Perfect conditions for the Smithfield Health Days Fun Run. I haven't run a 5K in a while so I decided that today would be a perfect tune-up race for Ogden next week. Plus it turned out to be a fast course with a gradual uphill (200 feet climb) for the first half and the same downhill on the way back (Out and back).
I didn't expect a lot of competiton in the race. Especially because I saw Carson Campbell (4th at TOU 2006 2:32-ish) jump into the 10K and not the 5K. The 10K started first with Carson and James the obvious favorites for 1-2. The 5K started 5 minutes later with the first 1.5 miles on the same course. It was the usual start with the kids in an all out sprint. Once they were out of the way (100 meters or so), there were only 3 high school kids out in front. Dan and I ran pretty strong the first mile together and reeled in the high school guys. It was fun passing all the slower 10K people as they commented about how bummed they were that the 5K people caught them. Sorry guys.. I was feeling pretty good once I pulled into the lead, so I decided to keep pushing and see what happened. I did ease up a bit in the third mile as I knew I would win, but still pressed for a PR. I ended up only 7 seconds behind my all-time cross country (HS) PR with this being my Road 5K PR. I measured the course to be 3.07 on the Garmin, but it is supposed to be certified. Close enough for me.
17:33 (5:39 ave)
Here are the splits:
|
Mile
|
Time
|
Ave HR
|
|
1
|
6:02
|
177
|
|
2
|
5:51
|
189
|
|
3
|
5:18
|
192
|
|
3.1
|
:20
|
193
|
My HR was much higher today than it was on thursday during the mile time trial. I figure that the up-hill pushed it up there and then I just maintained it. Makes me wonder about how much harder I could run the mile as my max today was 195 as opposed to 188 on thursday.
Dan still ran stong and finished 4th overall and 1st in his age group. He had to stop for a bit for ...a bio break and that hurts on a race as short as a 5K. Other than that, he met his goals for the race.
James ran really well and was way ahead of third place and not too far behind Carson. James could be around 2:40 at ogden next week.
Oh, bonus! I won $20 for first overall. My first ever prize money!
Ran 2 mile warmup and 2 miles of cooldown.
Race Results are HERE | 