Newhall July 4th 5k (18:20)

We had a great 4th of July and it started with a solid 5k performance. I predicted a low 18 minute time with a possible sub 18 minute, and ended up with a time of 18:20 (average pace 5:54).

I may have gone out just a little too fast when I crossed the mile mark in 5:25 (my Garmin said sub 5:20). The next two miles were 5:55 and 6:04.

Here are my VDOT equivalents and training paces based on a 18:20, pretty darn accurate!

I was 16th overall and second in my age group (at least 400 participants in the race).


It was a great course with a slight uphill portion at the beginning of the 3rd mile and a downhill finish. I definitely think I can go faster next year, sub 18 minutes for sure.

Andi pushed the boys in the jogger and passed many people ending up around 25 minutes.

Clay paced his son Zac to a PR of 21:26! Awesome! Another PT Adam Laraway, far right, also bettered his time from 8 weeks ago.


Exciting olympic trials news tonight.
1. Bernard Lagat, Alan Webb, Gabe Jennings, and Lopez Lomong all qualified for the finals in the men's 1500 meters to be run on Sunday.
2. Jordan Hasay, a soon to be senior in high school, qualifed for the finals in the women's 1500 with a time of 4:14.5 * This is the best high school mark of all time in the combined 1500/1600/mile events.

3. Kara Goucher won the women's 5k final ahead of Jen Rhines and Shalane Flanagan (they finished within 2 seconds of each other).
4. Abdi Abdirahman won the men's 10k ahead of Galen Rupp and Jorge Torres. The top 7 runners were all under 28 minutes and all within 18 seconds of each other. Adam Goucher was 7th and did not make the team (his wife Kara is doubling in the 5k and 10k). Jorge Torres' twin brother Edwardo was 11th and Meb Keflezighi (former olympic silver medalist) was 13th and did NOT make the team! Dathan Ritzenhein was 6th but he is already on the team to run the marathon. Daniel Browne, who was 6th at the olympic marathon trials in 2:13, was 14th. WOW, what a field!