Run 28:20 [3]
ahr:157 max:179 weight:178.8lbs
the results are in....5K in 28:20 going hard.
As I suspected the calculator had me going 29 flat based on my recent 10 mile time and I figured I could do better. Averaged 9:06/mile.
a few notes:
no matter how credible the calculator, they may not be accurate for certain people.....I suspected, and I was right, that the calculators predict my longer race distances to optimistically and my shorter distances to pessimistically....apparently I am more fast twitch than slow twitch and I always suspected that...I have always preferred shorter and faster in training and racing and this result demonstrates that.
-good effort and result for recent fitness but still jarring how much I have lost in the last 4 years. Aging is tough on the run speed even if you keep at it.....
-Perhaps with running over the winter and keeping my base and then speed work next spring I can improve on this despite that I will be a year older...
-Perfect cool temps and flat course to make this a faster course...and my knee was not an issue. It did not effect my run speed during the race...
-it was a tough last half mile.....as it should be. Ran fairly even splits with my last mile my fastest by just a second or two....good pacing.
-not sure about my HR average of 157...seems low....my HR was reading 85 for the first two minutes of the race and did not reach 157 till 4:00 minutes in.....not sure if my average is right and might be low.....hit 179 at the end...I would suspect it would be higher (I hit 183 on the 10 mile race last month)
-all and all, I am still glad I am at it....I cant imagine what would happen if I didn't....think you can really erode physically in your late 50's if you don't exercise and train.