St John's St Ann's Spring Runoff 5K

A flat, out and back 5K, on the river, on my "home course", the course I run twice per week, during lunch.

This was the Spring Runoff, and was a benefit for the St John's St Ann's Community Outreach Center in Albany's Southend. Our registration fee included a pasta dinner Friday evening and it was terrific - the food was donated by D'Raymond's Restaurant, and the food was delicious. Included a glass of wine, coffee and homemade dessert, too - not what I expected at all.

Good news - PR! Bad news - still didn't break 37:10, and 12 minute miles.

Time was 37:30, and rate was 12:06.

Used my IPOD, and listened to Ryan Adam's "Elizabeth, You Were Born to Play that Part" - 7 times. It kept me from going out too fast, and still got me thru the first mile in 11:33, another PR. Hit the turnaround at 18:36, and thought I had a shot at breaking 37, but I fatigued coming back in, with a lot of walking. I figured if I made it back to the boat launch at 30 flat, I had a real shot at breaking 37, since I had gone out in 7 minutes, but I was off by 33 seconds and while I came back in 7 minutes, I was too tired to make up any time. Too much walking, not enough kicking.

Oh, well - I'll just blame the wind, which was stiff and from the south today, and in our faces all the way home. It's usually from the northwest, so it's in my face going out and at my back coming home. So, I'll blame the wind for my 20 seconds. (Couldn't have been me, right?)

There was a 10K which went off at 8:30, and my swimming buddy Sky Pilot Mike ran that in a little over 50 minutes. I didn't recognize him, even though I was standing right on the edge of the path as he went by - because we were cheering for Deanne - who was right behind him. They don't know each other , but he followed her all the way out and back, catching her with a little ways to go. Small world. We introduced them after the race.

Pretty impressive for Deanne - she chopped about 18 minutes off the 10K she ran 2 weeks ago. Especially impressive since she ran a 23:56 5K just last evening. And then she turned around and ran the 5K with Jen M., who had also run the 5K last night. Jen is celebrating her 27th birthday today. Way to go, Jen.

Donna ran a 27 and change 5K today - her 10th race of the young season. She has been a great training partner for me, and there is no way I could have done so well today if she hadn't logged all those miles with me for the last several months.

Amusing story - as I was getting close to the turnaround point, the lead runners began passing me- as usual. I cheer for them, and often let them know how they are doing - first man, first woman, etc. When the second woman went by, I held up two fingers and said "Second Woman!" Well, she had her earphones in and must not have heard me, because she held up the same two fingers and said, "Peace!"

Lessons Learned
The IPOD and slower music really helped. Even though I was nervous before the race, the music calmed me down and I went out at a comfortable pace, yet still did a PR first mile, running all the way. Hopefully when I get stronger and faster I will need to choose some more up tempo songs to run to - but I'm not there yet.

I need to keep training, to get stronger. I'm up to 2.2 miles running without stopping in training, usually as part of a 4 mile session. I often include more jogging in the session, maybe as much as another half mile. I usually walk back, but try to run the hills. I just need to keep this up, to improve the distance I can run without stopping and to work on increasing my distance. When my base is better, I will work in more hills and add some speed work.

For now, though, I am reasonably pleased. B+

See you out there.