Scheduled Key Run Workout #3: 20 miles(!)Weather: Mostly Cloudy with Light Rain, 37°F, 93% Humidity, Wind: WSW @ 10 mph; feels like 30°F.
Course: Start at 70 State Street (Crowne Plaza), to Exchange, to Ford Street Bridge, cross river and turn right on Wilson Blvd., go to turnaround point (half way) on Wilson between Faculty Road and Fraternity Road, return to Crowne Plaza.
Pace: Race--6:17 min./mi, Other--7:20 min./mi
Pre-Run Observations: While I haven't run a road race since February 14, I have been attempting to settle into a training plan to prepare myself for the Buffalo Marathon in late May. Maintaining an established plan can become challenging when the occasional race of interest comes up, and though I want to participate, I try to remain aware of my scheduled runs. Key Run Workout #3 is intended to be a run of 20 miles at +45 second of my mile pace. In an effort to increase my mileage before and after the 5-mile race, but still falling short of the 20 miles, at least for today, I am going to attempt to run both to and from the race start/finish. This should, n effect, double the total distance to ten miles. My thought is to then put in the balance (10 more miles) tomorrow. Once again, the weather is a potential negative as it is wet from the recent snow melt, along with the chance of rain, could make for a very wet and uncomfortable jog up Main Street to the race. I am also considering using this run as speed work rather than a race, and a PR is not on my radar for this odd race distance (5 miles). (The last time I "raced" at this distance for time was March 11, 2006--this race on a slightly different course--placing 144 of 957 after finishing in :34:36 (a 6:55 pace.)
Post-Race Reflections: After making my way over the roughly 2.5 miles from our home to the race (which was in the general vicinity of my wife's work), I found a bus stop shelter in which to leave my the extra cotton t-shirt I had worn to warm-up in. The weather was perfect for a run and the ice and snow had pretty much melted out of existence, leaving the shoulders of the roads clear and free of obstructions.
Today's race was the formal "start" of the Rochester racing season, so it also provided an opportunity to reconnect with a few of my "running friends" most of whom had taken the winter off from races. It was great to see them again, and to have some folks with which to pace the first few miles. I ended up breaking away from our small pack after mile two and in the end ran a strong :31:26 which was more than three minutes faster than my previous run of the same distance.
The run home following the race was a little more labored and as I made my way back home through the throngs of people awaiting the start of our city's St. Patrick's Day parade, I had a difficult time staying focused. Fortunately, I did make home quickly and was relieved to sit down for a bowl of cereal with sliced banana and a tablespoon of crunchy peanut butter... mmmmm!
Breathe in, breathe out… YOU AND I ARE ALIVE!
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