General Discussion Race Reports! » Vandalia 5K Rss Feed  
Moderators: k9car363, alicefoeller Reply

Vandalia 5K - Run


View Member's Race Log View other race reports
Vandalia, Ohio
United States
Ohio River Road Runners Club
65F / 18C
Overcast
Total Time = 22m 12s
Overall Rank = 44/123
Age Group = 30-34
Age Group Rank = 6/10
Pre-race routine:

When I rolled in to the race it was raining and overcast. People inside the YMCA were asking to see if there was any danger of tornadoes. I changed, and registered. Interestingly, One did not need to wear a race number if you had a road ID. The bib number was only used for emergency contact information. Ever have premonitions that you ignored, and regretted later? That morning I had looked at my Road ID, had a feeling that I should take it, and talked myself out of it. It would have come in handy. I did have my race belt, but it would have been better not to use it.

It was interesting to look around and see all the different running groups that were out. Apparently running groups are a thing, and I was ignorant of them before. It's definitely more fun to go to a race with people you know than do it solo.
Event warmup:

I did a slight jog and walk to get the HR up a little. Nothing significant.
Run
  • 22m 12s
  • 3.1 miles
  • 07m 10s  min/mile
Comments:

The run started out on a jogging path through a park, so I positioned myself near the front of the field so it would be less congested. I got out to a quick start, and when I looked at my watch, I was enlightened that my 6:00 pace that felt so easy would need to be toned down. I settled down into a 7:00ish pace, and let the field sort out around me.

The purpose of this race was to assess my fitness due to lack of training. So I settled in to a 7:10ish pace, was going to check and see how I felt after two miles, and then push it for the last mile if I could. My HR stabilized somewhere around 160 for most of the race (the Mio Link worked great).

The race went pretty smooth, but I don't think I could have pushed it much harder than I did without blowing up. The cardiovascular system was the big limiter, rather than pushing my muscles too hard. At about 2 mi a guy came alongside and said I looked like I was running real smooth and that this must be a training run for me. I said it was in a sense, but still a race.

I tried to stay close to him for the last mile, but my HR was edging up toward 170, and I couldn't push myself much harder. As we closed in on the finish, I could tell I wasn't going to catch the guy ahead of me, and the people behind me weren't going to catch up, so no need for a sprint finish this time.
Post race
Warm down:

I let the volunteers take my chip, and I went to get some cookies and some waterr. I ran into a guy from the sprint tri on the weekend, and he said that he thought he ran slower in this 5k than he did in the 5k for the tri. I, fortunately, ran quicker.

The rain started to drip and drop about 30 minutes after the race start, so I headed back to my car and took off.




Last updated: 2014-05-11 12:00 AM
Running
00:22:12 | 03.1 miles | 07m 10s  min/mile
Age Group: 6/10
Overall: 44/123
Performance: Good
Course: The course was an out and back loop. It was very, very flat.
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4

{postbutton}
2014-05-15 8:33 AM

User image

Veteran
1100
1000100
Dayton
Subject: Vandalia 5K


2014-05-15 8:47 AM
in reply to: #4996507

User image

Pennsylvania
Subject: RE: Vandalia 5K

Nice job treating the race as a bit of a recon mission and assessing where you are while recognizing where you are, fitness-wise.  Very smart move to limit yourself given your present fitness.  I am going to read your report again and also Satly's quote about expectations vs. reality and take both to heart for my race this weekend.  That was interesting about the bib being solely for emergency ID. Thank you for the meaningful write-up and also a big congrats on putting down a good time for as little running as you've been doing - speedy fox!

2014-05-15 10:11 AM
in reply to: melbo55

User image

Veteran
1100
1000100
Dayton
Subject: RE: Vandalia 5K

Originally posted by melbo55

Nice job treating the race as a bit of a recon mission and assessing where you are while recognizing where you are, fitness-wise.  Very smart move to limit yourself given your present fitness.  I am going to read your report again and also Satly's quote about expectations vs. reality and take both to heart for my race this weekend.  That was interesting about the bib being solely for emergency ID. Thank you for the meaningful write-up and also a big congrats on putting down a good time for as little running as you've been doing - speedy fox!

Thanks for the good thoughts!

2014-05-15 12:03 PM
in reply to: #4996507

User image

Master
6740
5000100050010010025
Englewood, Florida
Subject: RE: Vandalia 5K

Nicely done.  You've got a good idea on where you stand, since it looks like you didn't over or under push it. And the Mio worked well also, so all in all a successful day of figuring out where you stand. Congratulations.

2014-05-15 1:10 PM
in reply to: cdban66

User image

Master
8555
5000200010005002525
Raleigh, NC area
Subject: RE: Vandalia 5K
2014-05-16 3:23 PM
in reply to: #4996507

User image

Master
6589
50001000500252525
Rio Rancho, NM
Subject: RE: Vandalia 5K

If a 22 minute 5k gets you 6th out of 10 you've got a competative AG!

Nice job knowing your limits. Good to see you getting out there racing again!



2014-05-16 4:49 PM
in reply to: rrrunner

User image

Master
6968
500010005001001001001002525
Orlando
Subject: RE: Vandalia 5K

Can't wait to see what you can do when you have your running legs back!  Great job!!

General Discussion-> Race Reports!
{postbutton}
General Discussion Race Reports! » Vandalia 5K Rss Feed  
RELATED POSTS

Vandalia 5K

Started by dtjunkie
Views: 664 Posts: 1

2011-05-17 9:14 PM dtjunkie

Vandalia 5K

Started by apicek
Views: 600 Posts: 2

2011-05-17 9:13 PM dtjunkie

Cape Henry 10 Miler & 5K-21M-5K Duathalon

Started by Lunch $ victim
Views: 1353 Posts: 1

2006-11-19 3:36 PM Lunch $ victim

Cape Henry 10 Miler & 5K-21M-5K Duathalon

Started by TH3_FRB
Views: 1587 Posts: 3

2006-11-20 7:49 AM Shanks

4th Annual Sun Bowl 5k Run & Walk 5k Run

Started by Lasersaw
Views: 1536 Posts: 1

2005-12-31 9:19 PM Lasersaw
RELATED ARTICLES
date : May 17, 2010
author : mjfewell
comments : 3
In November of 2000, I noticed that I was losing the feeling in my toes. The sensation traveled up my body and within a week, I was nearly 80% paralyzed.
 
date : October 30, 2005
author : acbadger
comments : 0
First, with your upcoming 5K, I strongly advise you to check out the “Couch to 5K” training schedule. This training schedule is a GREAT way to get back into running safely and wisely.
date : October 24, 2004
author : tri-en
comments : 0
If you are like many runners you may be frustrated at racing 5K distances and never being able to run them faster. Improve your race pace with this flexible 12 week program.
 
date : September 26, 2004
author : jhealy422
comments : 2
For as long as I can remember, I’ve had weight issues. I remember standing on the scale as a child weighing 60 pounds and feeling fat. My family dealt with stress by eating.
date : August 29, 2004
author : Ron
comments : 6
Couch to 5k programs for those starting from square one.
 
date : August 29, 2004
author : Ron
comments : 12
This aggressive couch to 5k program will get you running from nothing and will be the lead-up to any of the sprint programs.
date : August 29, 2004
author : Ron
comments : 2
This couch to 5k program will get your running in seven months and can be the lead-up to any of the sprint programs.
 
date : August 29, 2004
author : Ron
comments : 2
Overview of two walk/run routines for training for a 5K.