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.

I ran the Labor Day Fitness challenge 15k in Columbia yesterday. Its the state championship for that distance, so there was a pretty big crowd. There was also a 5k race, but it is run as sort of an afterthought and for those that arent able to do the 15k. I had run a trail 5k on Saturday to get my competitive race for the weekend, and I felt this was a chance to try a new distance and take it easy. This course is notorious for being one of the hilliest and most grueling of the road races in the COlumbia area. This fact, and the fact that my longest run ever has only been about 10 miles, led me to take an extremely conservative approach to the race. I decided to go out in 8:30 pace and see how I felt. It was difficult for me to go that slow, especially when all kinds of people were passing me in that first mile. ( A hit to my running ego, for sure- lol) Luckily the weather was amazing with temps in the mid 60’s. I started to speed up just a bit during the first few miles, shaving my splits down to the 8:15 range. After mile 5 there was a quarter mile mountain of a hill that was unlike anything I’ve encountered in racing. People were stopping and walking – there was even a first aid station at the top. I was thankful I had started slow, because I was able to motor up it and pass a ton of people. By the time I had reached 6.2 miles, I realized all I had was a 5k left, and I felt great, so I ramped up the speed significantly, moving to about 7:20-7:30 pace, which seems so much easier once youre that “warmed up”. There were a few more rough hills in the last 5k, and even a brief trail section at the end, with a finish after 2/3 lap on a track. I was pretty beat during that last .3 mile as the increased pace and cumulative mileage started to take its toll. Still, I was able to sprint the track part and finish in 1 hr 16 minutes, 75th overall, 5th in age group. I enjoyed the run a great deal and it gave me confidence I could do a half marathon. Best part =  instant PR! 
http://www.strictlyrunning.com/results/09Labor.txt

Yet another trail run for me yesterday – a field of about 70 or so at a county park about a half hour from COlumbia in Chapin,SC. The field was notably missing the rail-thin, singlet-wearing types. The course was through woods and around an athletic complex – mostly grass and dirt with some paved areas. It was an out and back course so you could see where you stood in the field most of the race. I decided to go out fast, which is against my usual negative-split inclination. I guy flew by me in the first 400 meters and I never saw him again. There was a 4 wheeler that directed the lead runner, so there was litle direction for the rest of us. I was all alone as the lead runner for the rest of the pack for about 3/4 of the race. First mile split was in 6:27, which was ridiculous for this course, so I had to put on the brakes a bit. I paid for the first mile the rest of the race, but I was able to maintain about a 7:10 pace the rest of the way out. I was dying in the last .75 mile and got passed by two people, but managed to hold on to 4th place. The finish time was about 22:10, which was not bad considering the cross-country course and nearly continuous rolling hills. My Garmin had me at a little over 3.2 miles, which probably was more of me meandering off course trying to lead the rest of the group. That is something I’m definitely not used to. The winner finished in 18:58 or so, and the other two ahead of me were above 21 minutes. It was fun to run in a smaller, less competitive race. Now that I have some hardware for this weekend, I can concentrate on just finishing my 15k on Monday. It is known to be a grueling, hilly course, so I am going to take it slow and have fun.

I ran yet another trail 5k this past Saturday, at the state park a couple of miles from my house. I actually ran most of the way from my house to the race site as a warm-up, though I was running late (literally) and it ended up being nearly a 2 mile tempo, which  is not what I had in mind. I had 5 minutes to spare when I got there. The race was tied in with a high school CC meet, which made it a pretty big event. The open 5k was just 160 people though. The race was about 2 miles of sandy trail and the last 1.1 of twisting single file running through the forest. Despite the vigorous warm-up, I felt pretty strong. It helped the temperature was in the 70’s for the first time in months. I started out fairly slow for me, 7:15 in the first mile, and then decided to up the pace and try to overtake people one by one. It was difficult to run fast in the sandy trail – a good part of it was beach like and I was constantly looking for any packed down areas. Finished the second mile in 7:08.  After the 2 mile marker, I decided to pick up the pace further though it was hard to pass in this narrow, winding forest trail section. I was pretty spent at the end but was able to sprint the last 200 meters or so as the trail opened up onto a grassy section for the finish.

Finished in 21:30, a time I was very pleased with for a trail run. I havent downloaded the data from my Garmin, but the last mile was significantly sub-7 minutes. I was 4th in my age group, 25th overall,  so no hardware. Still, I think I’ve made some progress the last few weeks focusing on doing more speedwork and core exercises. http://sc.milesplit.us/meets/55811/results/94831

My 15k is coming up on Labor Day. I have no idea how this will turn out – I havent even raced a 10k before – but at least I’ll have an instant PR!

Ran a trail 5K yesterday , actually 3.2 miles – the race director and others acknowledged it to be long. They said no one was going to PR on this course anyway, and that was certainly the truth. There were a good number of the local high school cross country boys and girls teams out there, as it was a fundraiser for their program. The course was muddy, lots of twists and turns, lots of ditches and one small mountain of a hill. There was little opportunity to pass, and few were doing this anyway, as the humidity was about 90+ percent and the temp around 80.  I signed up the night before on a whim – I figured I was going to be doing a training run that morning anyway, might as well make it more interesting. Trail running certainly is a lot different than the roads – I was always having to watch right in front of me to avoid trees/roots/rocks/etc. It was a nice change of pace, both literally and figuratively. No way to keep up a sub-7 pace here.

I used the big hill about half a mile into the race to pass a bunch of people and basically held my ground from there. I did pass one or two the rest of the way. Averaged about 7:30 pace or so and finished in 23:41. Everyone was about 2-3 minutes off their road 5k times, so I was OK with the time. I finished in 16th place, 3rd in age group. I was pretty happy with the place, as 8 of those ahead of me were high school cross country kids.

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

Hot Summer’s Night 5k   Columbia, SC RR

This is a sizable race that had 400 something entrants. Winner has always been in the 15 minute range. I knew I had no shot at an age group award, as I saw the last few years 3rd place in the 30-34 has been 18 minutes or better. This was a very aptly named race – temps were mid-80’s at race time and what had to be 90-100 percent humidity. However, I was familiar with the course and knew it to be pretty flat.

I had a good time before the race – my 3 and 5 year old were entered in the kids races and both got  finishers medals for the 200 and 400m runs. They were pretty excited to participate in what they see daddy doing all the time. My wife and 1 year old were also there to cheer us all on.

I wanted to PR in this race pretty badly, given the amount of training I’ve been doing and  the flat course. However, I had been on vacation the last week or so and had missed speed days the last two weeks. The heat/humidity combo also made a PR unlikely.

However, I still bolted out of the gate at the start, trying to get a clear running lane. It was pretty congested, and I had yielded a couple of rows to the super fast guys. Everything felt good at the start, which is usually not the case in my morning races. This one started at 7pm so no having to shake the cobwebs out. I did a little bit of dodging in the beginning , so I hit the mile mark on my garmin a few steps ahead of the race clock. First mile was in 6:36, and I still felt good.

Halfway through the second mile I started to really feel the heat, like someone had thrown a blanket over me. I was beginning to struggle maintaining the previous pace. I had to back down some and saw the split as 6:50 or so. I was still managing to pass people though, I guess because everyone else was feeling it too.

The last 1.1 was just torture. Breathing hard, desperately wanted to stop, trouble maintaining form. Luckily the last quarter to half mile is straight and the finish clock was visible, which at least provided the carrot on the stick to keep me going. I had to painfully watch the whole 20th minute tick away. Split for the third mile was 7:10. I didnt hit the lap on the Garmin at the end, so I didnt get a time on the last 0.1. Overall, I finished at 21:36. A respectable time for me, though I hated the way I felt at the end and the ugly positive splits. Also disappointed I havent been able to touch my PR since May, after making huge improvements over the first few months I was running. I am definitely looking forward for the heat to let up and for me to make a real PR attempt at the 5k when it gets cooler.

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