The Long Run

I signed up Andy and myself for both the 5k and the 10k.  5k started at 11:25 pm.  My brother Jim is in town and he also signed up for both races as well as Jamie (thought she might be doing just one race but decided on both).  It's only $10 more to do both races than it is to do just one.

Race takes place near the start of the causeway out to Honeymoon Island state park.  It's always expected to be pretty warm but this year (compared to last time I did it in 2010) was warmer and more humid with temperature at 81 degrees (2010 temperature was 75 degrees).

Andy had debated over which race to race and which one to run for fun and decided on the 5k.  Thought sounded like a good idea and said I'd run with him and maybe he could get a PR over his time at the RAP River Run 5k (20:30) a few weeks ago.  At that race he ran by himself and had splits of 6:05, 6:5x, and 6:5x so I thought maybe a little bit slower first mile could smooth things out.  We warmed up with a little over a mile before the race started including 3 x 25 second strides.  Felt drenched after the warm up and felt extra warm while packed into the crowd at the starting area.  We were hoping for a nice offshore breeze once we got out onto the causeway.

Got off to a good start and settled in about a 6:15 pace for most of the first mile but lost some speed going up and over the drawbridge (not too tall, maybe 15-20 feet up) and ended first mile at 6:26, a little slower than hoped but a good start and on track to break 20:00.   Next mile, which included the turnaround brought some more slowing and finished at 6:52.  I was feeling pretty wiped at that point and was about to tell Andy that this wasn't my day and he should go ahead.  As I was thinking about saying it he told me he was battling a side stitch so I kept quiet and just kept running.  Pace was not looking good - about 7:45 at the start of the third mile.  Gradually the side stitch started to release and we slowly picked up the pace until just back under 7:00. 

With about 0.2 mile to go I told Andy to kick it in and go, which he did and was able to pull away from me.  I watched him head toward the finish chute and realized he'd make it in under 21:00 and then I realized that I still had a chance, so I gave it my all, was close but just missed being under 21:00.  Andy got 20:57 - about 25 seconds slower than his PR but not that far off.  And, he was able to pull away from me when I was giving it all I had left.

6.214 miles, 46:49, 7:33 avg

12:15 am, shortly after the Midnight run 5k was the 10k.  I was feeling pretty done after the 5k so thought I would just "jog out" the 10k.  As I recovered more I did at least set a couple of goals. 1. Try to get to and stick to a sub 8:00 pace, and 2. run a negative split.  Andy thought the 8:00 pace sounded good and said he'd run with me.  We started out together, got separated and then met back up.  But, the crowd was pretty thick and we were soon separated again.  About 3/4 th into the mile my shoe lace was flapping so I stopped.  A lot of people ran by me and I looked out for Andy but did not see him.  Got going again and finished the mile about 8:16.

I felt pretty good and kept going at my post shoelace pick up pace.  

Next miles were: 7:23, 7:19, 7:16, 7:23, 7:23 and last 0.2 @ 6:39

The causeway ends about 2.5 miles out as the road heads into Honeymoon Island state park.  The causeway was fairly dark but there is some light from buildings, traffic lights and such.  But, once inside the park it was pretty dark.  This year they had each side of the road and the center of the road lined with glow sticks.

As I headed out of the park and back on the causeway I saw Jamie (I'm not sure how she recognized me, I could barely recognize anyone).  As she headed into the park she saw Andy and they ended up running back together (except for the end where he sprinted the last bit).

I felt good and passed a lot of people.  Not really the time I'd normally be happy with for a 10k but for a 10k I decided to just "jog out" it was pretty good - more of a marathon pace run, after running a 5k, at midnight, in heat and humidity.  

For the 5k, Andy's age group was pretty competitive so his place was 7th.  However, for the 10k there were only two people.  So, he ended up with a nice age group award, and even though he was 2 out of 2 he certainly earned it!

10.68 mi, 1:42:29, 9:36 avg, HR 128 avg, 136 max

Ran at Longleaf with the Striders, with the group but did not run with anyone in particular.  Did not have my HR strap for the first part of the run (about 7 miles).  Finished up miles when I got back home (about 3 more).  Legs a bit sore from Sunday/Monday races.

AM - 7.15 mi, 1:07:31, 9:27 avg, HR 124 avg, 140 max

Ran with Joe and Jamie in the nbhd.  It felt oppressively humid this morning. Good thing at least was that even though i didn't feel like running fast I had to put out some effort to put my heart rate into the 121-131 zone.  I had one mile under 9:00.  HR went a little bit high on last mile to Jamie's house, after which I slowed down.

PM - 4.0 mi, 37:11, 9:18 avg

Ran with the Striders at Longleaf for "hump day hustle".  Temperature was much higher than this morning but humidity was down and there was a little breeze so actually much nicer feeling.  Good to run a little bit with Renee who I hadn't seen in a while.

10.06 mi, 1:35:07, 9:27 avg, HR128 avg, 135 max

Ran at Longleaf with the Striders.  Started out and stuck to my heart rate zone so was mostly running by myself.  Temps felt much better this morning compared to yesterday morning (hint of cool now and then with some imagination).  Pace felt pretty good.  No miles under 9:00 today but overall average about the same.  Did just over 8 miles at Longleaf, then finished up once I got home.

8.79 mi, 1:29:24, 10:11 avg, HR 129 avg, 153 max

Little bit later start, ran from my house to the new park and did a few laps around the lake.  Sun was hitting me pretty hard.  Kept HR in MAF range for most of the run until after I got back to my house and finished up with 6 by 25 second strides.

14.1 mi, 2:08:02, 9:05 avg

Ran in Starkey Park with my brother Jim, Cynthia, Andy, and a little bit with Joe.  79 degrees at the start and felt a little cool at first but humidity really snuck up.  Kept the pace easy and consistent.  Jim and Andy turned back just after 4 miles out and Cynthia stayed with me to 6.5 and I kept going until 7.  Picked up the pace on the last two miles to 7:47 and 7:07.

Nice finish to the week of mostly steady running to concentrating on cardio base.