The 5k experience isn't always about racing

For those of you who only like long-distance races, you're missing something special in your community. It has taken me a long time to realize this, but 5ks have a way of bringing together a lot of different people.

There's the fat dad looking to get into shape; there's the mother of three who runs no matter how busy her life is; there are runners who run so fast that it doesn't make sense; there are people who run so slow that they get passed by walkers; there are the teenage girls who have on way too much make-up at 7:30 a.m.; there are kids who walk after a half-mile, but keep on trucking it; there are cross country teams; there are neighbors who join together to pass out water ... this list could go on and on, but the thing I like most is that there's nothing wrong with any of these people. We're all there for the same reason.

Today was one of those races (5k Eagle Challenge in Bon Air) in which people of all shapes, sizes and ages were well represented. There were probably way too many kids up front , but this was their event at their school after all. I actually didn't mind too much (except for the one girl who decided to stop a half mile in and turn around and let her friends catch up) and nobody else seemed phased either.

Like I said in my post last night, I just wanted to have fun. In my head I wanted to beat 25 minutes and hit close to 8-minute miles -- actually putting that down in words last night seemed difficult. Well, at the first mile I was at 8 minutes exactly. I was kind of surprised considering how slow the first quarter mile felt, but I was feeling great. The first mile was essentially flat until about the last tenth, which was uphill.

The second mile was up and down some hills -- for what I'm used to, they weren't that big. If you live in the Mid-West, they might have looked like mountains. I ran between miles 2 and 3 just under 8 minutes. Still felt great. Between miles 2 and 3 weren't too bad either -- I'd have to say it was relatively flat. I hit that mile in exactly 8 minutes. The last tenth was as smooth and consistent as the first 3 miles. I probably could have pushed it a little harder, but considering it wasn't anywhere close to a PR, I wanted my first 5k experience in 420 days to be one that would have me happy to be doing a 5k again. I didn't want to do anything stupid, in other words.

My finishing time was 24:45 (7:58 pace) -- good enough for third in my age group (out of eight, unless one of the unnamed runners listed in the results is in his 30s) and 48th out of 301 runners (should I be happy that I beat so many kids?). While it's a couple of minutes off my PR, it is a new mark to beat for my 30s. I'd love to get back to where I was last summer with my speed. Eventually I will, but considering my injuries in the past year and my focus on longer distances, I'm certainly happy with what happened today.

To close this post off, I highly encourage everyone out there to take part in a community 5k. If you can get your mind off racing for 10 minutes while you're there, take a look around you and you'll quickly realize what a great experience it is.

The 420 day streak is about to end

Last August in the middle of marathon training, I ran my first 5k under 23 minutes. It was part of a streak of PRs in a 5k. I had a 23:03 the month before and 23:49 in November 2006. It was my 11th 5k since late 2004 ... little did I know it would be 420 days later that I would be doing my next 5k. That's my longest drought without a 5k since 2006 when I went about nine months without racing that distance.

The check is written and the entry form is filled out to run a 5k at 8 a.m. tomorrow. It's looking like temperatures will be a bit nippy with lows forecast in the mid-40s tonight. It was 85 degrees two days ago. For the record, this race is called the 5k Eagle Challenge, which benefits St. Edward-Epiphany School on Huguenot Road in the Bon Air area of Richmond.

As you know it's not like I haven't entered races. Since that time I've done a 4-miler, an 8k, a 10k, a virtual 8 miler, three half marathons (Lynchburg, Shamrock, Rock 'n' Roll), a 30k and a marathon. But I've gotten away from this great distance, and I'm looking forward to it. I don't really have any goals -- how can I when it's been that long? I just want to have fun, and that's what 5ks have always been for me. I've missed it ... just how much is something I'll find out in the morning.

Missing out on a tradition

For the past three years on the first Saturday of December, I have ran in the Bedford Christmas Classic in Bedford, Va. Even though I moved to Richmond a few months ago, I had every intention of making this race my first post-marathon event. I think it would have been a perfect chance to return to the 5k distance that I first fell in love with.

But as you've probably already read, the snot in my head had other plans for me this week. Two days after getting on a prescription, I'm finally feeling worthwhile today. There's not as much cloudiness in my head. I was sluggish this morning, but by noon and a quarter box of tissues later, I took my sad-looking dog out for a walk. Poor thing hasn't had his usual walk/runs this week. We even ran for 0.7 miles, which felt pretty good. It had been a week since I last ran -- my longest running drought since September 2006. Even though it wasn't even a mile, it does a lot for my confidence. My legs still work and they felt great! And I think the full week off helped me fully recover from the marathon. On Thanksgiving and on Saturday, I had some discomfort in my right heel and my left knee, but nothing major. I stress discomfort over the word pain. Perhaps completely taking time off is the medicine my lower half of my body needed to get back to running again.

So, on a day that I lost a 3-year-old holiday tradition, I feel like I've actually gained a lot when it comes to running. Now, about those 1,000 miles I want to hit ...

My unexpected fastest 5K

I pretty much got talked into running a 5K this morning and I'm so glad I did. Despite the heat and humidity and being unfamiliar with the course, I once again posted a personal best at 22:42, a 7:19 pace. I beat my previous 5K best from June by 21 seconds. The course, which was described on the brochure as "relatively flat," was one of the hillier courses I've ran. Rolling hills would've been a better description. The first mile wasn't too bad since it was mostly downhill. My first mile was 6:30, which seemed way too fast. I slowed down between miles 1 and 2 so I could save something for the end, and because of the hills involved. The last mile was brutal and seemed so slow, so I was more than pleased when I got near the finish line and realized I'd finally have a sub 23-minute 5K. (Click here for the results.)

The thing that made today so different is that I forgot my GPS watch. And I also forgot my sunglasses, which have been part of me the last few races. So I was completely off my normal race day routine, but in the end I'm so glad I didn't have a watch on me. Like a run several weeks ago, I felt free and I didn't feel obligated to try and stick to a certain pace. I just went for it.

To add even more excitement, I "won" my age group ... but I happened to be the only runner in the field of about 85 in the 25-29 age bracket. Had it been 20-29, I still would've won my age group.

So all in all, I'm glad I was convinced to run today. I missed my speed/endurance group run this week, so this definitely made up for it. I'm still planning to get my long run in tomorrow, but may cut back a bit if this blistering heat continues.

I'd also like to give a shout out to Jill, my future ex-co-worker who talked me into doing this race. It's been great doing this races with you, and don't worry, I'll come back for some of these. Another co-worker would get a shout out, but she failed to show up ... just like she did for the Academy Mile.

Using what I've learned

A couple of days after a race, I always like to write about the experience of what happened, what I could have done differently, what I learned from that specific race, etc. This past Saturday I was 4 seconds away from having my first sub 23-minute 5K. I had my personal best of 23:03, a 7:27 mile pace. That time was 40 seconds faster than a 5K I did on a track about two weeks ago, and 43 seconds faster than my last road 5K in November.

Saturday's race, the Presbyterian Homes 5K in Lynchburg, was an interesting course. The first and last half mile of the race were uphill, with lots of rolling hills in between. Perhaps interesting isn't the right word -- it was fairly typical of races in Lynchburg with all the hills. It was the first race in a while that I feel I effectively used what I have learned in the past year. Going up the hills, I shortened my stride and let the arms do more work. While I was getting passed going up a few hills, I was not wearing myself out like some people were. Going down the hills, I let the hills carry me and gave my body a chance to relax while still going faster (and passing those people who passed me going uphill).

I don't think I could have done much differently. I had a pretty decent final kick the last tenth of a mile and I felt like I left everything on the course. There are no regrets there. The weather was perfect. For late June you couldn't ask for much better weather than mid-70s and relatively low humidity.

So, what's next? This Wednesday I join a morning training group at 6:15. It's a speed and endurance group geared for the Virginia Ten Miler, but will help me tremendously as I get ready for the marathon. Next week there's a one-mile race on July 4. Last year's time was 7:11 and I really hope to break the 7-minute mark this year.

The summer lineup

With knowing that I'll be training for a marathon from mid-summer to mid-fall, races this summer will take on a while new meaning. While I'll be looking to set some personal records, how I run and how I feel afterward are more important to me. I'm looking at this summer's races more in the sense of having a solid workout each time.

So that being said, here's a look at races around the area that I plan on doing:
* June 16, James River Scramble in Richmond. This is a 10K and my first time running this race.
* June 23, Presbyterian Homes 5K in Lynchburg. Despite running races for nearly three years, I've never done this race. The past two years I've been on a mini-Dave Matthews Band tour in Hershey, Pa., and Northern Virginia. This also is my first time doing two races two weeks in a row. I'm not too worried about it, but will listen closely to my body after the 10K.
* July 4, the second annual Downtown Academy Mile. Last year's time was 7:11 and this year I hope to break 7 minutes. Last year at that time, I had no idea how to run something all out, but I've learned a lot in the past year.
* July 21, Percival's Island 5 Miler. This is a great, relatively flat race. At the same time it's a bit intimidating because you can see too far in front of you. Last year was the first time running this and I had a time of 41:07. This year I'm shooting to break the 8-minute mile pace and finish under 40 minutes. I'll have a better goal in mind when it gets closer, but realistically I should have a time under 38 minutes.
* Aug. 18 is the Lynchburg Half Marathon. I'll probably do this as a long run only. I said that last year and ran it too hard, but I've learned my lesson.
* Sept. 29 is the Virginia 10 Miler. I'll be running this again, but like the half marathon, I'll use this as a chance to do a long run with people around. I'd like to beat my time from last year of 1:23, but it's too far away to be worried about that right now.

So if you're feeling motivated, go sign up for a race. There's a complete listing of local races at Riverside Runners Web site.

Bedford's loop

Bedford's "loop" is a popular course among runners and joggers. It's also home to the Bedford Christmas Classic, which has a 5K and a 10K. It's a fun race to do, and would be even better if more people came out to it. Forget how cold it is - just get and out do it! Click here for my attempt at creating a Google map so you can see the route of the "loop."