June 22, 2015: Blomeyer Run in the Sun 5K

Goal C: To run 5K in the sun without suffering heat stroke;

Goal B: To run 5K in the sun in less than 30 minutes; 

Goal A: To win the Big Peach Running Company gift card for the fastest outdoor 5K time.

I'm a member of the Blomeyer Fitness Center at Emory.  I do my weight training there, and in the winter months would do a little elliptical cross-training when the weather was too bad to run outside, but on many occasions I simply use the locker room to clean up after an early morning in-town run, so that I'm presentable enough for work.  

The Blomeyer Center periodically has member challenges, which I've never managed to join until now.  To qualify for the 5K, a member had to run at least 25 miles between June 1 - 19.  I was working on a half-marathon training program at the time and had no trouble getting enough miles within the first two weeks.  With the heat and some heaviness in the legs, I decided to call a halt to the half-marathon training, at least for now.  I'm sure that I've gained some benefit that will be evident when the weather cools down in the fall, but perhaps the biggest problem was the mental fatigue setting in with running.  When I began to fixate on the arithmetic of running hundreds of extra hours just to save five or six minutes in my next half-marathon, that was a good sign that I needed a break.  So I'm back to running three or four times a week, and have resolved that I won't do a long run, nothing longer than 6 miles or so, until after the Peachtree Road Race on July 4.    

The competition desk at the Blomeyer Center

17 members have qualified for the Blomeyer challenge.  Competitors can run on the treadmill, on the indoor track, or outside on a 5K route that the Blomeyer staff has mapped, but we must run our 5K on Monday or Tuesday, June 22 or 23.  I have never enjoyed running on the treadmill, and don't have confidence to run at higher speed without holding on to the hand holds, so that isn't an option for me.  The 1/16 mile indoor track could be an option, and occasionally I warm up for weightlifting by running indoors for a mile or so, but I'm incredibly bored after a few laps and have never done more than 16 laps.  So I decided to do the outdoor run, even with the heat of summer.  I figured it would be a good test, especially to have some confidence if the weather is warm on the morning of July 4.  An early morning run could have been a possibility, but frankly the road traffic is probably worse at 7 am than at 7 pm, and the humidity would be higher in the morning, so I decided that it should be an evening run.  

The competition!  

Around 7:15 pm, I set out to jog the route, just to get a feel for the hills, and also to get familiar with the route.  I set my Garmin to kilometer mode so that I would get an alert with each kilometer and especially the exact point finishing the fifth kilometer.  The route would not be marked, so I had to memorize the map in the Blomeyer office.  It wasn't too difficult, but I wasn't familiar at all with the middle part of the route.  But it proved to be an excellent route.  We would not have to cross any busy intersections, and there were sidewalks on the busier roads.  The middle section had no sidewalks, but the residential neighborhood had so little auto traffic that I could safely run in the street, and the asphalt was actually a nice break from running on the sidewalk. But it was really hot, 93 deg F when I set out.  And on the return trip, I was running straight into the western sun in two sections, sweat pouring into my eyes, hardly able to see out of my right eye for the last half mile.  At the end of the prescribed route, my Garmin was reading only 4.90 kilometers, so I ran the last 100 meters uphill on Clifton Road.  Even though I wasn't running for time, I managed the route in just over 31 minutes.  

After returning to the air conditioned gym, cooling down with some wet towels in the cool air, eating a banana, hydrating a bit, and changing into a fresh shirt, I was ready to run the route for time.  My legs were still warmed up even with the 30 minute break and feeling good.  For the timed run, I carried a wet handtowel, so that hopefully I wouldn't struggle with sweat in the eyes on the timed run.  

It was nearly 8:15 pm before I got started on the timed run, and the air was definitely cooler, with the sun lower in the sky.  I was amazed to check later that the temperature was still 88 deg F when I started at the corner of Clifton Road and Houston Mill Road, but it felt so much better just being 5 degrees cooler.  The first block was uphill on Houston Mill Road, but then I picked up some speed on Gatewood Road, between the Emory parking garage and the Harwood apartments.  Going downhill and then making a right turn to head back to Clifton Road, I had sped up to a 5:03 minute / kilometer pace.  But after making the turn onto Haygood Road, my pace was 5:10, even though I was running downhill at first, but my pace kept slowing down, finishing the first kilometer in 5:13.  I ran past Druid Hills High School, turned onto North Decatur Road for a 100 feet or so, then left on Winchester Way into a quiet residential area, heading downhill at first.  But any resolution to keep to a 5:15 or 5:20 minute / kilometer pace was not to be, with the second kilometer finished in 5:51.    

The race route, with markers in kilometers

But I was enjoying the run.  Shortly before turning onto Edinburgh Terrace, I had to remove my sunglasses.  On Edinburgh Terrace, I was delighted to be running westward with the sun low enough to be shaded by the trees.  A few couples were walking in the neighborhood, a couple of other people walking dogs, and then I remembered that I was running for time as I finished the third kilometer at 5:54.  Looping back onto Westminster Way, before long I was approaching North Decatur Road.  In the first run, I was facing directly into the sun on North Decatur Road, but this time the run was pleasant.  I had to weave around a cluster of garbage cans on the sidewalk in front of one home, but otherwise the run was going smoothly.  Turning back onto Haygood Road, I finished the fourth kilometer in 5:55.  At least those last three kilometers were consistent.  Consistently slow!  But with the lower temperature, and the wet handtowel to wipe my face, I was staying cool and comfortable.  Definitely I will carry a small towel in future races this summer.  

I tried to pick up the pace going downhill.  In the Winship Cancer Institute 5K last fall, there had been a speed sign registering the runners' speeds at 7 mph, but the sign wasn't there today.  I wasn't able to put on much of a burst of speed heading downhill, although at least I was running fairly easily.  As I approached Clifton Road, the road went back uphill, and for the first time my heart rate monitor chirped that I was at or above 175 bpm.  But at 4.7 km, only 300 meters to go!  Turning onto Clifton Road, I had to dodge around another runner waiting for the traffic light, whereas I didn't need to cross the intersection.  The path ahead was downhill at first and I tried to pick up some speed, thinking about that Big Peach gift card.  Approaching the corner with Gatewood Road, which should have been the finish, the Garmin was reading only 4.90 km, but at least it wasn't a surprise.  So I decided to take a right onto Gatewood to run the last 100 meters, which was fairly level.  Glancing at the watch at 4.96 km, I sped up a bit more and before I knew it, the 5 kilometer alert had sounded, but - 6:01 for that last kilometer.  I stopped the watch as quickly as I could, 5.01 km at 28:57, and adding up the individual kilometers, had covered 5.00 km in 28:54, which was the time that I submitted to Blomeyer staff. 

Although the heat definitely slowed me down, I had expected that I would probably miss the presence of other runners.  In a race, there's always someone ahead of me that I'm trying to catch up to, pulling me along.  And then I'm always aware of someone behind me, figuratively pushing me forward.  I'm sure that my focus would have been better, although on the other hand, I might have been exhausted before reaching the finish, so it's hard to project what time I could have run this evening.  Anyway I was satisfied with the outcome, and waiting to hear what the winning times will be after the competition ends tomorrow evening.   

Goal C: To run 5K in the sun without suffering heat stroke; Achieved! (and never really felt in danger)

Goal B: To run 5K in the sun in less than 30 minutes; Achieved! (although it was closer than I had expected)

Goal A: To win the Big Peach Running Company gift card for the fastest outdoor 5K time; not even close! The winning time was an impressive 22:25, 3 minutes better than my PR on a certified course.

June 20, 2015: The Atlanta Pride 5K

(I've invited my lovely wife, Bonnie, as today's guest blogger.  Enjoy!)

Thank you to my coach Frank for letting me fill in for today's race--the Atlanta Pride 5K, celebrating its 25th Anniversary!

GOAL #1: To not finish DFL (Dead Effin Last).  

GOAL #2: To run using the Galloway run-walk method, with 1 minute/30 second splits

GOAL #3: To run in honor of my LGBTQ friends--Joe T., Craig C., Paden S., Lee A., Susan B., Dustin D., Paul A., and so many more, and in the hope for the Supreme Court ruling for Marriage Equality for all by the end of this summer

*GOAL #4: Use this race as prep for the 4th of July Peachtree Road Race!

Last year, when I ran this 5K at Piedmont, I came in (you guessed it) DFL* (for those of you who don't know, it's the acronym for DEAD LAST.  With a more colorful word in between).  What did I expect?  I was running against hundreds of really fit gay men and women.  But there were also people with dogs and strollers, and senior citizens, who gayly sauntered past me.  That race was still pretty early in my running "career"--having started in Jan. 2014.  It was also the first race I had signed up without Frank, but my Weight Watchers buddies Susan B. and Dustin D. were there, having encouraged me to join.  When I arrived, I was smitten by the rainbow balloon start and finish--what an uplifting way to start a race with a burst of brilliant color!

Happy 25th Anniversary, Atlanta Pride 5K!

Unfortunately, that burst did not translate into speed in June 2014.  As I huffed and puffed my way through the park, first the mobs of athletic people left me in their wake, then the people toting babies (fur and otherwise).  The last mile, as I was making my way up the first of three steep inclines from the meadow, a kindly volunteer walked with me for a few hundred yards.  He reminded me that it wasn't how I placed--it was the fact that I was THERE, and I would beat every single couch potato that didn't wake up that morning.  I had to console myself with that thought as I struggled up the last hill, walking and trying not to feel disappointed in myself as I inched towards the bitter end.  Yet in the last few hundred yards, several more volunteers and fellow runners cheered me on.  I was touched.  I vowed I would return, and hopefully have a better showing next year.

Last year's result

So that led up to this.  Since Frank ran his first Peachtree Road Race last year, I made up my mind I would do it too.  10K seemed a little intimidating at first, but as I began to rack up the training miles at Stone Mountain and the Beltline, I have worked my way to running 5 miles pretty regularly, and slowly whittling my times down.  

At the Memorial Day 5K in Marietta last month, Frank was running the accompanying 10K, and I had hoped to beat him (not doubling his time).  I felt strong, and the hills that had seemed so soul crushing the year before actually were so much easier.  As I got into the final stretch, I saw Frank several hundred yards behind me, and I thought for sure I would finish ahead of him.  Alas, it was not to be.  With just a few dozen yards to go, I heard behind me, "Bonnie!  Run for your life!!!"  It was Frank hot on my heels!  I immediately tried to punch the gas, but my short legs couldn't beat his long gait.  Frank passed me and I felt this competitive streak in me deflate...

Momentarily deflated at the finish line of the Memorial Day 5K

But all was not lost.  When I looked at the final time, not only had I beat last year's Memorial Day 5K by nearly 5 minutes, but I had actually beat Frank on chip time by a minute!  It gave me heart and hope.  

Which brings us back to the race today.  I think Frank sensed my disappointment in losing to him, because a few weeks ago, he graciously proposed that he would coach me, using the Galloway method.  Furthermore, he would also sign up for the Atlanta Pride 5K, run the whole way with me, and at the end, he would push me ahead, thus ensuring I was not DFL.

So the training for #NotDFL began.  Three weeks ago, we began running the race route at Piedmont Park, using run/walk splits.  I know Frank had been religiously using this training method, which he'd learned from his running classes and fellow athletes.  However, I'd been mentally reluctant to try it, thinking hesitantly that if I stopped to walk, I might not be able to start up again so quickly, and surely, I'd be slower than the continuous slow jog gait I've achieved.

Not so.  The theory behind the Galloway method is sound--when you stop to walk, you lower your heartrate, even if only for a minute.  That way, when you re-start running, you are able to take on a burst of speed that you were not able to achieve if you just try to run the whole way.  So with Frank and his timer, we began my training early on a Saturday morning three weeks ago.

I'm not gonna lie, the first mile was hard, especially because the Pride route starts on an uphill climb.  But... by the time I hit my second mile, the minute splits were getting easier.  Sure enough, as Frank promised, when I finished that first training run, I had run mostly 17+ minute miles, faster than my regular 18-19 minute pace.  The training time alone blew away my last year's result by several minutes!

During the next couple of weeks, I ran a full 10K/6.2 miles around Stone Mountain using the Galloway method--again success! While the last mile was hard, it gave me confidence that I will definitely finish the Peachtree.  

For last Saturday's training run, Coach Frank suggested we try a 30 second split, because he noticed that my run pace is fastest right after I finish my walk split.  By increasing the frequency, perhaps my overall pace would be faster.  I was a little dubious that 30 seconds would make a difference, and overall, while it didn't improve my time by much, I felt stronger with my cardio endurance.

It's a Rainbow kind of day!

Which brings us back to today.  Race Day.  On the way to the park, I discussed with Frank that I wanted to try splits of 1 minute run/30 second walk, to see if it would improve my time.  I also asked him to serve as my timer, because I wanted to listen to energizing music along the way.  Coach Frank agreed and he would use hand signals.

Me and my coach!

We were meeting up with Susan and Dustin again, #TeamWeightWatchers, and my battle cry was #NotDFL.  I happily snapped photos of the rainbow balloon finish, and when I look at the photos, I can tell I look so much more fit.  Although this was the 25th Anniversary of the race, the field of runners was definitely smaller than last year.  And no babies and dogs!  Rut roh, that would make it more competitive.  To my surprise, I ran into David J.--a friend from my f*ghag days.  He'd taken up running years before, and it was great to see him.  He said he'd been watching my progress on Facebook, and was happy to run into me!

#TeamWeightWatchers

The colorful  crowd was milling around.  I wasn't sure whether they would start on time, because last year, there was quite a delay.  All of us were concerned about the heat (it's been hitting 90+ degrees lately), but we were rewarded by cool breezes--a good sign!  Before we knew it, and with little warning, BANG, the gunshot went off right on time at 8 am!  

Drone view of the start - we're off!

The first hill went fast--I definitely felt the adrenaline rush of the start, and with Frank pacing me, I was out with a surge.  Sure enough, the first mile was one of the fastest race splits I had--16:25!  As we were rounding out to the 2nd hill, I was so in tune to the music, that Frank had to motion to me that there was someone behind me calling my name.  I pulled out one of my headphone buds, and to my true surprise, there was Kimberly Krautter!  Kimberly, in her yellow tutu, is someone I've become good friends with on Facebook, although we'd only met one time in person.  We both share liberal interest, and a love of goofy/cute pet videos, and we follow each other avidly.  What a great way to meet up with her unexpectedly!

Kimberly had a "caboose" of two friends with her, and as we said our goodbyes, they pulled on up ahead.  Those girls are fast walkers!  Back to concentrating on the race.  In mile 2, there is a nice downhill section, and I could feel my legs loosening up and breathing easier.  However, it was also getting warmer, and despite Frank pacing me, I knew that I was slowing down.

Rounding the meadow, we were starting again up the 3 sets of hills before the end.  I could feel my legs getting heavier, and I know Frank was probably giving me some shorter splits.  I did notice, however, that when I switched to walking, I appeared to be faster than when I was at a slow jog--something to remember for the Peachtree.  Thinking I had to make up a bit of time though, I kept running a few splits longer, rather than slowing to walk.  

On the final hill, I thought to myself, I'm in such better shape than I was last year--breathing easier, and running with my head up, legs pumping. However, there was an older gentleman who had been walking right behind us most of the way, and he passed us on this hill.  I was worried--I hadn't seen many people behind us.  There was Kimberly's trio ahead, and also a male couple, holding hands.  With this gentleman passing me, I thought, oh no, I can't be DFL, I just can't!

Frank was motioning to me.  He was signaling that I really should at least pass this guy before the end.  We were already on the downhill stretch and I kept running well past my split.  But rounding the final corner to the level surface end stretch, Frank motioned me to walk.  I remembered his advice that I had to slow it down just a little bit, so I could reserve the last bit of strength to sprint the last few dozen yards.  I followed my coach.

We could see the finish line in sight!  The older man was only a few feet ahead, and Frank, like he was flashing a NASCAR flag, motioned me to go, Go, GO!  I gritted my teeth.  This was it--AS GOD AS MY WITNESS, I WOULD NOT BE DFL!

So I took off.  I don't know quite how I managed that final burst of speed, because my heart was really pounding.  As I lowered my head and propelled myself forward, I know I left it all on the table--I passed the man, and then, shockingly, the gay couple who were sauntering through the final yards!  I don't think they saw me, the crazy woman in pink, taking a final stab at glory as I blazed past them at the finish line!  I could hear Frank's voice in my head--"Bonnie, RUN FOR YOUR LIFE!!"

Success!!  #NotDFL -- 5 minutes faster than last year!

After I stepped across the final threshold, I had the faint feeling that I might throw up.  Arteries might explode.  Was I breathing?  Why was there not enough air?  And there was Frank--jogging up to congratulate me.  While I couldn't talk, he was praising me on my strong finish--smoking past three competitors and pushing the pedal to the metal at the end!  #TeamWeightWatchers and Kimberly were all there as I hobbled round, catching my breath.  It is such a good feeling to finish in the company of friends.

Full of Pride!

CODA: 

As we were walking back to the parking deck, an older woman stopped me, to say, "You did a great job out there!"  It feels awesome to get a compliment from a stranger.  And as we almost got to the car, Berlinda Wall herself, the giant drag queen who announced the winners, called out to me, "Hey!  Woman in pink!"  I turned around, and she greeted me.  She said she remembered me from last year, and what a great finish I had!  She was a towering vision of flamingo pink and feathers, and she was fabulous!  Of course, I had to stop for a photo :).

Two fabulous girls!

GOAL #1: To not finish DFL (Dead Effin Last): ACHIEVED!  My final time was 56:44, almost 5 minutes faster that last year's time of 1:01:27!

GOAL #2: To run using the Galloway run-walk method, with 1 minute/30 second splits.  ACHIEVED!  Except I should probably be a little more disciplined...

GOAL #3: To run in honor of my LGBTQ friends--Joe T., Craig C., Paden S., Lee A., Susan B., Dustin D., Paul A., and so many more, and in the hope for the Supreme Court ruling for Marriage Equality for all by the end of this summer.  ACHIEVED, and hopefully SOON TO BE ACHIEVED!

*GOAL #4: Use this race as prep for the 4th of July Peachtree Road Race!  ACHIEVED!

June 9, 2015: Atlanta Track Club All Comers meet

Tuesday morning, I went to Piedmont Park to do some speed work on the Active Oval, a 0.52 mile gravel track dating back to the late 19th century.  I normally do speed work on Monday mornings, but couldn't drag myself out of bed early enough.  Actually I think that my legs appreciated the unscheduled rest day.  My goal was to run 4 x 1200 meter repeats, at an 8 minute per mile pace, as part of my half-marathon training.  But even though I had arrived at sunrise, around 6:30 am, the temperature was warm and the air was humid.  My legs felt really heavy, and later in the workout I felt weak even though I had eaten a proper breakfast 60 - 90 minutes earlier.  I really struggled to finish the workout.  In short my best interval was around 8:30 minutes per mile, and the last one I couldn't manage better than a 9:30 pace.  In short the only speed work that I managed on Tuesday morning was 65 mph on Interstate 85 driving to Piedmont Park before sunrise.  Upon completing the workout, I was very discouraged, but decided that whatever hadn't killed me this morning will make me stronger when temperatures drop in the fall.  At least I got in the miles, 7 miles total including warmup and cooldown.  As the Hansons' half-marathon training guide says, "Something is always better than nothing."

The one bright spot of the morning workout was meeting Daniel, aka Kurokitty or The Running Cat.  He stopped to introduce himself to me during one of my walk breaks, as he was completing his own workout.  His blog was the first running blog that I regularly followed, and really inspired me to begin blogging on my own.  He has run at least 1 mile every day for the past 8-1/2 years, and I encourage you to check out his blog posts. 

I wasn't sure if I would run in the All Comers meet this evening, but I had brought to work fresh running clothes and another pair of shoes just in case.  A strong thunderstorm around 5:15 delayed the start of the meet, and resulted in cancellation of the field events.  But around 7 pm, I could see from my office window that people were on the track for the early running events, and so I changed into running clothes and went to the track.  My plan was to run the 400 meter race, to see if I could improve on my earlier time of 1:23, and then to run the last race of the evening, at 3000 meters.  

The field was quite wet and I couldn't really warm up on the grass, but enjoyed watching the 50 meter dash for the kids, and 100 meters for adults.  Then it was time for the 400 meter race.  I held back from lining up to let the fastest runners go first, and got into one of the last heats for the adults, in lane 5.  The gun sounded, I made a quick start, yet as I came around the first curve, all of the other runners were out in front of me.  When I checked my Garmin times afterwards, I was amazed to learn that I had reached 12.2 mph in that section, even though everyone else was running faster!  I passed the 200 meter point at 39 seconds, but couldn't maintain speed, crossing the finish line at 1:31 (91 seconds).  On the backstretch I closed on the 7th place runner in lane 2 or 3, but I'm not sure if I passed her in the final steps.  Even though I thought I was speeding up, that final straightaway appeared to be the slowest part of my race, but I was still moving at 9.8 mph, which is pretty fast for me. 

20 minutes later, on a whim, I decided to run the 1500 meter race, instead of the 3000 meters.  My heart rate had nearly recovered but I didn't think that I was up to doing the longer race.  The 1500 meter race was 3-1/2 laps around the track.  In the first full lap I found that I was boxed in between several other runners and was unable to speed up for awhile.  And in the third lap, I was lapped by several runners gunning for the finish who were moving quite quickly.  But when it was all done, I had finished the race in 6:59, and ran a pretty consistent pace throughout, slowest speed at 7.8 mph, and reaching 8.7 mph a couple of times including at the finish line.  

After the 1500 meter race, I introduced myself to Tes Sobomehin, who has founded and leads the runningnerds group.  I had passed her in the second lap of the race, but later she passed me with about 1-1/2 laps to go, and she finished strongly.  It was nice to meet her in person after seeing for months her posts, announcements, and encouragements on the runningnerds website and Facebook pages.  I definitely recommend checking out her links, for a lot of fun running-related activities.  Maybe you will even join the runningnerdsnation!  (I did so in January, and wore the runningnerds racing team (rrt) shirt at the Publix Georgia Half Marathon as well as the ATC Singleton 10K.) 

When it was time to line up for the 3000 meter race, I decided, why not?  I had felt great running the 1500 meter race in 7 minutes, considering that I couldn't run 1200 meters in less than 8:30 earlier in the day.  I lined up in the second of the two heats, aiming to finish in 15 minutes, and began the race at a perfect and sustainable pace.  After finishing the first 200 meters in 59 seconds, I realized that I would see the clock at the finish line precisely every 2 minutes if I stayed on the 5 minute per kilometer pace, so I aimed to beat 3 minutes on the clock, then 5 minutes, 7 minutes, 9 minutes, and so on.  By the middle of the race, my pulse had reached 170 bpm, but then stayed steady at that level, safely below the 185 bpm maximum pulse rate for my age.  I found that I was speeding up a bit on each stretch leading up to the lap marker to clear the line before the clock ticked over to the next minute, but managed to finish every lap with 58 or 59 seconds on the clock, except for the next-to-last lap when I momentarily saw 13:00 before I passed.  Even though I recorded consistent 2 minute laps, my Garmin revealed a rather amazing range of speed within each lap, from 6.7 mph to 8.1 mph and every speed in between.  

On the last lap I resolved to speed up as much as I could.  The Garmin showed that I was never slower than 7.3 mph on the last lap, and sped up to 8.7 mph at the finish line.  As I made the final turn, I sensed that the Norcross Elementary girls' track team was trying to catch me, at least that's what I heard their coach shouting, and I could hear their footsteps closing on me as we entered the straightaway, with less than 100 meters to go.  I rallied every last bit of stretch to speed up.  I was determined to prove that I was faster than a fifth-grader, sort of like an athletic version of Jeff Foxworthy's show "Are You Smarter Than a Fifth-Grader?"!  I didn't see any blue Norcross Elementary shirts pass me at the end of the race, so I think that I succeeded in holding off the pack of 10-year old girls, but it was a very close call.  I escaped by crossing the finish line at 14:58, so I was quite pleased with that race.

Overall it was a fun evening, and I felt redeemed after the poor performance in my morning workout.  More importantly, I learned more about pacing for a variety of distances.  And it was great to finally meet in person Daniel in the morning and Tes in the evening! 

June 2, 2015: The All Comers Track & Field Series, 800 meter and 1-mile races

Goal C: To have a good run on a muggy evening
Goal B: To run a consistent pace in the 1-mile race
Goal A: To challenge my 1-mile time of 7:03

The Atlanta Track Club's Grand Prix event for this month was the 1-mile race, in the All Comers Track & Field Series.  Last week's races were cancelled due to bad weather, but at the start of this evening, the weather was favorable.  Of course summer thunderstorms often pop up with little warning, and so there is virtually always a chance for a storm, particularly in the evenings after a warm day. 

From the women's 800 meter invitational, prior to the open 800 meter races.
(Photo from Atlanta Track Club)

I arrived at the track around 7 pm, to warm up on the infield, as well as watching some of the early races, including the invitational 800 meter races.  I had decided that I would try the 800 meter race in the open heats, partially as a warm-up, and also to get a sense of a good starting pace.  Once again I found myself in the slowest adult heat, fairly certain that I could not run faster than a 3-minute time for the 800 meter race.  

A group of approximately 20 of us lined up at the start, around 7:45 pm.  I took a position in the second row (of three).  After about 10 really fast steps, I caught myself and settled into a more reasonable pace.  I completed the first lap just past 1:30 on the clock, slower than 1:23 in the 400 meter race a few weeks ago, but I was feeling fairly strong going into the second lap.  On the backstretch I started breathing heavily, and afterwards my Garmin showed that I had slowed from a 6:00 minute / mile pace to 6:30, but I finished the second lap at 3:10 on the clock, speeding up a bit on the final straightaway.  Actually the 800-meter race went better than I had expected, although I was pretty sure that I wouldn't be running a 6:30 mile later in the evening.  Even though I never triggered the high heart rate warning (>175 beats per minute), it took a long time after finishing to recover my normal breathing pattern. 

After watching several invitational rounds of the 1500 meters, it was time to begin the 1-mile heats.  With a 45-minute break, I had mostly recovered and was jogging slowly in the infield while watching the faster runners.  As the evening progressed, the western sun was blocked by a few white clouds, which was nice, but then the clouds became darker and more ominous after 8 pm.  The first of several women's heats in the 1-mile race began around 8:30 pm, starting with runners submitting the slowest projected times.  Before the second women's heat was complete, we heard an announcement that the meet would be temporarily halted for 30 minutes, due to severe weather within a 5-mile radius.  As we began to leave the track, a bright and loud lightning bolt struck nearby, and any doubts about whether it was necessary to suspend the meet were dispelled.  

I went back to my office to gather my belongings, trying to decide if I should just go home.  I decided to work a bit while waiting on the weather, as I could see the field from my office to watch for any action that might signal a resumption in the meet.  I chatted with a new rotation student in my lab for a few minutes, even worked on a figure for my textbook.  At 9:30 pm, the Atlanta Track Club tent was still standing on the infield, and the lights were still on at the track, but I could see only one or two people at most on the edge of the track, undoubtably track club staff.  

Around 9:45 pm I decided to head for home.  But as I was walking to the parking garage, there were still several dozen runners waiting outside the gate to the track.  A volunteer told me that they would try to start up again at 10 pm, to run a couple of fun heats for the 1-miler.  I put my things in the car and jogged a couple of warmup laps around the P.E. center complex while waiting, about one half-mile per lap.  It had not rained at all, with the storm passing to the south of the Emory campus, but I could still see occasional lightning in the distance.  

As I neared the end of the second lap, I could hear someone making an announcement and sped back to the gate.  They decided to open the track at 10:10 pm, so the warmup timing had been perfect for me.  In the end we had two heats, the first group of runners faster than 7 minute / mile, and the second heat for the rest of us.  The temperature had cooled to the low 70s, which felt really good after running the 800 meter race in 80 deg F temperature.  

A few dozen of us stayed to the bitter end!
I'm on the back row to the right, underneath the big white arrow.

It took a few minutes before the first heat could begin.  First, the track club personnel took a few photos of the hard-core runners who had stayed through the storm delay.  Then they had to find the starting gun, since the volunteer who had been the starter had apparently gone home!  After searching for a moment, a volunteer found the starting gun, put the first heat runners on their mark, and they were off! 

Even though this was just a fun run, at least three of the runners in the first heat finished faster than 5 minutes.  Rich Kenah, the track club executive director, finished his mile in 5:12.  Even though he is a former Olympic runner, I suspect that he didn't get to properly warm up since he was busy being in charge, yet he knocked out a fast mile.  The last runner in this heat finished just over 7 minutes, and she made a strong sprint to the finish line.  

Then it was our turn.  While our motley crew tried to figure out where to stand, the volunteer apparently could not find any more rounds for the starting gun.  He told us that we would start with the snap of the clipboard.  I thought that he might be joking, but he announced "On your marks," then a pause for a couple of seconds while a few of us stepped out of our starting position, and then a relatively quiet snap of the clipboard.  Most of us started, including me.  But one of the people in front of me hesitated for a split second, seeming unsure of whether he should start.  I said "That's it!" and everyone was moving.  

I resisted the impulse to start too quickly.  Thanks to my Garmin watch and the experience of running the 800 meter race earlier in the evening, I settled in to a 6:50 minute / mile pace.  That was a little faster than I thought I should be running, but I felt good and wasn't pressing too hard.  I was running in lane 3 for most of the first lap, but after passing a group on the backstretch, moved into lane 2.  The first lap went well, and I passed the start-finish area at 1:50 (110 sec elapsed).  On the next backstretch, I found myself coming up on a group of three women, who seemed to be going just a bit more slowly than me.  Before finishing the backstretch, I passed them in lane 3, then kicked ahead a bit to open up some space so that I could move back into lane 2.  As I passed the start-finish line again ca. 3:35 (105 sec for lap 2), I heard someone shout "Go Carol!" then "Go Phil!"  Sensing that Carol and Phil must be just a few steps behind me, I kicked it up a bit, maintaining a steady speed.  

In the third lap, I started breathing heavily, and on the backstretch I got the first alert that my heart rate was above 175 bpm.  But I wasn't going to slow down now!  I told myself that this was just like the last half-mile of a 10K.  I kept running hard, trying to keep my pace at or slightly faster than a 7:00 minute mile.  At this stage there was no one immediately in front of me or close behind me that I could sense.  I crossed the start-finish line again at ca. 5:25 (110 sec for lap 3).  Once again, I heard cheers for Carol immediately after I crossed the line, then Phil, so that kept me pushing forward.  I didn't want to be passed by Carol or by Phil if I could help it!  

Now for the last quarter-mile!  As I entered the backstretch, I heard the announcer call the winning time for our heat at 5:55.  I lapped a few people on the backstretch.  They had to know that I was coming, I was breathing so hard, but I was moving fairly well!  Otherwise I was running on my own, with a fairly large gap between the runners on my lap in front of me as well as those behind me.  Making the final turn, I could see 6:50-something on the clock in the final straightaway.  I badly wanted to beat 7:00, but even speeding up a bit, I saw the clock tick past 7:00, then past 7:03 (my PR in the Morningside Mile).  But I continued to kick as strongly as I could, putting on a strong show through the finish line, crossing at 7:06 on the clock (101 sec for lap 4).  Funny, my Garmin registered 6:57 for 1.00 mile, but it also confirmed my strong finish.  

In any case I was very pleased with my mile.  I had run a mile in an All-Comers meet a couple of weeks earlier, and had only managed 7:36, because I started out too quickly.  Tonight I set a good, sustainable pace in the first lap, and didn't burn out before finishing.

Goal C: To have a good run on a muggy evening; Achieved! 

Goal B: To run a consistent pace in the 1-mile race; Achieved! I was really happy that I didn't "bonk" during the race, and was able to speed up a little in the last 100 meters.  According to the Garmin, my average speed was 8.7 mph.  Top speed was 9.8 mph in the first few seconds, slowest speed was 8.3 mph near the end of the third lap, and 9.1 mph as I crossed the finish line. 

Goal A: To challenge my 1-mile time of 7:03 (Morningside Mile); Very close!  And the temperature this evening was probably 20 - 25 deg F warmer than the Morningside Mile in late March, so this evening's race actually went quite well for me.