2 mile warmup in 14:56, 7:28/mi, HR 156, with 0.5 mile @ goal race pace (~ 5:50/mi). 3.1 miles in 18:39, 6:01/mi, HR 178. Ran this race with some guys from work, 2 locals here and another that traveled in like I did for 2 weeks work here in VA. Haven't run a 5K since Jan 1, and coming off the longer races with little interval work, wasn't sure what to expect. The fartleks earlier in the week were a good sign, the tempo intervals just okay, but being tired from travel and last nights ER escapades, tempered any expectations. Nonetheless, can't get much flatter than this course, and the winds were not too bad coming off the water. Temps in the low 60s so a bit high, but with the clouds and the breeze, aside from the humidity, things were pretty decent. Not sure what the competition was going to be being an out-of-towner, but was aiming for a low 18s race and an AG placing. Splits of 5:54, 5:53, 6:08, and 41 should tell the tale... Even being on the start line, about 30 people bolted ahead of me at the start. First quarter-mile was on a 5:25 pace....ouch, way too fast, so I pulled back and settled into a more reasonable effort. Crossed the first mile feeling decent and running hard. Was in about 12th place or so here. Worked up into 7th by the turnaround onto the boardwalk and into a bit of headwind, but still managed a good mile 2 at a reasonable pace. Then there's mile 3. I'm not exactly sure where the wheels came off, and really don't recall them falling off, but shortly into the 3rd mile, garmin was telling me I had slowed way down. I tried pushing a little and didn't make up much ground. I tried pushing a lot and still didn't make up much ground. It just seemed like I was at max velocity and wasn't going to budge the needle to the right any more. Funny thing was, my breathing was still under decent control in a 3-2 scheme, not the normal 2-2 pattern I typically hit in 5Ks around the 1-1.5 mile mark. Guess the top gear wasn't there, or maybe the mental side was lacking. Was really trying to reel in runners 5 & 6 and came within 3 seconds of catching 6, but just ran out of race. Managed an okay sprint to the finish from about 1/4 mile out, probably more than I should've been able to do, so I really think I just slacked a bit on mile 3. Anyway, took 7th, cheered my co-workers (& one of their significant others), got a nice glass for winning my AG, then promptly left before I froze since the temps dropped and the drizzle started. Guess it's not too bad considering I'd no intention of running the race and had only signed up on Thursday. Spend the rest of the day walking around Williamsburg visiting and letting the women do some shopping. | 