Last weekend I went to Delaware to race another 5k. My plan was to take the race out slower, stay consistent and not positive split. I normally don’t have a “race plan” but last week I did! My last several races have ranged in pace with my first mile about a minute faster than my last mile. My goal for this 5k was to stay consistent and not range from 6-7 minute miles in a 5k.
I arrived to the race at 7:30 and did a longer warm-up than normal. My warm-up is definitely something I’m still trying to figure out. I’m not exactly sure what works best for me in short distances. I also hadn’t slept well the night before so I wasn’t sure how the race would go.
I got to the starting line and by 8:30 and we were off.
There was a man who sprinted out in front of everyone. He was wearing blue jeans and a long sleeve shirt. I assumed he probably wouldn’t be able to keep a 5:30 pace for the entire race in blue jeans but you never know. By the half mile point he started to walk.
During the first mile I found myself as 6th person overall and first women. I stayed with a pack of men the entire race and started to slowly pick them off. My first mile was 6:23. My goal was to run even 6:27 miles (a 20:00 minute 5k).
During the second mile I slowly began picking off some of the men. There aren’t many races I completely zone out but this was one of them. It honestly felt like a 20 minute blur. I passed two men who I have seen at several races.
Around mile 2 we passed the finish line and looped into a nature preserve. Seeing the finish line around mile 2 was rough! I began to just focus on two men in front of me. I crossed the second mile in 6:27. I hoped I would be able to maintain that pace and not positive split anymore.
During the third mile I focused on finishing strong. I reminded myself to keep my arms engaged. I passed the two males I was focusing on around 2.5. After that my only goal was to finish under 20 minutes.
Since I did not take the race out as fast, I didn’t fade! Who knew?
I definitely felt I was finishing much stronger then previous races. It was my fastest third mile of a 5k in a while. The two men I passed ended out kicking me in the last 100 meters. My kick for this race was the best it has been for a while but their kicks were both better! I didn’t let them passing bother me though.
I finished the last mile in 6:22 and the 5k in 19:59 and 1st women overall. I was happy with my efforts because I set out to do exactly what I wanted. I kept my splits consistent and finished my last mile the fastest. My endurance is slowly building but I still don’t feel that my turnover rate is where I want it to be. I know that will come with more speed work. I think adding some sprints will help with that as well.
Questions for you:
Do you generally run consistent 5ks or positive/negative split them?
What is your ideal warm-up distance?