Practice To Suffer So Racing Becomes Easy

Afternoon:  I've got to start going to bed earlier so I don't have to do these hot afternoon runs.  Temp 87 w/80% humidity.  Ran from Anytime Fitness to Rock River Park to run on the trails.  Splits:  7:59,7:38,7:52,7:54,7:30,7:19,6:55 for .76 = Avg 7:37 pace.  The hamstrings have fully recovered from roof work - thank goodness!  Did the usual lifts at the club.

AM:  12 miles at easy pace (sneaky hot today) 78/76% humidity 8:00,7:43,7:45,7:19,7:12,7:09,7:04,6:57,6:53,6:56,7:12,7:15,7:20 pace last .5 = Avg 7:17

I used every water fountain I could find this morning.  Made up a new route that has 5 water fountains.  My shoes are going to need about 3 days to dry out - whew!

PM:  3.47 miles around Fort w/Jameson Avg. 8:11

LATE PM:  Almost decided not to run today and probably shouldn't have run, but it was a rare cool day/night.  Workout for today was going to be 14x400 and 12x200.  Woke up with a head cold and didn't get all but 3 hours of sleep last night.  I dropped Jameson off at the babysitter and decided to drive past work to go home and sleep.  My hope was to run around 6 pm after Jen got off work, but she was called into work for interviews.  That left me with Jameson and pushed my run back to 10pm.  I dragged myself to the track hoping the warm-up might bring back some motivation.  No dice - got through 9x400 and had to cooldown.  Physically felt okay, but mentally totally out of it.  I kept thinking about how much I wanted to sleep.  Hopefully, I'll get some good sleep tonight and put this head cold behind me.  Nonetheless, I did hit a little of what I wanted out of the workout.  To top off the day my Garmin quit working.

3 mile warm-up 8:13, 7:55, 7:50 - 9x400 82,79,77,77,78,73,74,74,76 - 3 mile cooldown

AM:   8 miles w/4x30 sec pickups.  Perfect temp and low humidity - Yeah! 72/47% I still have the sore throat/head cold going, but felt like I could have run forever today.  Unfortunately, I've had to start back to work.  My summer vacation is almost officially over.  Got my Garmin working again.  I had to reset it, it's been acting up a lot lately.  7:50,7:34,7:24,7:22,7:11,7:17,6:46,7:15 = Avg 7:20 pace

PM:  7.33 miles 8:12,7:40,7:21,7:20,7:11,6:52,6:47 finished last .33 in 6:23 pace  Avg =7:18 pace    + Lifts (No Legs)

PM:  Temp 70/73% humidity:  3 mile warm-up to Fort Middle School Track, 10x1000 meter w/50-60 sec rest (200 meter jogging rest), 3 mile cooldown.  Ran the 1,000's at Tempo Run to Tempo Interval Pace.  I went 3:38,3:39,3:37,3:40,3:38,3:35,3:35,3:38,3:37,3:33.  These felt hard, but under control.  I let the pace come to me and didn't try to over do it.  Still recovering from this head cold, but I think the worst is past me now. T= 14 miles Avg = 6:46 pace + Lifts (Legs) 

AM:  57/83% humidity - 4 miles Avg 7:50 - Legs felt very flat - I did a heavier lift on the legs so I'm sure that + the late run last night left my early AM run feeling less than good.  I'm also need to get used to running early, this is something I've haven't been very good at in the past.  I tend to sleep in!

PM:  80/57% humidity - 8 miles Avg 7:41 - Legs sore and tired, ran new rustic road - very nice out and back 8:08,7:55,7:54,7:44,7:09,7:28,7:40 

AM:  5K,10K,1 mile Chicken Chase set-up, then out for a 4 mile warm-up (no watch)

AM: 5K race

Overall 1st and 2nd place posing with the Chicken!

Waiting for the official start of the 5K.

Today I dressed up as a chicken for the Chicken Chase.  Anyone who beat me in the race got free entry into next year.  This was our 2nd year doing the chicken chase portion and the 9th year running the event.  I'm on the committee that organizes the race and each year the Chicken Dinner fundraiser would beat our event out for the best fundraiser of the year.  So we came up with the idea of having the Chicken Chase to encourage more participation.  Last year was our most successful year with 270 registered runners.  Not sure of the final numbers for this year, but I know we had over 200 bibs out there.  I'll be posting some pictures of my chicken get up later today.  Last year we decided that I would run as fast as I could while trying to only let 5 runners beat me.  I did all I could to accomplish that goal last year (I had only been running for 2 months after my 9 year break in running).  I think I finished right around 19 minutes.  This year people must have got wind of the time I ran because we had about 10 people break 19 minutes in the 5K event.  The goal this year was 19 minutes or 5 people whichever came first.  I should note that all the profits go to St. Joseph Catholic Church where the money is used to support church and school services. 

And we're off!

The temp this morning was 75/90% humidity, but it was just cool enough and the sun wasn't out to make the chicken suit unbearable to wear.  The race started off with a local runner Spencer Agnew who runs for Marquette (Division I) taking the lead from the start.  His goal was to break 16:00.  The 2nd place runner was a man pushing a stroller and then myself bringing up 3rd.  My goal was to run the 1st mile in 6:00 minutes and then assess how many runners where around me.  I was coughing up a lung that first mile, a couple of the Fort High school runners were poking fun about choking the chicken.  That cold I've had this week is finally clearing out!

At the mile mark we came through in 5:58 and it was myself  3 Fort High school runners, and 1 guy from Johnson Creek (who I later learned is a sophomore at UW-Oshkosh (Division III), but doesn't run for the college).  Just ahead in 5:55 was the man pushing the stroller and Spencer was in 1st with a 5:10.  The next mile is downhill and at this point I was getting the crowd into the race with a few chicken flaps and bawks.  UW-Oshkosh put in a surge and I went with him out of curiosity on how the faster pace felt for my legs.  During the 2nd mile I learned this race was only his 2nd 5K and he started running last year, he was attending Oshkosh, but Johnson Creek his high school had no CC or Track&Field program, he was fighting off knee injuries, and basically didn't have a clue how to pace himself.  We came through the 2nd mile in 5:37, which to me felt very comfortable.  As I paced him along I realized the 3 Fort High guys had fell a little behind in the race, so I helped Mr. Oshkosh through a snakey part in the course and told him where 1/2 mile to go was then backed off the pace a little for them to catch up.  Again, knowing at this point I was under 19 minute pace I was trying to let 5 runners beat me.  (On a side note we're going to let the chicken run free next year.  I plan on making it a true chicken chase). Spencer came through the 2nd mile in 4:45 and I'm not sure the split of the man with the stroller, but my guess was he had to be about 40 seconds ahead at this point in the race.  The high school boys caught me with a 1/2 mile to go, but one had dropped back.  I pushed the boys all the way to the finish giving them tips on building up the kick, dropping the arms and pumping the arms in the kick.  They responded to my coaching with perfection finishing in 18:01, and 18:03, with me finishing in 18:04.  Spencer won the race with a 15:33, he said he felt great.  He held back the 1st mile let it rip on the 2nd, and tried to maintain on the 3rd.  A perfect strategy for this course.  The 2nd place finisher was stroller man (I'll get his name later when the results are posted online.)  He finished around 17:20 and third place was Mr. Oshkosh running 17:50 (this was a 2 minute PR for him). 

Me in my chicken suit asking Spencer what his finishing time was.  Spencer finished in 15:33 a new course record!

Some cool things I learned in this race.  The stroller man's wife was 13 weeks pregnant and got the qualifying time for free entry next year.  (The women got a qualifying time because the hen my wife had knee surgery and couldn't run - the qualifying time was 21 minutes.)  Stroller man's daughter (7 years old) ran the 5K race in a very impressive time (24:47) and then also ran the kid's 1 mile race in (7:10)!  I think I convinced Mr. Oshkosh to go out for UW-Oshkosh's CC team.  I hope he really considers it because I think he's a diamond in the rough if he can stay injury free.  He thanked me for advice and sad he's going to run again next year.  Spencer was really excited about his conditioning on 60 miles a week and is really looking forward to his first healthy year of running at Marquette.  I see great things for him this year!  I also want to note he is a very nice young man.  He was cheering for all the runners down to the last finishers and the all the kids in the kids race.  The two high school boys were very happy with their times because they both ran PR's and they both thanked me for pushing them in the race.  My father-in-law also had a 20 sec. PR, so I was vey proud of him.

My father-in-law and I after the race.  He placed 2nd in his age division 55-59.

I also ran the kids race and saw some amazing efforts in the mile from kids still in diapers to kids in 7th grade.  It's so cool to know most of the kids and I could tell they loved having the chicken in their race.

My son running the Bailey's 1 mile

All in all I got a nice little workout and promoted another successful year.  I will note we did have a 10K (5th year for the 10K, but no chicken so numbers were down in that race - winning time was 38 something).  We may drop the 10K for next year due to the amount of course set up and lack of interest.  I'm really happy the temps weren't too hot/humid and the rain held off till right after the awards were all wrapped up.  Most of all I had a great time being the chicken again and it feels good to give back to the sport that has given me so much!

PM:  13.11 miles around Whitewater Lake/Rice Lake in storm.  Took it easy the first 4-5 as the legs were stiff and sore from not cooling down after the race this morning.  Just ran as comfortable as I could in the bad conditions.  Avg = 7:51 pace