Cold Winters Day 5k  12/26

This is one of the most competitive 5ks in the state, and usually draws 400+ runners, most of them actually racing instead of the ton of walkers the back of most local races. This was my last chance at breaking 20 minutes for 2009. This would be a long shot, but I hoped to PR – the course has no major hills. I got there pretty early and did about 1.5 miles of warmup, as the race temps were in the high 30’s (which is cold for us in the Carolinas!). Everyone that I’ve met through running was there, as this is kind of the “crown jewel” of the Tour de Columbia road racing series. I had ramped up my weekly mileage to 34 miles the week prior, then dialed it back this past week and took 2 days off before the race to give it my best effort. I have been hampered by a virus this week but managed to run through it. I felt OK on race morning.

I managed to get up to the third line of runners at the start, and with the gun there was a pretty crazy rush over the first 100 meters. I was weaving and just trying to keep from tripping. I settled into a quick pace at about a quarter mile. My goal was to bank about 10 seconds or so in the first mile (which was mostly downhill) in my sub 20 quest, This meant about 6:17ish pace. After the first half mile, I knew there was trouble – feeling way too winded for this point in the race. I didnt think I was slowing the pace, but as I approached the 1 mile clock, I realized I was losing seconds, not banking them – had about a 6:36 split. Plus all the inclines are on the last 2 miles. I didnt give up hope of the sub 20 until I reached the 2 mile mark, where I was really sucking wind and saw about a 13:20 on the clock (6:46 split). The last 1.1  was mostly mental, as I had zero left in the tank. I knew the sub 20 and the PR were done, so my main drive was to finish ahead of some of my friends who I knew would love to beat me! This race actually had a 3 mile clock, so I saw the 19:59 disappear at that point, and it was about 20:15 at the point I reached it (6:55 split) . I gave it all I had the last 0.1, and luckily it was a pretty sharp downhill at that point. I crossed the finish at 20:53.

I hate to say I was dissappointed, but I was, as I had convinced myself I could pull the sub 20. I’m not sure what happened, but I felt terrible in this race – couldnt wait for it to end. Breathing way too hard and had no spring in the legs.  May have been too fast of a start or some lingering effect of being sick, or just not my day. Looking back though, it was 3:06 faster than my time in the same race last year (my first race back after a year of shin splints and fourth race ever). I placed 5th in my age group and 51st overall, which is not bad considering the quality of competition. I also earned another point in Tour de Columbia and finished as the 30-34  age group winner for 2009. True, I competed in 17 more races than the #2, but I’ll take it!

http://www.colarunclub.com/RaceResults09/09Cold.txt

Fitness Zone Jingle Bell 5k

I was targeting this race 2 weeks before my years end 5k to try and bring down my PR within ballpark range of the sub 20. About 120 people today, 8 am start, mid to upper 30’s at race time. I like the cold, but this was a little chilly for my liking as far as running is concerned. This was billed as a pretty flat course. Basically a rectangle with a small hill at the turnaround section. One of my friends who runs low 21’s was there, so he told me he was going to try and hold my pace.

The first mile was entirely flat, and I tried to push the pace after getting caught up in the initial rush. I passed about 5-6 people, though an older guy who was already huffing and puffing blew by me. I figured he would crash soon. I hit the first mile in 6:32, which I wasnt real pleased with, because I usually try to go out super fast and hang on. I was hoping below the magic pace of 6:27, which I’m sure Troy, RAN, jalaughlin, and MDR are aware is the 20 minute barrier. THe second mile included the turnaround section and “the hill” which was really a very short incline. It was over before I got too winded. I was told the rest of the course was flat, so I tried to push the pace after I got a 6:40 reading for my second mile. Old noisy guy was still well ahead of me. I felt my friend start to lag behind, but I was trying too hard to look back.  PLus, the course was mostly open, and you still had to deal with a few passing cars, despite the rural town setting. This is when I started to actually feel better – I think I had finally acclimated to the cold and was warmed up enough (I only did a half mile before the race). By the last half mile I the accelerator was pretty much to the floor. I started to catch up with a high school kid, but the old guy was a total machine and holding his ground. Hit the 3 mile mark at 6:23 pace, which I didnt see until the race ended.  The course was certified, but Garmin had it at 3.16. I rounded the last little turn into the parking lot and saw 20:03, so I gave it everything and crossed the line at 20:27,- a fraction behind the high school kid.  New PR by 15 seconds! Finished 6th overall and 2nd in age group. A coffee cup and a patch were the rewards – not bad. Old guy – actually only 54, but he looked older all bundled up, clocked a 19:58. My friend finished 3rd in our age group, at 21:25.

http://www.strictlyrunning.com/results/09Fitness.txt

Jingle All the Way 5k

This is a 5k that is usually well attended  and kicks off the Christmas parade in front of the State House in Columbia. About 300+ runners. I looked at the course which included a huge hill at about 1.25 miles in . Race temps were in the mid 40’s, windy, with a chance of rain. I lined up 2nd row behind the singlet and racer shoe types. The pace right from the start felt pretty fast. There were crowds all through the first mile cheering and screaming, so this probably added to the adrenaline. I found a comfortable pace about a half mile into the race, and felt the pack thinning considerably. There was a long downhill stretch followed by a turn at the  bottom, and my Garmin informs me of a 6:08 pace.

I was a little panicked at this point, because I figured this meant a bonk was in my near future, especially with the monster hill looming around the bend. To add to my trouble, my shoelaces on my left foot were completely undone, and my car key was in the laces of that shoe. I slowed a bit and hit the hill, which was rough. I dont know what my pace fell to, but it was probably in 8 minute territory. Luckily the hill was only about a quarter mile. I reached the top breatheing pretty hard but relieved the worst was over. Unfortunately, my shoelaces were now so loose that my key broke free and was flopping around my legs. I had to stop and almost rip my laces to free my key, and just held it in my hand the rest of the way. This took several pulls at a complete stop, and probably cost me about 10 seconds minimum. I was very surprised that no one passed me during this debacle – the hill had claimed quite a few people apparently.

The rest of the course had some slight inclines but nothing too bad. I hit mile 2 in 6:56, which wasnt too bad given the hill and the stop. I was pretty gassed by the 2 mile mark, but I felt myself steadily closing in on a 4 person pack  ahead of me. I started pushing it a bit as we neared the last half mile. Hit the 3 mile mark at a 6:50 split and put on the afterburners. I passed all but one of the group. However, a ripped black guy built like a sprinter blew by me in the last 100 meters. I saw the clock at about 20:40 but I could not muster a sprint with the way I was breathing. I hit the finish at 21:05. I thought the guy who passed me was in my age group, but checking the computer results showed he was 35, which I think he may of turned in the last month (the guy is known to me from other races). Anyway, I finished in about 14th place and 3rd in my age group, which netted me a nice medal. I knew this was the best outcome because I knew 2 other guys in my AG were there, and they run about 18 minutes. I was OK with the time, considering the huge hill and the stop. I have another 5k next Saturday, which is pretty flat. I’m going to give it my all to lower my PR before my goal race on Dec 26.

http://www.strictlyrunning.com/RESULTS/09JINGLE.TXT

I had a chance to run a unique 5k on Tuesday – race was at 7:30 pm at a local state park. This was the first night of their holiday Christmas lights presentation that runs until 12/31, Its run through a very convoluted paved course through the park, with lots of out and back loops. There were more than 500+ people there, many of them just walking the course to see the lights. I was concerned about getting bogged down in the crowds, given the narrow paths and twists and turns. I lined up in the second row behind most of the local high school cross country team. Race weather was about 48 degrees with a light mist – pretty good.

I purposely went out very fast in the first quarter mile to avoid the huge crowd behind me, and it actually felt pretty good. I always feel better in evening races. The course thankfully was well marked with a bunch of volunteers, because with all the twists and turns in the dark, I was afraid of going off course or worse – injured. I hit the first mile in 6:33, which is right where I try to be these days. I thought I did it faster, but I guess slowing down for all the turns and having to avoid others slowed me down a bit. I felt strong throughout the 2nd mile, and was able to keep a strong pace, about 6:38. I was pretty gassed by the last mile, but thankfully it was mostly flat.  I found my form suffering a bit towards the end, and it was hard to see my Garmin to figure out where I was on the course. Mile 3 was in 6:45. Since I only saw my 2nd mile split (too dark to see the others), I thought I might be in low 20 territory. I saw a glimpse of the clock near the finish and read it as 19:xx, so started running like a crazy person, but as I rounded the last turn I realized it was 20 not 19 in the first two numbers. Still finished hard and managed a 20:55. 2nd in age group and 14th overall. I was 5th not counting the high schoolers!
http://www.strictlyrunning.com/RESULTS/09SLEIGH.TXT

I had my first 8k today. My goal was 7 minute pace, which I felt was doable, though certainly tough. Temp was high 40’s at race time, very little wind. Course was a double loop in a flat neighborhood. I hate double loops but otherwise ideal conditions as far as I’m concerned. 142 runners doing the 8k (there was also a 4k walk/fun run)

I went out in 6:45, which felt really nice, since I had been hitting 6:30 in the first mile for my 5ks. Still running with a fairly large crowd. I tried to maintain this pace, and thought I was doing it until I looked at my split for mile 2 and saw 7:01. The crowd started to thin out some at this point, and I hit the first loop in just under 17:30, which was pretty close to my goal pace. I felt pretty strong coming around the first turn of the second loop. I thought I had stepped it up some, but saw a 6:59 split on the third mile. It was getting difficult to find a steady pace, as by this time I was pretty much on my own – there was a small group pretty far ahead but no one around me. I decided with less than 2 miles to go that I better commence with the suffering, so I picked up the pace. I finished mile 4 at 6:53 pace and was breathing pretty hard, but I had caught up to the small group and passed them. Knowing the end was near, I gave it all I had in the last mile. Passed a few more people, but also got passed myself by a guy pushing a DOUBLE stroller. The dude was a machine, and I just couldnt keep up with him, despite the humiliation. I was able to muster a small kick in the last 100 yards, and just missed going sub-34, finishing in 34:08. My Garmin had 5 miles even, last mile in 6:34. Finished 3rd in my age group but 16th overall. I was very happy with the results, and this was the first time for me to go sub-7 minute pace in a race longer than a 5k. The mile intervals seem to be paying off.

http://www.strictlyrunning.com/RESULTS/09SHANDON.TXT

I finally PR’d today for the first time in 7 months in the 5k. Nice flat course, perfect weather. 73 people doing the 5k. Decided I was going to go all out and see what happens. First mile was in 6:30ish, felt pretty fast. Started to get tired in the second mile, and felta little sluggish until the turnaround point for the 5k. The rest of the runners continued on for the 10k course. I saw 8 people do the turnaround in front of me. As it turns out, the course was just slightly up hill the first half, and slightly downhill coming back. It looked pretty flat, but it was definitely noticeable once I was heading back. Second mile was a disappointing 6:52.  I started really picking up the pace after I saw that split. Passed a guy around the 2.25 mile mark.  I was really hurting as I neared the mile 3 marker and didnt have the energy to even see my split (later saw it was 6:29). Saw the finish clock in the last turn at about 20:15 and I gave it all I had to the tape. Finished in 20:42, 1st in age group, 8th overall. I’ve been smiling all day about it!  I really think doing more long runs, in addition to racing the HM last weekend,  have helped my endurance. Still hoping to get to 19:59 by 12/31.

http://www.rmssports.com/results/09colonialcup.txt

Took a break from the 5ks this weekend to run my first HM. The race is the Governor’s Cup in Columbia, SC – its the state championship in this distance and had a field of over 600. Its also known for being a terrible first HM because of a brutal hill which covers most of the last half mile.

I hadn’t been specifically training for the HM but thought it would be fun to try the distance and count it as this week’s long run. I had never gone further than 9.3 miles, so this was uncharted territory for me. Race conditions were very nice, 40s and 50s and no wind or clouds in sight.

I aimed for 8 minute pace throughout, which seemed to work out well. The first 6 miles were great, and I was hardly breathing hard. Official split at the 6 mile was 48 minutes even. There was a long incline on mile 8 which started to wear me out and I started breathing pretty hard. To make things worse, a nasty blister decided to declare itself on the instep of my right foot. Luckily, I was able to compensate somewhat and avoid having to stop – though it was hurting the rest of the way. Mile 10 split was 1:20:11, and at this point things seemed to get a lot worse. My legs started feeling really heavy, and I was definitely sucking wind. I was running with a friend, and he had to leave me behind by mile 11. Still, mile 11 and part of 12 were downhill, which helped a lot. The last three quarters of a mile were pure torture, as the hill kicked in and it took every ounce of will power to keep going.

I managed to cross the finish line in 1:45:15, which I was very pleased with. I would have been happy with anything sub 1:50, so this was just icing on the cake. Of course, this was far from being competitive , but it was a great feeling to accomplish something which would have been impossible even in the early part of this year.

http://www.strictlyrunning.com/results/09GCup.txt

Back to 5ks next week. I hope this nasty blister can heal fast so I can continue to train. Needed those endorphins this afternoon, watching my gamecocks get destroyed by Arkansas.

Oh, and I have a whole new respect for anyone who can complete, much less seriously run,  a full marathon. I cant imagine doing twice the distance I ran today!!

21:30  9th overall, 1st in AG (30-34), only 98 runners in the field . Lots of hills. Went out in the first mile at a good pace, 6:37, on the flat part of the course. Hills were all over the second mile but I was able to keep it sub -7, 6:58 split. A couple of small inclines on the last mile, mostly flat, but I was really gassed from the last steep grade before the 3/4 mile flat finish. 7:03 pace in mile 3. I always forget to hit the lap button at the end, but I was definitely sucking wind across the finish. 3.17 miles by my Garmin, but this was a certified course. Happy with the performance on this course and feel confident I can go sub-21 next time I can find a flat race.

http://www.strictlyrunning.com/RESULTS/09SPRING.TXT

Dam Run 10k

One of the bigger 10k’s in the Columbia area today and my first 6.2 miler. The race started at 7:30 am and temp was 65 degrees, so pretty nice for this time of year in SC. I decided I would shoot for about 7:30 pace and go from there. This was by far the longest distance that I’ve raced – I did a 15k earlier this month but ran it super easy. The course was very PR friendly – billed as being flat to downhill most of the way.

I got a little caught up with the surge at the beginning and found myself at about 7:18 in the first mile, but the weather and the completely flat terrain (crossing over the top of a dam bordering a lake) made it seem easier. I decided at that point to try to hold that pace instead. The course ran through a neighborhood after crossing the dam, and there were a few inclines, but nothing too bad. I hit the next three miles in almost identical splits, about 7:15 or so. With 2.2 miles left I felt pretty strong, so I focused on a couple of runners that I knew ahead of me and picked up the pace. Passed a bunch of people on the fifth mile, and the increased pace seemed to actually feel better on my legs. Reached the 5th mile marker at a 6:58 split. The last 1.2 was through a park, all flat. I finally caught up with a guy that I had been trying to reach the whole race – he’s in his late 40’s but usually runs about 30 sec to a minute behind me in 5ks. Unfortunately there was not a 6th mile marker. I was wearing my garmin but all the weaving I had done in the beginning had made the distance off. There was a sudden turn and the finish was just about 50 meters ahead. If I had known it was that close I could have kicked in the full sprint earlier. I flew past one of my age groupers in the last 20 meters and hit the tape at 45:05. I was kicking myself afterward for not being aware of where the finish was, as I could have broken 45 minutes easy.  Either way, I was very happy with the time, as I was shooting for 46-47 minutes. Finished 48th, 4th in age group.

Overall, I like the distance and I’m looking forward to a couple more 10ks in the next few months, as well as a 12k and a half.

http://www.strictlyrunning.com/results/09dam.txt

I had a 5k this weekend, and it was finally a little cooler (70’s at race time) on a relatively flat course. About a 100 people there. There was another race in nearby Lexington, so the field was a little thinned by that. I have been experimenting with the “go out fast and hang on” philosophy for 5ks recently, so I hit the first mile in 6:30. Over the summer this method has produced some decent times, though that last mile can get pretty rough. I was afraid of a bad time this weekend because my legs felt dead all week as I tried to continue my typical mileage when I think I hadnt recovered adequately from the 15k on Labor Day. In this race, I noticed I was breathing better and able to keep from slowing the pace too much, though my lower legs still were complaining from all the abuse.  My second mile split was 6:55. I tried pushing the pace a bit in the last 1.1 because I felt much better than I normally do from a cardiovascular standpoint. I was able to pass a few people, and finished strong – third mile at 6:50, the last .17 at 6:11 pace. The course was usatf certified, so I think I just ran it inefficiently (I didnt memorize it before). Finished in 21:13, 8th place and 1st overall age group. I was pleased with the result and it was nice to take home some hardware (a commemorative glass).

Next up is a 10k on Sept 26. This will be fun for me, because I’m assured a PR. I skipped a 10k in April and there havent been any since. I’ll be happy with anything sub-50, though would prefer to be around 46.