Cool Running :: Talent Harvest Festival 5K RR

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Talent Harvest Festival 5K RR

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Author	Topic: Talent Harvest Festival 5K RR
John2635 Cool Runner	posted Sep-08-2007 07:37 PM Tammy and I drove down to Talent together, stood in line, got our packets, and then I went off to warm up, as I was running the 5K and wanted to do a longer warmup than Tammy. I ended up only running 2 miles, as I didn't want to be late for the start, however, due to some confusion the start was delayed by some 10 minutes anyway. I'd been quite anxious to run a 5K since my recent weight loss and decision to take running more seriously in the few good running improvement years I have left. I even got a haircut yesterday, trying to lose some more lbs. This being only the 4th 5K I've ever run, having run my first some 10 months ago. I got some good advice from the Pro & millbot over at the other place and combined that with some other advice I'd got here from ribs, mcsolar, labduck, & SLOjim. Basically that advice being, Start fast and then go faster!! The 5K was an out and back, pretty much up a slight incline around a few corners to the turnaround and then downhill the same route to the finish. The first few hundred yards were a little crowded, but I managed the first mile in 7:25, the 2nd seemed to get a little steeper, at least to the turnaround, and I managed that in 7:44. By this time I was really starting to hurt and making a lot of noise breathing as hard as I could, but it was downhill from here, so remembering what mcsolar told me, I "hammered" the downhill as best I could, doing the last 1.1 mile in 7:52, for a 23:01 (7.25 pace), which was good for 36th out of 92 and 2nd place in the 50-59 AG ( of at least 3 ) This ended up being a 2:06 improvement over my previous 5K PR, although that one was barefoot on a track by myself. Afterwards I visited with Rindaroo and her cute little daughter, while we waited for Tammy to finish her 10K. In keeping with spareribs charge to take something positive out of every race, here goes. 1) I was quite surprised to see that I could average sub 8 minutes for 3.1 miles. I realize future improvements at this distance won't be so significant, but now the thought of a sub 7 minute mile 5K doesn't seem like a pipe dream 2) Whenever Rindaroo comes to watch Tammy and myself run, I seem to have a good race. I think I have a sekrit crush , but then I think I have a sekrit crush on most of the goddesses here anyway. 3) In the year or so I've been active on this board, I've picked up a lot of good advice, strategy, and wisdom from the masters here, which probably should be reason number 1. FR: commando under grey shorts, yellow singlet, Brooks Adrenaline GT7S. Thanks for reading John [This message has been edited by John2635 (edited Sep-08-2007).] IP: Logged
Econo Cool Runner	posted Sep-08-2007 07:59 PM Oh my! You slaughtered me, John! You're out of my league, now. (sigh) Will you still talk to me, John? IP: Logged
TammyM Cool Runner	posted Sep-08-2007 07:59 PM John, I'll say it again . . . I'm quite impressed with the drastic improvement in the short amount of time you've been running 5K's. Just a tick over a 23 min 5K is awesome in my book!! I'm in awe . . . speechless (which as you know is a rarity for me based on how much I talked on the way back - must have been that 3 shot coffee) You had a great day at the race and even got in a few more miles later. Have fun at the show tonight!. ------------------ Tamalina IP: Logged
John2635 Cool Runner	posted Sep-08-2007 08:02 PM quote: Originally posted by Econo: Oh my! You slaughtered me, John! You're out of my league, now. (sigh) Will you still talk to me, John? Yes, see the last line of reason number 2 IP: Logged
Opie Cool Runner	posted Sep-08-2007 08:45 PM John, big congrats! Maybe it was the haircut. I thought you were moving toward long, slow runs, but I see you have all the bases covered now. Sorry I missed your call. I was watching the OU-Miami game. IP: Logged
mcsolar99 Cool Runner	posted Sep-08-2007 08:51 PM two minute pr in a 5k? f-in a' batman! nice job john... that was a sledgehammer that you pulled out. any 5k where you finish with a mile at the same pace as your first mile is an excellent job in race execution. IP: Logged
Rindaroo Cool Runner	posted Sep-09-2007 01:29 AM Congratulations again John!!! You are amazing, a 2 minute PR & 2nd in AG! woohoo! I always have fun watching you & Tammy race My favorite part though was when you saw the clock, made some comment & gave it all you had!! I need to come out more often, I tell ya... preferably running, but fun to cheer you guys on too IP: Logged
smpankowski Cool Runner	posted Sep-09-2007 08:08 AM John, it sounds like a well run race!!!! Good deal. ANd you got to hang with hot women too!!! You must have been wearing a cape or somethin. Thanks for the RR ------------------ Never regret anything that made you smile, SteveP My User Profile IP: Logged
Canfit Cool Runner	posted Sep-09-2007 12:38 PM The part I like most about RRs is what people "learn". Thanks for sharing your learning, John! Great race too - sub-8 min miles ...niceeee!! PJ ETA - sub 8 min miles, not 7 min miles, but who knows the way you're going! [This message has been edited by Canfit (edited Sep-09-2007).] IP: Logged
Fortunate One Cool Runner	posted Sep-09-2007 12:45 PM You were flying! Congratulations on the hardware. I trust the haircut didn't extend to your chin. ------------------ Fortunate--a volleyballer with a running problem Profile IP: Logged
millbot Cool Runner	posted Sep-09-2007 04:27 PM Congratulations, John! That is a such a tremendous improvement over your previous 5K. How cool -- I'm really happy for you. I agree that sub-7s are within your ability. IP: Logged
hermosaboy Cool Runner	posted Sep-09-2007 05:08 PM I'm with MC -- 2 minutes in a 5k is HUGH!!! IP: Logged
Labduck Cool Runner	posted Sep-09-2007 06:49 PM NICE goin' John! You rocked that race. And the funny breathing noises are normal at the end of a 5K. A little bit like an obscene phone call...hee hee! Congrats on the huge PR, but I'm really envious of the company you keep at races. I need to do another So. Oregon race next year. IP: Logged
Sans Souci Cool Runner	posted Sep-09-2007 08:19 PM Smasheroo, John! Heckuva race. You are just flying and it's beautiful to behold! Haircut? Hmm. How much? Don't you go cleaning up your act too much. IP: Logged
mariposai Cool Runner	posted Sep-09-2007 10:08 PM OK... I am having a hard time, a real hard time not to start envying certain two other goddess for the fun they are having while watching you unfold into a speed demon. Wow John... congrats. Way to run this race. Now... we need a picture of that haircut. IP: Logged
Ileneforward Cool Runner	posted Sep-09-2007 11:07 PM Oh..commando and a haircut! I am noting all of these tips down. That is a heck of a new PR, John2635! How much weight did you lose too? Congratulations! Wow! IP: Logged
Tetsujin30 Cool Runner	posted Sep-10-2007 07:18 AM John - I'm awestruck for your speedy 5K and hugh leap in PR as if you'd done a 3:44:23 marathon in Boulder next week. Don't tell already-too-fast Tammy but were you doing intensive tempo training or something or do you really attribute such a fantastic, boomie level, performance to the weight loss? IP: Logged
John2635 Cool Runner	posted Sep-10-2007 11:33 AM Thanks all for the encouragement. Actually the "haircut" was just to make me look presentable, didn't touch the beard. Lab- This was way beyond heavy breathing, this was more of a loud gasping on the inhale, my throat was actually a little sore at the end of the race. Ilene- almost 20 lbs, by calculating a maintainance intake of 2600 calories per day and then reducing it to around 2000-2200, keeping a journal ala WW of everything I ate, not "drinking" calories other than a protein shake with dinner, and probably the most helpful, practicing portion control, ala a 1/2 cup of ice cream instead of a hugh bowl. Tet- I think it was a combination of things, I'd been doing some intervals and tempo work, plus after riding around in a van for 24 hours with people like Sans Souci, mcsolar, & soundrunner, some of their speed was bound to rub off on me . Actually, for me anyway, a lot of it was mental, trying to push out of a comfort zone, not caring if I puked, passed out, or died, at 3.11 miles. Until I started posting here I was content to just run at the same easy10mm pace. Now after reading other people's stories and tips I think I've realized that there is some pain involved if I want to improve. I started running 4 1/2 yrs ago at age 52, and think I can make some more improvement until age 60 maybe. The 3:45 marathon though is out of the question. Thanks again all for the support. John IP: Logged
JJJessee Cool Runner	posted Sep-10-2007 01:53 PM Excellant Run! Congrats on the hardware and PR -nice John, before this PR I had a slight chance of catching you in my 5K this weekend, but not now. So back to the drawing board. Maybe I need a haircut and a trim Thanks for the report, jjj IP: Logged
tselbs Cool Runner	posted Sep-10-2007 03:25 PM Way to go, John. Two plus minute PR, second in AG, and hanging out with two lovely boomer ladies. Congratulations. TomS ------------------ My Profile IP: Logged
Tramps Cool Runner	posted Sep-10-2007 04:02 PM 5Ks are tough since they're all-out from the get go. You did great. Congrats! IP: Logged
millbot Cool Runner	posted Sep-10-2007 04:48 PM quote: Originally posted by John2635: The 3:45 marathon though is out of the question. Really? I don't see why. I mean, unless you just don't wanna, which I completely understand. IP: Logged
rosecoloredglasses Cool Runner	posted Sep-10-2007 05:01 PM Good running Johnxxxx! I like the excitement and enthusiasm in your voice. I have a fluffy dream of running a sub-25 minute 5K. Perhaps if I train and take good advice as you did, I will reach that goal one day... Nah! Congratulations on the AG hardware! Excellent report and race. ~ rose IP: Logged
choover Cool Runner	posted Sep-10-2007 05:57 PM Nice bit o' running JohnnyXXXX!!! You are not getting older, you are getting better! Congrats on the fast time and AG placement and for spending quality time with our Boomer Goddesses <Thinking I should cut my hair too> IP: Logged
La Tortuga Cool Runner	posted Sep-11-2007 12:14 AM Wonderful!!! Nice to read the positive points too! It is amazing that you are able to summarize all the advice that your received into "Start fast and then go faster!!" So now - where are we all going for hair cuts??? IP: Logged

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