Running Redhead

So, grasshopper is learning! Today was a delicious day to run/race. About 55 at the start with total sunny sky and little wind. Local 5K on a bike path out and back. Total of around 600 runners and walkers I would say. DW also ran this one, so we arrived early together, got the bibs (first chip timed run for her) and split up to warm up. I did my usual two miles and strides and then found some familiar faces to line up with at the start. The local elites went out hard and I tried to hold back a little, but still hit the first half mile around 2:54 for an oopsie, but not too bad. Dialed it back to a more reasonable 3:02 for the second half mile. (Obviously I reset the Garmin for half mile splits). Settled in behind a strong-looking Boston finisher (chatted with him before the race), but his calf tightened up and I passed him around 1.2 miles in. Third half mile was 3:06 as I slowed a bit. After the turnaround (a hairpin set of cones I picked it back up a bit for 3:04. Through two miles in 12:06 I was happy but worried what I had left. Fortunately there was a cross-country runner from a local high school about 50 meters ahead of me that I locked my sights on. Seemed like he was faltering a bit, and I managed to falter a little less with a 3:09. I was fading a bit at this point, but managed a 3:12 from 2.5 to 3 and then picked it up to 6:00 pace for the final .11 split. Couldn't catch the kid, but closed the distance a bit.

Finished ninth overall and third in my age group with a sparkling new PR of . . . 18:48! I knew I had that speed, just wasn't sure if I had 5K pain tolerance at this point, and the weather came through for me today.

Easy miles around the Henrick St. to Plain Street loop and then Pomeroy to Line Street and back home on Strong St. Had to make one pit stop. Total of 61:30, recovery pace.

Treadmill long run to avoid allergens outside. Added hills on the mile marks. From two percent at two miles to six percent incline, back down to three percent, up to six and finally down to three percent. About 15 minutes worth of incline at long run pace. Total time = two hours, eight minutes.

Easy recovery miles on the mill at 8:30.

General aerobic miles outside around Henrick Street then Pomeroy loop. Averaged around 7:50 pace. A bit more difficult effot than I would have thought, but headwind was there.

This attempt at a tempo run had all sorts of fun. Warmer temperatures, allergies, headwind, potty break. I wanted to go six miles at 6:40, but ended up with two x three miles. The first set averaged 6:37 with a quick first half mile and some GI urgency in the last half mile. After about four minutes of potty break I averaged 6:45 for the second three-mile set. Fast first mile, third mile struggled into the wind. A bit disappointing, but hopefully got in some good LT stimulus.

On the treadmill again to stay away from the allergens outside. Legs loosened up well averaging an easy recovery pace of 8:50.