FLATWOODS — Ron Duncan burst off the starting line like he was shot out a cannon.

That’s suicide strategy for the average runner in a 5K race.

But for Duncan, an accomplished track and cross country athlete at Morehead State University, it was simply a training exercise.

The 21-year-old from Flemingsburg had his mind set on running a sub-four minute opening mile in the 13th annual Super Quik 5K on Saturday.

Duncan nearly met his goal and cruised the remaining 2.1 miles to his sixth Super Quik 5K victory in seven years.

“I was just trying to break four minutes for that first mile,’’ said Duncan, who settled for a swift 4:03. “I really wanted a 3:59 or something. That would have made my day. I’ve been working on my speed and focusing on the 1,500 (meters) this year.’’

Sarah Appleton of Portsmouth repeated as champion in the female division.

The Super Quik 5K attracted a record 211 entries and participants found weather conditions nearly ideal, thanks to an overcast sky and refreshing breeze.

“It felt good,’’ Duncan said. “I was hoping it would rain and cool me off a little more. Last year, it was pretty hot for this race. I thought my feet would melt off.’’

Duncan came into the 2007 race concentrating on his two-mile time and finished runner-up to Eric Putnam, who broke Duncan’s old course record with a time of 15:11.

This year, Duncan had nobody to push him. He crossed the finish line in 15:32, with no other runners in sight on the rolling, out-and-back course.

Mark McFann, 34, was second in 18:44. Other runners to break 20 minutes included Chuck Cantrell (19:02), Ralph Craft (19:09) and Bo Thompson (19:50).

Duncan’s sizzling start quickly separated him from the rest of the field, which included his 15-year-old brother Josh.

“You try to keep up with him, but your body starts breaking down,’’ said Josh, was 33rd overall.

Ron Duncan is looking forward to his junior year at MSU. He broke the school’s cross country record last year and placed fourth at the Ohio Valley Conference championships. In track, he was OVC’s top-ranked runner in the 1,500 meters but took a spill in the conference meet after being clipped in the knee.

“You just have to look ahead,’’ he said. “My first couple of years in college, I’ve been trying to put it all in place. I’ve got a future in 5K, hopefully.’’

Duncan has been a regular at the Super Quik 5K since the eighth grade.

“It’s a good atmosphere and they give out a pretty cool goodie bag,’’ he said. “I’ve got other brothers at home. I bring home a bag of candy and they tear into it.’’

Appleton, 18, led female finishers for the third consecutive year.

“I really enjoy coming down here,’’ said Appleton, a recent graduate of Portsmouth Notre Dame. “It’s well-organized. I like running the hills, and the ice cream at the end of the race is the best.’’

She finished in 20:31, good enough for seventh place overall.

“I’m pleased with that,’’ Appleton said. “It’s a good time. The weather was nice and cool. I couldn’t ask for better.’’

Appleton will continue her running career at Wooster College — located south of Cleveland — later this summer.

Another 18-year-old, Kylie Lemons of Huntington, was second among female runners with a time of 21:06. Mandy Musick, Brooklyn Bowen, Ronda Bell and Annie Bell also finished in the top 18 overall.

Appleton’s younger sister, Rachel, placed 30th.

“We had a lot of people here connected to my high school,’’ Sarah Appleton said. “It’s a fun day.’’

ROCKY STANLEY can be reached at rstanley@dailyindependent.com or (606) 326-2671.