Erie 10-K race day experience (Updated)

Updated: 6 p.m.

Turns out I finished 7th in my age group out of 25 and 51st overall out of 257. I'll take it.

I also forgot to mention the very nice fleece blanket that was given to everyone who completed the Erie Runners Club Winter Series. That was finishing the Turkey Trot in November, New Year's Day 5-miler and today's race.


Original post:

After not running since Tuesday due to illness, I wasn't sure what to expect this morning at the Erie Runners Club St. Patrick's Day Distance Festival that included a 10-K and 5-K.

Some brave souls ran both races, such as my friends Heather and Dan Cass. I chose to just run the 10-K.

For the most part, the weather was the biggest factor for many runners and their results. The course was a 6.2-mile out-and-back loop. Most runners had strong runs for the first half of the race with strong gusty winds from Lake Erie at their back.

At the turn around point, just slightly before the 3-mile mark, runners then were faced with stiff winds that really did a number in sucking the energy out of you. Rain also started to come down during the last half of the race, nothing too hard, but enough to make it hard to see out of my glasses.

My first three mile splits were an average of about 7:10 per mile. But the last 3.2 miles were a different story. The average for the last portion of the race was 7:40 per mile. It's really hard to keep your pace when the wind is gusting around 30 mph on you.

Anyway, my overall time was 46:00 flat, which is a 7:25/mile pace. I finished 51st overall and not sure what place in my age group, but not high enough to win an award.

I'm pretty happy with everything considering the conditions. I've run faster than this in the past, for sure, but considering I just got over an illness and the weather wasn't great, it was a pretty good day.

At least I feel pretty healthy now.

When I see official results, I'll post a link to them.

Runners World Quote of the Day:

"I don't know how the creative process works, but it always seems, as I'm running...that thoughts start coming in; sentences start coming in."

Robert A. Caro, biographer

Happy running!

Last speed workout before Erie 10-K

Tonight was my last speed workout before Saturday's race in Erie, Pa.

The distances run were shorter but more intense tonight.

I ran six 400-meter sprints each at 6:00/mile pace or 90 seconds each.

I knew this was going to be a fast and tough pace after sprint No. 1. I remember thinking "Wow, I have five more of these".

Anyway, I settled in and got used to the pace, sweating up a storm. After each interval, I did a light jog as recovery for 90 seconds, then back to the sprints.

I'm getting ready to race, it will be nice since it's been more than two months. The 5-miler on New Year's Day was my last one.

Hopefully the weather will be decent on Saturday -- meaning no rain.

Runners World Quote of the Day:

"A marathon is like life with its ups and downs, but once you've done it you feel that you can do anything."

Anonymous

Happy running!

Speed doesn't kill/Erie Runners Club Turkey Trot

With not a lot of time to spare this evening due to babysitting duties at home, I finally got out to the gym for a speed workout on the treadmill just after 9 p.m.

I decided to do 6x200 intervals with 1-minute recovery jogs. After a 1-mile warmup at 9:06 pace, I did a little stretching, then got ready to amp it up.

The 200s were run between 5:49 and 5:43/mile pace, more toward the latter for the final four intervals. Felt great, like I could have gone even faster pace, but this was good for tonight. I finished up with a 1.25 mile cooldown at about 8:00/mile pace.

Earlier in the day, I signed up for the 5-K for the Erie Runners Club Turkey Trot on Thanksgiving morning. I'm stoked since last year I couldn't run it due to a sprained ankle from furniture moving. It wasn't my fault, ask my wife :-)

The Runners Club is expecting more than 2,000 runners combined for the 10-K and 5-K with the race director indicating he expects this year to be the largest crowd ever.

Registration online closes Nov. 19 at 9 p.m. So if you haven't registered for either race, do it now. You can also register the day of the race, but aren't guaranteed a shirt or sweatshirt.

If weather conditions are good (which they rarely are this time of year), the course is ripe for a good finishing time. For the 5-K it's completely flat and is an out and back course. It's probably similar for the 10-K, but I'm not sure since I haven't done that race.

I enjoy the 5-K especially because you get to see all the runners (and walkers too) at some point and any cool costumes people are wearing. Most of the time, people are cheering you on and it's a lot of fun.

Fewer than nine days to go until race day! By the way, if you're planning to run something on Thanksgiving drop me an e-mail or post a comment. Would love to hear from you. I'll also publish your results on this blog if you like.

Happy running!

Lifting & GoErie.com

Got in my first strength training session in a while tonight. Nothing too heavy just light weights and high repetitions - meaning sets of 10 to 12.

I love to lift and it seems like once I'm back into it I feel great. Then all of a sudden I stop and that's it for months. Wish I could break the cycle.

After my lift, I got in a nice recovery 3-mile run to follow up after last night's hard tempo run. Nice and easy pace about 8:13/mile, but lots of sweat so that's good.

I'm getting fired up for the Turkey Trot in Erie, Pa., on Thanksgiving morning. Just hoping it's not a blizzard this year! If you'd like to register, click here.

Anyway, thanks for a plug for my new blog from Heather Cass, who authors the Runners Notes blog on www.goerie.com which is the Web site for the Erie Times-News. She also puts together the Her Times magazine, a must read publication designed for a female audience.

Heather is a personal friend and a very good runner and active member of the Erie Runners Club. I was pleasantly surprised to see she had mentioned this blog in one of her postings. Thanks again Heather.

Happy running!