I told myself I would not go out fast but it was down hilll and I got carried away. Funny because my first mile was 7:20 and I new I was in trouble. I usually run 8 or 8:15 minute miles on a flat oval track. I ended up with a 7:52 pace so it all evened out anyway. Strange thing is I am sore in my upper body? I guess I need to start working on that on my off days. I was 13th in my age group 45-50. I run 40 minutes every other day. Since I have never raced before how many days should I take off or should I just get right back to running my 40 minutes right on schedule? I am going to enter a 10K later in April to see how that goes.
I'm not an expert, but what I usually do is take a day off, then run easy for the next couple of days.
Regarding the upper body soreness - maybe you were tense? I always try to consciously relax my shoulders, shake my arms, roll my head a little - I probably look crazy! But tension can build up in a race, and you'll run better if you eliminate it.
I found a couple of sources that say take a day off for each mile run so I am back at it tomorrow. I think I was tensed up as I didn't have a natural arm swing during the race. Strange I am going to try and relax the next one. I had no idea what to expect. The chip timers, the numbers on your chest, massing at the start and not knowing where to start really? Everything was new to me.