Congratulations to @LouisvilleSoup who broke 24 minutes as well.
I arrived close to 7 am at the Falls of the Ohio State Park, and ran a mile warm-up. The air had felt chilly all morning until that point at around 60 degrees.
After finishing my warm-up, the air didn’t feel so crisp and cool anymore, but it was still comfortable–probably about as warm I could stand for a medium distance race. I lined up in the second row of people, maybe about 10-12 people wide, and took off like a bat out of hell for the first several hundred feet. The first km split was at a 6’41″ pace. As far as I remember, from that point on, no one passed me. I spent the rest of the race trying to catch up with people out in front of me.
By the fourth kilometer, I started to feel some fatigue and lost a little motivation to finish the job. I tried focusing in on a guy who seemed to be pacing the perfect 5k race, and pushed myself to get past him.
With the finish clock in plain sight, I saw 20:45 heading into the corral. I sprinted in for the finish at 20:59 (6’46″ pace). 2nd3rd (received 2nd place medal) in my age group (30-39) out of 13, and 12th out of 141 in the field (no walkers included). See Overall results & Men’s results.
Added: My previous PR was 21:41 (6’59″ / mile). Interesting to see my 5k PRs over time.
For my recovery run: Let’s just say that Kao Pad Gra Prow (extra spicy) from Thai Siam is not a good idea the night before a race.
Related Posts - Second week after the Flying Pig. Monday's run felt pretty good, but seemed to run long by the last two miles.Proof than I do not control my pace well on an "easy run". - Tuesday's run was nice because it was outside, but I did not keep my pace under control, and probably canceled out its......
- Holy cow, that was hard Actually, the hard part was not giving up by the second interval.Ran 3 x 1-mile intervals for a total of 7 miles. 1% treadmill incline.1 mile warm-up @ 6.5 mph (9'14")1 mile interval @ 8.5 mph (7'04") - tough, but manageable 0.5 mile recovery @ 6.5 mph1 mile interval @......
- Never been so disappointed in a sub-3 hour 20 mile long run #running #twit2fit I tried to repeat the workout that I pulled off last week--5-4-3-2-1 @ MP on a long run. Last week, that run made me feel that I had a shot at 3:20 for a marathon. This week, my run made me feel I would struggle to hit my PR. While......
- McMillan Speed Workouts based on 21:41 5k From McMillan Running Calculator: Speed Workouts Long Distance Runners 400m 1:35.2 to 1:40.7 - 9.44 mph to 8.93 mph 800m 3:18.9 to 3:28.2 - 9.04 mph to 8.64 mph 1200m 5:05.8 to 5:21.3 - 8.64 mph to 8.33 mph 1600m 6:56.4 to 7:11.7 - 8.64 mph to 8.33 mph I'm......
- Streak day 20! #twit2fit Was a little dehydrated and had allergy issues this morning. Oh, and scratchy technical shirt, 4.3 miles, an extra 10 pounds, and no band-aids is a bad mix. Throbbing headache and little stinging sensations. 4.3 miles in 0:41:02, for 09:33/mile pace 4x15 sec strides (up to sub-6 pace) at around......
Tags: 5k, race report, streak
0