faster with age

Smithfield Turkey Trot 5K

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Location:

Preston,Id,USA

Member Since:

Mar 09, 2008

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:


2009 TOU Half Marathon 1:25:06

2010 St George Painter's Half Marathon 1:25:24

2011 Jan. St George [Painter's] Half Marathon different course 1:25:28

2011 Apr. Boston Marathon 3:03:24

2011 May Ogden 5K 18:18

2011 July 4th 15K Freedom Run 58:53

2011 July Deseret News 10K 37:12

2011 Oct St George Marathon 2:58:18

Short-Term Running Goals:

Sub 18 min. 5k

1:24  Half

 Sub 3 at St George in Oct.

Get injury free and stay that way

Set new PRs at all distances now that I'm 50

 

Long-Term Running Goals:

17:30 5K

2:50 marathon

Personal:

I was born in 1960

I started running in 2006

I am married with a 16 year old son [that lives with my wife and I] and a 30 year old step son and 25 year old step daughter

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
25.800.000.005.200.0031.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.002.000.007.50

     I ran 7.5 miles this morning starting with 3 at 7:55 pace then did 8x1/4 mile. I did this run on the road and used a section of road where I have the 1/4s marked off.  The plan was to start out a little under 6 min pace for the first couple and then pick up the pace a little more as I went. I did 89,89,87,87,88,88,85,81. I ran 1/4 recovery between each at around 8:30 pace then finished up with another .75 cooldown. 7:27 overall ave pace.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     7 miles @ 8:27

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     ran 4 miles with some 45 second strides during the second half. 7:59 AP

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Race: Smithfield Turkey Trot 5K (3.16 Miles) 00:20:10, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.300.000.003.200.004.50

     It snowed all day Friday and dropped 9 inches of snow at home. The temp was 15 degrees in the morning when I left for the race about 20 minutes away in Smithfield. The race didn't start until 10 am and the sun came out and there was no wind so it felt nice even though the temps were still in the lower 20s. The only problem was that the roads were all covered in snow and ice. I haven't ever raced on roads like this but do a lot of training runs all winter on them and usually figure it costs around 30 to 60 seconds per mile on a training run depending on how slick it is. 

     This course is the toughest of any 5K races I have run  because of some large hills with nothing flat the whole way. Plus the course is long. My previous 2 times at this race have been  19:47 and 19:49 so without the slick roads I was just hoping for a sub 19:30. With the conditions we had today I wasn't sure I could even break 21 min. After running a warm up out the last mile of the course and finding it completely icy and slick I decided to go with some heavy thick soled trainers that I had  put 9 or 10 hex head screws into the bottom of each shoe instead of my light weight racing flats.

     The race starts right out climbing about 150 ft in the first .6 of a mile. I had 5 boys running ahead of me up the hill with Conner M from the blog in the lead. The traction wasn't bad going up the hill as we were able to mostly run single file in the tire ruts where the snow had been melted from the traffic that morning. By the time we got to the top of the hill I had passed 4 of the others. Conner was already way ahead. After turning the corner at the top of the hill you continue to climb but much more gradually for the rest of the mile. The road hadn't been that bad yet and I would have much rather been in my racing flats for that mile. I finished in 6:41 which was actually faster than I had run it other years.

     Mile 2 starts downhill steep for .3 and you quickly drop most of the altitude you gained in the first mile then the next half mile is uphill again gaining about 70 feet. before dropping again for the rest of the mile. The roads during this mile were getting worse and it was getting harder to find non icy spots to run on and  a lot of stretches there were none. time was 6:18.

     Mile 3 is all gradual downhill until near the end of it. This is the fast mile where you can gain back some time lost on those hilly first 2 miles. Today though this mile was almost all on ice. I was very glad now that I had worn the trainers with screws. They helped a lot but I still ended up way slow for this mile. I ran it in 6:16 but under normal conditions I've been around 5:50.

     The last .16 is uphill and I ran it in 55 seconds [5:46 pace]. I hadn't seen Conner since he turned the corner just before mile 2 and the next guy behind me had been back a ways since the end of the first mile so I was alone most of the race.

     I finished 2nd overall in 20:10. That was the first time I have run a 5k over 20 minutes since the first two I ran 6 years ago. Today though under the conditions I feel  good about the time and if the course were the right length my time would have been comfortably under 20 anyway. A lot of people ended up a couple of minutes slower than their normal times.

    

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
25.800.000.005.200.0031.00
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