sub-3 or blow-up trying

Ran Litchfield Road Race course with my wife (7.1 miles) @ about 9:25 pace. 

Did 1-mile warm-up, 2 mp miles to the track (6:42,6:48), and then 10 x 200 (fastest was 35 seconds, slowest was 38 seconds), and then jogged back home- 9.1 miles total.  Achilles was a little tender today, so cut the speedwork short.  May do a few TM miles tonight- only if it's pain free. 

5.9 miles on the TM w/2 sets of 2 miles @ 6:48 pace (.25 jog in between)- 5.9 miles total.

Raining out, so did 4.5 miles on the TM @ 9min pace. 

I was going to attempt a 5-mile "tempo", but had some serious sluggishness to overcome.  Began with a .25 mile "warm-up" and then started the run- Mile 1- 6:26 (breathy), Mile 2- 7:10 (never looked at watch until beep, so shocked to see how slow it was), Mile 3- 6:50 pace...stopped the tempo and jogged 1 mile at 9:17 pace before picking things up for the final 2 (6:47, 6:47), jogged a "cooldown" mile for 7.25 miles total.  Not an encouraging run.  Achilles was sore, system felt out of whack, and I was way too breathy throughout.  I think it's a combination of humidity, lack of sleep, and poor diet this past week (3 birthday parties w/cake)- and who knows, maybe it was turning "40"? 

Jogged 4 miles on the TM @ a 9:05 pace.

4.5 miles on the TM at gym @ 9:15 pace.  Did 20min weights as well.

6.2 miles after dinner @ 9:30 pace.  Feeling very slow and sluggish. 

Quite the experience!  Didn't really have a great week of running, quite sluggish, and not sure if I really wanted to run this evening.  Decided to do it anyway, to have a good workout if anything, and was satisfied with the result. 

It was hot and humid- low 80's and just really damp out.  The race this year was terribly disorganized.  700-800 runners registered and a huge line of folks who had not pre-registered (me included) who had to wait for 2-3 people signing us all in.  Waited in line for over half an hour.  I had on my garmin, so was unaware of the time.  Asked the woman at the table and she said 25 minutes until race time.  I decided to go for a 20-minute jog and then noticed about 1/4 mile away from returning that everyone was in place for the start.  Rushed back at about a 7min pace to get near the front of the line and began to sweat profusely.

Fortunately, the folks running the timing system did could not get it starting, so I had 10minutes to regain my composure and catch my breath.  However, about a 55 year old woman was positioned at the very front (she'd seen me slip into the crowd behind her back shoulder) turned and asked if I was going to "run her over".  Of course I said no and then she switched spots with her husband who turned and asked if I was going to run them over.  Again, I said no and then could hear them discussion my position behind them (is this really happening).  Finally, after they continued for 2-3 minutes, I said, "Folks, don't worry!  I'm obviously going to have to go around you, but I won't run over you...promise!!"  Secretly hoped the 40 teenagers behind me (non-runners) would all decide to run a 5-minute 1st mile and run them both over.  Probably not necessary for this report, but I need to vent somewhere.  Suddenly, as this was all going on, the race director, with no warning and no intercom, said "go!".  We were off...

Sure enough, about 50 teenagers ran to the front to keep up with the Kenyans for 1/4 mile or so and then by about 3/4 of a mile in everyone settled somewhat.  I looked down to my garmin to see a 6:05 pace, but had forgotten to press "start".  Decided to wait until hitting the first mile marker, but then saw clock at mile one had not been started.  This flustered me a bit and then about 15 seconds after passing the mile marker realized I still hadn't pressed "start" on my garmin, so said "screw it!"  I have no idea of what my splits were, so will just record the rest of my experience.  At the midway point there was a loop and somehow everyone got "criss-crossed", so there was tremendous weaving that took place and it was probably more annoying than detrimental to time.  The mile 2 marker was non-existant, so I just kept my head down and tried to run by feel.  It was very uncomfortable not knowing how far I was from the finish in the heat and humidty, but I finally was able to see a finishers clock.  Picked up my pace to barely sub-6 and finished in 19:19.  I'll have to wait to see the official time.

Last year I ran the same race in 20:03, so I'm definitely a step ahead of last summer.  Afterwards, there was only donuts, cookies, and warm water.  They would only allow for 1 cookie per runner.  Pretty cheap, considering the $18 entrance fee with no t-shirt or "swag" to show for it.  Not that I'm into those things, but a bit of a waste of money from my standpoint.  Didn't allow it to ruin my experience, but what an evening!  I'll take my 45 second pr on this particular course and might look for a different 5k for next year.  If you made it this far, thanks for putting up with my rant and have a great day. 

1 edit...they had me finishing in 19:26- I'm a bit skeptical because the clock had me finishing at 19:20 and the 19:26 has me finishing tied with a 15 year old.  Talking with others, several people found their time to be similiarly off a bit.  There was nobody within a few seconds in front or behind me...oh well, I'm keeping my time to what the actual clock said when I crossed the matter and either way still pr'd on that particular course by several seconds.  The winner ran a 13:52 (Kenyan from the Bronx). 

Attacked the "Pie Hill" course today and it ate me up and spit me out.  Very happy about a good, hard workout.  It was hot, humid and I gave it a good push until mile 10.  Got a little dehydrated (couldn't find water anywhere) and then walk/ran mile 12 before finding a spicket behind a school.  Trotted the last mile slowly for 13.25 total.  Wrung out might shirt 4-5 times and my socks twice during the run and just kept plugging.  Almost hit 70 for the week.  Think I'll get back in stride soon.