Cool 5K/10K 2013

For the first time since I started running, I actually won a race.  Not just an age group, but I was the first to finish the 10K race!  I ran this race last year with some friends and my 16yo son Brannan and did well. I ran 44:07 and won my age group.  My goal going into the race was 42:XX.  The plan was to run around 7:00 for the first mile, then begin to negativve split. I was really focused on running a controlled race so I would have some left at the end. My race experience has shown that I tend to go out hard, and then just hold on at the finish.

Start: This is a 5K/10K small local race. Timing is done with the ankle straps used in triathlons.  They start the 10K first, then about 30 seconds later send off the 5K run/walkers.  I got to the front, and was out to a lead right off the bat. I settled into a comfortable pace.  One change I had made was to set my Garmin
screen to show Average Pace, Distance and Time only.  I tend to over focus on HR data when I race, and made a conscious decision to ignore it for this race

First 5K, 21:31 - I was all alone by the 1/2 mile mark, but by 3/4 the fast 5K runners (a 13-15yo kid came by me, followed closely by a 20 something kid.  I resisted the urge to pace with them and kept on my plan.  Mile 1 7:06 right on plan.  I picked up the pace a bit and continued to run alone.  Mile 2 6:54, Mile 3 6:53.  Hit 5K mark 21:30ish, right on plan, and was feeling good.

Second 5K, 20:56 - Mile 4 continued to feel pretty good, hard pace, but manageable.  I began remember that most of this mile was down hill, and knew I was going to pay for it on the turn around.  The course is sort of an out and back.  The 5K is a loop, the 10K we share the first part, then do an out and back to add the distance, then hook back up with the 5K course to finish.  Mile 4, 6:55.  Mile 5 was the point in the race where it began to hurt.  Every race has it's own "wall" and this was it.  It is the slight uphill back to the finishing part of the 5K course.  I began to pass the other 10K runners heading out the the turn around, and realized the closest runner was way back, I was on my own to get my goal pace.  This was the mental part of the race.  I could ease up and still win the race going away, or I could suck it up and finish hard.  Mile 6 I decided it was go time.  It was kind of fun to be passing 5K walkers/joggers.  Mile 6, 6:44, Final .2 (.15 according to my Garmin, I hit those tangents perfectly) 6:21 pace.  Finished 42:28, First Overall for the 10K.

http://connect.garmin.com/activity/410496743

Really happy with how I ran this race.  It would have been nice to have someone to "race," but looking back I'm even more proud that I hit my goal pace all on my own.