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SLCTC Winter Series 5k

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Location:

Salt Lake City,UT,United States

Member Since:

Sep 14, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF

2016 Races

Personal:

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Sat, Jan 30, 2010
Race: SLCTC Winter Series 5k (3.1 Miles) 00:16:14, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.003.100.000.0010.10

I will credit this win (first ever 5k win) to whoever locked Dennis Simonaitis' keys in his car.  Don't quote me on it  but apparently something he needed for the race was locked in his car so he couldn't race.  I guess the running Gods were on my side today.

The Race:

I took off out of the gate in the lead and held it to about the first mile mark.  First split was about 5:10.  At that point a young kid, possibly in his late teens or early 20's, caught up but didn't pull away and Albert wasn't far behind.  I ran beside or slightly behind the young kid from mile 1 and through the turn around.  Mile 2 split was slightly slower at about 5:20.  The turn around probably slowed us a bit and I was trying to conserve energy for the finish.  At the 2 mile mark we were still side by side and for the next 3/4 mile he put in a few small surges.  Fortunately they weren't big surges and I was able to stay within a few feet.  By mile 2.75 I knew I had a shot so then I just had to figure out how long I should or could wait to put in a surge.  I figured by mile 2.9 it was now or never so I kicked as much as I could and to my surprise the young kid didn't follow.  I was obviously happy with the result considering the weather and the fact that the season just started.  After reviewing past 5ks, which I don't run a lot, I discovered that this might actually be a PR for an honest 5k course; my previous best was a 16:23 run at the Heart of Holladay in 2001.  My excuse for not improving my 5ks has been and will continue to be that they I don't care enough and they HURT! :)

 

Nike Lunar Elite 2 Miles: 10.10
Comments
From allie on Sat, Jan 30, 2010 at 15:36:37 from 98.202.24.36

nice race and congrats on the win! i agree, 5Ks are downright painful.

From Laputka on Sat, Jan 30, 2010 at 17:48:23 from 98.202.142.68

Congratulations on the win today! I agree, 5K's hurt, but it had to feel good finishing first.

From Jon on Sat, Jan 30, 2010 at 17:49:33 from 75.169.143.180

Wow, great way to start the year! Way to hold off the young guy.

From Steve Piccolo on Sat, Jan 30, 2010 at 19:39:13 from 66.60.123.75

Congrats on a nice win!

From Adam RW on Sat, Jan 30, 2010 at 20:24:52 from 24.10.132.131

Fritz,

It was great to talk to you again. It was also great to see you in action. Next time I may even get the cheering right. I think I got a picture of the finish I'll send your way.

From Burt on Sat, Jan 30, 2010 at 21:09:11 from 98.177.216.165

Clearly I don't run 5k's hard enough, because they aren't painful to me. LOL! Great job on holding the kid off.

From jtshad on Mon, Feb 01, 2010 at 11:13:03 from 204.134.132.225

Great race and time! Nice way to start off the year with a fast 5K win!

From Sasha Pachev on Tue, Feb 02, 2010 at 18:18:02 from 192.168.1.1

Congratulations on a 5 K PR. I think this was an honest win. Dennis has been getting slower, he probably could have run 16:25, but not 16:14. Very solid kick, shows you have some serious potential. I'll look at your training in more detail when I have a chance and will post some ideas.

From Sasha Pachev on Tue, Feb 02, 2010 at 18:36:03 from 192.168.1.1

After looking at the graph of your mileage for the end of 2008 and the entire year 2009 I think I understood something. If 250 miles a month with occasional drops to 150 is enough of an aerobic stimulus for you to run PRs in all distances 5 K through the marathon, most likely you are still not fully developed aerobically. Which is exciting because that suggests sub-2:19 is within the realm of possibility without having to do anything unknown to science.

What I would do is make sure you never run less than 10 miles on any single day (except one day of rest per week). Slow the pace down if you have to. Occasionally run fast so you will not forget, and when you do, do not go slower than 5:40. If you cannot go 5:40 or if you are done with sub-5:40 for the day, do not break 7:00 for the rest of the run. If you start itching to run 6:30s, speed up all the way to 5:40 or faster until you are tired.

If my guess is correct and this is indeed a step in the right direction, you will be in sub-1:10 honest course half shape around May/June, 5 K will probably drop to 15:40, 10 K around 32:30.

From Fritz on Tue, Feb 02, 2010 at 23:00:49 from 97.117.46.214

Thanks Sasha. I have always known the I need more focus with my training. In my early 20's I was extremely disciplined with triathlon training and I didn't like where I ended up. Of course I am older and wiser now so I think a more focused approach could be manageable.

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