2012 December RMRR Race Report

4.5 mi road race  - 28:25 (6:19 pace), Avg HR 178

3rd place overall overall

I didn’t have a clue how I was going to pace this run. Other than my last race I hadn’t run fast in months. My last race was 9mi – 59:22 (sorry I never put out a race report). I put that 9 mi time in a running calculator and it said I should be able to run 4.5 in 28:21 (6:18 pace), I didn’t feel confident that I could run that fast at all. I haven’t run any speed work since early October and that 9 mile race in November. I have been running a ton of miles with a lot of vertical but slow.

Mile 1: 6:24 Avg HR 167
So what the hell it’s only 4.5 miles, let’s go for it! What’s the worse that could happen I run out of gas and run the last mile slow? Right off line I set into a fast pace, a little too fast. Once the adrenaline of the gun wore off I slowed down a bit but still felt like I was flying.

Mile 2: 6:29 Avg HR 176
The second mile hurt and I was staring get that feeling that I burned up all my matches (right Olu) in the first mile. I eased of the pace a bit and slowly started to feel comfortable.

Mile 3: 6:18 Avg HR 181
The president of the club caught up to me in this mile and I let him get 15 ft up the road before I decided to hang with him. I closed the gap and we ran side by side. Having someone to run will really boosted my motivation.

I beat my 30+ 5K time (unofficially), my split coming through the 5K was in the 19:30’s. More than 0:10 seconds off my best when I was only going for a 5K and nearly dead on the finish line.

Mile 4: 6:21 Avg HR 185
Still running with the club president sence we had been running toghether we had been passing a lot o people. I was feeling better and better with every step. It hurt but it was a different kind of hurt than that long stuff.

Last 0.5 mi: 5:46 pace Avg HR 190
Just after passing the 4mi mark I realized the race was nearly over. My muscles burned but I didn’t feel tired, I though “I think I can take a lot of pain for the next 3 minutes”. With that I just turned on the after burners and left the club president in the dust. I was right about the pain though I ran my guts out that half mile. All the way to the finish line was like a long acceleration.

I was feeling the runners high after that and for the rest of the day I was in a great mood. Surprisingly I was only of my projected time by 0:04 seconds.

Here I am at about mile 3.3 trying to get my kids to come give a high five



Ok Fine, I will come to you



This one is a little blurry but I still like it