I was supposed to run in the Goldenwest 5K in Ogden today but I found out yesterday that I had to be in Salt Lake City by 9:50 so there was no way I could do the race and get to SLC on time. So I did my own race. I think I could have done better in the race environment but I did the best I could.
Started with a three mile warmup with some strides. This may have been a liitle to much for me because I felt tired from the start of the race.
I decided to use the course from The Classic 5K here in Layton because it was close and I know the course. Started from the Layton park and went out to Lancer Lane down to Gentile. Turned right on Gentile and then right on the Bamberger trail. The first part was a slight downhill so I went a little faster then I normally would have. Next, turned right on Church St. then right on Golden Ave. This part is all uphill until shortly before turning right on Fort Lane which is then a slow downhill to Gentile then right turn back on Lancer Lane. Instead of going back into the park I continued on Lancer Lane to Fort Lane where my Garmin indicated I had finished the 5K.
Splits
| No |
Start
Time |
Start
Distance |
Duration |
Distance |
Average
Pace |
Average
Heart rate |
| 1 |
7:11:00 AM |
0.00 mi |
00:08:11 |
1.00 mi |
08:11 min/mi |
159 bpm (84%) |
| 2 |
7:19:11 AM |
1.00 mi |
00:09:01 |
1.00 mi |
09:01 min/mi |
168 bpm (89%) |
| 3 |
7:28:12 AM |
2.00 mi |
00:09:02 |
1.00 mi |
09:02 min/mi |
170 bpm (90%) |
| 4 |
7:37:15 AM |
3.00 mi |
00:01:02 |
0.12 mi |
08:56 min/mi |
172 bpm (91%) |
| Totals: |
00:27:18.0 |
3.12 mi |
08:45 min/mi |
166 bpm (88%) |
I had really hoped to improve on my 5K time but this time was slower then both 5Ks I did last year. Not sure what I did wrong. Last year I had just started running and wasn't doing any speed work or tempo. This year I started doing interval and tempo training 12 weeks before this run but I haven't improved my speed at all. I did most of my running this winter on a treadmill and thought I was doing pretty good until I started running outside again three weeks ago and felt like I had really lost a lot of fitness.
I finished up by cooling down two miles back to my house.
| 