Goal was to be under 34:30. 5K last month hit PR of 34:52
Started in the back of the pack. An older guy asked me why I was doing this....my response is to keep being motivated to run and train since triathlons are over. Another guy pipes up and shares about his tris. Nice and relaxing start...no stress. Everyone pulls away from me including the little bit pudgy older women...kept thinking it is okay..I am racing my race. Mentally I was right on and didn't worry about the others. This is a break through for me.

Little loop off to the side and start to catch the walkers, see orange short guy taking a pee in the pond....hear him catching me...watch his form....he gets about 100 feet away...my goal to catch him. On to the main street again and the grade increases and guys looks like he is suffering....slowly I gain on him and just after mile one I'm by him! I normally don't pass anyone...I take this as a victory. Pee guy passed...now there are two women and an older guy in front of me other than walkers.

Mile 1 11:09...cool just under last 5K's pace

Once I get to the corner, the biggest hill...some women I passed walking start running but walk again on the hill...cool I pass them to. Get to the corner at top of hill and know it is all down hill. I see three more to catch...slowly I gain on a women and pass her...green shorts and older guy still in sight. Here comes mile 2.

Mile 2 10:54...super...negative splitting and this mile was the most uphill. I've never done a 10 something pace in a race...I'm stoked! I try to do mental math but give up knowing I will have a PR...and I'm feeling good..wonder if I can get faster maybe by another 20 seconds per m/m for third mile. Now I focused on smaller quickier steps especially downhill and trying to get my cadance up....caught the green short guy....only older guy ahead.....keep pushing feeling good, trying to get faster.On home stretch ....finally catch the older guy...feel super since I have been chasing him...then feel silly why as someone why do I feel good passing some guy pushing 70? Push that thought out of my head and try to speed up....coming up on 3 mile mark.

Mile 3 10:02...oh my...I was stunned, overwhelmed and teared up...wow I am getting faster. So close to my goal to run a 10 m/m any time any way...and it was 3rd mile of a 5K.

Go around corner see the time going...oh my gosh...it says 32 and keeps ticking...push hard to the finish....made it in 33:02.. Wow I beat my PR 5K by just under 2 minutes....and I pace was a 10 something per minute/mile . It took about 2 minutes to get breathing under control.

I was so happy, proud and excited.

First 5K 14 months ago in a tri time was over 42 minutes....best 5K this season in a tri was over 37 minutes...feel super!



Not much.....very happy with results.

Walked around for about 5 minutes, I did eat one peice of pizza, checked to see if I won raffle (didn't), went to car, put legs up for leg drains.

On drive home got all teary eyed because I amazed myself. I ran faster than I had hoped, in the 10's now, and I mentally did great...I passed people...how cool is that? All tri season I only passed two people on the run...one was walking.

Question for thought: Friel and Gordo both recommend the Paleo Diet for improved athletic performance. I have done it for 5 days...could it be a factor in my improvement?


Always the same..being 44 and overweight....but I'm getting stronger both physically and mentally!!

I see a 30 minute 5K as possible now!


Very local race, but people are friendly and it was easy to do.