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SPRING 5k

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Location:

Bend,OR,

Member Since:

Sep 21, 2007

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

Whalepark 10K race 46:10 (2007)

USCG 7 mile run- 55:55 (2008)

5K treadmill 21:27  (2007)

5K road race 22:52 (22:28 actual 5K) (2008)

5K road race  21:47  (2011)

 

 

Klondike Relay Race Leg 9 11.1 miles 1:33:00 - 36 hours without sleep before my leg. (2007)

Klondike 2008 Leg 5 14 miles 2:02 (2008)

Seattle Half 1:48:30 (2007)

Avenue of the Giants Half (2008) 1:50

Surf City Half  1:44:37 (2011)

 

Short-Term Running Goals:

Half Marathon 1:40:00 or less-tempo ran a 1:44 WHAT IS THE LIMIT?

5k under 21:20

 Marathon 3:25

 

Long-Term Running Goals:

Another PR before I turn 60.

Continue running and avoid knee surgery.

Personal:

I got back into running in January 2007. Lost 35 pounds and keep trying to follow my high school track/cc son around. Soon found out that coaching was a better choice. Ran semi seriously in high school ( 4:30 ish mile), but had done no running in 29 years. I think I'm back and complain heavily when not allowed to run.

Take Shape for Life helped me lose 25 pounds after I had been a runner for a number of years and my half marathon time clearly reflected that.....I must add that I feel and look way more like a runner.
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Sat, Mar 15, 2008
Race: SPRING 5k (3.1 Miles) 00:22:52, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.003.107.90

Clear, cold but sunny morning for the March 5K local run. A much larger crowd than the last race with at least 12 runners this time. It was about 25 degrees when the gun went off. Most of the runners were high school kids. This out and back course was mainly flat with a series of small hills.

I was a little surprised to go by the mile marker in 7:22 and the half way point in 11:11. I felt more tired than the time indicated. Forced myself to keep a steady pace but knew I was not quite as fast on the return trip.

Still ended up with a new PR of 22:52 although the course end up long at 3.188 miles and my actual 5K time by GPS was a 7:15 average pace for 22:28. Either way I was satisfied with the end result.  I did manage to run a little more even pace this time, by the GPS:

1st  mile    7:01

2nd  mile   7:19

3rd mile    7:24

.1 mile       0:44

Actual 3.1 mile time 22:28. Average HR for the race 164.


Comments
From Benn on Mon, Mar 17, 2008 at 09:42:55

Super race!! Looking forward to a good year :) Spring is almost here! I'm sure of it!

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