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Fastest 5k Race in the World?

Posted by David Hardy
David Hardy
VTR Expert
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on Tuesday, June 05, 2012
in Road Races

I am not sure if the Hollis Fast 5k is the fastest 5k road race in the world, but it is certainly the fastest 5k race I have ever completed. What makes this course so fast?

1) It is a point to point course with only one turn. You basically run straight down one road for the entire race.

2) The course has a gradual downhill grade. You will not be running out of control like you would if the downhill grade was steep. This allows you to run the entire race with your normal 5k stride, and you will be able to maintain your top end speed for a lot longer with the same effort.

3) Wide road, so really no issue with crowding.

4) Last mile has quarter mile marks so you know where you are for the entire last mile. (1 mile, .75, .50, .25 to go)

Here is some real data about how fast this course can be. Last year I ran all 8 races in the Good Times 5k series in Lowell, Massachusetts. The last 5 races in the series I ran between 19:06-19:36. The Good Times series ended the week before the Hollis Fast 5k so my conditioning did not change before I entered this event. My time at Hollis was 18:32. Not only was this about a minute faster than my average time last year, but it also broke my all time PR of 18:44.

Here is how I ran the race. I started out running with the normal effort I would give in a 5k but ended up running the first mile in 5:45 which is 10-15 seconds faster than usual. I am a crash and burn 5k runner so I usually run the 1st mile very fast and then die off to the finish. This is where the speed of the Hollis course pays off. Because the race is a gradual downhill the entire way, you are able to maintain a faster pace for longer. My time for the second mile was 6:02.  The course flattens out in a few spots so you need to concentrate to maintain your pace. Keep telling yourself that if I can hold this pace for another 30 seconds the road will start heading downhill again. The beauty of the Hollis Fast 5k is that it continues going downhill right to the finish. My third mile was 6:07. I was dying, but the course enabled me to hold pace. I finished in 18:32 with a new PR.Hollis Fast 5K

I recommend that you do not wear a watch for this race. Since it is a downhill course you will have no baseline to know what is a good pace or bad pace. Run a hard controlled effort for the entire race and then give it everything you have for the last half mile. The bottom line is that if you are in good form right now, you should definitely enter the Hollis Fast 5k on June 14th. Sign up today as they only accept 1200 runners, and there is no race day registration. If you want a PR in the 5k this year....run the Hollis Fast 5k....you will not be disappointed.

 

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Another Good Time at the Good Times 5k in Lowell

Posted by David Hardy
David Hardy
VTR Expert
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on Wednesday, May 30, 2012
in Road Races

Last night was the 8th race in the 10 week Good Times 5k series in Lowell Massachusetts. As the weeks keep going it gets harder and harder to get excited about blasting out 3.1 miles every Tuesday night. Especially since I have been riding 75+ miles the last 3 Sundays. Tonight was similar to the last couple of weeks. My legs were a little sore and I had a lot of overall body fatigue. The good news is that I broke 20 minutes again with an 80% effort. Basically Tuesday night has turned into a nice short tempo run for me.

For once my brother-in-law and sister-in-law did not PR. They were close but finished just off their best times. My daughter ending up running for the first time this year after finishing up lacrosse season and ended up with a PR. It seems every week someone gets a PR. The rain also held off, and it ended up being a decent night. Next week is the reverse the course week. Basically we run the same course we have ran for the 8 previous weeks in reverse. Should be interesting.....

 

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Are runners obsessed ?

Posted by David Hardy
David Hardy
VTR Expert
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on Thursday, May 24, 2012
in Road Races

As a runner/triathlete I have a lot of time to think during my long training sessions. I have been thinking a lot lately about the drive most dedicated athletes have for training. Many runners, regardless of ability, are following some type of training plan. This training plan becomes a voice in our heads that refuses to let us relax. You are constantly thinking about the next few workouts and how you plan on including them into your life. There is never an option to skip a workout...typically that is not even discussed. If you are sick or having a real bad day you may shorten a workout but missing one is only reserved for 1-2 times a year life events that prevent you from working out. You will wake up at 3 AM to get a workout in before an early morning flight. You will workout in rain/snow/wind/heat/cold etc. Weather is not an issue. Many times I have seen noticeably sick athletes show up for a race. It begs the question...Why?

I am currently competing in the Good Times 5k Series which is held on 10 consecutive Tuesday nights. In this series points are cumulative for overall prizes at the end of the 10 weeks. This means that if you miss a week you are probably out of the running. What does this make people do? People show up sick, tired, cancel appointments, etc. There have been many examples of people competing the day after running the Boston Marathon or other Marathon events. Your VTR host even ran 2 days after doing the Bassman Half Ironman. Are we not reasonable people? Do we have no "common sense" filter in regards to running? What drives us to keep going at this frenetic rate? Are we obsessed? If we are obsessed what are we obsessed with? Running a certain amount of times a week? Running a certain mileage number no matter what?

My opinion is most people who train seriously as a runner or triathlete are very committed people. This means once we lock onto something we don't stop until we've completed it, no matter what. The drive to continue is very strong and is not easily deterred. This is a great asset to have when you have miles to go in a marathon and you feel terrible.  It helps you finish the race. Unfortunately, most of us can't shut this off in day-to-day life. It is a part of us. That is why we will run a 5k on Tuesday night when we ran a marathon the day before.  At a later date we may agree what we did wasn't the smartest thing to do but soon enough we are in a similar situation, and we do the same thing over again. It is part of us...we can't stop. (oh...I think I just answered my question...I  guess we are obsessed.)

The photo below is me getting an IV after refusing to quit and successfully completing the Timberman Half Ironman in 2009...Nothing wrong with hitting the medical tent after an event, right?

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Westford 10k Road Race Race Report

Posted by Meg Tang
Meg Tang
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on Saturday, May 19, 2012
in Road Races

meg at westford 10kAfter months of searching for my first 10k road race I finally signed up for the Westford 10k Road Race. (See Dave's earlier blog post here) On May 6th I completed the race. It was my first time running a 10k. After only running 5k road races for years I decided to set a goal of completing a half marathon this fall. As this is quite a jump in distance from a 5k I was determined to complete a 10k this spring to build my confidence. If you are familiar with Westford, Massachusetts you may be surprised that I chose to complete my first 10k in this town. Most of Westford is very hilly. After viewing the race several times I realized the course was not as challenging as I had originally thought. I saw that there was a major hill the last mile of the race but at the beginning there was a huge downhill. The middle section of the course featured rolling hills but no major climbs.

I started out a little conservative since this race was my first 10k. I was still a little nervous about completing the event in good shape. The big downhill at the beginning really helps you conserve your energy at the beginning of the race. If I ran the race again I probably would run faster on the downhill but holding back made the first mile very easy. I continued my conservative but steady pace until mile 3 and noticed that I was passing a lot of runners that were breathing heavy while I was not. I decided at that point to pick up the pace. The next few miles were rolling, but I managed to get through that section OK. The hill at the end on Main Street is tough but it is at the end and you know if you just push hard you will soon be at the finish line. I crossed the finish line at 55:33 which was better than I expected. I left the race happy to finish my first 10k but also knowing I could have run faster the first 3 miles. I will continue to run the Good Times 5k race series each week and probably look to run another 10k before I run my half marathon in the fall.

 

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Good Times 5k May 1st

Posted by David Hardy
David Hardy
VTR Expert
User is currently offline
on Wednesday, May 02, 2012
in Road Races

Last night I ran in the Good Times 5k in Lowell, Massachusetts. This was the 4th race in the 10 week series that is held every Tuesday night at 7 PM in Lowell. So far I have completed every race and my intention is to complete all of the races in the series. If you take a look at my race history you will see that I have done this race quite a few times. As a matter of fact I actually checked my race history and last night was the 44th time I have completed this event.

Why do I love this event? One reason is that I hate to do track workouts. I have difficulty getting motivated to complete a hard track workout. I always thought if I am going to put out that much effort then I should be racing. To me nothing replaces the intensity both mentally and physically as competing in a road race. I have been using 5k road races as my "track workout" for years and I believe this has been a big component to my consistent performances. I really believe to do well in a 5k road race you have to be comfortable with the pain you feel during the race and have the ability to sustain that effort for all 3.1 miles. After you complete 3-4 races in the series you start to feel comfortable with the required effort and your fitness starts to improve. This is especially true if you put out a 100% effort each week regardless of your fatigue level.

Now to last night. Weather was cool and wet but the rain held off for the race. In other words the weather was perfect for running and not so perfect for socializing at Hookside Kellys afterwards. I have been starting way to fast the last few weeks so I decided to start at a more conservative pace. When you run a weekly series like this one many times you end up running near the same people each week. This week I ended up right behind a woman that I have seen each week at some point on the course. I was running a solid pace and kept pace directly behind her for over a mile. I would give you my pace but I don't typically wear a watch for 5k road races. I run as hard as I can so to me a watch is irrelevant for such a short event. Anyway if you are familiar with this race as you turn right after you cross the University Ave bridge you have a choice to run on the right side of the guard rail on the sidewalk or run in the breakdown lane of the divided highway. The woman I was running behind went for the sidewalk so I followed close behind. Things were going well until we caught up to another runner. Some areas to the right of the guardrail are a little tight and passing is difficult. I am estimating that our pace dipped about 10 seconds a mile for quite a stretch on the highway until there was room to pass. Once the road opened up I ended up passing both runners in front of me and ran strong to the finish. In hindsight the reduction in pace on the highway although frustrating may have actually given me a little "break" that enabled me to finish strong. The bottom line is that I finished in 19:13 (6:12pace) which is my best time of 2012.

Of course my brother and sister-in-law both ran a PR for the 3rd time (photo above) and picked up yet another PR medal. As usual we hydrated after the race at Hookside Kellys. Good night and a Good Time.

 

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