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.

 

Loudoun Street Mile

Hello Runners.

Exciting news!  I was actually able to race...in a REAL race....yesterday; the Loudoun Street Mile in Winchester, VA.  The race was slightly modified from the normal format, it was run in heats with a maximum of 50 per heat.  the "A" Heat for men seeded faster than 5:00; "B" Heat for fast women, and "C" Heat for Men slower than 5:00.  I submitted an optimistic seed time of 5:10 and was put in the "C" Heat.  "A" race went off at 9:00; "B" race at 9:10; and "C" Race at 9:20.

I met some team mates before the race, did our warm-ups; and started to feel it getting hotter and hotter.  At 9:20 race start it was 77 degrees and 85% humidity.  I turned to my team mate (Mark), who I was planning to run with most of way and suggested we target 5:15; 1:19 per quarter adjusted for incline/decline on the course; he agreed.  Plan set - we line up - and we're off.

The course is a straight shot down Loudoun Street, ending downtown Winchester on a pedestrian only brick outdoor shopping area.

Quarter by quarter breakdown:

• Q1 (1:17): The first quarter is downhill, we spend the first 200 meters getting into rhythm and sorting thru the other racers, then settle in.  We go over the 1/4 mile marker in 1:17. Mark is no my shoulder, I'm feeling fine about 10 racers in front of us.  A couple seconds ahead of schedule, but I feel like I'm holding back some.

•  Q2: (1:24): The 2nd quarter is uphill, and I planned to slow down some, but this is too slow.  I'm feeling fine, but I probably gave back a few seconds here.  Mark is still right on my shoulder.  I'm drafting off a kid, but I need to move.

• Q3 (1:17): The third quarter is another downhill section.  I want to gain some time here and I do.  It's getting pretty hard now - I'm pushing, downhill is helping.  1:17, got a few seconds back.

• Q4 (1:18):  My thought is to hold pace for another 200 meters, then go hard.  Mark is on my shoulder, the roads turns to bricks about 250-300 meter out.  When we get to the bricks Mark passes me and has about a 5 meter gap.  I go with him best I can, holding the gap but not closing back up on him.  I push and push - my legs will just not go any faster.  1:18 last quarter on a relatively flat section.

• Total time: 5:16: one second, one tick, faster than four years.  Four years older, and one second faster, I'll take it. 

It was great to get back out and race again.  I really appreciate Runner's Retreat for putting on the race.  I'm sure there were extra steps they had to take, and it would have been easier to cancel like most have done - much, much appreciated!

I saw many people in "real life" that have been Strava only friends since February.  That was nice.

Now back to time trials - nothing else on the calendar anytime soon.

Onward.

Race Report: 5k - Covid Edition

Hello Runners.

Hope you are all doing well during Covid and getting your runs in.  I've always done all of my week day runs solo, and even on the weekend I only run with one or two other people, so it hasn't been that much different for me - EXCEPT THAT I CAN'T RACE!  I like racing....

The Covid restrictions have lightened up some in the DC  / Northern Virginia area; so my Team (Athletics East) organized a Time Trial at a HS in Alexandria, VA - a chance for us to get out, run hard, and see each other from a 6' distance.  A couple of the Team members not racing were keeping time, and we had the option of 1 mile, 2 mile, 5k, 10k - all starting at the same time.  I chose the 5k.

Knowing this TT was coming up; 2 weeks ago I did a track workout: 3 x 1200; 1 x 800 with 400 jog rest.  I did the 1200's and the 800 averaging about 5:48 per 1600.  I felt under control during the reps, and was able to run some faster 400's and 200's right after, so I thought that would be a good pace for the 5k.  However, that workout 2 weeks ago was in MUCH better weather.


Saturday morning, the day of the TT was HOT.  At our 8:00 start time, it was 78 degrees, and 65% humidity.  I decided I would try 1:28 400's (:44 per 200), which puts me at 5:52 per 1600 and hang on for as long as I could; if I melted then okay; but I'd give it a go.  If somehow I ran exactly on those splits, I would cross 5000m (12 1/2 laps) at 18:20.  I had a couple other team mates going for for approximately the same time.  I took manual splits on my watch and had team mates yelling splits as well.

At the start line I confidently proclaimed "Let's go 1:28's; I take the first 400".  I got a couple of wary; not quite fully committed okays; Covid appropriate elbow taps, and we're ready to go:

First 1600:  (5:50) 
After my pacing proclamation I proceeded to run the first 400 in 41 seconds (do'h!).  If I was one of the guys behind me, I would have smacked me on the back of the head.  Luckily, these are nice guys, and my head is not bruised.  After the first 200 we settled in, took turns leading and came thru 1600m 2 seconds ahead of schedule (all of it from the first 200m).  I was feeling pretty good, relaxed.  Hadn't been on the front since the first 400.

Second 1600: (5:57)
During the 5th lap I felt the pace slow a little bit, and went back to the front.  From the 6th lap on I was on point, doing my best to hold pace.  I was now starting to feel overheated.  But, not hurting really, just hot.  Lost the 2 seconds from the first 1600, and now 3 seconds behind target.

Third 1600: (5:57)
Going into this section I didn't feel too bad; but with 1k to go it hit me - hard.  My strategy was to not let any 400 be slower than 1:30.  I succeeded, but barely.  I narrowed my focus to each 200m segment; "Get to the next 200m mark", then "do it again"; then again....

Last 200: (:41)
I dug hard on the last 200, and finished about as fast as my first 200.  Taking 3 seconds off my planned pace.  I stumbled around for a few seconds, and almost felt like I was going to heave, but I kept it together.

Total time: 18:26 (1:28.5 per 400)

Like I said; I like racing and I treated this TT like a race.  I went all out, tapered for a couple days, and really tried to to do well.  It was fun.  Fun to race; fun to have a couple guys to run fast with; and fun to see my team mates.

I've run a few July 4th 5k's in similar weather and have never run faster than 18:50.  So, I feel good about the time (even considering I know a track is faster than a road course).  I think I could go maybe 15 seconds faster in good weather; all my PR's have been in 40-45 degree weather.

I hope some "real" races are scheduled again soon.  If not, these TT's will do for a while.

Onward.

Weekly Running Log: DCRR Fort Hunt 10k

Hello Runners.

Sunday I ran a "small" 10k put on the DCRR (that's Washington DC Road Runners) at Fort Hunt Park in Alexandria, VA.  I finished in 37:43 (a :56 PR).

Race Summary:

• The course in Fort Hunt Park is 5 loops of 1.2 miles + a small start/finish chute to complete 10k.
• The weather was perfect.  About 40 degrees and no wind.
• The course was relatively flat, with small rollers.
• What led me to PR?
• The weather and course definitely helped, and is needed to give me a chance to PR.
•  Good competition - I was in a good group of runners that kept me motivated to keep up the pace.  I've found that if I don't have someone to chase / motivation to stay in a group it's easier for me to 'let the pace go' as the race nears the end and get it's really hard.
• Strategy - I settled into about 6:05 pace the first "loop".  It didn't feel "fast" and decided I was going to hold the pace or die trying.
• I ended up being able to hold the pace all the way through.  The "slow down" never happened.
• I had my watch set on "Avg pace" and just checked every now and then that the average wasn't dropping.
• I "think" the Indoor Season (a few shorter races on a track) might have helped out with being able to keep the pace.  Nothing like 1500 / 3k / 2k races to make 10k pace feel slow.
• I was also able to play psychological games with the 5 laps.
• I counted them down - 4, 3, 2, 1; which made a different cadence than counting the miles (no mile markers by the way on the course).
• Accountability - I had a few other Team members racing as well, some cheering for me.  I think the accountability of the Team helped me push at the end.
• Timing Clock - as I turned to the finish chute I saw the timing clock ticking very close to my prior PR of 38:39.  I kicked my hardest to beat my prior PR, but missed it.  38:4x was on the clock when I went over the mat.  I was disappointed, then another runner told me "The clock was started early, you were definitely under 38".  Not sure if my kick would have been as hard if I knew I had a PR already in the bag.

Shout out to DCRR for putting on a fun race.  Well done, not too much fanfare, and good competition.  I was also able to meet quite a few runners I only knew through Strava.

Side Note:  I went into the race feeling "dead".  I had raced a 2k 8 days earlier and my legs had felt dead all week.  I was thinking I was on the brink of over-training.  So - I guess you never know.  "Show up and see what happens"

Side Note 2: I'm coming on one year of health.  I haven't had to take any days off from training since April 1, 2019.  That has to account for a lot of it.


Besides the race; this week's training was really just recovery runs; I did a few strides on Tuesday but even those felt too hard, and I cut them short. 



Weekly Summary:

• Mileage: 40
• Workout: N/A (ran a race last Saturday)
• Race: 10k
• Long Run: N/A

Onward.

Running Log: "Indoor Season" Complete

Hello Runners,

This training week was geared toward prepping for a 2k indoor race on Saturday.

My Monday thru Friday runs were mostly just easy running, recovering from last week and tapering for Saturday's race.

No real "workout" this week.  Tuesday, I did some "extended" strides (30" - 45") around mile pace.  But, my legs felt pretty dead; I feel like I've been on the verge of training too much the last couple of weeks.

So, after Tuesday I ran only 'Easier / Recovery" miles heading into the 2k on Saturday.

2k Race / "Indoor Season" Summary
With my race on Saturday; I completed my "Indoor Season" which consisted of two days on track.

January 19th I ran a 3k; followed by a 1500; followed by 4 x 400 relay.  In each of those races I ran slower than I expected; I attributed it to the 'newness' of an indoor track and doing 3 races in one day.

Saturday, in the 2k I also ran slower than I expected; a time of 6:58.  I thought I was in shape to run around 6:45.  Looking back on the race; I realized there's a skill to running on a small 200m track (the track we raced on had only 3 lanes for most of it; with 6 lanes on the 'start / finish' straight). 

I realized after the race that I tend to 'settle into' a pack and 'go out conservative'.  The result is that I spend the first half of the race going too slow, and I don't have a kick to make up for it later.  Because of how we are 'seeded' on the start line, it's natural for me to let the faster guys on the inside lanes get out in front of me and 'settle in' with the guys immediately around me.  If those guys run at my best pace alls good; but that hasn't happened yet in my three races.  By the time I move around and push the pace I've lost time.  This is not a big deal in a 5k; but when you're doing 10 laps of 200m there's less time to make this decision.  In the back of my mind in all three races I was afraid I was going to die prior to the finish - but each time I had a small kick and didn't lose pace.

Lesson - "Be more aggressive - get out there at my pace and drop these guys"; or if they hang and want to work with me at my pace - good.  (An alternative would be for me to submit an estimated finish time faster than I think I can do; get on the inside for the start and hang on for dear life).

But alas, the indoor season is over - maybe I'll be able to take lesson into next Winter.


Weekly Totals:

• Miles: 55
• Workout:  None.
• Race: 2k on indoor banked track.
• Long Run:  18 SLR

Daily:

• Monday: 7.5 miles (60') Easy with Strides.  Hip/core maintenance work.
• Tuesday: 7.6 miles (60') with Extended Strides at mile pace.  Legs feeling DEAD.
• Wednesday: 6 miles Easy - actually really Easy.  50'.  Extra foam rolling / mobility.
• Thursday: 5 miles Super Easy.  Foam roll / stretch.
• Friday: 4 mile Shakeout; Strides.
• Saturday: 6 miles total with 2k Race.
• Sunday: 18 mile SLR

Next Sunday I'm racing a 10k put on by the DCRRC at Ft. Hunt in Alexander.  I've heard it's 5 laps of 1.25 miles each.  Giddy up.

Onward.

Training Log Update: I Ran A 10k

Hello Runners.

10k Race

In keeping with my theme of trying new things in 2020; I ran a 10k yesterday.  On a course I've run before, and distance a run a number of times.  So - what's different about this 10k?  Well, I decided on Thursday - three days prior - to run it.  A team mate of my mine was running the race and I decided to join, with an extended cool down to replace the LR miles I now wouldn't so on Saturday.

Usually for every race I run, even the local low low-key races, I plan ahead and work out my schedule for two weeks prior to the race.  Because EVERY race was an event, something to really be prepared for, and always do my best. 

The course I ran is pretty hilly, and not set up for fast times; but we had pretty good weather.  Except for not running my LR the day before, I did no taper or any other planning.  My last workout was on Wednesday.

So - how did the race go?  Well - pretty much how I think it would have gone had I planned for it two weeks ahead of time.  I ran 38:45; which for me is pretty good on the course.  My plan was to go out at 6:10 pace and see what happens.  What happened was I died on mile 5, then had a nice recovery on the last 1.2 to end up about 15 seconds slower than I was hoping for.

Do I think building up for "big races" and planning ahead is useful?  Yes, of course; especially for longer races.  But, for me I now feel some freedom that I can "jump into" local 5k/10k and not have to worry about having to be carted off because my taper wasn't great.

New experience.  Check.

Another new experience - I just signed up to ran a 2k at a local HS indoor track in a few weeks.  Why 2k; because I've never run one before or been on a 'banked indoor track'.  What the hell, let's see what happens!

Two weeks' worth of training below:

Week ending Jan. 26th

Mileage: 57 miles.
Workout:  N/A. Since I ran a 3k and 1500 last Sunday.
Long Run:  14 with 2/2mi at HM effort.  1 mile Easy between. (6:21 avg.  A lot of it downhill)
Comment:  Adding more hamstring strength work.  I think the hammies are an issue when trying to run faster / maintain a fast pace.  They seem to "go first" when something's going to start bothering me.

Week ending Feb. 2nd

Mileage: 49
Workout: CV and 3k Reps on Wednesday.
Long Run: NA
Race: 38:45 10k on Sunday  (12 miles total for the day with Warm Up and Cool Down).


This week I'll get the mileage back up some and skip the mid-week workout to recover from the 10k.  I'll add in some harder effort on the weekend long run.

Onward.

Training Log: Week Ending January 19th - I Ran At A Track Meet

Hello Runners.

Running and training this week is geared to an indoor track meet on Sunday - The USATF Eastern Region Masters Championship.

As a result, most of the mileage during the week was easy miles.  I cut back Tuesday's workout to a fartlek session - I ended up running faster for 1' - 2' bursts at whatever pace felt 'relatively hard'.  I did this for 8 reps.  My legs felt pretty dead, lot of junk leftover from Saturday's track workout.  I also didn't run an LR this week, so the overall mileage is down.  Not a worry, since the goal is to run a fast 3k, 1500, and 400m leg of a relay on Sunday.

The Track Meet
I carpooled with a couple team mates the hour drive to the indoor track in Maryland.  The location is right next to the new Redskins stadium, we had to park in one of their lots and take the long walk in.  Not a big deal though.

My schedule for races is 3k at 12:30; 1500 at 1:30; and 400 relay at 4:00 on a 200 meter track with flat turns (that is; not banked).

About 11:30 I went outside for a couple miles warm-up.  I learned in track meets you need to 'get ready' for each event quite early.  Go to the registration table, get your 'hip number' and....wait.  Then....wait.  Until you finally called to go on the track for your event.  If you leave the area to loosen up, you are told to 'go back and wait'.  In the end, this means I spent much of the the hour between the 3k and 1500 in 'ready' mode waiting my turn to go back on the track again.

How I went:

• 3k - I did okay.  I finished in 10:45.  I thought I could do about 10:30.  My first race on a track, and I learned a lot about tactics.  I spent too much time in a group that was SLIGHTLY slower than me, and I should have gone around sooner.  Pass on the straights, not the turns.  Good, hard effort.  Ran in VaporFly as did a couple other guys in the race.

•  1500 - oofffaaahhh.  I learned that I can't run a 1500 an hour after a 3k.  About 300m in I knew this race would be relegated to a "workout".  I finished in 5:22 (which is about 3k pace from my last race).  I did run in spikes - that was interesting.  Good traction, and solid push-off, etc.  Did they make me any faster?  Dunno.  But, I FEEL like I was faster....

• 400 relay - for two of my team mates and me, this was our first time holding a baton.  And, we didn't practice at all before the race (even though) we planned to.  So, the hand-offs were safe; as in I stand still on the track and take the baton, then start running.  It was fun, and a good experience.

Overall, I like being on a team and enjoy the overall atmosphere of a 'track meet'.  I never did this in HS, so it's all new to me.

I think I can improve once I learn the feeling and tactics.

Interesting comment:  I asked a more experienced Team mate before my races what I should expect from the other runners as far and pace, etc.  He said "Well, in road races are you toward the front of your AG?  I said "Yes".  He said "Well, image a road race where only the couple Guys at the front of each AG are running".  Got it.

Weekly Mileage:  35
Tuesday Workout:  Fartlek - not really pushing very much.
Long Run:  N/A


Daily:

• Monday: 60' Easy w/Strides.  Hip/leg maintenance work.
• Tuesday: Fartlek.  Straight to shower, no extra strength work.
• Wednesday: 60' E.  Foam roll/stretch.  Upper body strength.
• Thursday:  OFF
• Friday: 50' E w/strides.
• Saturday: 30' Shakeout
• Sunday: Track Meet!  About 6 miles total with all the warm-up / cool down.

As of writing this (Tuesday - two days post races), I don't feel too bad.  Kind of like how I feel after a 5k race; maybe a little more tired.  After all, I did "race" 4900 meters; just in smaller and smaller sections as the day wore on.



Onward.

Marathon Race Report - Richmond Marathon

Today I ran my 2nd marathon - Richmond Marathon in Virginia.

I finished in a time of 2:59:26, achieving my goal of ‘Sub-3’.  I’m proud of the effort, and finished 4th in my age group (50-54).

 In my 1st marathon I was on pace to run about 3:00 until I completely bonked / hamstring cramps / calf cramps at mile 23.   I ended up walking / shuffling in with a time of 3:23.   I studied up on the marathon, got advice, and made a number of changes in prep for today’s race.  I don’t know if any one of these things on their own made much of a difference, but combined I think I came into today’s race stronger / smarter / and more prepared.

I’ve been fighting a slight cold all week and been consistently taking DayQuil / NyQuil since last weekend.   I also developed a really bad tightness in my lower back just around the belt line this week.  I don’t know what I did, but it’s been hurting pretty good.  It was tight and sore the whole race, but (apparently) didn’t slow me down any.   Despite these nuisances, I  was feeling pretty good.

Changes in marathon prep from the first race:
1. Strength Work - I increased my glute, hamstring, calf workout after every Workout/Long run.
2. MP Work - I increased the length of MP during my long runs, topping out at 12 miles of MP during an 18 mile run 21 days before the race.   I also did a 9-10 miles at MP on my week day workout with a couple of those at HMP.
3. Overall mileage increase - my weekly mileage was slightly up.  I topped out at 64 miles, last cycle was 60.
4. Carbo loading - starting 4 days before the race I ate four things: spaghetti with meat sauce / baked potatoes / peanut butter and jelly bagels / and a cold oats concoction with flax seed, blueberries, and
almond milk for breakfast.    My biggest meals were 2-3 days before the race, day before was smaller meals so I wouldn’t be stuffed race morning.

Race strategy changes:
1. Pacing - This time around I followed the 3:00 pacers thru 25 miles.   In my first race there wasn’t a 3:00 pace group and I went out way too fast.   By following the pacers I was able to keep a very consistent pace.   I mantra thru 22 miles was ‘relax and be patient’.   If I felt good at 22 I would pull ahead.   I stayed thru 25.

It was pretty windy the whole race, with winds of 15-20 mph the whole time.  Tucking in the pace group helped a lot I think.   I had folks in front and beside me almost all the time.  I tried to take energy from the group as well, and it provided me something else to focus on besides how I’m feeling.  Our pacers did a fantastic job taking us thru exactly on plan, one less thing for me to worry about.

2. Fueling - I carried a water bottle that holds 12 oz.  I filled it with Gatorade and sipped on it throughout the race - at least every couple hrs.   I little past half way I stopped briefly at a water station and had the volunteers refill it - I pulled slightly ahead of the group going in so it was easy to latch back on with a full bottle.   I also took 6 gels during the race (10’ before start and at miles 5,10,15,20,23).   I was still hurting pretty good at mile 24, but I stayed aware of my surroundings and was thinking well, one of the main benefits of good fueling.

How I was feeling / the course:

1. The first half  - Richmond is a rolling course course, and the pace setters said at the start they were going to ‘Keep 6:52 pace” regardless- this means a little more effort going up and recovery going
down.   I would have preferred a more even effort than pace, but the group protection from the wind made up for it.   Really nothing to report - which is good - just rolling along and comfortable.   We hit the timing mat at almost exactly 1:30.

2. 14-20:   There is a pretty good size incline crossing the river at miles 16-17 I had been anticipating since the start-and it was straight into the wind.  I got up it okay, with a little extra huffing and puffing.  But then around mile 18 my left hamstring started to twitch - which scared me since a hamstring cramp stopped me in my tracks last time.  But I was able to hold pace.  We hit mile 20 exactly on 3:00 pace.

3. 21-25: At mile 21 we finally turned down wind and had a mostly flat / downhill to the finish.   I had the thought at mile 22 to pull ahead of the 3:00 group, but as soon as I tried to speed up I could feel both hamstrings complain.  So I stayed with the group which was pretty small by now.  At mile 24 I started working pretty hard and counting the minutes to the finish.   I was pretty much all out to maintain pace.

25-finish: when we passed the mile 25 sign I could see the finish and it was all downhill.   So, I decided to pull ahead and see what I could do.   I only gained about 15 seconds but I did leave it all out there.  

Still can’t believe I did it.  It has been a goal for three years and it finally came together.  

Now a few weeks off.

Onward

RACE REPORT: Firecracker 5k in Reston Virginia

First, and most importantly - Happy 4th of July Everyone!  Hope you have a safe and fun time (and wake up tomorrow with all your fingers and toes still attached).

This morning I ran the "Firecracker 5k" in Reston Virginia.  Everyone who's run in the Northern Virginia area probably knows the course that begins and end in the Reston Town Center.  I've done the 4th of July run here twice now - both times a big turnout, almost 2,000 people.

Morning Routine
Set my alarm for 5:45, planning to leave the house around 6:30 for the 8:00 race start time.  By 6:30 I had my usual pre-race breakfast of oatmeal and a small glass of milk, and COFFEE.  Did a quick 1/2 mile jog around the house to get the bloods flowing - rounded up my wife, daughter, and my daughter's puppy - and headed for the race.  Arrived around 7:15, which is fine since we already had our bibs.  Found my wife and puppy a good seat / vantage point to watch the finish and headed out for my warm-up.

Warm-Up and Plan
This course is uphill for the last 0.7 miles or so.  I've run it a couple times before, and I haven't yet paced well - slowed down considerably at the end - being passed by at least a few folks each time.  So, my warm-up today was to run the last part of the course backwards, going down the finishing hill, then turn around and run back up the hill to the finish line.  The idea is to "gauge" best I can, the extra effort I'm going to need to finish strong, and emotionally "prep" for it.  Add in a couple strides and I'm to go.

The weather at race start was 75F and 65 dew point.  Best I can tell, from my on-line search, this is about a 3% "adjustment" from perfect conditions, and similar weather to the 4 mile race is did 10 days ago.  My 5k PR is on this course (in perfect March conditions) is 18:41.  Last week I ran the 4-miler in 6:09 pace, so I'm figuring I can run about 6:05 pace - and if all goes right, get under 19:00.  Last July 4th, I finished this race in 19:15 in fairly similar conditions, if I remember correctly.

National Anthem - usually don't mention the National Anthem, but the recording (traditional set up prior to the race) wasn't working.  The color guard was all set up, we had our hands over our hearts, but when it was supposed to start playing - nothing.  After about 30 seconds, the Potomac River race organizers announced "Okay, WE are going to the sing the national anthem - I'll start" and with that we all sang it together - on the 4th of July.  Pretty cool, actually.  I CAN NOT sing, AT ALL.  But, there was a young woman not too far from me that could REALLY sing!  So, I shut up and enjoyed listening to her rendition - very good!

Okay, so here's how the race went, blow by blow (mile splits from Garmin):

• Mile 1: 5:58.  I had planned to go out around 6:05 for the first mile.  I even lined up a few rows back to force myself to take it easy at the start, and hold back some on a short down hill about 1/4 mile.  Still out a little faster than plan, but "feel" good.  I'm in a small pack of about 4 cruising along, under control.

• Mile 2: 5:54.  About the pace I planned, mile 2 is about a 60 ft net drop.  I tried to hold back some, knowing we had "the hill" toward the end of the race.  Around the start of mile 2 a woman passed me, and I let her pull me through the whole mile.  We passed a few folks who were now slowing down....

• Mile 3: 6:12.  Around the start of mile 3 I let the woman I was drafting go, I felt her pace was a little too fast - another guy came up behind me - and I let him tow me for a while.  I would guess my pace fell off some prior to "the hill" but not much.  Around 2.5 miles we start going uphill, and I'm "emotionally ready", I start to push best I can to hold my pace - I only got 5 minutes to go.  I held up pretty good - I passed 5-6 people (in prior races this is the point where was getting passed).  Around 2.75 miles I made my finishing push and tried to "bring it home".  I was able to drop a couple teenagers I was running with (that always feel good when you're old).

• Last .14: 50 seconds (5:47 pace).  This section was STILL uphill, and I was pushing hard.  I was able to pass one runner with 100m to go, and almost caught the woman I let go at the start of mile 3.  She beat me by 2 seconds, makes me wonder if I should have hung with her the whole time....

Total Time:  18:50.  9 seconds off my PR.  1st AG (M50-54)

I feel pretty good about the result - only 9 seconds off PR in 75F and 65 dew point weather.  Take off 3% for perfect conditions, that becomes 18:16...which WOULD BE a huge PR.  I know...I know...only calculations, but makes me feel better.

So, that's it for targeting shorter races in 2017.  In a few weeks I start marathon training.  I'll run a few races along the way - but always with the 'A Goal' of the Philly marathon in November.

Shout out to Elizabeth, Lisa, and Mika!  Great to see you all, and hope you had a good race today....

Onward....

Race Report: Twilight 4-Miler

Ran my first 4-mile race yesterday.  First race in the afternoon - 7:30 PM start.

It was kind of weird having an afternoon race.  Wasn't sure what to do with myself all day.  Mostly resting and sitting around, watching the US Outdoor Championships, and basically chilling.

With the late race I also had to figure out what to eat all day.  I ate a regular breakfast and lunch, then around 3pm had leftover pancakes from breakfast.  I was still a little hungry, but didn't want to eat anything else before the race.   Worked out okay, no stomach troubles.

Age Groups:  I turned 50 a few days ago, my wife surprised me before the race with my very own, super fancy, "Over 50" race singlet - with all the appropriate sponsors on the back (picture below).  When I started to pin my number on my new singlet I realized I was registered as "49".  Easy fix, the PR folks changed it no problem (Wouldn't be good to have an "Over 50" singlet and be registered as 49). 

Weather:  Weather underground reported the specifics to be 84 degrees with a dew point of 62, and wind from the west at 4 mph.  So, that's kinda hot!  But, not as bad as it could have been in late June around DC.  RunnersConnect says to add 2%-3% to my "base" pace.

Race Strategy: Based on McMillan calculator for 4 miles, and the 2%-3% adjustment from RunnersConnect, I think I can run around 6:10 pace; which puts me at 24:40.  Met a friend before the race (hey Elizabeth) who said the 1st mile is downhill, but the 2nd is up, and the heat will catch up with you around the end of mile two - so don't go out too fast even if you're feeling good.  Noted.

My "Over 50" Singlet with appropriate "Sponsors"

Race detail:

Mile 1:  (6:03).  Slightly downhill.  Got in a group with 4 others, and promptly ignored Elizabeth's (good) advice.  Not feeling bad tho.

Mile 2: (6:12).  I expected the incline here, so slowing down didn't bother me.  Toward the end of this mile, I was dropped by the others I was running with...realizing they were a little too fast for me.  Still not feeling bad, but I also had 2 more miles to go.

Mile 3: (6:22).  Yeah, lost some momentum here.  Was running on my own most of mile - and was "feeling the heat" pretty bad.  During this mile I also lost some focus which probably cost me a few seconds.

Mile 4: (6:06).  Found a "second wind" in the last mile (mostly just got re-focused and wanted to push the last mile), and I was able to chase down a couple guys in front of me.  In the last 200m or so, I was able to put in a pretty good kick and passed my final target about 20m from the finish (turns out he was the 40-44 AG winner).

Last .08 mile: 19 seconds (4:53 pace); "big kick" - maybe some leftover speed from the mile race a few weeks ago.

Total Time:  25:00.  Good enough for 2nd in 50-54 AG (missed 1st place by 9 seconds).  Per Garmin, overall pace is 6:09.

Interesting side note:  I "would have" won the 40-44, and 45-49 AG with my time.  Goes to show, it all depends on who shows up.

Elizabeth, Greg, and Lisa - nice to meet you "O-fficially".  Hope you see you at other races this Summer.

Next up for me - "Firecracker 5k" on July 4th in Reston.

RACE REPORT: Loudoun Street Mile

Happy Memorial Day!  And, to all the veterans out there (my Dad, and both my Grandfathers who served during wars....and saw the "really tough" part of being in the armed services) - THANK YOU FOR YOUR SACRIFICE AND YOUR SERVICE.

Now - on to much less important stuff - I ran my first "Mile Race" today - the Loudoun Street Mile in Winchester Virginia.

 [[Spoiler Alert:  In case you don't want to read the whole post - I ran it in 5:17.4 Official time (I'm rounding down to 5:17...reasons below).  Happy with it - since I was hoping for 5:20 (which is also the McMillan predictor). ]

BIG "Thank You" to my wife for getting up early on Memorial Day to be my personal "storage caddy", and to my mother-in-law (Nana) to coming out to join  us.  Her first time "seeing a marathon" (later she did refer to it as a "mile race"...so kudos for a super senior getting it right after only one light handed correction).

Getting There
Winchester is about an hour drive from my house - but the men's race wasn't scheduled to start until 9:30.  Women's race start is 8:30.  My plan - get there in time to check-in, get my bib, find a good spot to watch the finish of the women's race, get my wife and mother-in-law situated - then go warm up and get ready for my race.  ALL that, by my calculations and differential math - says leave the house "eh, around 7:00".

We got straight to race - no issues - no traffic - and got a sweet parking spot about 200m from the finish line (thanks Nana for the "Handcap parking placcard - all the way from California).  Got there a little after 8:00 - got my packet, all set for the women to come charging for the finish line and "15 minute delay - police road blocking, or escort, or something not ready...figures.  No biggie - it's a nice morning - just hang tight....what else are we going to do?

Pretty soon though the women did come thru - it was quite exciting - the race finishes on a "pedestrian only" narrow brick walkway - and I got a spot about 100m before the finish - my first time actually watching the winners of a race come thru.  Shout out to Cris (aka Darkwave) for bringing home the Master's title with a big kick at the end, and setting a PR.  Nice!  All in all, it looked like Cris took home between 3 and 7 awards...back up the stage a few times.  And, thank you for the pacing advice!

Course
The course is a straight run down Loudoun Street.  The race start is in a nice quiet neighborhood on a small street.  The race end - as noted above - is on a brick outdoor shopping mall.

Just because it's straight don't mean it's flat - the first quarter mile (Q1) is downhill, Q2 goes back up hill, and levels off at the end, Q3 back downhill, and Q4 pretty much flat - transitioning to bricks about 300m from the finish.


Race Prep
Warm up - So...I've heard, the shorter the race, the longer the warm-up.  Well, this race is pretty short.  So...I ended up doing a couple miles warm-up, then some shorter strides, and finally finishing with strides of about 45 seconds - 1 minute what felt like "mile effort".  Wanted to make sure I was fully warmed up.  No time to "get into the groove".  Once the gun goes off.

Shoes - what would a run report be without a shoe discussion?  I have two pairs of shoes I could wear for a mile race....NB RC5000 (3oz), and Nike Zoom Streak LT3 (5oz).  Obviously I want the lighter shoes, BUT the bricks at the end of the race might be a problem?  Also, I really don't want to warm up for 3 miles in the NB, and my wife is holding my bag by the finish line, so with that I chose the heavier Nikes.  Of course, then I had huge envy when I saw a couple guys in their NB 5000's....damn it!  That's gonna cost me 0 - .783 seconds on my finishing time...I'm SURE of it.

Line up and start - Not a lot of folks in the race - for some reason I thought it was a bigger race - no worries tho.  The one worry I did have was a number of "kids" lined up on the front row - I know what they are going to do - sprint for 200m to 300m, then slow and get in my way...mental note - plan for it and "try" not to knock any over.  When the gun went off, I wasn't ready...I was about 5 rows back, and I didn't hear the "ready, set...".  But, I don't think it hurt me.  I just yelled, "Oh shit!", and started my watch as I started to run.  This is why I'm "rounding down" my race time, I'm sure I lost at least a half second by being five rows back - and the race is timed from the gun (tortured, twisted logic of a runner).
___________

Race Detail By The Quarter Mile....Goal pace is 5:20 (1:20 per quarter mile).

The race organizer was nice enough to put a line across the road at every quarter mile.  Below splits are based on me looking down at my watch as I crossed each quarter mile line.

• Q1: 1:17 - the first quarter was downhill.  So, after a silly 200m too fast of a start I settled down some.  Even tho I'm 3 seconds faster than plan, I feel okay about it...it was down hill after all.  Toward the end of Q1 I had to do a "swim" move a couple time to get around kids who were now gassed and passing out in the middle of the road..."no kids were harmed during these actions"

• Q2: 2:38 (1:21).  This quarter was uphill, and I think holding back a "little" in Q1 helped me.  It felt like I ran this Q slower than it showed.  Under control... (thanks again Cris).

• Q3: 3:57 (1:19).  Downhill most of this Q, but I wasn't really able to pick up the pace...getting gassed pretty good already, and I do want to kick at the end. 

• Q4: 5:17 (1:20).  So much for a finishing kick!  I'm happy was able to "hold" my pace till the end.  I did try to pick it up a couple times, but it just wasn't there.  A couple teenagers passed me about 100m from the end, which pissed me off, I just couldn't do anything about it.  My legs weren't hurting, but I could tell aerobically/anaerobically I was all out.  Side note: it was really cool to be running on the bricks the last couple hundred meters, the fans were really close and all cheering...all for me I'm sure. 

Overall, 5:17 is a result I'm proud of.  Don't think I had a lot more in me.  I won my AG (45-49). 

Next year - if I run this again - I'll be in the "Grand Masters" category (over 50).  This year, the winning time was 5:02.  So, now I have a great goal to set.  Maybe if I do some speed work consistently, I can get there?  I only gotta take 4-5 seconds off each quarter.  What's 2 seconds per 200m among friends?

Don't know what's next...gotta look up local 5k's....I'm Jonesing to run fast again.

Onward....

Shenandoah Apple Blossom 10k Race Report

Yesterday I ran the 'Shenandoah Apple Blossom 10k' in Winchester, VA.

I signed up on for the race sort of impromptu, sitting on my couch last Sunday night, with no races on my calendar and still feeling good about the GW Parkway 10 mi result.  I had to get up early on race day anyway to get my wife to the airport, and Winchester is not "too" far from the house....so I plunked down my $35, and chose "Men's Small".

During Race Week
My legs were still a little fatigued early this week from the prior race, and Tuesday's "workout" didn't go well.  But, I chalked it up to "still recovering" - and thinking "I'll be fine" by Saturday.

And then....I got sick.  Achy, headache, sinus, cold stuff.  Stayed home from work Wednesday - mostly sleeping.  Back to work on Thursday and Friday with easy runs in the morning to move the legs...still hoping I'll feel good Saturday....so not the best race build-up...but I'm not going "waste" $35 and not get my shirt (that's crazy talk!)

Race Background 
This is the 36th running of the race.  It's part of a weekend festival with a parade with grand stands, carnival, Miss AppleBlossom, scary clowns walking around, the whole thing.  Everything was well organized and run well.  There's also some pretty big race money offered, including $300 for first Master's, and $500 for overall winner.  Like the Half I ran last Fall in Winchester - the prize money brought out some seriously fast people - a legit Elite field.  Who knew that Kiprotich's, Chepchirchir's, and the like, live in NC? (Now, I do).  I can't find the complete race results yet, but I believe the Master's Woman took home $300 for finishing in 43:xx - think there's a few folks reading this that would beat that time....just sayin.

Race Morning
4:30 alarm.  Pre-race breakfast with a DayQuil chase (orange color - NOT orange taste).  5:40 kiss goodbye at Dulles, drive to Winchester arriving at 6:40 for an 8:30 start (yes, WAY too early), but wife's schedule wins (every time).  The race organizers said pre-race bib pick up would start at 7:00, but I quickly realized the were already open, fully staffed, and organized - so I was able to walk over and pick up my stuff with NO line and get back in car -easy peasy.  Nice job Mr. Race Organizer!  I spent the extra time in the car and it rained on and off and caught up on the "Sub2" results.  Had a little snack since it had been so long since breakfast.

7:45 or so - started my warm up for an 8:30 race start.  I ran the first mile of the course which goes around the high and some back by the start line (so we get to pass the parade, carnival, etc. all again).  I wasn't feeling bad, got in a little over a mile, did some strides, and hoped that my cold / flu thing wouldn't affect my race "that much".

Weather -  Low 50's, almost full cloud cover, not raining, and pretty windy - I would guess 10-15 mph (tho forecast said 10).  So, not bad - but enough wind that it would be best to be in a pack whenever possible.

Race Details
About 1,500 runners with 8-10 men and women in the Elite field.  Lined up a couple rows back next a few other old guys...and pretty soon we're off!

Mile 1 (6:06) - Up and down, seriously up and down.  I tried to hold back and be "smooth" on the downs, and throttle back on the uphills.  But, the downhills were so steep, it was kind of hard for me to be smooth and not HAVE to apply the brakes on landing....not feeling bad.  In a decent group of people.

Mile 2 (6:04) - Still more down than up, I think, but relatively flat.  On the back of the same group, but it's getting kind of hard to hang.  Still chugging along....

Mile 3 (6:32) - Oops.  Somewhere in this mile I realized I'm a little over my head and needed to throttle back some and let the group go, and there was NO ONE behind me.  On my own, lost some motivation, not feeling well, and sort of feeling sorry for myself.  Running uphill against the wind.  I didn't realize how much I slowed down.....

Mile 4 (6:20) - The race had a clock at the 5k mark - when I passed is said 19 - mid (if I remember right).  Just past the 5k sign a woman passed me, and I latched on the best I could.  I was able to run with her for about a 1/2 mile, but then got dropped by her...as she latched onto another run passing us and I couldn't pick up the pace....

Mile 5 (6:30) - Back on my own, feeling sorry for myself again in the wind, and slowed down.  I was able to catch up to one guy who immediately pulled over to draft behind me as I got up behind him.  Fair game.  So, I just kept going forward best I could.

Mile 6 (6:19) - Somewhere toward the end of mile 5, a dude in pink shorts and "Running Dad" and I latched onto him, hoping to ride him home.  We passed another race clock that said "1 mile to go", and it said 33:xx.  So, I knew then I wasn't getting under 39:00 today....I had nothing in me to speed up...just keep going.

Total Time:  39:23 for 6:25 mi (per Garmin)

I initially was NOT happy at all with this result.  Based on my recent race results, I thought I should at least break 39:00.  But, after a day to stew on it, I'm okay with it.  I was - and still am - sick.  The course was hilly, and not really a "fast" course.

The only thing I still feel "down" about is I don't think I gave it "all I had".  I probably gave away about 20 seconds in those slower miles.  Looking back I could have kept 6:20 pace (or so) with a little more "fortitude"....

And...I still PR'd for the 10k by 13 seconds, and received a 2nd place AG award.  An interesting pewter cup with the race name engraved on it.  (I like that it's something different and interesting.

I would have been thrilled with this time last Fall.  One of my 2016 "Goals" was a 10k under 39:30, and I missed it by 6 seconds.  Interesting how my "expectations" change and how I quickly forget my progress.

So....still learning...moving forward....doing my best not to take myself or my running too seriously.....

RACE REPORT: GW Parkway 10 Miler

I ran the GW Parkway 10 Miler today - my FIRST 10 mile race.  It was fun to change gears, cut down the long runs, and pick up speed to prep for the race (my last race was marathon with usual long build up).

First off - I LIKE this race for a number of reasons.  I was able to meet up with a couple of friends before the race, and hang out with them afterward.  I'm new to the running community and sort of awkward socially, so I've usually shown up to races with a heavy bent on competition and less focus on socializing.  Mind you - when I'm running I'm still 100% competing, but it's nice to have have a relaxed group of friends before and after the run.

It is also a "point to point" race which I've never done before.  The route starts at Mt. Vernon and follows the George Washington Parkway (GW) to downtown Alexandria....pretty much going North the whole time.  I generally like the idea of this and appreciate the extra cost / Logistics the race organizers must have to put up with to make it happen.  On the down side, this also means a bus ride from the finish back up to the start...which requires an even earlier arrival to the race.  But overall, I like the idea.  The GW is also a beautiful run....even when you are bouncing off "red line" for an hour....

Pace Strategy
I've only been able to actually "train" for this race for a couple weeks (prior to two weeks ago I was in marathon recovery mode).  I've been able to get in a few workouts to practice my pace, and they weren't bad.  McMillan says my pace should be 6:25...so that's the plan....start our at 6:25 and adjust based on how I feel.  The route is also a net downhill of about 100 ft. - a lot of it coming the first mile.  Thought is, I can use that to squeeze a few seconds off the time, and come in under 1:04.

Logistics
My drive to the race is about an hour.  A friend of mine who lives close to the race was kind of to let me park at his house, shuttle me to the bus pick-up, and generally help guide me around.  I haven't been to Alexandria before...so this was VERY helpful and removed a lot of pre-race stress!  Having said all that, we agreed to meet at 6:00, which results in an alarm time of 4:05 to get my ass out of bed, eat my pre-race breakfast, "Process", drive, etc. (this is where I like Sunday races...I can still get in decent sleep by going to bed Saturday nigh...would be harder to do Friday night).

I arrived on time, we took the short drive and parked close to the bus pick-up area and arrived at the race start around 7:00.  Giving us an hour to settle in prior to the gun.  The race provided coffee and snacks before the race, which was really nice!  I was afraid to eat anything, but did take a gel and drink a little bit of coffee, and really appreciated the gesture.

Weather 
I don't know any other group of people in the world that discuss weather more than us runners (maybe meteorologists, but I doubt it).  For this course tho, it matters more than usual...
This is a point to point race, so there's no "turning back into the wind", or "making up time when with the wind later".  If the wind is consistent, then it's either helping the whole time or not. Weather Underground reported wind from the NNE @ 6-8 mph..  The course is generally going north, so we will running into the wind THE. WHOLE. RACE.  So...2nd race strategy, draft, Draft, DRAFT.  I learned this from cycling, and if done correctly I can almost eliminate the extra effort of going into the wind...almost.  Other than the wind, the weather was just about perfect; 50 degrees and overcast.

New Shoes! 
Yes, I broke the cardinal rule of running in (almost) new shoes for this race.  For races between 10k and HM, I've been using NB 1600's.  They weigh in about 5 oz, and make me feel fast.  I put them on last Saturday for an 11 mile run, and I realized they are pretty worn out, and I started to get a blister on a couple of my right toes (I hadn't worn them since a HM last November).  So...I logged onto to Running Warehouse and saw Nike Zoom LT3's on sale.  The weight was about the same as the 1600's and the drop almost the same, so I ordered a pair - taking a chance as I have never run in Nike's before.  I like them, they fit pretty well, felt fast, and didn't hurt my feet (the triumvirate).

So, how did the race go?  Mile by mile breakdown below....

Race Details:

• Mile 1 (6:06)- about 80' downhill from Mr. Vernon hilltop. I "tried" to control myself, relax, and "flow" down the hill without going too fast.  Sort of did it.  In a pretty big crowd the whole time....
• Mile 2 (6:12) - Still in a pretty big group.  Cruising, and making sure I'm staying tucked behind someone to avoid any headwind...slightly down hill.
• Mile 3-5 (6:27 / 6:21 / 6:25).  All three of these miles were slightly uphill, and the crowd is now thinned out.  I was able to get behind a pretty big dude, and let him block for me.  This is about the pace I was expecting to run, but I was feeling surprisingly good.
• Mile 6 (6:09) - another downhill mile.   Somewhere around the end of mile 5 moved around Big Dude and closed a gap of about 50 meters to a another runner in front of us.  This new companion will be named "Oven mitt", because that's what he was wearing - oven mitts on his hands in 50 degree weather.  He took water at the water station and opened and ate a gel with them on.  Impressive.  The downhill mile helped me stay relaxed and still feeling good with Oven Mitt blocking for me.
• Mile 7 (6:18) - Somewhere during mile 7 I went around Oven Mitt and got behind a young woman with a Pony Tail.  She must have been in 2nd place for all women, as a few times someone in the crowd would yell just that at us.  Around this time another Tall Guy joined us.  So, it was a group of 3.  Tall Guy looked like about my age, so I had a new mission...hang with Pony Tail and beat Tall Guy.
• Mile 8 (6:19) - Still the 3 of us together, with Pony Tail making the pace and blocking (no chivaltry in racing).  Now I'm feeling it....my goal is just to not get dropped.
• Mile 9 (6:29) - We're now in Old Town Alexandria with some rolling hills.  I'm hurting, and the 3 of us are still together...don't get dropped by Pony Tail.
• Mile 10 (6:09) - Right as mile 10 started we hit a pretty steep short hill (maybe 200 meters).  Pony Tail turned it on and went with her, dropping Tall Guy.  Then, over the top of the hill, down the back side, turn left and head for home.  The last straight away is about 1200 meters, perfectly straight, and slightly uphill.  I could tell Pony Tail was picking up the pace and I stayed with her as long as I could, but he pulled away and ended up beating me by 3-4 seconds.  Tall Guy fell back about 20 seconds behind us.
• Last Bit:  14 seconds.  Garmin has me finishing 10 miles in 1:02:50.  And running an actual distance of 10.03.  Pretty good working the tangents which was easy on this course as we followed GW Parkway almost the whole way....

 Total time:  1:03:06.  Official race time.  6:18 pace.

Feeling really good about this race.  The highlight of the Spring.  My marathon training fitness must have held up pretty well, even after 4 weeks of recovery, to help me get to such as fast time.

Lotsa' stats below....






Shout out to Kyle and Sherri for letting a funny looking dude into their house at 5:45 am on a Sunday and driving me to the bus shuttle, and cheering / supporting me.

I really do like the running community.  Every single person I meet are genuinely good and supportive folk.

Overall pretty happy with the effort.  And, a PR!  (jk, my FIRST 10 miler).

Question:  Speaking of PR's...Strava has that I ran a 10k during the race in 38:59; much faster than my current 10k PR.  So...is it "Legal" for me to use this as my new 10k PR?  

Now, what's next?  Maybe the Loudoun mile in Winchester next month!  That would be first as well.....