Just keep running

Good job on the 5 mile race! Passing people uphill at the start sounds extra annoying.

Well done on the race, nice splits too as you were speeding up towards the end!

I found I improved on hills just by running longer runs at a good pace towards the end, (mainly just improving endurance) without actually running hills. I think for long gradual climbs I find it is the endurance aspect that I need to work on.

Great job Eric. Check out that last kilometer oh my goodness you were moving! Way to finish hard. Looks like you need to move your starting point up in the packe!

Incredible race Eric!!! Congrats.

Here's my favorite part, "Time to thrown everything in." And check out that pace on your final km!! AWESOME!!!

Hope you enjoyed the birthday get-together! :)

great race eric! and happy birthday to your mom :)

You need to start further up in the pack :) You have a lot of variation in pace and the last km is what kills me, so much faster than all others, I had to reread to make sure it was downhill (it is). Starting further up next time may help with this, if you are running with folks of your same ability.

Beef, yes it really annoyed me. But live to learn, right?

Chris, thanks, yes, I have my long runs programmed now with a combination of hills and tempo, that should help no?

April, can you believe I had a 5:49 min/mile pace? I still can't did not know I had it in me.

Teena, many thanks. I did throw everything in...=)

Allie, thanks & my Mom had a great time! (We all did).

Michelle, yes, next time I want to run hard, I go to the front and have all the faster runners pass me ;) There is over two minute difference in time, uh?

Just before the race I was not too sure of pushing the pace too hard. Once it started, trying to pass people really annoyed me and that was what made me try to pass as many people as possible. I felt like I was doing the 'Nevels Race'.

Good race Eric. I'm glad you didn't get swine flu. Awesome finish.

Nice work Eric! I hate it when slow people start ahead, so frustrating!

Hills hold all the answers, don't they?

I have a question though, did you pass anyone? :)

Congratulations on the breakthrough! The reason you did not do 35:00 (aside from starting in the back of the pack) was that you did not hit the right pace from the start. You had the fitness, but not yet the confidence. Your last kilometer shows it.

Go to the track if you have one around, or measure out a flat course with 400 meter marks. Run every quarter in 1:36 until you fall off the pace or until you get to 8 K (20 laps on the track). If you make it to the 8 K this will give you 32:00.

Thanks Lucia! It will be hills, hills!! And did I tell you I passed a whole bunch of people?

Sasha, thanks for the comment. Yes, I agree, I should have started in front of the pack and pushed harder from the beginning. For some reason, I was not to motivated going into the race. I still find I'm running out of breath the last segment of the races when i push hard.

No tracks nearby for me. I have been following one your guidelines in going for the daily 10 miles before trying to do any type of speedwork. Should I change this? I'm still 2-3 daily kms from achieving this (see my history for the last 4 months) but getting there. I do feel lots of improvements in my body and in race results. But no real speedwork has been done yet...please give me tips and ideas. I have a 21k in 7 weeks and I hope to do a few minutes better than the previous one. Thanks!

Eric:

It is no surprise that you feel limited by breathing at the end of a race. You have not yet developed a solid aerobic base, plus you are still recovering from being a smoker. So it is a matter of time before that feeling will not bother you anymore. Just push as hard as you can, and breathe as hard as you can tolerate.

You still need to continue base conditioning. However, I do want you to try a fast pace to failure in a situation where you are not worried about how far you have to keep the pace, only asking yourself can I do one more 400 meter segment at that pace, to help you build self confidence. Also because I feel that this race failed to reveal your true fitness due to the start in the back of the pack, and due to the fact you had no idea of how fit you were.

Knowing EXACTLY how fit you are is very important for PROVING it in a race. Otherwise you will pace yourself improperly, starting out either too fast or too slow, and will run SLOWER than your true fitness.

I have a feeling you can run the half marathon in a low 1:30, possibly even under 1:30. If you are that fit, then we need to know it, so you will start at the correct pace without the fear of crashing. A controlled time trial at a fast pace to failure will give us a good idea.

These 400m segments, should I do them non-stop? Like it was another 8k race?

And, wow, 1:30? that is a big confidence booster!

I will need help to put together this time trail, and of course, time, two things I don't have very much. But I will find the time and help to do them soon. Hope to post the results soon!

Thanks for your time & comments!

Wow, 1:30...(speaking to myself as I leave the room)...wow...awesome....

Yes, without stopping. I want to know how long you can hold the 4:00 per K pace.

Sweet Eric sub 1:30 you can totally do it I think Sasha is right it is just a confidence issue!

Eric...I just checked out this break through race of yours. Congratulations on discovering your potential. Your great base building is going to lead to a lot more breakthroughs in the near future. Great Job!!

Thanks Jeff. I still have to do the test that Sasha has recommended, but slowly I've seen lots of improvements. Someday I'll be like you guys!

Well we can only hope to ever become as fast as Sasha, but you are right there with the rest of us rookies....again, great job!