Quick race report for the first 5k I have run. This is a small local race about 150 runners, nice inexpensive entry fee, $25, shirt but no medal, which is fine with me! Good weather conditions, flat course on local streets, a rectangle with an extension one end, start and finish at the same place, clock timed, no chips (also no pretzels or beer!) My son was also in the race but not feeling well and did not have fresh legs as he ran yesterday. I was hoping to stay close to him, but actually passed him and led him over the line by about 20 metres. (We were racing, not running together.) I also hoped to beat a family friend, a lady who ran Boston this year in 3:55, so is a strong runner at the longer distances. I felt my height and strength would beat her aerobic fitness in a shorter race, which proved to be true. (I should explain I get a real competitive streak as soon as the race starts, not like my usual personality at all.) Started behind my son and a tall guy who is an experienced runner of many years, same age as me, and I expected would run about my pace. I could not read my Garmin as it was sunny so I wore sunglasses instead of prescription lenses, so I went by breathing and feel, gradually falling about 40 yards behind my son and the tall runner. After about 2k I passed the woman marathoner, and started gaining on my son and the tall guy. All around me I could hear people panting much too hard for that stage in the race, and knew they could not sustain the pace they were running. Gradually moved up picking off individuals and groups, caught my son, asked if he was ok, which he said he was, then slowly increased my pace over the last kilometer. Unofficial time about 23:17, very satisfied with the result. Kilometer splits: 1) 4:39 2)4:50 3) 4:28 4) 4:49 5) 4:23 Simon.

this week's recap - cross posted in the low heat rate group. this was a cut back week for me. the weather is typically the same every day- 60s 95-100% humidity today: 63º, 61º dewpoint 7am - my plan was to run 6 out of 8 miles at HM race pace 11:00m/m with HR around 156. HR was higher than I would like at the end, but I didn't feel terrible or even like I was racing, just running hard - comments? warm up 13:33 134 13:19 143 there are hills in the next 3 miles so I slowed down to 13-14:00 uphill 11:28 156 11:26 162 11:42 162 11:09 160 11:08 165 10:50 169 fri: rest, no stretch class thurs: 3.8 miles 47:25 (12:27) - in the pouring rain wed: 4.0 miles +/- 47:00 - my plan was to run 5K at tempo, but all electronic devices died due to my bad aura. I kinda ran fast down my street, about 1 1/2m but the rest felt like standard pace. tues: hung out at the YMCA 40 minutes on elliptical and bike mon: rest sun: 4.0 miles 49:06 (12:17) a shocker after longest run of the season 12 miles the day before next week, back to a mid 30 mile week, with a long run maybe 3 hrs (13-14 miles) A

(Modified to enter offical results and placements) I did it. Despite getting off to a rocky pre-race prep. I got all the way to the race location and realized that I left my wallet and everything at home. I was on time for at least an hour before race time, so I flew home (normally a 20 minute drive each way) and back in about 30 minutes. So by the time I registered and got my chip, it was cutting into my routine. So I skipped my pre-strech walk and stretched a littel bit, then ran a little bit. Then stood in line for potty, then stretched some more then went ot the finish line with a good 5 minutes to spare. However, they were running late and we started the race 10 minutes late, but I was already holding my spot inthe start area so stood in the hot sun with most of the runners and waited. Went out really fast, running a 6:32 M. I knew this was a little fast and the hills were coming for mile two, so I curber it back a little bit and ran a dissapointing 7:28 M2. I really thought that I had blown my chances to break that 7:00 Min pace. So I dug in and pushed, I got tired, and slowed a few steps, then pushed again, got tired with about 600 meters to go and was going to settle for just coasting in and give up, but something inside said go for it. So I picke dit up a little bit and then about 400 Meters, I picked it up more and at about 200 meters out I gave it everything I had left. Passed about 4 people and finished in 21:24 6:55 pace, running the last 1.1M in 7:26/6:46 pace. So doubting Thomas pulled it off, I really didn't think I was going to have it in me for this race, and with the way the day started off, I wasn't mentally in the right place either. What was great, was that a guy I followed most of the race and i know, I passed him with about 3/4M to go. This guy is usually not even in my view (he starts really fast) He told me afterwards, that I had pulled away form him, but he wheeled me in and was planning on passing me, until I kicked in the last 200M and just left him in the dust. I don't have all of the offical results yet, but it's got me list as 53rd out of (432) and 6/33 from my age group. So I am happy, happy, happy. Now I have no planned short races and can cocentrate on mileage for my HM Sept 28th. Hope everyone is having as wonderful of a day as I am. Larry

For some reason, my post posted twice, so I deleted this one

Hi Everyone! Larry, You are AMAZING.... What a great race, and for what you have been through as part of the walking wounded team, WAY TO HTFU...... Get some rest now Mr Speedy! I am in a Cut Back Week. I did something a little different this week, by starting my long run with a 2 mile brisk walk, per the recommendation of my Massage Therapist, and Man o Man what a HUGE difference. For the first time in weeks, I did not have to stop at 1 mile in agony and walk to stretch everything. I did a nice 7 mile long run, ( although my pace should have been slower, but I was feeling so good ) and did leg drains Immediately after and I can definitely tell the difference in my legs from just one week ago. Sure it was tough, but Tough is one thing, PAINFULL is another. I don't expect running to be pain free, either mentally or physically, but when you have had great runs like I have had, you definitely know when something just ain't right. My new stability shoes are on order, so I ran in my Moderate Stability shoes with an otc orthotic ( powerstep blues) in them, and noticed that between the micro ahesions being massaged out, and an orthotic, my lower legs felt remarkably better, and for a change I could feel my quads doing the work. I think the fact that my arch was flattening out too much from not enough support was the root cause of all the muscle fatigue in my calves and lower leg muscles. FWIW, I would totally recommmend sports Massage for all of us that are training seriously for something. Especially from one that Runs, they really seem to get what we are about, and how to treat. I am traveling to the great Midwest next week for work, so I will manage one run of 3-4 miles on the quality dreadmill at the hotel, and run a short very easy 3 on Saturday upon return home. My long next Sunday is going to hopefully be 11-12 depending on how I am feeling. Good Runs to All, and Have a Great Week!

great race reports Larry and MrPH! Good notes for racing 5 miles. If nothing else comes up I think I'll run the Bangor 5 miler on Labor Day. Last year this was a surprise best race (9:52 pace I'm a turtle remember) including a monster 1 mile hill where I definitely did some walking. I made a friend after the hill and she kept me on a (9m/m) pace to squeak under 50 minutes. I've moved my scheduled long run 10miles to the friday before - should I take saturday and sunday off? I'm wondering if that's enough rest time before a monday race. A

Wow. Larry! Spectacular race, I am really impressed by that performance... Cheffy, glad you have found the solution to the tight calves; i can't help thinking all the standing you do is part of the problem, not just the running. I had sore quads yesterday after my 5k, skipped my long run. Found out the tall guy in my race was running a 15k the same night, better him than me! Ayola, i took 2 days of before my 5k, I like to have fresh legs, not sure what is best, though. simon.