Notes
Raced 1 mile at the BRRC Festival of Miles. New race M55+ record, 1st place in age group, lapped 7 of the other 9 runners, and ran a much-faster than expected time. It's a new age 52+ PR - probably the fastest mile I've run in over 25+ years in fact. NICE. All because I couldn't run much this week due to plantar fasciitis? PF = PR ? I wasn't sure I could do much under 5:40, and I wasn't sure I would even be able to race this morning because I've been limping around in pain due to the PF in my right heel since Wednesday morning's tempo run.
Strategy - avoid and delay the pain of a very hard fast run for as long as possible. I went out fast - near sprint from the line for first 100-150 meters, because it was very easy, then throttled back and let my speed decline a bit to cruising pace for lap 2, then eased up a bit more than I planned in lap 3 (1:29!), then did a progressive speed up and fast sprint finish in lap 4 (1:18). Those 100's I've done recently in training payed off in the final sprint. The 200's I've done paid off in the opening gambit and the final 200.
This year's splits: 1:14, 1:23, 1:29, 1:18 = 5:24 (809-800 = 2:37, 2:47) (first two laps estimated from 2:37 split)
Last year's splits: 1:15, 1:26, 1:28, 1:21 = 5:30 (809-800 = 2:41, 2:49)
This age-grades to 84.6%
Possible Factors for the PR, and Trivia:
1) I had to brake hard to avoid a moose on highway 195 this morning. That's a first, in over 40 years of living and driving around here. And it's only the second time I've personally seen a moose on the Palouse. Was it a sign? (just kidding!)
2) I had fried chicken for dinner last night from Safeway - 3 legs and 1/4 lb of gizzards. Maybe all the fat from that greased up my joints!?!? :)
3) I've been doing a bunch of stretches for PF, and also a bunch of new leg lifts and stuff to help with sprinting, plus I've done a few 100's on the outdoor track recently, which I don't often do.
4) Raced sockless in very light shoes, did not wear a watch and did not wear my hat, all to save weight.
5) Did not eat anything this morning, had only two cups of tea with whole milk and sugar. Ate my "breakfast" of shredded wheat last night before bed.
6) Breath holding as a warm-up - 2x, 1.5 hours pre-race, held my breath as long as possible until it was very uncomfortable. This creates a similar O2 debt and discomfort like an anaerobic run. Did it twice, managed 90 seconds the first time, and 150 seconds a few minutes later. Did it help my race? I don't know. Sure didn't hurt it.
7) Weight - Today's weight of 132.4 is on the new Seca 700 scale. This is equivalent to about 131.6 on the old scales, so roughly 1.5 lbs less than what I weighed last year for this race.