The Morgan Hill Freedom 5K Run/Walk and 1-Mile Kid’s Run is coming up on Thursday the Fourth of July. At 3.1 miles, the 5K, can be a challenging distance for many people, but veteran long-distance runners sometimes dismiss the 5K–it’s even shorter than their normal warm-up. But the 5K is a challenging distance in its own right. It requires that the runner push him or herself faster than any other long distance race, yet it’s very easy to over commit in that first mile to a mile and a half and have little or nothing left at the end of the race.
Ideally, races at any distance should be run with even splits–every mile, essentially, at the same pace–the fastest pace that you can maintain for the entire 3.1 miles, in this case. Practically, though, almost everyone goes out a little too fast in that first mile. It may be a good idea to ease up a bit for Mile 2, to recover somewhat. At the beginning of Mile 3, start picking it up and continue accelerating the entire mile so that you are running your fastest at the very end. Whether you are super competitive or not, it’s always a great feeling to pass a bunch of runners who left most of their run back on the course while you have plenty left to make an impressive finish. The 5K is a legitimate long-distance run, and if you race it, it’s not as easy as you might think. Also, a good reason to run a fast 5K is that it provides a benchmark for training for other distances. Many training plans, and coaches, ask for your most recent 5K time in order to determine pacing requirements when training for other distances.
And as far as races go, this one has a lot going on–there are costumes; red, white, and blue everywhere you look; the 4th of July Parade right after the run; a pancake breakfast; spectators, who have come early for the parade, outline the course and cheer runners on, and the profits from the run go right back into the pot to prepare for next years’ Morgan Hill Freedom Fest. You can register online, or on the morning of the race. Check out the Freedom Fest website– http://mhfreedomfest.com/ or go directly to www.active.com and search for Morgan Hill’s 4th of July 5K. Hope to see you there. I’ll be running in a kilt–don’t let me beat ya!
Gotta Run, Craig Lore
