[millbot]

10 November 2007<br><br><b>Short version:</b> 22:18, 5K PR by 5 seconds, 1st in AG 35-39<br><br><b>The rest of the story:</b><br><br>
This is the second in a series of three short races designed to remind me why I don't do many short races. The first was a 5K last month, where I ran 22:23. My goal for this race was to run sub-22. I made this goal without knowing anything about the course. How can a race have online registration but no course information?<br><br>
Skies were sunny and the temperature was about 50 degrees. I warmed up with my BIL by walking the first mile of the course and running the last 2. We discovered a rolling course with a downhill first mile, a flat second mile, and an uphill final mile. I hate finishing a race uphill, but at least now I knew what was coming. I planned to hold back a little in the first mile, increase my effort in the second mile, try not to die on the hill in the third mile, then finish with whatever I had left. My BIL wanted to run sub-22 as well (the sandbagger!), so we planned to stick together throughout the race.<br><br>
We had planned to do a few strides or warmup drills before the start of the race, but I was distracted by stupid things and didn't get them done. Ah, well.<br><br>
There were probably 200 runners at the start. My BIL and I lined up about five rows back. It took only a few seconds to get into the clear.<br><br>
Mile 1 - 7:03 @ 169 bpm<br><br>
The first mile felt about right, but I could tell I would have to let my BIL go. Near the end of this mile, I passed two girls running together, sisters judging by appearance, probably 10 and 13 years old. The other kids had dropped back long before, so I was impressed by these two.<br><br>
Mile 2 - 7:08 @ 178 bpm<br><br>
At about two miles, the two girls passed me back, and I managed to tell them "good job!" in a semi-intelligible way.<br><br>
Mile 3 - 7:21 @ 182 bpm<br><br>
The hill took its toll, but I kept pushing.<br><br>
The rest - 0:46 @ 186 bpm, max 190 bpm<br><br>
Total - 22:18, a 5K PR by 5 seconds.<br><br>
This course was more difficult than the one I ran last month, so I was pleased to have run a better time. I was also quite surprised to finish first in my age group (M35-39--hi Ilene! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">). My BIL finished in 21:10, and took third in M45-49. He is only running ~15 mpw now, so he has much better races in his future.<br><br>
The sisters finished together, 10 seconds ahead of me. If they stick with it, they're going to be good. Heck, they're good now. I love to see kids taking up running and doing well at it.<br><br>
The overall winner, a former BYU XC runner, finished in 15:01.<br><br>
SS and mcsolar, I'm pleased to report that I did not hear a peep from my foot or shin. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
I'm sure I have a sub-22 5K in me, but it will have to wait. Next in the glutton-for-punishment race series is a 4-miler on Thanksgiving. I'm looking forward to more suffering.<br><br><img alt="" src="http://i11.tinypic.com/6ssmoib.jpg" style="border:0px solid;"><br><i>The speedy sisters' finishing kick</i><br><br><img alt="" src="http://i2.tinypic.com/8fww3kl.jpg" style="border:0px solid;"><br><i>Finishing</i><br><br><img alt="" src="http://i5.tinypic.com/6tzquj8.jpg" style="border:0px solid;"><br><i>After, with my BIL</i><br><br><img alt="" src="http://i15.tinypic.com/6pf4qrd.jpg" style="border:0px solid;"><br><i>The gadget report</i>

 

[Johnny]

Way to go Millbot, still gunnin for the BIL I see. I hate those uphill on the way backs, but I'm sure your patented millbot fast finish™ training runs helped you finish strong the last mile.<br><br>
Congrats on the first place AG too, but judging from the BIL, once you hit 40, you're facing some stiff competition.<br><br>
I like watchin the kids too, they seem to do everything so effortlessly. Nice to see 'em running instead of playing some video game.<br><br>
So you got another one in 10 days. Our local Turkey Trot is either 2 or 8 miles. After not racing today, I'm leaning towards the 8 miler myself.

 

[Sans Souci]

Ahem, millbot, but who's the sandbagger? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><span style="font-size:xx-small;">Sumpthin' about a sore shin and foot?</span><br><br>
Ah, well. You showed the only-concerned-about-your-well-being types and grrrrrr-ers. Great race!<br><br>
mc will enjoy having company in the Children Beating Old(ish) Guys With Fancy Shoes Club. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">

 

[Tamster]

very very nice Mill!! You shaved some time off your PR and got first in AG! Even if you didn't get a sub 22, sounds like it was a winner of a day. Save that sub 22 for a flatter course. The field in your race sounds similar to ours. The competition is tougher in the 40-49 AG then the 30's. It was nice to see some kids out running in our 5K today too. Like Johnny said, it's great to see them participating in a community event, exercising and doing something good for themselves, rather than playing video games with their 'ito's.

 

[Labduck]

Nice goin' millbot with the new PR! Great effort.<br><br>
Out of curiosity, why weren't you able to do some strides or faster running before the race? I think if you do that next time, you'll definitely break 22 minutes. For me anyway, strides and other fast paced running before a 5K make a big difference in how well I race.

 

[Rindaroo]

Congrats! A PR, first in AG - sounds like a great day<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> I have to agree, a flatter course & you'll definitely get that sub-22.<br><br>
Thanks for the pics. Its nice to see the speedy sisters too.

 

[millbot]

Labduck, it's kind of silly. I took too long changing out of my warmup clothes and finding DW to give her the car keys. I will do it right next time.

 

[JohnnyB]

Nice run! Man those is some fast chitlins too!! WOW! I'm hoping for a sub 22 5K myself one of these days.

 

[gin79]

Congrats on the PR and AG win! I'm sure you'll nail that 4 miler on Thanksgiving. Great race!

 

[runinbehind]

Millbot...excellent! That's a great time and sweet that it comes with an AG win. If you can find a flat 5K, I'm sure you'll blow this new PR away. (I'm glad you didn't have any problems with your foot/shin, either.)

 

[Pie Jones]

Nice race millbot. Congrats on the PR......but it won't last long.

 

[JJJessee]

Nice running Millbot, congrats on the hardware.<br>
A few little tweaks and 22 will fall easily with an elevation friendly course and IRC.<br><br>
Thanks for sharing,<br>
jjj

 

[ksrunr]

Let me add my congrats too Millbot. Nice job. You could have pulled an "econo" on those little girls but you're obviously too nice. Get that heart rate up before the race starts like the lab says. It'll pay off for sure. Nettie are you reading this for our dirty little racing secrets?<br><br>
ksrunr

 

[Pink]

MB - Are you sure you entered the right age group? You look like one of the kids! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><br><br>
Awesome job to run faster on a more difficult course and get a PR!!! You'll get that sub 22 soon with all your hard work and dedication!<br><br>
GL on your Turkey Race!