Enjoy Your Summer 5K's
Greetings,
Today I ran in a local 5K, in my old college stomping grounds at Mayville, ND. This race was pretty neat for its course, since we started at the hospital in town (one I've been to many a time in the past to visit people at), and it went all around the college campus outskirts, and back to the hospital. (Felt like running around the campus in my college days again!) A good little 2 loop course to do, good from a safety standpoint & less overall volunteers to cover areas. I think we even had a guy on a bike doing some live updates by cell phone to the local radio station. First time I have seen that at a race, actually.
Before the race, I knew the best I could possibly do was 2nd, due to a guy I saw wearing a regional college's XC team shirt.
And he took off like a bat out of hell when the race started, along with another guy not too far behind him, who looked well-tuned up for running. I was able to keep these 2 in sight for about the first half-mile, I'd say, which meant I was comfortably in 3rd at this point. I could hear a guy behind me, but my pace seemed okay enough where after a few more blocks, I couldn't hear him any more.
Coming around the first lap, I had 10 minutes on my watch approximately. I was feeling okay, but not quite up to an all-out speedy day, as the wind was starting to pick up from the north, and I thought I'd save my speed for when the wind would be to my back on the returning loop to the hospital. I was still pretty comfortable with my 3rd place setting, so I worked on practicing some 'wind-slicing' form running with that north wind. What do I mean by 'wind slicing'? Well, if you've heard of the Pose Method & the Chi Running methods lately, I used to practice the Chi Running technique a couple of years ago. I found out by using Chi Running form into the wind, I could create less drag on my body and still maintain a good clip without feeling so darn tired. I also have tested this method with my GPS watch in the past, leaving me amazed that my running paces were going really well, and I wasn't feeling as tired as before at those paces. So, in general, when I now face a head-wind, I'll 'shift gears' into my Chi Running-style of running and use it just for those short head-wind periods of my run. I don't know if I really do it right, but something's working with it. I feel if I do it in these types of situations, that's all I'll need to use it for. Chi Running form is becoming a bit popular for those in marathons & ultra-marathons it seems, and I guess if you're used to long, slow mileage and wanted a more economical way to run, Chi Running may help. But, for guys like me who love SPEED & going fast, I don't think its best to practice Chi Running as your only form of running for that. That's where it's perhaps better to work on traditional running technique, relying on force production & absorption to propel yourself faster. So, from my perspective, Chi Running's helpful in conserving energy in windy sections of 5K to mile races, but not for the entire race to use.
Anyways, getting back to the race: I decided to go all-out with about 4 blocks to go, finishing out in about 20:10 for a time. Not quite a personal best time, but the time is in my top 3 times for a 5K, so its a "Top 3". I also got my 2nd Top 3 finish in a 5K this year, making my two 5K runs so far, two 3rd place finishes. Roughly a 6:30/mile pace for this race. Not bad when most of my runs will average around a 6:45-7:00/mile pace for workout durations, where I cover only about 2 to 2.5 miles.
Oh, and by the way, in case you were wondering, the college runner got a 15:57, I think. That's SICK! He was fast, & it was fun to see someone go that fast.
Next 5K on my list: Looking ahead to August 20th for this race, check it out to see what its all about: http://fmfoxchase.com I feel like going just to see the ladies there!
Another one that is coming up is on August 29th, up in the town I used to work & coach in, Thief River Falls, MN, for their education association's 5K run.
Also, one last thing about today's 5K: it helped support the cardiac rehab program at the hospital, and for $10 I got to run, and got a reusable grocery bag & a handy little pocket-sized first aid kit, too. Gotta love 5K giveaways!
As far as what my plans are for my workouts, I think I'll keep on sticking with the approach of "run a fast mile within 2 to 2.5 miles worth of running via distance intervals". I have roughly a month before these other 2 races come up, so I'll stick with working on a faster mile to help boost my VO2, or at least keep it up there.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Today I ran in a local 5K, in my old college stomping grounds at Mayville, ND. This race was pretty neat for its course, since we started at the hospital in town (one I've been to many a time in the past to visit people at), and it went all around the college campus outskirts, and back to the hospital. (Felt like running around the campus in my college days again!) A good little 2 loop course to do, good from a safety standpoint & less overall volunteers to cover areas. I think we even had a guy on a bike doing some live updates by cell phone to the local radio station. First time I have seen that at a race, actually.
Before the race, I knew the best I could possibly do was 2nd, due to a guy I saw wearing a regional college's XC team shirt.
And he took off like a bat out of hell when the race started, along with another guy not too far behind him, who looked well-tuned up for running. I was able to keep these 2 in sight for about the first half-mile, I'd say, which meant I was comfortably in 3rd at this point. I could hear a guy behind me, but my pace seemed okay enough where after a few more blocks, I couldn't hear him any more. Coming around the first lap, I had 10 minutes on my watch approximately. I was feeling okay, but not quite up to an all-out speedy day, as the wind was starting to pick up from the north, and I thought I'd save my speed for when the wind would be to my back on the returning loop to the hospital. I was still pretty comfortable with my 3rd place setting, so I worked on practicing some 'wind-slicing' form running with that north wind. What do I mean by 'wind slicing'? Well, if you've heard of the Pose Method & the Chi Running methods lately, I used to practice the Chi Running technique a couple of years ago. I found out by using Chi Running form into the wind, I could create less drag on my body and still maintain a good clip without feeling so darn tired. I also have tested this method with my GPS watch in the past, leaving me amazed that my running paces were going really well, and I wasn't feeling as tired as before at those paces. So, in general, when I now face a head-wind, I'll 'shift gears' into my Chi Running-style of running and use it just for those short head-wind periods of my run. I don't know if I really do it right, but something's working with it. I feel if I do it in these types of situations, that's all I'll need to use it for. Chi Running form is becoming a bit popular for those in marathons & ultra-marathons it seems, and I guess if you're used to long, slow mileage and wanted a more economical way to run, Chi Running may help. But, for guys like me who love SPEED & going fast, I don't think its best to practice Chi Running as your only form of running for that. That's where it's perhaps better to work on traditional running technique, relying on force production & absorption to propel yourself faster. So, from my perspective, Chi Running's helpful in conserving energy in windy sections of 5K to mile races, but not for the entire race to use.
Anyways, getting back to the race: I decided to go all-out with about 4 blocks to go, finishing out in about 20:10 for a time. Not quite a personal best time, but the time is in my top 3 times for a 5K, so its a "Top 3". I also got my 2nd Top 3 finish in a 5K this year, making my two 5K runs so far, two 3rd place finishes. Roughly a 6:30/mile pace for this race. Not bad when most of my runs will average around a 6:45-7:00/mile pace for workout durations, where I cover only about 2 to 2.5 miles.
Oh, and by the way, in case you were wondering, the college runner got a 15:57, I think. That's SICK! He was fast, & it was fun to see someone go that fast.
Next 5K on my list: Looking ahead to August 20th for this race, check it out to see what its all about: http://fmfoxchase.com I feel like going just to see the ladies there!
Another one that is coming up is on August 29th, up in the town I used to work & coach in, Thief River Falls, MN, for their education association's 5K run.
Also, one last thing about today's 5K: it helped support the cardiac rehab program at the hospital, and for $10 I got to run, and got a reusable grocery bag & a handy little pocket-sized first aid kit, too. Gotta love 5K giveaways!
As far as what my plans are for my workouts, I think I'll keep on sticking with the approach of "run a fast mile within 2 to 2.5 miles worth of running via distance intervals". I have roughly a month before these other 2 races come up, so I'll stick with working on a faster mile to help boost my VO2, or at least keep it up there.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Posted by 1 Mile Nation at 7/25/2009 7:40 PM 
Categories: uncategorized
Tags: Interval training 5K Race 5K
Categories: uncategorized
Tags: Interval training 5K Race 5K
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