In May 2009 I ran 49:37 and in May 2011 I ran 48:53. I was in really good shape both of those years but this weekend I ran 47:43 on a much tougher course .
So how, at age 60 did I run faster than I did 7 years ago and 4 years ago? Ha ! Just a teaser. I'll post more on that in the near future.
I was really looking forward to this one, my first 10k in 4 years and the first shorter road race of this new phase of my running and racing. I also was hoping to have a shot at the RRCA State Championship for Senior Grandmasters.
For those of you that follow along you know my mileage has been about 2/3rds of normal, around 35 per week on average and no speed work this year other than a few strides and one unplanned tempo run. I did get in some hill work but no hill repeats and I did two test runs on the course, one of which was 86F and humid. Going in I would have been very happy if I could just break under 8mp average.
So , on race morning it was about 60F at the start and near 100% humidity. Could have been worse. and at least the sun wasn't out ! I did my usual 1 mile warmup about 30 minutes before and then with 10 to go I did another couple of minutes slow with 4 pickups and made my way to the start.
The race starts down a steep downhill for almost 1/2 mile so I was moving pretty fast even though I was holding back a little so I wouldn't beat my legs up too soon. After reaching the bridge over Crabtree Creek the course begins to climb. A bit steep for 1/4 mile and then the next 1.25 are a long gradual incline to the airport overlook which is the highest point in the park according to my topographic map.
So anyway I feel ok on the hill and holding back. No need for oxygen debt in the 1st mile. I expected 8 minutes or a little slower but had 7:37 ! Whoa ! Game on !
Just tried to hold steady effort over the next mile which I hit in 7:54 ! Wow, that is about the hardest mile on the course and I was still sub 8 and by now I am feeling great, in the zone and already confident that there would be no slowing down. Mile 3 and I kept finding myself smiling. I made that split in 7:31 and was thinking, I can run like this all day ! Woohoo.
I held back just a little on mile 4 knowing that after that I would be mostly downhill for awhile and could really open it up. Mile 4 was 7:46 and then I put the hammer down. The next mile I have always called "Easy Street" because of the slight downgrade which is very conducive to faster running. And indeed it was. 7:17 ! And I still had another .75 of downhill before having to climb back up the monster at the end. I was near a couple of other runners almost the whole race and we leap frogged a few times but now the young lady took off and was gone. Ok, not a problem. Then there was a man I guessed mid to late 40's he passed me but I reeled him back in and thought that was that.
I got to the bridge and buckled in for the climb.The first .2 is so steep that my heels never touch the ground. I was slowing for sure but still feeling strong. About then the guy passes me back but I can't push any harder and he eases ahead. No worries, I have the Senior Grandmasters wrapped up and I'm running much faster than I dreamed so good for him !
Finally hit mile 6 in 8 minutes flat and shortly after the hill levels out a bit and I make the turn with about 200yds to go and push it in. Needless to say that I was ecstatic with my time and result.
Turns out the man who finished 9 seconds in front of me was 53 and first Grandmaster so not only was I State Champion in the 60 and over but for the race I was 2nd place in the 50 and over age group ! Woohooo !
Ok, about the training.
On MondayI took a rest from running but did a Bikram class that went for 2:05:00 and I sweated 6 lbs.
Tuesday was another regular Bikram class and then a strong 6 miles of hills in Umstead.
Wednesday was morning body weight, then weights at the gym and an afternoon 5 miler on the Neuse.
Thursday was another yoga class and I started up a new routine of the 5 Tibetan Rites. I had plenty of time to run in the afternoon but I had very little sleep for two nights in a row so I rested after work.
Friday was tibetans, a yoga classs and then a great 6 miles on the Neuse. Amazing what a solid 9 hours of sleep can do.
Saturday was a long work day but i got in 4 easy miles at home and just some light stretching at work.
Sunday was the race of course and then 2 hours later I went to Bikram ! And I actually felt pretty good.
So there it is , 29 miles for the week, 5 Bikram yoga classes, one weights and one body weight session. Not bad for a Senior, Grandmaster.
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