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Nestle Art City Days 5K

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Location:

Orem,UT,USA

Member Since:

Apr 03, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

HS/COLLEGE:
mile: 4:56, 2 mile: 10:21 (1978)
marathon: 2:52 (St. George 1982)
OLD MAN (20+ years later):
5K: 19:53 (Nestle/Art City Days 5K 2007)
10K: 39:55 (Spectrum 10K 2008)
half marathon: 1:26 (Hobble Creek 2008)
marathon: 3:07 (St. George 2007)

Short-Term Running Goals:

Get back to a BQ marathon time (currently 3:40).

Long-Term Running Goals:

Have fun running, keep fit, and fight middle age spread. Run consistently and injury free. Maintain a healthy balance between running and other life priorities. Encourage my ever-aging running buddies to keep running so we can continue to share runs on the trail instead of rocking chairs.

Personal:

Blessed to be married to Karen for 30 years. We have six children (4 daughters/2 sons) ages 16 to 30, and one wonderful granddaughter.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Altra Instinct 1.5 Lifetime Miles: 83.50
Altra Lone Peak 1.5 Lifetime Miles: 21.80
Saucony Guide 7 Blue 2 Lifetime Miles: 376.95
Saucony Fastwitch 6 Lifetime Miles: 200.05
Saucony Guide 7 Black 1 Lifetime Miles: 271.15
Race: Nestle Art City Days 5K (3.1 Miles) 00:19:53, Place overall: 60, Place in age division: 5
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.503.100.000.000.005.60

I finished the Nestle Art City Days 5K in 19:53, and finally met my goal of breaking 20 minutes. My splits were 6:37, 6:19, 6:23, and 0:35. (The official results have my time as 19:28...I wish...but their results are suspect.)

I saw Tom as I was picking up my packet and we warmed up for a mile or so. He had warmed up earlier so he turned back and I went a little farther. I made a bathroom stop, warmed up a little more jogging over to and around the track to check out the finish, and then met up with Tom again a little before the start.

Things were a little congested at the start, but as I was able to open up I locked into what I hoped was about a 6:30 pace. It felt a little fast, but I decided to go for it. I noticed one of Tom's buddies just ahead of me. He finished in exactly 20:00 last year, so I figured I needed to stay with him. I felt pretty strong as I pushed up the big hill and was pleased to hear them call out my first mile split at 6:37.

I knew I needed to keep up my effort to run a sub-6:30 pace for the rest of the race. I focused, as I had in the first mile, on keeping my legs turning over at or above 180 steps/min. I was slowly passing a few people, and no one was passing me, and I felt pretty good.

As I began the third mile I was beginning to feel the effects of pushing the first two. It took a lot of mental effort to focus on keeping my legs moving, even though it was mostly downhill. I was struggling a bit, and a few runners passed me (mostly high school kids I think), but I was keeping up with most of the other runners so I was still optimistic.

As I entered the parking lot and then the track I was confident I could hold on. As I passed the 3 mile marker on the track I quickly glanced at my watch and thought I saw 19:1x. I figured I still had 40 to 50 seconds to go half a lap and was going to make it. I then saw a runner a little in front of me that I thought might be in my age division. I decided to play it safe and just pass him, which I did rather easily and finished pretty strongly.

It's good I started and stopped my watch correctly, or I wouldn't know my time. The official results were way off. They showed my time about 30 seconds faster than what I ran. A lot of other runners were saying the same thing. Tom didn't even show up in the results. It turns out anyone who registered this morning before the race were not included in the results, but their times were. They awarded me a plaque for 5th place in my division. Tom's time would have earned 5th in his division as well, but we'll have to wait until they rework and post the results to see the actual results.

The prizes in the raffle were amazing, and nearly all 2000+ entrants stayed for the drawing. Of course, it doesn't matter how great the prizes are if you don't win any of them, which I didn't. It was still an awesome race. I really enjoyed it.

Comments
From Doug on Sun, Jun 03, 2007 at 03:05:03

Congrats on meeting your goal for a sub 20 5K. It was great fun for us to see you there and to see Tom also. I'll send the photos along.

From Kerry on Mon, Jun 04, 2007 at 11:16:10

Wow! Congratulations Paul on a great race and breaking 20! Way to hang in there.

From Tom on Mon, Jun 04, 2007 at 11:20:35

Once again congrats Paul on the race! You've got me inspired to keep plugging away until I can do the same. Hey I see you removed the sub-20 5K from the list of goals but you also need update your Running Accomplishments section to show your new 5K PR!

From Sasha Pachev on Mon, Jun 04, 2007 at 13:23:31

Congratulations on breaking 20:00! Good mileage in the last three months paid off, as well as the willingness to get a bit miserable during the race. I do believe, however, that with a few reasonable adjustments to your training and diet you can quite easily go sub 19:00 in 6-12 months.

From Paul T on Mon, Jun 04, 2007 at 13:35:39

I'm skeptical about going sub 19:00 "quite easily", but I am open to your suggestions for "reasonable adjustments" to my training and diet. I truly believe that blogging on this site has been a key ingredient to my reaching new PRs. You provide a great service. Thanks, Sasha.

From Sasha Pachev on Mon, Jun 04, 2007 at 14:40:24

Paul:

I would recommend the following:

The day does not end until you've run at least 8 miles - Monday through Saturday. If you manage a long run of at least 10 miles on one of those days, this would give you over 200 miles a month. Sustained for several months this would result in significant improvements in aerobic capacity.

If you feel you are handling the mileage OK, two key speed workouts - one - 3 mile tempo run at 6:40 pace flat, or 6:30 down a 1% grade (Provo Canyon). Two - 8 mile tempo run at 7:10 pace flat equivalent. If that is too much, skip the speed, and just do the mileage. Space the speed days evenly - eg. 3 mile tempo on Tuesday and the 8 mile tempo on Saturday. I made a guess on the pace based on your 5 K performance, but you should always go by the feel. The terrain may vary, you may get the wind, some days you might be stronger than others. The 3 mile tempo should feel like you could race 10 miles at that pace, and the 8 mile tempo like you could race right now maybe 15 - this should feel like "I hope I can hold this for the whole marathon".

Very important - no other speed than the tempos and occasional races of your choice. Do not taper for anything except the marathons, and maybe one half where you really want to set a screaming PR. You'd PR anyway without a taper with proper training, the taper would be needed only for a super-screaming PR.

Diet-wise - let's start with "If I am not sure it builds my body, I do not eat it". In some situations this might mean going hungry. That's OK. Make sure to eat a good carbohydrate meal within the first 90 minutes of your runs. After that you can go hungry if all they bring to a meeting lunch in junk food. You'd be able even to get away with some fruit and a sandwich for dinner on tough nights. When hungry, fill yourself up with good stuff to satiation - fruits, vegetables, nuts, whole grains, fish and poultry.

The diet will make a difference in the 5 K, but will bear most fruit in the marathon. In addition to a more efficient weight you will have a more productive fuel system, which will help reduce the severity of the crashes.

From Paul T on Mon, Jun 04, 2007 at 16:02:28

Thanks for the advice. Very interesting. I'll give it some serious consideration. What you are suggesting would be a bit of a lifestyle change, probably a good change, but a change nonetheless. I need to be careful that the additional time that would be required does not lead me to neglect other important things, such as my private devotional time in the mornings, my duty to my employer, or time spent with my family. Nevertheless, I plan to give it some serious consideration and see if I can work things out. Thanks again for your advice.

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