Race Report: AAU Regional Championships - 3k and 1500

 Hello Runners.

Last weekend, I raced the 3k and 1500 in the AAU Regional Championships, representing our Master's Team; Athletics East.

The event was held in the Prince George Athletic Center, just East of DC.  The 3k was run Saturday morning, the 1500 around noon on Sunday.  My first outdoor 3k, and the first time I've run two races on back to back days.  I have run a 1500 and 3k a couple times before on the SAME day.  Inevitably, whichever race was first on that day was my "good" race, the 2nd race ended up being more of a "tempo", or just get thru it, kind of event.

Going into the weekend, I was hoping having one full day of rest after the 3k would be enough recovery so I can could perform well in BOTH races.

3k: Saturday Morning.  Team Mates Coming Through

• Mark N, and I targeted 10:15 as a Goal time.  
• I thought this would be achievable based on my recent 1500 and miles times.
• Mark W., offered to pace us.  He is much faster team member, but was coming off two fast 800 races - and offered to pace "as long as he could".
• It was pretty windy day, and Mark is tall Guy, so I was willing to take all the help I could get!
  
• 10:15, using even pacing is 1:22 per 400.  Our strategy was to get out a little slower than pace for the first 600, and build the pace gradually as the race went on.
• The event provided 400 meter splits in the results, pretty nice.  So, here's how it went with Mark. W. on pacing duties:
  
• First 600 in 2:09: then even 400 splits of 1:21 to 1:23 for the next 5 laps.
• The final 400 in 1:15.
• Total Time: 10:18
• Mark never dropped off the pacing, and pulled all way thru to the end.  Nice!
• I was feeling pretty good thru the first 2k, but the last 800 or so, was quite hard. Every time I took  peek around Mark to see if I could pick it up some, I realized how much harder the effort is with the wind in my face and tucked right back in....
• PR by about 20".  (But, this is my first outdoor 3k...), previous PR was an indoor 200m track.
  

1500: Sunday at High Noon

• For the 1500, we didn't have a "dedicated" pacer, but the Open Men were combined with the Masters, which gave me a few Guys to run with.
• My Goal Time was was "Under 4:50" - which is what I ran last month at a meet in Leesburg.
• Even pacing for 4:50 is 1:17 per 400 (:58 for 300).
• I lead a group of 3 thru the first 300 in 59 seconds; it was windy and I "definitely" needed some help if I was going to hold 4:50 pace.  I had an Open category runner and Mark. M, from AE behind me.
  
• I could tell from the gun my legs were a little flat from the 3k yesterday, and I didn't have any pop at all.
• After the first 400, I pulled into lane 2, hoping one of the Guys behind me would come thru. 
• Another runner did go thru, and I was happy to sit behind him.
• The next two 400's were 1:19 and 1:18; a little slow, but I had nothing; I couldn't come around to pick it up any.
• At the bell, I was in 2nd position in our little group, as we started to kick.
• All three of us picked up the pace, but held our position.  My last lap was 1:13.
• Total Time: 4:50.4.
• A PR of 0.2" from my last race of 4:50.6.
• Pretty happy getting a very slight PR, and closing in 1:13.  I think I'm actually starting to develop a bit of kick.....

Next up - a 4th of July 5k in Reston, VA.  Looking forward to enjoying a more relaxed race "pre-Covid" style.  I'm going to try again to break 18:00....

Onward.

Rece Report: Loudoun Street Mile - Teamwork Does It

Hello Runners.

Yesterday I, along with 11 other Athletics East (AE)  team mates, ran the Loudoun Street Mile in Winchesters, VA.  For a lot of us, this is a race we focus on, and look forward to it each year.

(Big kudos to the organizers of the event, for having a postponed in-person race last year).  This year it returns to the normal schedule of Memorial Day with full award ceremony.  Feels like old times!

Weather

The weather was good.  Low 50's and about a 10mph wind from the left.  The course is a straight line pretty much going North, so the wind was constantly from the same direction.  I took a mental note to draft off the right shoulder of whoever is in front of me, and pass on the right (old cycling habits....).

Corral A! 

Starting last year, the race is run in "Corrals" to limit the number of racers in each heat.  I was put in Corral "C" last year, and was slightly bummed to not be able to run against the fastest men.  This year, however I was upgraded to Corral A "Men Elite".  I would like to hope that is based on the race organizer recognizing my talent and obvious potential.  But, more than likely it was the luck of the draw, or just how many Men signed up (I'm going with the former, makes me feel better).

Strategy

Corral A contained many of my AE Teammates, so we had a chance to work together, and push each other to faster times.  Peter B. (55), Mark N. (59), Jeff D. (61), and me (53) hatched a plan to get some Old Guy awards.  We are all in similar shape - Jeff out-kicked me in a 5k a few weeks ago; Mark and I seem to finish all of our races within a few strides of each other, and Peter is the reigning Grand Master Champ. We decided we would go for "5 low", and Peter is the rabbit (see what I did there) since he has the best resume.  Mark, Jeff, and I would use him to pace the first 800 and then "assess".

I personally thought I could run 5:10.  I ran 4:50 for 1500 last week on a track (with a little kick the last 300m), which is 5:11 pace. I figure hold that pace for another 109 meters, and kick a little at 300 meters like last week, and I got it.  That means about 1:17 - 1:18 per quarter.  The course has quarter mile markers, so I can check in on my pace.

The guys on our 40+ Team (Hasan H; James C; and Mark W) were also in Corral A; but they are all much faster than us.  So, all I said was "Good luck" and watched them run away from me immediately after the the gun went off.  They would all finish in the 4:40's.

And We're Off!

• First quarter mile is downhill.  
• We want to get out fast, going by effort this quarter could be as fast as 1:15.
• Peter gets out HOT, and drops us.  I would guess he has about a 10-20m lead going thru the quarter mile marker.
• When I go thru I hear a woman calling out times.  I hear "1:15; 1:16" as I run by.
• Mark and Jeff are right with me, as I eye Peter in the distance.
• Second quarter is back uphill.
• Last year I gave back too much time going back up this hill.
• Mark and I decided we would make sure we push some going back up.
• I'm also a better uphill runner than downhill (relative to others), so I should "make up some ground on those around me" in theory.
• As I go through the half way point, the digital clock says 2:34 - 2:35.
• So - I still gave back a lot of time.  BUT - I'm on 5:10 pace.
• And - just past halfway I'm back on the shoulder of Peter.  He DID go out a little too hot.
• Third quarter is down again.
• In theory, this is the fastest quarter, a section you can make up some time on.
• I don't know how fast I ran this quarter.  I turned my attention to racing.
• Peter, Mark, Jeff, and I are charging for home (in that Old Guy way of charging).
• Fourth quarter - Let's Go!
• The last quarter of the race flattens out and you can see the finish line for the first time.
• As we pass the quarter mile marker I pass Peter for the first time.  
• It was too early, I got too excited.
• Peter immediately passes me right back and we're kicking for home.
• With about 250m to go (or so) we get to the bricks of the outdoor mall.
• This is where Mark passed me last year, and beat me by a step.
• I know he's there.  So, trying to feel where he is and keep my eyes glued on Peter, staying on his right shoulder.
• With about 50m to go, I kick again - gradually gaining a few inches with each stride on Peter.
• I don't actually think I can pass him, but then I DO.
• In the last 2-3 strides before the line I pass Peter, and come in with a time of 5:10.5.
• Peter crossed in 5:10.9; Mark in 5:11.2, with Jeff was only a couple steps back.
• Bang, bang, bang.  Is that fun or what?   

 Results:

• I ended up running 5:10, the time I thought I had in me.
• I did it because I had my Team all around pushing me.
• This time I won, but I'm sure Mark, Peter, and Jeff will take their revenge next time round.

It didn't occur to me at the time, but our little race was actually for the Grand Master Championship (50+).  I am now the Road Runners Club of America (RRCA) Regional Grand Master Champion.  Rumor is there's a check for $10k in mail that goes along with the title.  I'm waiting.....

And Jeff D., who finished a few steps behind me is the Super Grand Master Champion (60+).  Pretty cool to share the award stage with a team mate.

In the last couple races, I've had a little extra gear at the end - I've been able to change speeds just a little better than before.  Credit goes to my AE Coach for giving me some workouts that focus on doing just that - change pace and race when it counts.

Athletics East Medal Count:

• Athletics East performed well yesterday.  Here's a list of our achievements:
• Grand Master Champion
• Super Grand Master Champion
• 2nd in the 40-44 age group (James C.)
• 1st and 3rd in the 45-49 age group (Hasan H; Mark W)
• 4th in the 50-54 group (Robert C.)
• 1st - 5th in the 60-69 age group (clean sweep):
• Jeff D; Bob B; Bob D.; Dan E.; Michael S.
• Great showing.  Good job Fellas.

Up next for us is the AAU Regional championships in a few weeks.

Side Note:  Hey BTC Master's Elite,  I think we can take you in a Team event.  Let me know if you're interested.  We'll bring our spikes.

Onward.