Fred Lebow Cross Country Championships 5K

27:23 (8:49/mile) was my time, which is actually my best NYRR 5K time since I started running with them in 2013. It’s almost 4 mins slower than my 5K PR but nonetheless I’m happy given my condition this year and the deadly hills on this race.

There is a 150ft climb in Van Cortland Park over a mile (between .85 and 1.85 miles), and the decent is so steep and slippery, you can’t really make it up or go full tilt. I really could get a taste for cross country.

Looking at my race, I held steady at around 8min/mile until the hills, then dropped off massively. I caught people on the up hill, but didn’t maintain any advantage on the down hill as I was unsure of my footing and letting go.

The middle section of this race beat me up, but something was left in the tank for the last half mile.
The middle section of this race beat me up, but something was left in the tank for the last half mile.

I have one more 4m race on Dec 5th to wrap up the year!

5K – Fred Lebow Cross Country

The 5K is often wrongly considered the “beginner’s” run, thanks to many fun runs and charity runs around the country being that distance. The 5K is actually one of the toughest races you can be in, if you actually race it. In the ideal 5K you are literally on your last legs as you cross the finish line, with nothing left in the tank other than sweat and spittle. If you find you have an extra spurt over the last 100 meters, you didn’t run hard enough mid-race, but if you cramp up and collapse after 3 miles, and don’t make that final 0.1, you ran too hard or just were not prepared. The 5K is literally 13- 14 minutes of agony, if you’re a serious 5K athlete.

Thankfully I am not a professional runner in the 5K category, so it won’t quite be like that of me, but the 5K is a great opportunity to stretch your legs and maybe just about get a PR. I don’t often run this distance, but have enough races under my belt now to know what to expect; good, bad and ugly.

My PR for 5K was this year in April, when I ran the Red Hook Criterium in 23:36 (7:36/min), on a flat road-course of 4 1.25KM laps.

My Red Hook Criterium Lap Times
My Red Hook Criterium Lap Times

The slowest race I have run, for which I still have the times, was in June 2013 when I struggled in New Jersey finishing in 31:28 (10:09/mile) in blazing heat having been grossly under prepared.

Tomorrow I am running the Fred Lebow 5K Cross Country race in t \he Bronx at Van Cortland Park. In 2013, I ran the same courseĀ in October 2013 in 28:12 (9:06), although I had forgotten my running shoes that day and ran in some very flat minimal Merryl shoes.

So, after a middle of the year lull, I am hoping to go out with a bang (I have a 4m race in 3 weeks as well) – I should beat my 2013 time fairly easily, but probably won’t get close to the Red Hoot Crit time given the hilly course.