Doctor's Day Dash 5k - Run5k

I have been slowly upping my speed over the past few weeks and really wanted to get as close to 30 or sub 30 as I possibly could. I have never been able to consistently hold a sub 10 minute mile for more than one mile, so I set that as my goal for today. At the start I was passed by what felt like everyone, but I knew the pace that felt right and I held it. I would see most of those people again. I stayed just above the pace I've been training at on my easy runs, I didn't want to blow up and wanted to have some left for a good kick at the end. I hit the halfway point at about 16:00 and knew I had to kick it up a notch. I think only 2 people passed me on the second half, and I was picking off all of those people who had shot ahead the first half mile. With one mile to go my legs were feeling the fatigue and I was starting to suck wind. I wanted to stop and walk but I wouln't let myself. I held on and gave a good strong kick the last 200-300 yards. Crossed the finish line in 30:32, my best time ever in a run. I was soooo excited. I wanted to break 30 minutes and if I had started my kick a little sooner I possibly could have, but I maintained a sub 10 pace for 5k which is huge for me.

I need to work on speed intervals, I have just been going out and trying to run a little faster than the week before, or hold a faster pace for longer, but I need organized interval work. That is my next step after the traditions tri this weekend. Otherwise, I would have started my kick sooner and passed the girl I finished behind instead of settling in behind her the last 50 yards.

I walked around to catch my breath, grabbed a bottle of water and sat down to drink. Took a few sips then decided the bananas looked really tasty. Grabbed one of the green ones and scarfed it down. I saw everyone walking around with smoothies so I got one of those as well, man, strawberry smoothie really hit the spot. Headed to the car to go home, shower, then go walk around hubfest for an hour and a half.


Lack of run base, lack of interval training. My tri training for the sprint this weekend has been swim and bike focused, so I've only been running twice a week and most of those runs have been less than 3 miles. I need a better run base and tons of speed work. That is on the schedule starting next week. I also probably shouldn't have done a bike/run brick the day before, but didn't feel fatigued from it.


This was a free race, it was meant to get people out and active. They gave a t-shirt and rubber bracelet with every entry. For a free race it was awesome. I wasn't expecting any post race food, but they had bananas, apples, oranges, smoothies and bottles of water. I didn't stick around but they gave awards for overall and each age group along with door prizes. Can't ask for a better bang for the buck! I will for sure do this race next year.