for the races”, he says. He might have a funny nickname, but the man knows running, I can tell you that. Running on soft surfaces – Except for races, track workouts, and some of my longer runs, I run almost everything else on soft grass fields. This turns aout to be well over half my total mileage. I believe that this has helped to keep me injury free for well over a year now, even though I run almost everyday and sometimes twice.
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hermosaboy
Cool Runner |
posted Sep-05-2007 07:10 PM
Now that is a wonderful result that shows that hard work pays off.Congratulations!!!
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smpankowski
Cool Runner |
posted Sep-06-2007 05:04 AM
That sounds like a exciting race. Thanks for the RR.------------------
Never regret anything that made you smile, SteveP My User Profile
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dtoce
Cool Runner |
posted Sep-06-2007 06:24 AM
your great race was only eclipsed by the fine words of wisdom later on on how to get there...congratulations Jim! You've done very well this year by taking down the sub40 10K goal and the sub19 5K will not be far behind. Consistency is key. And everyone must find their own balance between stress and rest. It seems you've found yours. Nice.
Dale
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huskydon
Cool Runner |
posted Sep-06-2007 06:48 AM
Great race, Jim! I always learn a lot from your reports but your collective wisdom note is extremely valuable. There is a lot there that I can learn from, for sure. Again, congratulations!
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Canfit
Cool Runner |
posted Sep-06-2007 07:06 AM
Thanks for sharing your "learning", Jim! Some valuable lessons for sure. My running approach is much the same as yours except for the "soft grass fields". I'll have to look for some of those. Also, I was told "not to win all my training runs" but save that for my races. Wishing you continued injury-free running!
PJ
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Elaine3112
Cool Runner |
posted Sep-06-2007 08:02 AM
Great result for you Jim and congrats on the AG win too!
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millbot
Cool Runner |
posted Sep-06-2007 09:29 AM
Congratulations Jim! This is a great follow-up to your sub-40 10K. Thanks for the "how-to" details.
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mbelongia
Cool Runner |
posted Sep-06-2007 12:59 PM
Jim, what a great race for you....it's especially nice for your "senior PR" to also be an overall PR! You just keep getting better and better. I also appreciate your words of wisdom. One of the things I've been thinking about is the surfaces I usually run on. You've just given me even more incentive to run off-road, even if it means running in that little strip of ground between the sidewalk and the curb!
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Econo
Cool Runner |
posted Sep-06-2007 01:05 PM
This is wonderful! I also read the tips with great interest; thank you, Jim!
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DaveinAA
Cool Runner |
posted Sep-06-2007 01:50 PM
Congratulations on running so smart and so well, Jim. It's a pleasure to see your efforts paying off handsomely.
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ksrunr
Cool Runner |
posted Sep-06-2007 01:59 PM
I acknowledged your fine race on the other thread but just now have had a chance to read the report. Again congrats and I think your training is obviously working well for you. Soon you will be under 19 in the 5k I am sure.ksrunr
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Lil Engine
Cool Runner |
posted Sep-06-2007 05:34 PM
Nice race! 1st AG and PR - very impressive. And thanks for the tips...I may just incorporate some of your ideas!------------------
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"I think I can, I think I can"
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