A Win is a Win Especially on a Hot Day

http://connect.garmin.com/activity/321971335

On Sunday the weather in the Philadelphia area was to be very hot.  High’s near 90F and humid.  A good opportunity to train for the weather in Israel for the Maccabiah Games.  The plan for Sunday was to jump in a 5K called the Run for Food 5K.  The race was sponsored by my Synagogue, Shir Ami and all the proceeds went to support a local food bank.  The race was also in Washington Crossing, PA which gave me the opportunity to get in 10 miles in the heat after the race.  So the total plan was 3 miles warm up, 5K race then 10 miles after.

I arrived at Washington Crossing Park (PA side) by 7:30am and was one of the first runners there.  I expected that as I wanted to get my bib number and review the course.  Also, I wanted to get in that nice long warm up and not feel pressured or rushed.

After getting the bib, I had time to continue drinking water and at 8:00am take some power gel chews.  At 8:15am I started the warm up.    I ran the course and although flat I would not call it fast.  There were many turns including a hairpin turn at halfway.  The opening and closing miles were on pavement that is somewhat uneven with potholes.  Not terrible but enough to take you out of a nice rhythm.  I tried to look where the potholes were and remember them for the race.  It was already VERY hot.  The goal was to win the race but also, if possible,  make sure I had enough left to get in a solid 10 miles in the heat after.

They called us to the start.  There were a few speakers including Rabbi Strom from Shir Ami who thanked everyone for coming.  Once that was done the national anthem.  I was looking around to see if anyone there looked fast.  I saw one young runner who looked fast and that was it.  Pat McCloskey from RunBucks was the timing company and gave the final instructions including, “follow the little guy with the red socks, he knows the course and will probably win”..  Great no pressure now…

The gun went off and the fast looking kid took it out.   I went with him and quickly it was just the two of us.  I pushed it a bit  as we approached 800m and then I just tucked in behind him.  At 1000m I felt the pace slow so I picked it up and he responded.  I tucked back in again and at 1200m or so I punched it again and I was clear.  By the mile mark I was certain I broke him.  There were two turns at that point and then I was on the canal.   I tried to maintain pace and then at the turn around decide if I needed to drop pace or just run strong 1/2 marathon pace the rest of the way in.  At the turnaround I could see 2nd pace was not close.  I decided to run tempo pace.  As I passed the 2nd place runner coming back I could tell he was hurting so I knew I could hold that pace and likely extend my lead.   (That ended up being correct as I won by about 2 minutes..)

As I came back off the canal we ran the same course just backwards.  The meant going behind the finish and the around the loop to the finish line.  The was a fork in the course where the first time around you go left behind the finish and the 2nd time you go right taking you to the finish line.  I knew the course and went the correct way.  After the first few runners went by some of the runners started going right directly to the finish line..  URGH…  This caused many of the runners to run short and they were sent out for another loop but still they were about 100m short.  The finish line crew seemed to figure things out but the volunteer working the fork on the course was obviously not paying attention…   Oh well…

I came up to the finish and most knew I was the winner.  The time was slow but it felt very easy and with all the craziness on the course I was satisfied.  Hey a win is a win…

5K Course

5K Race States

5K Race Splits

Warm up stats

Warm up on the course.

Warm up splits

After the awards I made sure I hydrated well had a few power gel chews and went back out with a water bottle.  At this point it was 10:15am and getting really hot.  I ended up running 9 miles instead of 10 as my HR was getting high and I wanted to finish the day feeling good.  9 was plenty and if I over did it in this heat it could take a few days to recover.  Once I stopped I had some more water.  Luckily I was smart enough to put a cooler in my car with several ice packs and a bunch of water bottles.    The water was still nice and cold even though my car had to be 130F inside.   I also put my recovery bar in the cooler.  Good thing or that would had been a melted mess.

Course for 9 mile run after the 5K

http://connect.garmin.com/activity/321971415

Data for 9 mile run after the 5K

Splits on 9 mile run after the 5K

Heart Rate on 9 Mile Run after 5K

On Monday the temps were cooler and it was rainy.  I got in a recovery 5 miles on the CRS Loop.  The legs felt good so I obviously did not over do it yesterday.    It felt good to run in the rain.  I got out at 6:00am and with the rain I did not see anyone else out which I like.  Just a nice quiet easy run.  Monday night was a push-up and core workout using the stability ball.

Splits for Recovery Run

http://connect.garmin.com/activity/322256718

Stats for Recovery Run

CRS 5 Mile Loop

42 day until I leave for Israel, 44 days until the opening ceremony and 49 days until the Maccabiah Half Marathon.