The how to run a race stupid

[ROW]

Gun time: 21:23, Chip time: 21:13
Splits: 3:40, 3:49, *4:25, *4:24, *4:53

So we drove up this morning on a bus. It was a nice ride. For breakfast I had chocolate chip pancakes and a apple. The pancakes 4 hours before and the apple 2 hours before.

I started warming up around 8:10. Got in a good warm up. 5 minutes ez jog, 5 minutes steady, 2 minutes in the flats steady.

I stripped down at the start line. Well my adidas sweater. I just left it in a corner. Did some drills and long strides at race pace. I lined up with 5ish minutes to go.

Remember, when you want to run a race stupid you want to start at the back when your expecting a sub 20 race and start out too quick. I couldn't get to the front which really sucked. We started. Once we got to the line I tried to take off. Didn't happen. The people infront of me were pretty much walking. I tried my best and I finally got around everyone. So if anyone saw a guy in tights and a white singlet passing 50 people in the first k. That was me. I'm stupid.

So after the first 100m, I was pissed off. I settled into a pace that felt good at the time, but lots of adreniline was running. And I guess that makes me run a 3:25-30 pace for the first k. Hit the k in 3:40. So I ran my current 1500 race pace for 900 meters. Great. Not much happened. Hit the second k in 7:29. 3:49 second k. I felt slightly tired at 2k. Somehow at 2.5k I was done. My pace slowed a lot. I almost walked with 2k to go but I saw some people from RM with signs and that motivated me to keep running. Unfortunatley I walked in the last k. I was mad about that. I need to learn to HTFU. Sprinted the last 300 in. And that is how to run a stupid race.


I learned a lot today. I need to learn what the pace feels like that I should start out. I KNOW I am 19 low shape right now. No doubt about it. I was stupid this race. I should have been more calm at the start. I have run for retina in 2 weeks. I'm thinking that will go well.

[richie-rich]

i wonder how much was mental? you know you can run sub 20. your training says you can run sub 20. maybe you tried too hard to overcome starting from the back. in small races you can do this as there is more room to weave around people. at a race like ATB you're screwed.

i learn something from every race. when i have it all figured out i'll write a book until then, keep trying. you're faster than 21:13. today wasn't your day. it happens.

[Irongirl]

thanks for the tips!

[JSmitty]

Tough race ROW, but good thoughts and tips.

[Annelizabeth]

Ouch tough day. I echo soomebody elses comment about starting correls. In any event the leson you learned today is you are fast and not everybody is and you belong at the front.

[chunkymonkeymelonhed]

Tough day to be sure but lots to learn from.
You'll run smarter next race!

[DougG]

Tough day, but you learned something out there. Well done.

[Robbie-T]

ok I have no sympathy for you, Dude, come on you have been running long enough to know what your pace should be to run a solid race.
Take your goal divide by 5, run that pace for 4k then run harder as you can in the final one. Come on man!!

You will run fast times once you learn to THINK in races, you got potential.

[HCcD]

It's all about race strategy and race management, dude ... Plan your race and race your plan ...
Take your lessons learned today, Steve, and take it into your next race ...

[casual-runner]

You analyzed your race well, I will check in two week to see if you were able to execute the one well

[West Grey Runner]

Some days are just better than others ROW. Don’t sweat it , better runs are ahead.

[Double Bellybuster]

You'll get it next time.

A good rule of thumb is to look at prior year results to determine where you need to put yourself in the starting queue.

[b_squared]

I am pretty sure I was running behind you when you took your first walking steps at about 2.5 k and I was surprised because from my point of view your running looked fine, not like someone who was cramping, limping or breathing hard. So it must have been something internal that shut you down.

There are 'problems' at the start of every race so you've got to anticipate that you'll be ready to lay down a 3:40 split or have the discipline not to. This start must have been like your cross-country races - lots of runners of varying ability sprinting to the first corner - so you've done this before. I am not sure being closer to the front would've helped since those guys were going sub-3:00 splits. In any case, while you may 'know' you are in physical shape to go '19-low' your are not in that kind of race shape until you actually do it in a race. Having the mental ability to be disciplined when required and to dig deep into some very uncomfortable places is just as big a part of racing as the physical foundation. Putting them together is what will lead to a great race.
Good luck in two weeks!

[Mark.AU]

ok I have no sympathy for you, Dude, come on you have been running long enough to know what your pace should be to run a solid race.
Take your goal divide by 5, run that pace for 4k then run harder as you can in the final one. Come on man!!

You will run fast times once you learn to THINK in races, you got potential.

This.

[ROW]

ok I have no sympathy for you, Dude, come on you have been running long enough to know what your pace should be to run a solid race.
Take your goal divide by 5, run that pace for 4k then run harder as you can in the final one. Come on man!!

You will run fast times once you learn to THINK in races, you got potential.

This.

I'll get it next time.

[La]

Tough race ROW, but good thoughts and tips.

+1

The only true failure is the failure to learn.

[Mark.AU]

ok I have no sympathy for you, Dude, come on you have been running long enough to know what your pace should be to run a solid race.
Take your goal divide by 5, run that pace for 4k then run harder as you can in the final one. Come on man!!

You will run fast times once you learn to THINK in races, you got potential.

This.

I'll get it next time.

I know you will , I'm looking forward to reading that race report.

[Pat Menzies]

More than anything you need to look at your training and see where you are going wrong.
You are 16 and at that age you should be able to take minutes off your longer race pb's by playing video games.
If your performance is regressing dramatically then something is very wrong.
You need to learn how to run race distances at a high sustained effort with smart pacing before you take the show on the road. You NEVER practice that and you hardly ever race.
Do a 5km TT all by yourself and you will know much more accurately what to expect in a race.

[Avis]

Well, it often seems we all only learn things the hard way. Thanks for your honesty here, and don't beat yourself up too much. You learned a lot, and that counts!

[ian]

Do a 5km TT all by yourself and you will know much more accurately what to expect in a race.

Wise advice. I would also recommend, once the weather gets better, doing some of your tempo runs on an outdoor track so that you can practice getting into an even rhythm at a comfortably hard pace. A 5K tempo (with some warmup and cooldown) is a nice little workout, and it would certainly boost your confidence to run, say, 20:30 with a couple more gears in reserve.

[canalrunner]

Each race is an experience.

Clearly your splits indicate wrong pacing. Try a 4 minute pace for your first K next time out, and then rev it up. Seems like you got the motor running too fast, too soon.

Perhaps the goal in your next 5k shouldn't be your finish time but hitting your 3k split at 12 minutes or your 2k at 8 mins.

[ROW]

Each race is an experience.

Clearly your splits indicate wrong pacing. Try a 4 minute pace for your first K next time out, and then rev it up. Seems like you got the motor running too fast, too soon.

Perhaps the goal in your next 5k shouldn't be your finish time but hitting your 3k split at 12 minutes or your 2k at 8 mins.

I'm going to try even splits next year, maybe the first k slightly faster then 4:00 though, that is way to relaxed. More like 3:48-3:50ish.

[Pat Menzies]

Your actual best time I believe is outside 20 minutes so 4:;00 for the first km is just right despite you feeling that it's way too relaxed. Why not save that 3:50 for the last km if you still have it in you at that point?
In a typical road race there is zero upside to going out even slightly too fast.

[canalrunner]

Each race is an experience.

Clearly your splits indicate wrong pacing. Try a 4 minute pace for your first K next time out, and then rev it up. Seems like you got the motor running too fast, too soon.

Perhaps the goal in your next 5k shouldn't be your finish time but hitting your 3k split at 12 minutes or your 2k at 8 mins.

I'm going to try even splits next year, maybe the first k slightly faster then 4:00 though, that is way to relaxed. More like 3:48-3:50ish.

Your PB is 19:50 so run 4min even splits and do your 3:48 in the final k and you have a PB. I agree with Pat and Robbie this is about pacing. Wouldn't try to bank much in your first K as the problem seems to be you are banking way too much. Humour us old guys and run a nice calm, controlled first couple of k's and then let it rip. Whatever way you do the 5k, it is going to hurt and be hard, if you are maxing out. It is the race, I hate the most for that reason.

[Jo-Jo]

I can't add anything useful to this...except to tell you that you're fortunate that so many experienced runners on RM want to help you out!!