The website bills the Sunderland 5k Road Race as 'fast and ideal for PB's'. The race is held in the paths through the park around the Silksworth Sports Complex. The course through the park goes around the lakes and so it's attractive race for one held in Sunderland. It's also very flat. I'd go as far as saying it was mostly downhill because the first part was downhill and the rest of it didn't contain any major hills. It was well organised and stuffed full with running club runners. I felt very nervous and out of place being there on my own.
The first mile started off with a long stretch downhill and was very easy. In mile 2 I deliberately slowed down so I didn't burn out, and sped up in mile 3 because I was worried about not getting a sub-25.
I almost managed not to embarrass myself, but right at the finish line I thought someone pointing pointing out the finishing line was holding out his hand and I slapped it like an absolute muppet. How embarrassing?! I only afterwards realised what he was doing because I saw someone running down by the the side of the finish line instead of crossing it.
So how did I get a sub-25 5k? I've been training for a 10k which built up my endurance and stamina. I got a psychological boost from knowing that if I could run at a certain pace over a longer distance I could certainly go faster over a shorter one. I did interval training which increased my speed. I've done about 5 5k races now so my body is accustomed to running at a high effort over that distance. I also chose a race that was well known for being a good one for PBs.
Time: 24:26 (from my Garmin - my whistle time is easily 15 seconds longer because it took me a while to cross the starting line)
Avg Pace 07:42
Splits: Mile 1 07:22, Mile 2 07:53, Mile 3 07:50, Mile 4 (0.17 miles) 01:20 (avg pace 07:45)
Things to work on: Getting a sub-24 5k, not slowing down too much in the second mile.
Now, if you'll excuse me I'm off to have a victory glass of white wine!
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| Route of the Sunderland 5k. |
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| Elevation of the Sunderland 5k. Verrrrry nice. |
The first mile started off with a long stretch downhill and was very easy. In mile 2 I deliberately slowed down so I didn't burn out, and sped up in mile 3 because I was worried about not getting a sub-25.
I almost managed not to embarrass myself, but right at the finish line I thought someone pointing pointing out the finishing line was holding out his hand and I slapped it like an absolute muppet. How embarrassing?! I only afterwards realised what he was doing because I saw someone running down by the the side of the finish line instead of crossing it.
So how did I get a sub-25 5k? I've been training for a 10k which built up my endurance and stamina. I got a psychological boost from knowing that if I could run at a certain pace over a longer distance I could certainly go faster over a shorter one. I did interval training which increased my speed. I've done about 5 5k races now so my body is accustomed to running at a high effort over that distance. I also chose a race that was well known for being a good one for PBs.
Time: 24:26 (from my Garmin - my whistle time is easily 15 seconds longer because it took me a while to cross the starting line)
Avg Pace 07:42
Splits: Mile 1 07:22, Mile 2 07:53, Mile 3 07:50, Mile 4 (0.17 miles) 01:20 (avg pace 07:45)
Things to work on: Getting a sub-24 5k, not slowing down too much in the second mile.
Now, if you'll excuse me I'm off to have a victory glass of white wine!
Congratulations! That's an awesome time. I hope that you enjoyed the victory wine :-)
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