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Draper Days 5K

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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

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Sat, Jul 21, 2012

Race: Draper Days 5K (3.11 Miles) 00:15:58, Place overall: 6, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
4.00	0.00	3.10	0.00	0.00	7.10

5k! Ouch. I have never run a race this close to a marathon but I figure a 5k tune up could only help. I warmed up a couple of miles then lined with with a stacked field of speedy guys, i.e. Teren, Jamal, Ben, Riley, James, Albert, Nate, Ken, Steve, Dennis, etc.

I went out behind the leaders but caught by the end of the first quarter mile. And then stupidly I even surged to take the lead for a split second and the half mile point. So when was the last time I was ahead of Teren?? Uh....that would be never and it obviously turned out to be a bad idea. Teren, Jamal, Ben went through the first mile split in ~4:55. As we turned the first corner Teren and Jamal surged ahead and then I was passed by Ken and Nate. Mile 2 was slightly downhill and the split was 4:59. Right around that point Riley went blazing by me like I was standing still and from there I just tried my best not to lose ground on Ben. He ended up pulling away slightly on the gradual incline and beat me by about 10 seconds. Mile 3 split was an awesome 5:34! Great pacing, huh? Well at least I got in a good workout and was humbled once again by the 5k. The only good thing I can say about a 5k is if you blow up 2/3rds through the race you only have 1 mile to suffer instead of 8.5. Now I am looking forward to the much more enjoyable marathon on Tuesday. After the race I cooled down with the fresh off the ship newlyweds, James and Allie, and then chatted with Albert, Riley and Ben at the post race festivities. All and all a great morning.

Comments

From Andrea on Sat, Jul 21, 2012 at 13:56:25 from 184.167.8.115

The great thing about 5ks before a long race is that they make marathon pace seem way easier! Good luck on Tuesday!!!

From Jake K on Sat, Jul 21, 2012 at 14:07:12 from 184.167.8.115

Good running buddy! Based on your 5k to marathon projections, you should be good for about 2:12 on Tuesday!

A little speed work after des news ans I think you can be breaking 15

From allie on Sat, Jul 21, 2012 at 14:34:40 from 174.23.135.116

nice job today. i spent most of the third mile thinking about how much more pleasant the marathon will be on tuesday (at least to mile 20 or so). my splits look like yours, although i think i win for dying harder. that race is designed to kill your pace in the last half mile.

enjoy the last two days of tapering and best of luck on tuesday.

From scottkeate on Sat, Jul 21, 2012 at 17:58:03 from 71.199.4.146

Gutsy run as usual. Best of luck on Tues. I'll be cheering you on at the finish line.

From Rob Murphy on Sat, Jul 21, 2012 at 18:16:03 from 75.121.85.227

Great tune-up Fritz. I'll see you along the Des News course - I'll be spectating.

From RileyCook on Sun, Jul 22, 2012 at 21:51:32 from 65.130.95.93

Good race Fritz. It was good talking to you. Good luck at Des News!

From Sasha Pachev on Wed, Jul 25, 2012 at 18:29:23 from 69.28.149.29

Fritz - do not be afraid to challenge Teren or anybody else. The first step towards moving into an upper bracket is to visualize yourself as being a peer and a welcome guest. That involves starting the race with them once you get to the point that you can make it to about half way at that pace.

Remember that up until 2009 in the 10 or so years we've raced against each other I had a perfect score against you. The first time you beat me was in the 2009 SLC Track club 15 K, and even then it was due to the fact that I got unusually sick. It took you until early 2010 to start hitting the times that would beat me on my best day in my best year. But now I ran a decent marathon, and you finished more than 12 minutes ahead of me beating my best time on this course by 8 minutes. The lesson to learn from that is that you should never assign yourself to a lower bracket but always look up having the faith that you can find something that will make you improve even if the odds appear to be against you.

From Fritz on Fri, Jul 27, 2012 at 20:41:43 from 76.27.28.67

Sasha, Thanks for the advice. I very clearly remember that 15k in 2009. It was a big confidence booster to finally beat you, albeit when you were sick.:) I definitely know that I have tons of room to improve at shorter races (flat 5k PR is only a 15:50). Assuming I can improve that significantly I know it will only help my half and full times.

From Sasha Pachev on Sat, Jul 28, 2012 at 12:47:31 from 69.28.149.29

Fritz:

You want to come over some time in the next couple of weeks to Orem to troubleshoot the 5 K problem with me?

Here is what I would like to measure:

- how fast you can run in a 200 meter sprint

- how long you can hold 4:48 pace in the Provo Canyon going down (up to 3 miles) and what happens with your HR when you get to the point failure

We can do the sprint in the canyon as well as it has markers every 100 meters.

15:58 new Draper Days course (the old one where I ran 15:37 was probably about 40 seconds faster) / 2:21:58 Desnews combination shows you have phenomenal marathon endurance. I do not know if it is physically possible to make it any better. You already basically can almost run an all out half and then do it again. However, as I mentioned before, there may be some room for improvement in the 5 K speed that can be done in a way that will translate in the marathon improvement.

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