I had hoped to race more after my last race: Dover-Foxcroft Pony Pride 5K August 3, 2013. Oh well, I am glad I made it to this one, even though it was almost one year after the last.
A lesson from the Dover race was to make sure I had all the supplies I needed: running sneakers, towels, change of clothes, drinks, etc. The only thing I forgot this time was my knee wrap. Kind of a critical thing to not have, but my knee cap did not fall off, so I guess it wasn’t too bad not to have it.
She said I should have held my stomach in! She’s right – again: oh well.
I made it to the race about 45 minutes before the start. I picked up the race packet, which included a nicely done t-shirt. I ran / walked around for several minutes, then remembered I usually run a 5 minute out and back as a warm up, so went ahead and ran this:
I stopped the gps after 10 minutes 7 seconds, and it indicated I had run 1.09 miles for a 9 minute 17 second pace. I still had 15 minutes or so before the start, so found a secluded spot and waited. I took this photo:
At 7:27AM or so we all went to the middle of the main road, heard the pre-race speech, stopped traffic for a while, and then were off. I started mid-pack, and went with the flow for a minute, but decided I was in a race, so picked up the pace. It was fun passing people. It was crowded enough to keep me going for the first mile: 7 minutes 45 seconds.
I felt that was a good tempo/steady pace, but because this was a 5K race, I pushed more, and ran harder during the second mile. I was able to pass more people. This is a good way to start my hard workouts, as over the last several months I have only been running 10 minute or slower miles. Mile two went by in 7 minutes 33 seconds, and I think that was faster than tempo pace, pretty close to a good 5K pace for my current shape.
The last mile was cruel, with a steep and long hill. Two – maybe three – people slowed to a walk, and I was able to pass quite a few again, going up the hill. However, the end of the race had a nice down hill, and a few people were able to catch up and pass me. The results showed I finished the race in 23:42, so the last 1.1 miles were in 8:24, for a 7:38 pace. I am happy with that. Overall pace was 7:39.
Here is the course, elevation, and pace graph:
Here are the results: link.