Friday, September 23, 2011

5 Mile Race Plan

First of all I want to give a big HURRAY, since no luck is needed for this girl, to Ali because tomorrow she will be running in her first marathon.  I L-O-V-E her blog and even ordered one of her I <3 Sweat shirts because she is that awesome!  I can't wait for it to arrive and if it gets here in time for our half marathon then that is going to be my shirt of choice for the day.  Go take a look at Ali's blog and see everything that she has accomplished during her training.

As I mentioned yesterday, tomorrow we are running in Lollypop Farm's Barktober Fest 5 mile run. 


I'm really excited and I can't wait to support the organization where we got one of our cats, Teagan, and our dog, Bernie. 

 The Bern

Teagie

The weather forecast has me really excited too!

Lovely temperature!

The rain won't bother me and I would much rather have rain than hot, scorching sun beating down on me.  I think that a t-shirt and shorts will be the best bet for tomorrow.  I could wear my capris, though.  Either way I am excited to run a race in my temperature of choice, especially since our last two races were NOT preferable temperatures.

In the three races that we have done so far, I really didn't have a plan.  For our first race, I just wanted to finish and run the entire 5K.  Mission Accomplished!  Our second race, another 5K, I had really wanted to go 30 minutes or less, but I would have been happy with just a better time.  In the end, I didn't go 30 minutes or less but I did get a PR.  Unfortunately, I had to walk a little bit but considering the race conditions I was fine with that.  

Our third race (race report coming tonight), was a 10K.  I had read somewhere (I can't remember where at the moment) that a good time for a 10K is approximately double the time of your 5K plus 10 minutes.  I'm not sure how accurate this is, especially since I have done faster than that.  Since it was really hot that day I wanted to do the 10K in 1:15.  I knew that I was going to struggle in the heat and I didn't want to be disappointed in my time so I picked something that I felt I could accomplish.  My time ended up being 1:11.34.

With three races under my belt, I figured this time I should try to set A, B and C goals for the race tomorrow.  I've seen other runners use this approach and I thought that it would work for me this time.  Of course your A, B and C goals all need to be something that you will be happy with. 

Using the McMillan Running Calculator, that another sweaty gal recommends, I calculated what my 5 mile race time should be by using my fastest (unofficial) 5K time


According to this I should be able to do a 5 mile run in 51:24 at a 10:16 minute per mile pace.  While talking with Mike, I told him that my A goal is to do it in 50 minutes or less, so I guess 51:24 is pretty close! (Plus, check out that half marathon time, my goal is to go under 2:30 so it is possible!)

My B Goal is to do it in 55 minutes or less and my C Goal (if I totally hit a wall) is an hour or less. 

Mike has plans to try to do it in 45 minutes or less and I put his best 5K time into the calculator and it said he should be able to do it in about 47 minutes, so hopefully he will meet his goal!

How do you set your goals for races?  Do you set one goal or multiple goal times, just in case?

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