Old Man Still running

More Treadmill.  7:30 pace.   Did several 1/2 miles at 8-9% incline at that pace.  Got the heart pumping fast.

Planning on running my yearly 5K on Saturday at Saltair.   I'll be sucking wind because I don't do any speed training.  But still, last year I won the 50+ age division.  It makes me feel like a sprinter.

Since I plan to run a 5K on Saturday, I thought it was time to try to get my legs moving at 5K speed.  It has been months since I did anything approaching a 6-minute mile.  So I hopped on the treadmill and ran a 19:59 5K.  I fully understand it is a ton easier on the treadmill, but at least I got my legs moving.  It was really hard the first half mile but then the legs woke up and understood that I was making them turn over fast this morning.   I ended at a 6:10 pace.   After that, the rest of the workout seemed very easy, even a full mile at 7:30 pace with 9% incline.

Treadmill miles

Treadmill at 7:30 pace, some long stretches at 10%.

The day arrived!  This is the day each year when I pretend that I'm a road-runner.  Usually my only 5K for the year.  Last year I won the 50+ age group, but now a year older, I wondered what to expect.   I hate 5Ks.  I despise 5Ks.  They are too fast and I don't train for them.  They are too painful.  I just don't enjoy them.  But I go and torture myself anyway, to pretend that I'm some sort of fast track runner, for at least a day.

I loosened up with 4 miles on the treadmill early morning and then two more miles on the course.  It was nippy this year, below 30 and there was an annoying headwind for the first half.

My first mile was 6:19, about right, but the first half of mile 2 was torture with the headwind.  Stupid me, I should have tucked behind a large runner to block the wind.  I was just trying to hang on.   Mile 2 was a slow 7:00.   It never did feel like I was warmed up.  Usually it takes me 10 miles to really warm up.  No such luxury during a 5K.  I had noticed two old guys pass me about the half-way point, probably in my age group.  I tried and tried to keep up but failed.  Then with one mile to go another old guy caught up.  No way!  I refused to let him pass me.  No, I didn't trip him, but each time he caught up, I put on a burst of speed and put at least 10 yards on him.   Mile 3 was 6:45, better, but still pathetic.   With a tenth to go, the guy again caught up.  I put on a final burst of speed and did finish ahead of him.

20:46 or close to that.   About 23 seconds slower than last year. 3rd place in the 50-54 age group.  I know I have a sub-20 in me, but I would have to train for this distance and I just am not motivated enough to do that.  I can see that I can no longer just show up for these races and hope to win my age group.  To win, I will have to train for the distance.  Age just doesn't stop.

I went home and ran four more miles with the dog.    I now look forward to a more enjoyable distance -- 100 miles on Saturday in Texas.