Old Man Still running

Slept in, lazy bum.  Starting my taper, anyway.   I'll probably run a 5K race on Saturday, so I'm searching for a 4-day training program to run a 5K.  Any suggestions?  I'm thinking it involves eating, sleeping, and watching sports on TV.

The wisdom tooth hole is really a problem.  Went back today and they did wonders on it, feels much better.  The dentist said it was a monster hole that will just take several weeks.

Day one of my 4-day 5K training program.

First, a 5K tempo run on the treadmill, made it in 19:25.  Then backed off, but tried to do some half mile bursts under 6-minute pace.  The treadmill would only let me go to 5:45.  I suspect my feet weren't pushing the belt fast enough so it started laboring.  Hit the 10K mark at 41:48.   After that, still did some speed spurts, but they were tough to do very long.  Boy do I hate doing this tempo/speed stuff.  Felt tougher than my crazying climbing workouts.  My feet just don't want to move that fast.

I think tomorrow's training schedule calls for me to eat a couple of those new stuffed burgers at Burger King, and a big bowl of ice cream.

Day 2 in my 5K training.  Quad was a little sore from yesterday's speed work, so I didn't push it as hard.  Did the first 10k in 42:30.  Did some long stretches at 6:30 pace to get used to feeling comfortable doing that.   With the quads a little tight, I guess I'll have to go into a taper for my 5K.  How do you taper for 5Ks?  A walk out to the mailbox? Lay on the couch eating pizza?  Watch programs of people working out?  I think all those would work.

Looks like I'll run the 5K out at Saltair.  I've run that for a few years.  I looked at the Hale's 5K but it isn't as competitive, smaller field.

Day 3 of training for my 5K.  No running today, quads still a little sore from the speed work.  So, it was stuff-the-face day.  Nice big steak lunch with a couple guys who will also be running RR100, donuts, candy.

Five easy TM miles.  8:30 pace at 5%.  In my taper mode, just enough to keep the taper pains away and not get tired out.

At the eleventh hour, the RR100 RD announced that no headphones, music, etc. could be used while running RR100.  I couldn't believe he would put in that rule after everyone had already registered.  I waged a campaign against it. I stuck out my neck and probably made some enemies.  While I don't always run with music, I find it offensive that people keep trying to ban it from our sport for purist reasons, not true safety reasons.  "You should be listening to nature.  You shouldn't be distracted, etc."  Give me a break, let me run how I want to.   100-milers are so long and sometimes it gets so lonely at night, there is no reason to ban them on safe trails. He mentions that people aren't hearing people who want to pass them.  Bogus reason.  I lapped more than 100 runners there last year and can only recall one runner who I had to tap on the shoulder in a friendly way.  No biggy.  The biggest problem is the litter.  For some reason in Texas they trash their courses.  I've never seen it so bad as at Rocky Raccoon.  And another bad problem is lights in the face at night in the two-way portions of the course.  Pacers for slow runners point their lights up at you as your approach and blind you.  That is a far bigger safety concern.

Some point to USATF "rules" against headphones.  These rules don't exist other than championship events.   USATF needs to stay out of ultras anyway. Their 100-mile national championship each year gets no attention, it is a joke.  Shoot, I even won their 50+ age group a couple years ago, but it isn't a big deal. They don't help ultras, except for providing affordable insurance to race directors.  Otherwise their influence only is an imposition with little benefits.  OK, off my soap box.

Well, looks like it worked, the RD backed down for this year, but implied he would ban it next year and doesn't give any understandable reasons why. This is likely my last RR100.

I sure hate 5Ks.  In fact I dispise them.  Did I mention I hate 5Ks? They make me feel old and slow.  But they build character, so I still do one or two a year just to keep myself humble.   I did a 4-day training program to get ready for this race, but it looks like I should have stepped it up and done a 5-day training program.

Worst case this morning, ice-smog.   My lungs are always a limiting factor for this race and distance.  I warmed up inside in the clean air, on the treadmill and then went out to Saltair.  Ran another mile and felt fine.

This course is flat as can be.  So flat that it makes it very challenging for me.   I started off fine, keeping the breathing under control and clocked a 6:10 for the first mile.   I had forgotten my Garmin, shoot, that would have helped push me.   Mile 2 was the problem.  I lost focus and even was thinking about Rocky Raccoon 100 next Saturday.   Mile 2 was 6:40, 20 seconds slower than it should have been.   I noticed an old guy that passed me around the half way point, running strong.   I tried to keep him close and planned to reel him in, but it never happened.

Mile 3 was 6:37 and a big struggle, but I kept on pushing, still with a hope to break 20, but I knew it would be close.  I finished in 20:07.  Some dude took a page out of my own book and sneaked up on me, sprinting past me with about 5 yards to go.  I believe he was my age group winner.  Hats off to him, dang.

Well, it was a course PR for me and just 16 seconds off my 5K PR.  I did get second place in my age group, losing it by one second. So not really bad.  It was also the Utah Stake 5K championship for RRCA, and I think I got 4th for Grand Masters, but it left me angry at myself and determined.  A perfect attitude going into Rocky Raccoon this week.   My focus there is to get top-3 for ages 50+ which they give awards for.

Right after I finished, I had terrible pain in the jaw from my extracted wisdom tooth 12 days ago.  It was so bad it made me dizzy.  After resting in the car for five minutes, the pain calmed down.  Wow.  Sure hope this heals up more this week.

Did I mention I hate 5Ks?