October 23, 2016: The PNC Atlanta 10-Miler

The Atlanta 10-Miler is one of my favorite races of the year.  In 2014, it was the longest race that I had run to that stage, and I was so pleased with my finish of 1:31:13 that I had signed up for my first half-marathon before the end of the day.  Unfortunately in 2015, I started too quickly, wore myself out in the hills in the first four miles, and struggled through the six remaining miles to finish in 1:33:11.  But whether I've run well or not, I've thoroughly appreciated and enjoyed the enthusiastic cheer groups along the route.  

Marathon training has gone well.  I've definitely grown stronger, both physically and mentally.  My first marathon is in 20 days, and I am confident that I am now ready for the challenge.  Our training group completed a 22 mile run last weekend on a very hilly route.  Although I had some anxiety about the distance in the day before the run, I finished the morning in good shape.  However I was so tired afterwards that I could drag myself out for only two runs this past week covering only 13 miles, after several weeks of 25 to 30 midweek miles between long runs on the weekends.  Perhaps my legs needed the rest.  

The temperature has finally dropped to seasonal norms: this morning the temperature was around 40 deg F when we gathered for the start of the race at Atlantic Station.  For the first time in months, I dressed in a long-sleeved running shirt (but only one layer) and running tights.  I also wore compression sleeves under the tights, which relieved some of the unpleasant sensation of "perpetually tired legs".  The Tucker Running Club (TRC) had a fairly large group of about 20 runners at today's event.  

After moderate carbo-loading on Saturday night, at Bambinelli's Northlake

We had a great group of TRC runners in this race at the 7 am photo-op.
Curt Walker (fuzzy fellow at lower left) had just settled into place as the 10-second timer expired. 

Bonnie and I arrived early to beat the traffic, parking at around 6 am, which gave me plenty of time to stretch, and then warm up with nearly three easy miles on much of the 5K route.  As the time approached 7 am, I had to make a decision to stand in a long line for porta-potties or join the TRC for the group photo.  By joining the group photo, I ended up running the race needing "to go" for the next two hours!  About half-a-dozen TRC regulars started together in wave B, including Curt and Kathie Walker, Brian Minor and Beverly Ford, Richard Wilson, and Katie  Vernon.  Curt tried to keep us relaxed while we awaited the start, by telling a succession of porta-potty horror stories, apparently all true!   We began our race about 2-1/2 minutes after wave A.   My goal was to run the race with 3:30 run / 0:30 walk intervals, and try not to start too fast, aiming for a 9 minute pace for mile 1.  

I've discovered the key to the run-walk strategy: don't run through the first walk break!  That is often difficult, because the start of the race is often crowded, and one worries about being run down by those immediately behind you if you suddenly slow to a walk, even if you are signaling with your hand up in the air.  But shortly after the first walk alert sounded, I found an opening between two parked cars to pull over for a short walk break.  That allowed for me to recalibrate my pace, before maxing out on heart rate or becoming in the least bit tired.  I was leapfrogging Curt for most of the first few miles, doing my run-walk intervals while Curt was running straight ahead.  Near the two mile mark, I saw Brian Minor bolt out of a porta-potty and resume the race.  He was moving quickly!  (Brian finished in 1:21:33, even with the short break.)

At the five-mile mark, we crossed a timing mat, 43:45 on my watch (also confirmed in official result).  I was in good enough shape to do arithmetic in my head, 8:45 min / mile average, with miles 1 through 5 completed at 8:41, 8:45, 8:45, 8:58, and 9:05, and the prospect of a 1:27:30 finish if I could hold onto that pace.  Unfortunately I was beginning to tire a bit, which showed with the gradual decrease in pace, although I definitely felt better than last year at this stage of the race.  The key was concentration, remembering the benefits of a quick turnover (three steps per second), and pumping with the arms while running uphill.  That carried me along Northside Drive and Peachtree Battle Avenue, continuing with the run-walk strategy through miles 6 and 7 at 9:07 and 8:48.  

As we neared the intersection of Peachtree Battle with Peachtree Road, I took one more short walk break, then turned the corner to begin the "Conquer Cardiac Hill" challenge.  I had practiced a couple of Cardiac Hill repeats with the Atlanta Track Club one morning earlier this month, but now this was for real.  I had no illusions that I would finish in the top-100 (and win a special coffee mug!) but I had decided ahead of time that I would test myself to see what I could manage.  And with Curt Walker 100 feet ahead of me as my "rabbit", I began pushing uphill.  The cheers of the fans helped to propel me for the first half-mile, and when I felt that I could not go on at this pace, I remembered the "humiliation" of 2015 when Curt and Kathie Walker passed me on their way up Cardiac Hill.  Not this year!  Although Curt looked strong, I could sense that I was closing on him ever so gradually.  Skipping walk breaks, I drew closer and closer, then as we neared the top, gave a great surge forward and caught up to him!  He may have been surprised to see me, but as we approached the timing mat, he sped up slightly and crossed the timing mat a few steps ahead of me.  But no worries, my chip time up Cardiac Hill today would definitely be faster! 

The only problem was, now I was exhausted!  I had ignored the continuous beeping of my heart rate monitor for most of the last mile, so I took a walk break as soon as I passed the timing strip.  Curt moved well ahead of me, and while I didn't lose sight of him in the straight sections, I began to accept that I wouldn't catch up with him again today. But as I passed the mile 8 marker at 1:11 elapsed (8:54 for mile 8), I realized that I would break my goal of 1:30 if I could maintain a 9:30 pace for the remainder of the race.  In fact I was a little faster than that for mile 9 (9:02).  

I wasn't imagining that I heard other runners hot on my heels!

I was passed by the fellow to my right coming into the finish.
But I'm not complaining after setting a new PR!  

Now for my favorite part of the race, climbing the final hill to overlook downtown Atlanta, as we turned onto 17th Street. Several people passed me in this section, but somehow I found the energy to keep moving at a decent pace.  I took a couple of short walk breaks in the final mile, but was able to accelerate each time when I resumed running. I looked at my watch at the 9.49 mile mark, at 1:24:30, and was thrilled to realize that I could jog in at 11 min / mile pace and still finish in 1:30. But I decided to run as fast as I could for that last half mile. Running past the majestic Millennium Gate and then turning the corner at State Street, the sidewalks were lined with people cheering us into the finish.  There was a fairly large gap between me and the people in front of me, but I could hear the footsteps and breathing of more runners just behind me, so I kept racing for my life! Turning right to the finish line, I could see 1:30 on the clock! People were cheering as I approached the finish line with a cluster of runners right behind or beside me. I think I heard Brian cheer for me from the left side of the walk (and his girlfriend Beverly photographed me from that side).  I crossed the finish line just as the clock ticked over to 1:31 - and knowing that I had begun the race 2 or 3 minutes after the "gun" start for the first wave, allowed myself a huge fist pump of personal victory after crossing the finish line!  

Official time 1:28:40!  Once again, the marathon training has given me some additional speed and quite a bit of strength, demonstrated in a shorter distance!  I was tired but felt good as my pulse quickly dropped and my breathing began to return to normal.  And 10 minutes of stretching really helped with recovery.  What a fantastic race, what a great day!

Here are my stats for today and comparisons vs. 2015 and 2014:

Overall time 1:28:40 (2016), vs. 1:33:11 (2015) and 1:31:13 (2014)
Splits for first 5 and last 5 miles: 43:45 and 44:55 (2016), vs. 44:52 and 48:19 (2015) and 44:14 and 47:00 (2014)
Conquer Cardiac Hill 8:08 (2016), vs. 9:20 (2015) and 9:22 (2014)
Relative finish for 2016: 870 / 4212 finishers, 643 / 1954 males, 279 / 1111 male masters, 68 / 243 age group, and 112 / 528 male grandmasters.  
Relative Conquer Cardiac Hill for 2016: 578 / 4105 entries, 44 / 238 age group.