Mundy Pond 5K Race Preview

From my own experience, I find Mundy Pond to be the faster course. It has one. It's one point of increased climb is more forgiving than the Flat Out 5K, and by luck standards, usually has better racing weather.

Start to 1KM

The race starts with a slight uphill on Froude Ave but that is mostly offset by starting adrenaline, ride it a little but don’t get too carried away. Often, you'll see a slight headwind as you head down Blackmarsh Road. If we have to deal with a headwind (which of course we do… we are a rock in the Ocean), this is the best possible place. Last half of the 1st KM will be slightly downhill to net out pretty neutral. Hopefully you are off to a good start.

1KM to 2KM

The 2nd KM starts after Turn 2 onto Blackler Ave. Rolling hills on Blacker, nothing steep, just gentle. Halfway through this stretch you take Turn 3 onto Mundy Pond Road, as long as we don’t have a headwind here, this is the stretch to squeeze out some speed. You'll have lots of bodies to start trying to pass, many of which will be people who went out too fast on the start. If there is a stiff headwind in this direction, it could be a rough race.

2KM to 3KM

You’ll finish off the Mundy Pond Road straightaway and pass the finish line marker before taking Turn 4 back onto Froud Ave, hitting that starting hill again. You want to get your breathing and effort nailed in here. Take in a little active recovery before the incline. This is the KM with the most net elevation gain. It’s where fatigue will start to set it, and it'll feel harder. Push your effort to keep on track for any time goals. The faster first couple KM should have allowed you a little time in the bank for this section.

3KM to 4KM

This is where go time hits. You need to attack your target just like in Flat Out 5K. You start out with the mostly downhill section of Blackmarsh Road, then take Turn 2 onto the rolling hills on Blackler. Fight for pace here.

4KM to Finish

It’s a good last KM here, not uphill like at the Flatout, and ideally hopefully a tail wind. Basically you’ll run the length of Mundy Pond Road. You can often get tricked into kicking for the finish a little early here - this road is longer than you think - wait until around St. Theresa's and the School to make the final push. There’s always a little distance over run on Mundy Pond, so keep that in mind if close to your target pace.

Summary

There are all right hand turns on this course, so make sure the strategy tips below. Run the tangents and attack the corners.

I took a look at the last 3 times I've run Mundy Pond to see if there were any patterns or advise to take from it. Surprisingly, the best I can tell you is that for pacing strategy, it's like a pyramid on average. First and last KM are typically the fastest (rush of the start & push at the end), 2nd and 4th are a little slower (aim to hang around your average target pace on these), and the middle interval is the slowest (most net uphill as noted above).

Unfortunately (or fortunately) nothing stands out about the wind on either of these races. Quick look at pictures shows conditions were mostly overcast, maybe a little drizzle, but good racing days.

Good luck to everyone!

RACE STRATEGY:

1) Run the Tangents - Run the straightest line possible. Not hard to do on this route because it's basically all right hand turns. Hug those curbs and don't trail out to the center of the road.

2) Pass with Authority - As I mentioned in the breakdown, slowly close in on people, especially later in the race. Focus on closing that distance, when it's time to pass, hang just behind them for a moment, recover, then push past them like it's easy for you. This will give you motivation and a boost... and hopefully crush the spirit of the person you passed:)

3) Surge Early - Don't be afraid to take advantage of the course and put some little surges into your run to gain you some seconds here and there.

4) Never Look Back - Don't look back for other racers. This throws your body out of alignment, and takes you out of your stride. If you need to take a peak, wait for one of the 4 turns, where you can reduce your head movement and sneak it in.

5) Attack the Corners - This course has 4 well defined curves. Most people naturally slow as they take turns, take advantage of this and push through the turns - surge in, through, and out of those corners. This is something I've always found beneficial and just mentally gives me a boost.