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.

5k PR: Track/TT

 Hello Runners.

Yesterday, our Team - Athletics East, held a Team Time Trials / Races of various distances at a HS track in Alexandria, VA.   I decided to you use this meet to try (again) to break 18:00 in the 5k.  

A few weeks ago I tried to break 18:00, went out too fast, and crash and burned 2.5 miles in.  This time I had a team mate pace me at an even 18:00 pace (1:26 / 1:27 per 400) thru 3k to keep me from spazzing out, and give it my best shot at getting to 17:59.

I got some excellent pacing and clicked off the laps, feeling pretty comfortable.  About 3k in, my pacer pulled off, and it was time for me to finish it.  Was able to stay on pace, getting splits from my Coach and I continued to go round the oval.

 In the last couple laps, I started to feel like I was going all-out; my crash and burn from last time got into my head, and I started to get into my head too much (again)....afraid I was going to crash again.  With all this shit going thru my head, I lost track of what lap I was on, and hit the 5k mark without ever kicking.  I was being told by my Coach how much I had left, but somehow it didn't compute in the fog of the 'big effort' to stay on pace at the end of the race.

I ended up with a time of 18:02.  A PR, but short of my goal.  As my friends and Team Mates say "A PR is a PR".  Period.  So, I've chosen to be happy with the result.  The time confirms my 10k PR last month was not a fluke....confirming my new level of fitness.

An hour later, I "paid it forward" by helping another Team Mate run a great time in the 1500.  He wanted to run each 400 in 73".  I was able to pace him for the first and last 400.  It felt good to help him out, and I got to run a couple fast reps.

I will continue with my Coach's Training, it's making me faster, and I'll hopefully dip under 18 in my next 5k.

Shorter distance races coming up for me.  1500 and 3k at a Track Meet in Leesburg in a few weeks, then the Loudoun Street Mile on Memorial Day.

Onward

5k Time Trial: Crash and Burn

 Hello Runners.

This is a different kind of "Race Report" than normal.

Last week I ran a 5k "Time Trial".  I entered a small / low key 5k put on Bishop Events in Lorton, VA on a paved park trail.  My goal was to go out in 5:40 pace for the first mile and hold on for as long as I could - deep down hoping I could make it to the finish without slowing down - or at least slowing down very little.

I ran a 10k last month in 37:10 (6:00 pace), and thought maybe I can take another leap forward and run a 5k in "17 high".  I was going in with the attitude of "Do or die".  I had team mates in the race I could use for pacing - and had some confidence going in....

• I went thru the first mile in almost exactly 5:40.  I was feeling okay, in a small group - all good.  
• At 2 miles I was hurting pretty good.  Approaching red-line really; but kept pushing.  Still on 5:40 pace....
  
• At 2.5 miles - I quit.  
• Side of the trail, hands on knees, gasping for air kind of quit.
• Once I got my breath back I jogged it in as a few runners passed me.

So, the "Do or die" choice ended up being "Die". 

I am disappointed, but I knew it was a long shot.  On the bright side, I got in a good workout, and found where the limit is.  

On the downside, I quit.  I wasn't injured, I was just gassed.  Could I have gone farther?  I think if I had made it 2.75 miles I would have been able to push the last 500m.  But, when I knew I had 1k to go still, it was just too much.

I'm going to give it a go to finally break 18:00 in a couple weeks.  I'll pull back some on the pace; 5:45 pace will get it done.

I almost didn't write this post.  Then, I read an article about how so many professional runners will post their workouts and successful races, but won't post their struggles.

So...this is my honesty....mostly so I can remember how it felt, what happened, learn from it, and move forward.

P.S: In the 10k last month, I felt under control with 2 miles to go, and played it safe.  I "felt like" I could have gone a little faster, but the pace on my watch kept me from doing it.  This time, I "knew" I was out too fast...I felt it....but I held on to the pace on my watch until I below up.  There's a "Goldie Locks" analogy in there somewhere.

Carry on.

Race Without My Watch?! Crazy, Right?

 Hello Runners,

I’ve been thinking about the 10k race last Sunday, and need to get something off my chest.

I was racing with my watch on, like I always do, the screen set to show me my current and average pace.  My PR going into the race was 37:43; 6:05 pace.  My goal was to maintain my pace faster than 6:05 and set a new PR.

I was having a good race, in a small of group of guys clicking off 6:00 miles.  I know this because despite the course not having mile markers I would periodically check my watch.  I was feeling surprisingly comfortable, not really under stress at all, almost like a tempo effort, as we went thru 5k and approaching 4 miles.

At about 4 miles, one member of our small group picked up the pace some, not a super hard surge but he gradually gapped us.  It was one of those mid race decisions - do I go with him or stay back with the group?  My watch told me to stay back, I was 5 sec/mile faster than my PR and I still had over 2 miles to go.  But, I was feeling comfortable, I could have gone with him.  If my watch had said we were on 6:10 pace I probably would have because I “should” be able to.  I never caught back up to that guy, and he ended up beating me by 13 seconds.  I held the 6:00 pace thru 6 miles, which was NOT easy, and then was able to pick it up some the last 400, but I never got closer to catching him.

My Coach keeps telling me to stop watching my watch during races.  I’ve seen professional and experienced racers compete without watches.  I’ve always thought that was crazy, or at least I am not experienced enough to race without my watch - I wouldn’t know how hard to go without checking in with my watch periodically.

 Based solely on how I was feeling when it was time to make that decision at mile 4, I should have gone with the breakaway.  Now, maybe I would have died a mile later, but I would have given it a shot and actually “raced” vs time trialing. 

I’ve been racing for 5 years now, it’s time I do more listening to my body and pay less attention to what my watch says. I may fail a few times, but maybe I’ll get a big break through every now and then.  I’d be racing.  Either way it’s pizza, beer, and smiles past the finish line.

Thoughts?

Onward.

Race Report: DCRRC Fort Hunt 10k

 Hello Runners.

Yesterday I raced the DCRRC (Washington DC Road Runners) 10k at Fort Hunt Park in Alexandria, VA.

Big Shout Out to DCRR for putting on a race, an actual road race, during Covid.  Protocols were put in place, wear a mask and go out in groups of 10 or less - each group spaced by about 30” at the start.  About 50 runners total with no fanfare, but plenty of good ol’ competition.

The weather was perfect - clear sky, low 40’s, and little wind.  The course is 5 loops around the park, with gradually rolling hills.  About 30’ of up/down per 1.2 mile loop.  I set my PR on this course last March, right before Covid shut everything down.  37:43; 6:04 pace.

At 8:00 sharp the Director said “Okay 6:00 pace and faster come on up”.  I hesitated, but figured the next wave will not be 6:05 pace, but more like 6:30 or 7:00 pace - so I stepped forward with another 8 or so runners in the “first wave”.

Off we went, pulled our masks off and 4 of us quickly settled into 6:00 pace.  Two younger lads and two old folks (my teammate Pete and I are both in our mid 50’s).   About 2 miles in one of the younger lads dropped down to 5:55 pace or so, 3 of us held the 6:00 pace.  We crossed 5k around 18:35.

This would have been a 5k PR a couple years ago, I was 5” / mile ahead of my current 10k PR pace, and I was feeling - well - comfortable.

Around mile 4 the remaining youngster dropped his pace some, so now it’s me and Pete - the old man train pushing to the end.  Pete’s a little faster than I am, and I was in new territory, so I had no problem letting him pace me in.

About 5 miles in my hard but comfortable feeling turned into an all out effort.  I thought Pete had picked up the pace, but looking back on our splits he was just holding pace.  We passed our Coach about this point, and he yelled “If you wanna break 37 you have to go now!”  This didn’t compute to me, and I have never been close to breaking 37, so I figured this was just some encouragement to keep fighting.

Just before the 6 mile mark I started my sprint (Strava says I covered the last .2 at 5:40 pace).  Pete went with me, both of us trying to move our old legs as fast as they’d go.  In the end, I lost the sprint by 2 seconds, but still came in with a time of 37:10!  33 second PR!!  I’m feeling pretty stoked about it.

After running the indoor races last weekend, I was taking a chance by racing again 7 days later.  Turns out it was a good chance to take.  For those interested, twice now I’ve set big 10k PR’s after training for, and racing a 3k.  After racing and training at 5:30/mile, 6:00/mile seems more “manageable”.  Don’t know if this makes any sense from a training science point of view, but it’s worked for me.

I was feeling pretty beat up after the indoor races, and just ran easy miles all week, with only a few strides on Wednesday.  None of it felt good.  I did a lot of extra foam rolling and stretching.  Saturday, the day before the race I finally felt my legs coming back.  Still - I was going to pull the plug as soon as I felt any of the wrong kind of strain. Luckily, nothing ever came.

I’m still sore, but not injured.  In fact, my left plantar and IT band are better than they have been, And my left hamstring and glute are holding up okay.  If I could just have two right legs I’d be in business!

So now - couple weeks of easy running, then build back up for a mile race in late May.  If I find a good 5k or 10 miler before then, I might jump on that too.

Onward

Race Report: AAU Masters Indoor Championships

 Hello Runners.

Yesterday I competed in the AAU Masters Indoor Championships in Virginia Beach.  USATF has cancelled everything due to Covid, but AAU kept this meet on the calendar - so many on my Team (Athletics East) made the drive down.

This is my first and only indoor meet this year - I did attend two meets last year.  I ran the 1500 / 3k / and the 4x400 relay.  It was fun, rewarding, and TIRING.

Virginia Beach is about a 4 hour drive from my house, so I drove down on Saturday afternoon, had dinner with the Team and checked into a hotel Saturday night.  My first race was not until 1:00 on Sunday, so I was able to sleep in, have a small / light breakfast around 10:00 and made the short drive to the Virginia Beach Sports Center.  I arrived around 11:00.  I'd forgotten what a "thing" it is to register for an indoor meet; spike check, security, race officials, when/where can I warm-up, etc.  The facility and the 200m track is GREAT.  All brand new and fast, with banked turns and bouncy surface.  If you like indoor racing, this is the place to be in the Mid-Atlantic region.

First Race: 1500 (Start time: 1:00)

• My goal for this race is "Less than 5:00".  
• I thought I could go as low as 4:55, but really wanted to get under 5:00.
• This translates to 39" - 40" every 200m lap.
• There's a big screen right in your face as you finish each lap, so it was easy to know if I was on pace.
• I didn't run with a watch - I've found thru my limited experience on an indoor track, that I NEED to pay attention to the track and the runners around me, not looking down at my watch.
• I was in a race with some much faster runners - the winner won in 4:27 in a 4-way sprint finish.
• After the first 200, I let these faster guys go, and became the leader of a "second pack" running each 200m a few seconds slower than the lead group.
  
• I went into "Time Trial" mode - and tried very hard to click thru each 200m in 39" - 40".
• I already had that lactic acid feeling in my arms after the 3rd lap, so I knew the next four laps were going to hard....
  
• After 4-5 laps, I was pretty much on schedule, but it was slipping - very slightly - away....
• With 200m to go I was 2 seconds behind 5:00 pace.  I had to GO.
• Just then, a Team Mate of mine passed me, and I got in behind him as we kicked for the finish.
  
• With his help, we ran the last 200m in 36", coming in at 4:58!
• Goal achieved!
• I tried as hard I could to come back around and win our own little race, but I was pipped at the line.  But I'm pretty sure had I just time trialed it in I would not have gone under 5:00.
  

Second Race: 3k (Start Time: 6:00)

•  Yes - that's right.  5 hour wait for my next race.
•  Good and bad.  More time to recover from the 1500, but also more time to get stiff and frankly lose motivation to run again.
• I watched my Team Mates race shorter distances, 800m, 400m, etc.
• Around an hour before the start I did my warm-up routine as if I hadn't already raced.  I really didn't know what else to do.
• I wasn't feeling too bad as we lined up for the race, pretty much recovered from the 1500.
• My goal for this race is 10:30.  3:30 per k.  42" per lap.  5 laps per k.
• As with the 1500, there was a "lead pack" that soon left me.  I was now running with another Team Mate (no, not the same one as the 1500), in the "second pack".
• We were on track thru the first k.  Coming in around 3:29.
• The 2nd k I let a gap grow between me and my Team Mate - I was falling behind schedule.  I lost 5 seconds to my goal: 2nd k was 3:35.  This was a MENTAL failure.  I was tired, realized I had 6' to go, and got cautious.  I was tired, let negative emotions in, and started to use the excuse I had already run a 1500...and this is hard.
• In the 3rd k, my Team Mate started to come back to me some, so I decided I was going to catch him.  I was able to pick up the pace some, and almost caught him.  Once again just got pipped at the line.
• Overall Time: 10:37.
• This is 7 seconds faster than the 3k I ran last year (which was NOT after a 1500), so I don't feel too bad about it.  I think I could have run 10:30 had a not had the mental lapse in the 2nd k, and some fatigue still in my legs from the 1500.

4 x 400 Relay (Start Time: 6:40)

• What would a Team Meet be without the 4x400?
• All hands on deck, take the baton, run two laps as fast you can, and give it to someone else.
• I was second leg, ran a 1:12 on dead legs.
• It was fun....build team work.

What did I learn?

• I'm a better racer when I have someone to chase down.  I'm not good at front running.  I already knew this - but it was definitely reinforced in these meets. Every time I had some to follow/catch, I was able to find another gear that was NOT there when I was leading the train.
• Nike DragonFly's are pretty good.  Not sure I'm a lot faster in them, but I do notice some bounce and my feet / lower legs are not as beat as when I use other spikes.
• I can run fast when I'm tired.  
• Mental - dude it's all mental.  Just f*cking run!  There's more there - 

 I haven't done ANY mile pace work going into this meet.  I did two 3k workouts over the last 6 weeks, and that's it.  I feel good about getting a little faster for outdoor events later this Spring / Summer.

Next up:  DCRR Fort Hunt 10k next Sunday.  Loudoun Street Mile on Labor Day...and whatever pops up on the calendar.

Onward.