Short Race Report- Lou Cox 5k

Lou Cox 5k- Memorial Day May 28th

I finally tapered for a race. This was a great race, with many fast runners. I was in a lot of pain, for the entire race, but I achieved my goal. I ran my first sub 16 (5k), since 1991 or 1992. I finished 11th overall, and first in my age group. I just need to get used to racing at a faster pace. Here are my splits: 1 Mile 4:49 (4:49) 2 Miles 9:55 (5:06) 3 Miles 15:05 (5:10) 1 :31 (15:36)

I think I'm capable of running a lot faster, but I'm not mentally tough enough. I guess it's something to work on.

Troy

And then some.

Your pace didn't really drop, interested to hear you think going faster is all mental. Have you run any 5Ks on the track?

Anyways, congrats. Is that a PR? Certainly the fastest time of the year by a rec.runner!

Wow Troy, CONGRATS!!!! I've been waiting for this post for a while! Way to do it in style, too - you really smashed through the barrier. Looking at your splits, it would appear you went out too fast and STILL got a great time.... clearly this must mean you still have solid room to improve!! I see a distinct sub-15 possibility. IMO the sub-15:30 is almost a 'given', now!

Keep up the amazing work - you've earned your goal and then some. I am floored at your efforts... truly an

Thanks! I slowed down, because it was too much pain. I'm sure other runner's were hurting, just as bad, but they didn't slow. I haven't ran a 5k on the track, since college. I do think I could run faster on the track, but there aren't track races here. It wasn't a PR.

Congratulations on the PR! (Yes, it it was. They have to recycle every so often, and 9-10 years is definitely over the limit!)

Congratulations too on beating that 15:40 I called for earlier, when you were being concerned about speaking such figures aloud.

Only 4 seconds to go for averaging 5 minutes/mile the whole way. Ease up a little on the first mile, and suffer more on the next two should do it?

Great race. I'll be taking your reminder and example of the mental toughness, and willingness to hurt that much, with me to my 5k race Saturday.

That sounds like a challenge.

I hit 15:39 for 3 miles Monday in a 5 miler.

Where does this run take place? Is it in Dayton?

-jeff

Thanks David!! I really hope, I can improve some more. I did go out too fast, but I really have a bad feel for pace! In my younger years, I was a kicker, and I ran negative splits. I always seem to be racing by myself. The pace is either too fast for me, or too slow. I haven't read your race report yet, as I got home late last night and was exhausted from lack of sleep. I will read it soon.

Robert,

I hope you have a good race on Saturday. I sent the last post a little early!

Thanks Robert! I think I agree with you. I was going to set new PR's at 40, but it's too far away!

That was a great prediction! I guess I'm a bit of a pessimist.

I hope so! I might have to do it on the track, if I can find a race.

It's a lot easier to put out the prediction when you aren't the one who's going to have to run through it. From your comments, 15:36 is a world of hurt faster than 16:00 for you.

Point of curiosity: When you started this quest, you were noting that you were doing so off a much greater than usual mileage base, with far less than usual speed work. Did you maintain your shift of emphasis, or in the last 2-3 months did you go back to your more typical 5k preparation training?

Thanks for the wishes in your other post. Saturday is going to be ugly, I'm realizing. Last night I made my first attempt at 5k pace work (1200's on 3 minutes recovery) since February. Between the long gap in visiting the pace, aside from the 5k cross country race a couple weeks ago February is the last time I was near it, aftereffects of Monday's 5 mile hilly run (nominally a race, but I didn't race), and my allergies/asthma having decided that they're going to complain after all ... Ick. I called it at 4 repeats. Obviously this has no training effect for the Saturday race; it was my first attempt at track work and something resembling speed for my July mile, and a bit of a marker post towards what I might expect on Saturday. Ugly is what to expect.