{"id":2447,"date":"2023-05-26T15:56:11","date_gmt":"2023-05-26T14:56:11","guid":{"rendered":"https:\/\/aheartforrunning.com\/?p=2447"},"modified":"2023-08-31T16:55:57","modified_gmt":"2023-08-31T15:55:57","slug":"post-marathon-5k-ballyshannon","status":"publish","type":"post","link":"https:\/\/aheartforrunning.com\/post-marathon-5k-ballyshannon\/","title":{"rendered":"Post Marathon 5k &#8211; Ballyshannon"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2447\" class=\"elementor elementor-2447\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2defed0 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"2defed0\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a90735f\" data-id=\"a90735f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bf7d729 elementor-widget elementor-widget-text-editor\" data-id=\"bf7d729\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.3 - 28-05-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<h3>Post Marathon 5k Race<\/h3><p>Is there anything better than a post marathon 5k race? Three to four weeks after completing a marathon, training hard for 16 weeks, is perfect for a 5k race. My body has gone through the recovery phase and is nearly back in peak form. The physical aspect aside, a 5k or even a 10k will feel like a very short distance. It is still difficult and the effort level will be far greater, but\u00a0<a href=\"https:\/\/achieverc.com\/mental-strength-training\/\" target=\"_blank\" rel=\"noopener\">mentally<\/a>\u00a0it&#8217;s over before you know it.\u00a0<\/p><p>For me, I haven&#8217;t ran a 5k PR since 2016. At that time it came out of nowhere. I ran the Boston Marathon that April, having had a good race and a marathon PR of 3:18:30. However, I was not expecting much from my 5k, as I did very little what we would call proper training. The race I went to was in Ballyshannon, County Donegal. four weeks after Boston It had a reputation as a good, fast course. When the race was finished I crossed the line in 18:11, my fastest time in a 5k by a wide margin.<\/p><h3>2023 Ballyshannon 5k<\/h3><p>This year, the marathon was <a href=\"https:\/\/aheartforrunning.com\/london-marathon-2023\/\">London<\/a>, where I also PR&#8217;d, this time in 2:56:44. When I saw Ballyshannon come up 4 weeks after London, I knew it was on my calendar. Once again, I did very little training after the marathon, letting my body recover nicely. I did however, put on about 8 pounds while in recovery mode. This wasn&#8217;t going to make my 5k any faster. Still, I had high hopes that I could come close to, or perhaps run, a new 5k PR.<\/p><p>There was a great crew from my club, many of whom hadn&#8217;t run this course before. I try to describe a course to those who ask as best as I can. So my personal evaluation of this particular Ballyshannon course was that it was a tough 5k, but fast. How can that be? Well, it has an overall net elevation decline of about 100 feet. The first 3k is undulating, rolling up and down the country roads. The final 2k consists of a long downhill and a super fast downhill finish. If one can make it to the final right-hand turn with anything in the tank this is brilliant.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-aea5959 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aea5959\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-92d1a9c\" data-id=\"92d1a9c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-375536b elementor-widget elementor-widget-image\" data-id=\"375536b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.3 - 28-05-2023 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-handshake.jpg\" class=\"attachment-large size-large wp-image-2448\" alt=\"ballyshannon 5k race post marathon\" srcset=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-handshake.jpg 500w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-handshake-300x300.jpg 300w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-handshake-150x150.jpg 150w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-handshake-100x100.jpg 100w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-411baee\" data-id=\"411baee\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4b7b119 elementor-widget elementor-widget-image\" data-id=\"4b7b119\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-finish-boys.jpg\" class=\"attachment-large size-large wp-image-2452\" alt=\"ballyshannon 5k finish line\" srcset=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-finish-boys.jpg 500w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-finish-boys-300x300.jpg 300w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-finish-boys-150x150.jpg 150w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-finish-boys-100x100.jpg 100w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-c57d5ae\" data-id=\"c57d5ae\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-950e038 elementor-widget elementor-widget-image\" data-id=\"950e038\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-finish.jpg\" class=\"attachment-large size-large wp-image-2451\" alt=\"post marathon 5k pr\" srcset=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-finish.jpg 500w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-finish-300x300.jpg 300w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-finish-150x150.jpg 150w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-finish-100x100.jpg 100w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-07f0ba8\" data-id=\"07f0ba8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-df6748a elementor-widget elementor-widget-image\" data-id=\"df6748a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"750\" src=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-start.jpg\" class=\"attachment-large size-large wp-image-2453\" alt=\"Post marathon 5k race\" srcset=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-start.jpg 750w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-start-300x300.jpg 300w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-start-150x150.jpg 150w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-start-600x600.jpg 600w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-start-100x100.jpg 100w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-59d7e97 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"59d7e97\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-feeefc2\" data-id=\"feeefc2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fd81cc2 elementor-widget elementor-widget-text-editor\" data-id=\"fd81cc2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>Post Marathon 5k Race Report<\/h3><p>The start of the race is about a mile from the registration centre. This made for a good warm up and a few dynamics were done on the way. Arriving at the start about 10 minutes early allowed for a few strides as well. It wasn&#8217;t long before the start began getting crowded out on the main Donegal Road. We had only one half of the road closed off for the runners, so it was pretty tight. I managed to get myself up near the front, but there was very little space to spread out.\u00a0<\/p><p>I was glad I was at the front when the gun went as there was no mat for the start. This meant that the results were strictly gun-time. So the clock started as soon as the lead runners were away. If you were back in the field, you lost a few precious seconds. It was, however, a fairly small field with about 130 runners taking part. Still, give me the seconds any day.<\/p><p>My post marathon 5k course climbed a wee bit out the main road. After roughly 600 metres we took a left hand turn onto a quieter road. This is where the rolling hills of Ballyshannon made us work a little harder. It&#8217;s a little hard to see from the elevation below, but there is some hard work involved in this first 3k. Up and down, up and down. I was feeling really good though and I knew I only had to push for less than 20 minutes. I kept the mantra going in my head saying, &#8220;you can do anything for 20 minutes!&#8221;<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-793dfcb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"793dfcb\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f936df5\" data-id=\"f936df5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d2dc5a7 elementor-widget elementor-widget-image\" data-id=\"d2dc5a7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"305\" src=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/345140297_1851332165241601_6777819042161220091_n-1024x305.jpg\" class=\"attachment-large size-large wp-image-2456\" alt=\"Ballyshannon 5k elevation\" srcset=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/345140297_1851332165241601_6777819042161220091_n-1024x305.jpg 1024w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/345140297_1851332165241601_6777819042161220091_n-300x89.jpg 300w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/345140297_1851332165241601_6777819042161220091_n-768x228.jpg 768w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/345140297_1851332165241601_6777819042161220091_n-1536x457.jpg 1536w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/345140297_1851332165241601_6777819042161220091_n-600x178.jpg 600w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/345140297_1851332165241601_6777819042161220091_n.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f7e4eba elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f7e4eba\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bccac7a\" data-id=\"bccac7a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-63c9736 elementor-widget elementor-widget-text-editor\" data-id=\"63c9736\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3><span style=\"font-weight: normal;\">Post Marathon 5k Race Result<\/span><\/h3><p>Like everyone, I was quite happy to find the last right hander down to the finish at the water&#8217;s edge. The final climb before this turn ensured I was pretty well spent before taking it. However, the beauty of a downhill finish is that by lengthening the stride, the hill can do most of the work. I wasn&#8217;t looking at the watch during the race, not even a quick peek. I thought I had done enough to run a post marathon 5k PR for the first time in 7 years. It wasn&#8217;t to be.\u00a0<a href=\"https:\/\/www.facebook.com\/permalink.php?story_fbid=pfbid02oWkmRhSMZ9WN6cMTfmpDwDmUj9oGtSri1xzBVfW6xTveVTHbMtw3VzNUSLoY6seql&amp;id=100007246861501&amp;__cft__[0]=AZUymqf_4eN-fhy7ZmgAXwuWG67TGy4o72o-vMQAXHDwBVqkaNqMahV5ZohOh5JB9FCd9aieDPMxNJJMX57SWX4FMwXa21XSfRlDJ_VZqhy1NCPA4AodhAWp0xfN2pZcHpTLRUgb8RaJ1uHnAy1QFwxJbTnli6JtDCBa5nlYKKBMewWVVBB6jyi25OvYuIHcXwk&amp;__tn__=-UK-R\" target=\"_blank\" rel=\"noopener\">My finishing time was 18:21<\/a>, 10 seconds off. That said, there was nothing left in the body.\u00a0<\/p><p>I know a sub 18 is in me. Whereabouts, I&#8217;m not quite sure. But I do think I can get it with some targeted training. That said, I was really happy to run my second fastest 5k ever. Additionally, so many of my teammates who travelled down for the race smashed their best 5k times. That, from a coaches standpoint, was every bit as satisfying.<\/p><h3>My Final Race<\/h3><p>This race was bittersweet for me. After running for the Enniskillen Running Club since 2013, this was to be my last race in the green and white. I am moving on to warmer weather. This club has been a lifeline for me. I have made so many positive connections in Enniskillen. I have got to know some of the best people in the world. The memories will be with me forever and I will always be grateful for landing in this club.<\/p><p>This is not the end of my running though. There will be plenty more race reports and updates. It&#8217;s just a new chapter in the new book.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7d71b84 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7d71b84\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-815d0b8\" data-id=\"815d0b8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-11b24c9 elementor-widget elementor-widget-image\" data-id=\"11b24c9\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-final-story.jpg\" class=\"attachment-large size-large wp-image-2454\" alt=\"ballyshannon 5k\" srcset=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-final-story.jpg 800w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-final-story-300x200.jpg 300w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-final-story-768x512.jpg 768w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2023\/05\/ballyshannon-final-story-600x400.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Post Marathon 5k Race Is there anything better than a post marathon 5k race? Three to four weeks after completing a marathon, training hard for 16 weeks, is perfect for a 5k race. My body has gone through the recovery phase and is nearly back in peak form. The physical aspect aside, a 5k or [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2454,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_theme","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Post Marathon 5k - Ballyshannon - A Heart For Running<\/title>\n<meta name=\"description\" content=\"There is nothing I enjoy more than running a post marathon 5k about 3 to 4 weeks after a marathon training block. 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