Thursday, July 12, 2007

Joliet Sundowner 5k Update

I ran the Joliet Sundowner 5k tonight. I had hoped to be able to break below 19 minutes. Unfortunately, I didn't do it. Here are my splits.

5:50
6:04
6:38
0:40
19:22 (6:15 pace)

On the positive side, this was a PR by about 10 seconds. Most significantly, I won FIRST PLACE IN MY AGE GROUP. (pictures to come) This was the goal I set forth for this race and I achieved it. Sweet trophy, too...

However, I thought I'd be able to hold more strongly than I did. Time to get out on the track, I suppose. The conditions were very good - relatively cool for a summer 5k. Course was rolling hills, but not too challenging. This was a sub-19 opportunity, but I guess I wasn't ready. I need speed work. I have been avoiding it for the most part. It's time to bite the bullet.

This 5k time on McMillan's predictor chart puts me at 3:08 for the marathon. I have a long way to go, it seems.

WTD Mileage with this race: 26

Plan is to do six easy tomorrow and 14 on Saturday. Total in plan for week: 46.

9 comments:

Theoutofshapeguy said...

Dude you are freakin awesome! Congrats on the 1st place finish!

Andrew said...

Congratulations on the age group win. That is great!

As an alternative plan, you may want to take a critical look at your weekly mileage as the culprit - not the lack of the track work. Longer miles build your aerobic capacity (ability to work using oxygen). The better this is, the faster and longer you can go before the body builds up the lactate (which is what pulls the plug on the steady pace).

Track work will fine tune your current condition creating "buffers" to the effects of lactate. Great for peaking near your goal race. But it won't make you faster per se. That is what more mileage will do for you.

After your 3:10 BQ it's exciting to watch you chase the sub three. Keep working!

Firefly's Running said...

WOW! That's awesome!!

Chad said...

Ryan,

First, congrats on the PR and the hardware.

Second, dang it, Andrew beat me to it. Look at your first two splits and tell me you don't have the speed to run sub-19 or even 18:30.

You have the speed, what you lack is the endurance to hold that speed - evident by your 6:48 third mile. Ouch.

Given that, and the fact that you're training for a marathon, I'd focus on mileage and tempos. I think you can throw some speed in towards the end, but you want to do it to sharpen up, not because you weren't happy with a 5K three months before your goal race.

Eye on the prize.

Fran said...

Wow congratulations of the 1st place showing. You're getting super fast!

Michael Jay Dotson said...

Belated congrats on your 1st place finish and good luck at the CDC. It's a fast course that should propel you to a 1:27.

Mark E. said...

I'll be running this race this year. Will you be?

Mark E. said...

Ryan,
Is it just me or was the first mile marker kinda long on this course?

Ryan said...

Mark: Actually, i think it is the 3rd that is way long. Something is definitely screwed up.