Sunderland 5K Road Race 24:26 NEW PB!!!

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.

Route of the Sunderland 5k.

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!

Lessons

I learnt a few things while running the 5k race this morning.

1) If you haven't been training to run a 5k race at a certain pace which just happens to be faster than the pace you were aiming to run a 10k in found but found too difficult and had to reassess how fast you will be able to complete said 10k, you will not magically be able to run the 5k at this pace.

2) If you wake up feeling lethargic and bloated, it won't help either.

4) Despite losing 14lb, and training somewhat regularly, you will only knock 1 second off the PR you set over a year ago.

5) After running you'll end up with phlegm in your lungs so that whenever you laugh you sound like a 65 year-old woman who's smoked 40 a day since age 14 for a good few hours afterwards. (Seriously, lungs, WTF?)


So I finished the race in 25:30, deducting the time it took to get over the finish line. I couldn't keep up with my mate who was pacing a 24 minute 5k from the word go. I was really hoping to finish in under 25 minutes at least, but I just didn't have the energy to sprint at the end.

I was talking the race over with my partner Mr Scientist, and he made a very pertinent observation which lifted my spirits a lot when he pointed out that consistency is a good thing. Finishing a race in a similar time isn't as good as finishing it quicker, but it isn't worse either.

I've had to reassess my goal for the 10k. I have 9 weeks and I'm going to aim for a sub-hour 10k. After that I'm going to train for a sub-25 minute 5k, and I will achieve it.... eventually.

State of Affairs

I had a rest day today.
I have transportation sorted out.
I have my breakfast for tomorrow ready.
My running stuff is all laid out.

Tomorrow I will attempt, for the first time ever, to run a sub-25 minute 5k.
The quickest I've managed so far is 25:31
I was a stone heavier when I did that in June last year.
I have a colleague who is a better runner and much fitter than me who is going to mark out a sub-25 5k.

On Thursday I ran 2 miles in 15:06, which is a 07:33 pace.
To do a 25 5k I need to run a 08:00 pace.
I should aim for a 24 minute 5k, which is approximately a 07:44 pace.

I'm terrified I'm going to fail, like I did the fitness test, like I have at losing much weight recently, like I do most challenges I set myself. I will go to bed worrying about letting myself down. About letting my colleague down.

I will get up anxious tomorrow. I will have a shower anxious, I will eat breakfast anxious, I will drive there anxious. I will meet my friends at the race anxiously. I will warm up anxiously. I will stand in the crowd, moving from foot to foot anxiously, making sure my laces are tied anxiously, making sure my the bun in my hair is tight but not too tight anxiously, I will check my iPod is ok anxiously, I will look from the start banner to the road I'm going to be running on for the next 5k anxiously.

When the start gun goes I will turn to my colleague, grin, and start running.

And I will not stop. I will keep going. I will push myself even though I'm tired, even though I'm sweating, even though my throat is tight and my lungs gasping for air. I will keep going even though I want to stop.

I will refuse to give in.

Wish me luck.