Last weekend I thought I would do a test run and see where my fitness was. Its been a while since I have run a 5K so all I know is how I used to run them. I didn't rest for it. I was in Tulsa that weekend so I did an awesome swim workout at the Jenks Aquatic center in the morning then did a good 2hr ride on the bike. The run was in the evening. Based on my interval times, I felt that I could run high 19 to low 20 min. I tried to get my fast running daughters to go with me but they both had excuses. It was a big race. Over 2000 people showed up for it and a Def Leppard cover band was at the finish with unlimited free beer to all. (age appropriate racers) It was going to be a nice evening for sure.
The correct way to run a 5K is to be able to hold the same pace throughout. I did exactly the opposite. I hit the 2.5 K then exploded. At 3 K I had a very strong urge to walk. Mentally I regrouped and readjusted my goal of just finishing under 21 minutes. I still managed to grab 3rd in my age group. I still can't believe that. I guess if you do the age adjusted calculations it gives me a low 18 minute 5K if I was young again.
So what went wrong. I went out at a conservative pace for me 5 years ago... not today. I also think my endurance is lacking. I've only been back at this for 5 months so I guess I can't expect too much too soon.
I uploaded my Garmin stats. Those of you who want to see how not to run a 5k... here it is. Enjoy;-)
Untitled by robchance at Garmin Connect - Details