The Seven Mile Warmup

My schedule called for a 10 miles on Saturday. I had a few different running things to contend with, as Nedra needed to get in 16-17 miles in, but also wanted to run 7 miles with her new 1/2 Marathon group she's coaching at 7:30. (She's adapted her schedule so I could have a running partner so many times, that it was a given that i'd keep her company) Also, the sister company to the one I work for was sponsoring a 5K (3.1miles) downtown. I kind of felt the indirect pressure of running that race as I'm a "runner" and they would not have understood why I didn't show up. Finally, I had to be done as early as possible to get out to the tailgate spot and secure a shady tree before noon.

So, Nedra ran a couple of miles before 6am, then at 6am we ran with our Chicago group for 3.5 miles out and 3.5 miles back setting her up for 7 miles with her group, and leaving me with 3 more miles to complete my 10 miler.

It was a hot and humid out, and I brought Karma along for the 7 miler as the 5K stated "No Dog Please". That was probably a mistake as it was deathly muggy and hot out, and he really suffered. But how could i not bring him along as i put his leash on before I realized it was so hot out, and that would have been cruel. Plus, I was going to be gone all afternoon and evening tailgating and at the UT game, so this way he'd be tired and gladly sleep all day. He ran his best, but faded on the last mile, so Nedra kept going, and slowed down to a walk/trot with Karma. (Glad to report that 24 hours later, the kid's perfectly fine, chasing Pippin around and wagging his tail.)

I reached the annex, ad had 80 minutes before the 5K would start, I darted home to drop karma off, drinking half of my 16 ounce recovery drink, eating a Cliff bar, and drinking a 1/2 litre of water.

I got back to Congress for the Arts Run 5K by just before 8am. Gun start was at 8:30. I saw plenty of my cowowrkers there, and we all discussed what we would try to do. I decided I'd run a leisurely 7 minute mile which is sloweer than my half marathon pace.

Fast Forward to the race start: A coworker Dave Heard (Boston Marathon + many Triathlons, and 1/2 Ironmans under his belt) had taked the summer off, and said he'd run along as long as he could keep up. BANG! the gun goes off.
We are in the first 30 or so runners and start infront of the Paramount theatre headed to the water, a slight 8 block downhill to Cesar Chavez, then a right towards MoPac. The course was a simple "L" shaped route with a 180 turnaround just before the Dog Pound exit.

As we turn onto Cesar Chavez pace has picked up, and we clock in at 6:05 for the first mile. Oh jeez, here we go again. I just can't wear a race bib and not run. At this point I can see about 15 - 18 runners ahead of me, Before the race, I spent most of the time, stretching the hamstrings, quads, and my really tight calves, so I'm just wondering how long my legs will allow me to run.

We reached the turnaround, and I immediately get right up to the median cones to try and draw energy from the other runners. Afterall, I knew 20 of them, and other than Dave that's a few feet behind me, they'll be there. Mile 2 marker comes up pretty fast and clocks in at a 6:25. To run a 19:59 5K, you need to run 6:24 minute miles, meaning, I'm now 19 secobds ahead of the game, but I need to deal with the long long stretch to the finishline.

Dave starts fading, and I keep clicking my watch looking for better songs to motivate me. (By the way, Timex iControl for a 5K - Thumbs Way Up!) I find nothing but Greenday songs, that's fine except I wanted variety. I'd later fidn out that I went on to Greenday's Dookie album, and not my "September Longruns Playlist" I thought i was on.

The stretch from the old City of Austin powerplabnt to the turn on Congress sucked big time. The demons sart talking:

"Mike, this is mile 9 of your morning, you can slow down." "This stretch sucks, it's hot, the sun is beating us down, and a sub 22 min 5k will be just fine." "I'm tired, so tired."

but somehow, I just keep moving one foot ahead of the other, and then spot Gina crossing the street as she was coming back from her Saturday morning long run. I think she's just as surprised to see me as I am her, and that helps distract my demons enough to get me to the turn onto Congress for the long slight uphilled 8 blocks to the finish. I then spot coach Panther coming in from his long run, and cheers me on too.

"Ok, now i have to gut this crap out."

I keep running hard, legs are dead. There's nothing in them, so i switch to my trusted secret trick: Stop worrying about pace, and now focus 100% on form, the pace will automatically pick up. Start at the feet, and slowly work up every single body part, checking that you're maintaining your best form. "It's all about form." Feet landing perfect, running under the body and curling up and over for the next step - check. Feel the calves, are they helping the feet and ankles - Check. Knees, bending well, controlling the leg turnover - check. Quads and hammies, focus on the quad muscles, the hamstrings, imagine making them stronger - check. Core, am i running with your core strong, not just my feet - check. Arms, are they up like claws, or down and helping - check. Triceps, are they pulling the arm back - check. Head, nice and steady, even keel - check. Anyway, i usually do this on the last 400 meters or last 1/4 mile of workouts and it works wonders when you're tired. You immedatly stop thinking about pace, how you feel etc, and just focus on being the best runner with the best form. Best splits always come with this.

I then spot someone about 2 blocks ahead, and it seems as if he's tiring. Lulu, this one's for you. Next in my head:

"A, always, B, be, C, closing, Always be closing. A, always, B, be, C, closing, Always be closing. A, always, B, be, C, closing, Always be closing."

I tirelessly repeat this in my head as I am laser focused on the guy ahead of me. I'm now sure I can actually catch this guy.
I clock in Mile 3 at 6:29, and I think I can maybe PR. My old PR 19 minutes 49 seconds, back in March at the Starflight 5K. Last time I look down at my overall time on my watch was 19:18. Not sure where that was in relation to the finish line, but I am giving it all I got. I reach the runner my target with about a block and a half to go in the race, and he doesn't stand a chance. I don't think he even tried to keep up as I blow right by him and am now just looking at the clock ticking at the finishline. RUN YOUR ASS OFF MIKE. RUN DAMMIT, RUN. I'm runing, and I've got it. No doubt I'll PR now. I savor the last 40 - 50 feet as I run in with a time of 19:39, and set a new personal record 5K time by 10 seconds!

Final Time: 19:39
Overall Place: 7th
Age Group: 4th (sorry, no prize for you.)
Pace: 6:18/mile

*I don't think I'll run a 7 mile warmup before any other 5Ks, but I think this shows that the last 4 months of 50+ mile weeks, speed work on the track, hill runs I've powered through and commitment to eating the right thing more often is paying off. And you can do it too, for the low low price of sacrifice! ; )