January 20, 2024: Jerome Scales Southside 5 Miler

"Sooooo Cold!!!" as I rolled out of the car this morning, around 6:45 am, 18 degrees F. I was wearing two layers, and carrying two heatwarmers, but after picking up my bib, ran back to my car to add a hoodie for my third layer. Brian Minor and I had agreed to run a few miles before the race, to get 8 - 9 miles total in our training for the Publix Atlanta Marathon Relay, five weeks from tomorrow. 

I saw this one on the Internet earlier this week.

We left for our warmup run from the start-finish area for the race, following the cones that the Atlanta Track Club had already set out for the 5-kilometer and 5-mile races. I wanted to take it very easy, run-walk, just to get some time on my feet. Also, I didn't want to wear myself out before our mano-a-mano race! Brian was wearing the green fluorescent hoodie that he had worn for the first two miles of last weekend's Livvy's Love race. I was wearing a Coach Carl blue hoodie. Brian asked if Bonnie was here: "No, she was soundly sleeping under 3 - 4 blankets when I left the house." After a minute, remembering how Bonnie had taken care of Brian's hoodie last weekend, I added "You know, Bonnie won't be following us on the course to take your hoodie mid-race, you'll have to leave it on the side of the road!" We had a good laugh about that one. We effectively ran-walked the 5-kilometer race route in reverse, in about 34:30 elapsed. It was a good warmup, really, it was the best thing we could have done for ourselves before running the race. Even though the thermometer read just as cold when we finished our warmup, I didn't feel terribly uncomfortable after I took off my hoodie to run in just two layers, yet I had saved enough energy to have a good race! 

Before - and after

Brian took a last-minute port-a-potty break and shed his hoodie as well. I jogged to my car, sat inside for a moment while I took a gel and a few swigs of water. The instructions read "For Best Results: One packet 15 minutes before activity." I checked my watch: 7:49 am. Talk about scientific precision, my wave was due to start at 8:04 am! There were only about 600 people in both races, but it was the hardiest folks that showed up today. Perhaps none of us were quite sane to run outdoors in this cold weather. But as the old saying goes, we outran everyone that stayed in bed this morning. The MCs this morning were two people that I didn't recognize. Then I discovered that my favorite MC Ronnel Blackmon was running today's race in wave C, so we might have Ronnel's encouragement throughout the entire race, not just the start and finish! While we waited near the front of wave C, I saw old friends Colleen Curran and Linda Bode Phinney. The MC encouraged us to jog in place to stay warm. The airhorn wasn't working due to the cold weather, so we just started with a verbal command: "Runners set ..... GO GO GO GO GO!!!!!" 

With Brian a couple of minutes before our wave started the race. 
At some point during the warmup run, I lost my face covering,
a freebie from another race. Fortunately I finished without frostbite! 

Brian and I crossed the starting mat together. I had wanted to keep Brian in front of me where I could see him, but in the chaos of the start, I immediately lost track of him. Linda was ahead and to my right, and I remembered that she ran this race well last year, so I thought I would run alongside her in the beginning. We hadn't gone far before Bryan Greenberg caught up to me, wearing his distinctive Maryland race kit. Bryan G. and I ran together for awhile. I remembered that his son had run his first race here last year, but not today due to the cold temperature. I said that would have been "cruel and unusual punishment" and added "we're grown adults who should know better." On East Main Street, Bryan G. snapped a quick selfie of us, then he gradually moved ahead of me. Mile 1 was 8:58, perfect for practicing half-marathon pace. 

Thanks to Bryan Greenberg for posting this on Strava!

In the second mile, we turned right off of East Main Street toward Woodward Academy. There was a water station on the right but they had no takers. I chatted to a runner next to me, "No one stopped at the icicle station" which drew a laugh, before we turned left. At the next intersection, a volunteer was rhythmically calling "5 Mile to the left, 5 K to the right, 5 Mile to the left, 5 K to the right..." rocking his body to and fro with arms alternately pointing to the left, then to the right. Probably it was the only way that he could stay warm. By the way, MANY THANKS to all of the volunteers who braved the cold for our race. As challenging as it was to run in the cold, at least the runners were moving: the volunteers who were sitting still giving out bibs, or standing still at corners to direct traffic and serve the water stops, they were the real heroes of this frigid morning. Mile 2 in 8:57, 17:55 elapsed. Talk about consistent pacing! 

We were back on East Main Street running north, heading gently downhill, so I picked up some speed. As we turned the corner onto Willingham Drive, someone called out "Hi Frank!" With everyone covered up, I had to ask who it was: "It's Donna!" (Donna Roberts, who had volunteered before the race). "Oh hi Donna!" As I passed, I said "Give me a holler if Brian passes you!" I was running with a couple of Hot Hands handwarmers, but it was so cold that the handwarmers had turned into cold rocks! With a little difficulty, I stuffed one into each pants pocket. While I was fooling around with the defeated handwarmers, Linda passed on my right. I didn't know who it was at first, but then I recognized her blue ski cap from the start. Fortunately I didn't have trouble keeping up with Linda. Bryan G. was about 20 seconds ahead. I wondered if I might eventually catch up with him. Around this point in the race, my heart rate monitor was showing >180 beats per minute. What?! Not again?! I quickly surveyed my breathing, my physical state, and I felt fine. In today's race, I think that my heart rate monitor was inaccurate due to the cold temperature, which prevented dry skin from making good contact with the sensor on the back of my watch. Mile 3 in 8:36, 26:31 elapsed. That was a bit fast, however that mile was 38 feet net descent. 

We made a couple of right turns to get into a residential neighborhood. Somehow I got out in front of Linda on the turn. The cones marking the race route were down the middle of the street, and I was running near the middle, just to the left of the cones to avoid the camber, and to save a few steps anticipating a left turn up ahead. Then a couple of cars came down the street in the opposite direction of us runners. I realized that the police couldn't completely close off a residential street, so they were gradually letting cars travel on one lane. I moved over to the right side of the road. We made a couple more turns, again approaching Woodward Academy. We passed another water stop; a volunteer was picking up a few cups from the street, so there had been some takers, but not many. At least once I looked behind me to see if I could spot Brian, but my eyes were slow to focus and I couldn't afford to take more than a quick glance. My heart rate monitor was still reading dangerously high, except now I was quite certain that it was a low temperature malfunction. At Madison Street, we made a left turn, to rejoin the 5K runners and walkers to our common finish line. A fellow running in front of me in the 5-mile race initially ran straight instead of making the turn, but from last year's race I had remembered to make the turn. I can see that it was a little confusing, since the cones continued straight ahead for the 5K runners coming in the opposite direction, and a truck was blocking the left lane on Madison Street so we couldn't see runners ahead to our left. Fortunately the other runner realized his mistake by the time I had reached the corner, and quickly spun around to get back on route, running alongside me. "You almost added another mile for yourself" I joked. No answer. I said "It happens to the best. I still feel bad for last year's Peachtree (Road Race) leader who made a wrong turn right before the finish." No answer, he moved ahead. No problem, it was cold, and I was wasting energy chattering away. Mile 4 in 8:54, 35:25 elapsed. That was a little slow, but had covered 48 feet net ascent, and was still on goal half-marathon pace. Fortunately the hills today had been gradual and manageable, compared to the Stone Mountain loop last weekend or the extremely hilly Westside 10K last month. 

Just past the mile 4 sign, we began running downhill. "It's GO TIME!" I said to myself, and increased my speed. From our warmup on the 5K route, I had a fresh memory of the route, even though we were now running in the opposite direction. Crossing Virginia Avenue, there was a more substantial downhill. What was the old phrase - "Make hay while the sun shines"??  I've never made hay, so I don't know, what does that actually mean?? Anyway I bounded ahead as fast as I could. I saw Bryan G. ahead and in the distance: he had increased his lead so that there was no way I would catch him. (Bryan G. finished the race about 45 seconds ahead of me.) Approaching Princeton Avenue, we had finally reached the bottom of the hill, and there was a 6-foot "speed bump". Fortunately I remembered that short hill from the warmup so it didn't slow me down. But now we had two blocks to go before the next-to-last turn onto Columbia Avenue, gently but steadily uphill. I worked my way up that hill without slowing down too badly. But as we made the right turn, I was rudely reminded that the hill continued upward, fairly substantially. Finally I really slowed down. I remembered from last year's race that I had run this section more strongly - but last year this race was part of a marathon training run so I had run the first 4 miles substantially slower than today. 

At that stage I heard footsteps behind me. I looked back, it was Brian Minor, catching up to my left. "Brian, were you drafting off me for the entire race?" I didn't hear his response but later I learned that he had fallen behind, barely keeping me in sight, but he began to close the gap around mile 4. He told me that he had to really work to catch up to me, since I didn't take any walk breaks. I thought, surely I can keep up with Brian, when he pulled ahead. Then I caught up to him. This time I was on Brian's left, just in time to make the left turn toward the finish line. Being to Brian's left, I had the advantage of the inside lane, but the Brian put on a sprint for the last 100 meters to the timing mat. I couldn't find a matching finishing kick. Brian crossed the timing mat: I began counting: "One, two, three," and was over the mat at the count of "four". Approximately an 8:15 pace for the last mile, although I had to estimate, because I didn't stop my watch until several seconds had passed. Official time: 43:29. 

Only 3 seconds apart! 
(But based on age grading, I totally "smoked" Brian.) 
I also outran a few people on this list that usually outperform me. 

Even though I didn't win the race with Brian, I was really happy with my performance. My plan was to practice half-marathon pacing for the first four miles, and that went perfectly. I had enough energy in reserve to speed up in the final mile, which was a lot of fun. Brian had to work hard for the win, but he managed it, so that was satisfying, actually for both of us. "We're in good shape getting ready for the marathon relay!" I said to Brian. He asked if I wanted to run a bit more, I guess to finish a full 9 miles. But I was so cold, I only wanted to get back into my car to warm up. And thank goodness he didn't push me today! 

In the middle of my age group. To quote George Costanza: 
"Right in that meaty part of the curve. Not showing off, not falling behind."

Next weekend: a 10 - 11 mile training run on part of the Publix Atlanta Marathon course.

February 4: We're both running the Hot Chocolate 15K. I don't know if we will actually race each other, but I think this will be an excellent practice run for holding half-marathon race pace for ~70% of the total distance. And if I succeed, I'll have improved on my 15K personal best from last May! 

January 13, 2024: Livvy's Love 8K

I first ran this race 10 years ago, and won my first athletic award at the tender age of 51 years old. This was about 3 months after I had completed my first 5K race, and a month after my first 10K. Since then I've run dozens of 5-mile loops around the base of Stone Mountain, including 6 previous editions of this race. Although it's been several months since I last worked out at Stone Mountain Park, I know every hill and valley on this route. 

Brian Minor and I have registered for the Publix Atlanta marathon relay on February 25. Our plan is for me to run the first half, then Brian will take on the second half. Last weekend we did our first training run together in quite a while, on the Suwanee Greenway, and it was great to catch up over an hour-plus of easy run-walk intervals covering nearly 7 miles. This week we resolved to total 8 miles, so our first mile was a warmup shortly before the race. At the temperature of 30 degrees F, I felt like a 61-year-old icicle, but by the end of a mile, I was a little warmer and ready enough to run. My plan was to settle in at half-marathon race pace, around a 9 minute mile. 

Bonnie has returned as our race photographer! 

Who's taking this race more seriously? 

I thought that Brian and I might run together for awhile, but within a half-mile or so, I was out in front of him. We were running due west into the wind. Thank goodness I was wearing two layers: the Chicago Marathon shirt under the New York Marathon jersey, with gloves and holding a large heating packet, occasionally passing back and forth between my hands. I looked back once in the first mile, and he wasn't far behind. We ran net uphill to the large parking lot for the walk-up mountain trail, 8:54 elapsed. By this stage, I had finally warmed up. 

Mile 2 was a long downhill to the Children's Playground. Another runner had caught up with me and we ran together for awhile. Behind me I heard the sound of a car horn beeping. I thought it was Bonnie, and I raised my right hand containing the handwarmer to wave - and the heating packet flew out of my hand. I thought about stopping to pick it up, but decided that I didn't want to break my rhythm and I would just have to go without for the rest of the race. Anyway it wasn't Bonnie, but a man driving a black pickup truck. Midway downhill, the 5K turnaround was well-marked. A young man wearing a singlet and shorts was the lead runner for both races, and he came back in our direction (on his way to a 22:23 winning time). At the turnaround, the man who had been running with me turned back - so one less competitor in my 8K race! 

A few minutes later, I heard another car horn beeping, and this time it was Bonnie. Another runner had caught up to me and we ran together for a moment. But as Bonnie drew near, the other runner sprinted ahead, taking advantage of the last bit of downhill running. I managed to stay within 20 - 30 feet behind him. When we reached the bottom of the hill and began climbing a short uphill section, I jokingly asked Bonnie if I could hitch a ride. The runner in front heard me and asked if he could join, and I replied "There's only room for one passenger in this car!"  

On a curve, I took a quick look behind me. Brian was 20 - 30 seconds behind me, easy to spot in a fluoresence green-yellow hoodie. Bonnie slowed down and I continued forward. On a little uphill section, I pulled even with and then passed the other runner. I didn't manage to open a big lead, I could hear him breathing, so I kept running as well as I could. Mile 2 in 8:44, 17:38 elapsed. Now we entered the most remote part of the route, along the lake to our right, the mountain to our left. I thought I heard a deer rustling in the forest, and took a look but didn't see anything. I have often seen deer in this area on easier-paced runs, but today I was working too hard to really take in the surroundings. About 2-1/2 miles into the race route, Bonnie caught up to me again. She told me "Brian gave me his hoodie, as he was overheating." I responded "How am I going to see him coming? I was watching out for the green hoodie!" 

Brian immediately before he handed his hoodie to Bonnie

I was working pretty hard as I approached the 3-mile mark, but I felt that I had just enough energy in reserve to complete two more hilly miles. I continued to hear footsteps close behind me. It wasn't Brian but surely Brian wasn't far behind, and I didn't want to be passed by anyone. At the 3-mile mark, my watch recorded 8:49, 26:27 elapsed. On a left curve in the road, I had the opportunity to look behind me, and while there was a runner 20 - 30 feet behind me, I couldn't spot Brian.  

I now knew that the toughest part of the race was ahead. There was a big hill ahead as we approached the old highway 78 road, now just a short spur inside the park. I thought of David Bloomquist's advice from the fall half-marathon training program about hill running: shorten your stride, keep your cadence high. I typically run about 180 steps per minute. At that moment, the runner who had been behind me for awhile caught up to me and passed me - but it was another runner! After the race, Brian told me that he had been running with that man for awhile, before he moved ahead of Brian, so that guy now caught up with me. The hill was tough, but - having plenty of memory about the route - I knew that the first hill was hiding the view of much larger hill. Mile 4 in 8:55, 35:22 elapsed. 

I was pleased that I had run so consistently to this stage. As we began to climb the biggest, baddest hill on the way to the Old Stone Mountain Inn, my newest competitor began to run with his hands on his waist. Hmm, I thought, he is struggling, maybe more than I am. "Just stay calm" I told myself. "I can't win the race going up this hill, but I can certainly lose it if I push too hard and then blow up." I inevitably slowed down on the steepest part of the hill, but I did not give into the tremendous temptation to give myself a walk break. I could see that my pace was slowing, slowing, now even slower than 10:00 min / mile. The runner ahead of me began walking. "Just keep running Frank" even though my pace was slow. My competitor began running again, undoubtably wanting to stay in front of me. Hands on his waist, again. "You've got this, Frank" as he slowed to a quick walk. I kept running, almost caught up to him. He began running again to stay in front of me. 

At this point, we were nearly at the top of that big hill. 39 minutes elapsed, I guessed that we were about 1/2-mile from the finish. I knew that once we crested that hill, we would enjoy a long downhill for at least 1/4 mile. A few steps before reaching the top, I threw in a surge, and passed my competitor, while his hands were on his waist. I don't know if he tried to keep up with me, I just kept moving ahead. Now I was rewarded with a beautiful view of the road ahead of and below me. With the momentum of crossing the top of the hill and the onset of a gravity assist, I began to accelerate. At that moment, a car pulled out of a parking lot a block ahead, coming in our direction in the right lane of the four-lane road. I frantically waved the driver into the left lane, and fortunately they complied before I had to adjust my run. I sensed that the other runner was close behind me. Once the car had passed, I threw in another surge, flying downhill and around the curve into the major intersection on the north side of the park. 

The route was very well-marked this year, including mile markers
closely corresponding to my watch alerts! 

41 minutes elapsed. I dug hard into the left turn, determined to finish strongly. I knew the rest of the route: level for 1/10 of a mile, then a slight but noticeable uphill straightaway for 2/10 of a mile into the finish. I had just enough energy in reserve to cover that distance. At the last turn I took a quick peek behind me: I was at least 100 feet ahead of my nearest competitor. I didn't think that I was in danger of being passed but I wasn't going to take any chances. I probably slowed down a bit in the final block, it was tough going, but I could see Bonnie ahead in the distance just behind the finish line, and could hear people cheering for me. That encouragement spurred me to push hard all the way through the finish!  

Good thing I didn't slow down too much: over my right shoulder,
you may be able to see the next runner. 

...and further back but within 100 yards, there's another runner.

Celebrating successfully running a tough course according to plan! 

44:22! Not my fastest time on this course, but I was very pleased to run consistently, having accurately assessed my current ability when I started the race this morning. 

Brian came through a few minutes later. We shared a finish line with the 5K runners, but I think that both of the next two finishers were men that I had raced in the middle and later parts of this 8K race route. 

6th finisher according to these results

and "2nd fastest" with regard to "age grading"! 

With Brian "incognito" dressed all in black

I was quite tired, and I was quite cold, probably because I burned off a couple of layers of insulating fat running the race. Brian reminded me of our plan to cover 8 miles total today, to prepare for our half-marathon legs in just 6 weeks. I struggled to begin running again, but thanks to Brian's encouragement, I eventually warmed up again and we both completed 2 miles to complete our total training goal for today, just in time to get some hot coffee from the race tent and for the awards ceremony. 

"We're all winners!"
But seriously, we each won our age groups! 

Coming next weekend: The Jerome Scales 5-mile race in College Park. I've issued a "mano-a-mano" challenge, which Brian has accepted! 

January 1, 2024: Resolution Run 5K

My resolution for 2024 is very simple: live more healthily. 

After a week of eating rich foods, I woke up a couple of nights ago with an upset stomach:

Fortunately I made it to the bathroom in time, and felt better once my stomach was completely empty. Yesterday I mostly rested, primarily eating the BRAT recovery diet (banana, rice, applesauce, toast) and hydrating. I enjoyed a 45-minute walk yesterday afternoon. I tried to run easily, but after a couple of minutes, I gave up and just walked, close to 3 miles. It was hardly a raucous New Year's Eve - I was in bed shortly after 9 pm. The extra sleep was helpful. 

This morning I was able to eat a normal pre-race breakfast of oatmeal and blueberries, washed down with a cup of hot coffee. After driving to Piedmont Park in midtown Atlanta, I managed about 1.5 miles warming up between the Piedmont Park parking deck and the start-finish area of the race. I was probably at least 90% recovered, but was still going to take things conversatively. This year I managed to catch up with a few people before the race, including Joe Dean, in his first race since having knee surgery a few months ago. It was good to see him standing and ready to power-walk. 

Happy New Year with the Minor family! 

Sporting the A bib

Joe's back! 

Brenden Minor raced well in the 50 meter dash!

Somehow I was assigned a wave A bib. I don't recall what time or pace I had submitted when I had registered for this race some months ago, but I don't think that it was anything unrealistic. I wasn't sure about starting with wave A, but since I wasn't racing anyone, I decided to line up in the back of the wave, and see what I could do. I felt some nervousness when MC Ronnel Blackmon announced that we were starting in 20 seconds. Then the airhorn sounded, and it was time for business, as I crossed the starting mat. 

The view from the back of wave A: not that much different
than that of wave E approaching the starting line.

I began running, keeping up with the others around me. The pace seemed reasonable. I avoided looking at my watch, just looked for others that seemed to be running well and followed them. I wasn't going to aggressively pass anyone in the beginning, hoping to save some energy for the last mile. We made a sharp right turn around the Boathouse, then an easy climb along the Active Oval, and out of the park through the 14th Street gate onto Piedmont Road. At this point, I was running about 8:30 min / mile pace. That's certainly sustainable if I'm in good shape. We ran uphill for a few blocks until passing the entrance to the Botanical Gardens. Then there was nice, long downhill. "Relax and glide" I kept telling myself. Mile 1 in 8:47. 

The race route this year was a little different from 2023,
due to rebuilding the path to the north portion of Piedmont Park.

Turning right onto Winchester Drive, Kimberly Harrell cheered me on at the water stop. I decided to skip the water stop, as I felt adequately hydrated. I could see faster runners in the distance some 50 feet below me, seeming to run perpendicular to my path. Interesting what you can see ahead of you in a race on a hilly course. Around the traffic circle at the bottom of the hill, then we headed toward the pedestrian entrance/exit on Monroe Drive. I've run this section in the other direction many times, including mile 11 of the Jeff Galloway Half Marathon, and never appreciated that it was downhill for the Galloway race, but uphill for us today. I checked my watch and saw that my pulse rate was 160 beats per minute, a little bit high - even though I had abstained from the blood pressure medication this morning. Maybe it's just that I'm a little out of shape. Or the BRAT diet the day before the race did not provide enough calories. I certainly didn't use all of my WeightWatchers points yesterday, which is very rare.  

Running south on Monroe Drive, heading uphill, I began passing some people. I wasn't running aggressively, just shortened my stride and kept moving. I was looking ahead for the right turn into the park, thought that it was at a traffic light in the distance, but oops, that was Amsterdam Avenue; two more blocks to the right turn at Park Drive. Mile 2 in 8:50. Now it was time to start pressing forward. I love the section of the Publix Half Marathon when we're running west on Park Drive, over the classical bridge into the Park. 

A wave B runner catching up with me,
so they were ~2 minutes faster than me to this point.

Waving to Daniel Yee, aka "The Running Cat" 
Thanks to Daniel and family for cheering us on! 

At that point, I began to struggle, about 2.3 miles into the race route. I checked my watch, and saw 186 beats per minute for my pulse. I thought, "Is my watch working?" I quickly decided that it was accurate, and that I had better slow down soon, even though I was less than a mile from the finish line. 20 minutes elapsed, so only 7 - 8 minutes to go. I told myself, "You can do anything for 7 minutes, Frank!" Around this time, Erin McGerald passed me on the right, saying "Hi Frank! You've been running so consistently, I've been trying to catch you for the past two miles!" I replied with a smile, "Well, you've done it!" I thought about trying to keep up with Erin as we turned left into the park. But even though we were going downhill toward the Piedmont Park Meadow, I just could not find the higher gear. I saw Erin pass a landmark ahead, then began counting seconds until I reached the landmark. 25 seconds. That can't be right - trying again with a second landmark - 25 seconds. (Erin finished more than a full minute ahead of me!)

video of my finish, thanks to Beverly Minor

Quite a few other runners were passing me by this point. I desperately wanted to take a walk break, but with less than a kilometer to go, within a distance where I could hear Ronnel cheering the finishers, I kept running, but slowly. I guess I had two good miles in me today, but I had not recovered enough to run the full 5K distance well. Mile 3 in 9:22. I was definitely going "backwards." I should have been able to dash to the finish line, but in fact I needed over a minute to get there. Shortly before the finish line, I saw Beverly Minor taking video - I tried to wave as I slogged past, but the video doesn't show my hand rising, I guess I was too tired. 

28:01 finish. As an overall time, that isn't bad, but slowing down with every mile wasn't a quality performance. Oh well, I was fortunate to have recovered from my stomach ailment in time to run this morning. 

So far I've registered for the following 2024 races: 

January 13: Livvy's Love 8K

January 20: Jerome Scales Southside 5M

February 25: Publix Atlanta Marathon Relay (with Brian Minor)

March 17: Jeff Galloway Half Marathon (their registration is on pause, but I plan to maintain my streak)

April 20: South River 15K

Hmm, those are all longer distances than the 5K. I had better get into shape! Ronnel was asking for New Year's resolutions from the front line of today's race, and the best one was "Take care of my health, and the times will come."