March 21, 2020: Dental Dash at Dawn 5K - Virtual Edition

The COVID-19 pandemic has changed the entire world in a dramatic way, in a very short amount of time.  In the past two weeks, Emory University has gone from normal operations to a shutdown of virtually all campus activities, excepting the hospital and associated health care facilities.  I'm getting a crash course in teaching on-line, working hard to prepare and practice in advance of my first synchronous on-line class meeting next Tuesday, March 24.  

My employment is secure, for which I'm extraordinarily grateful.  I have a room at home where I can work without much distraction when I'm teaching a class or participating in an interactive meeting on-line.  In contrast, many friends and some of my younger colleagues are trying to do the same, while simultaneously overseeing their children's homeschooling.  

For many other people, there is no safe option but to completely shut down and lose the income on which they rely.  And then there are the healthcare workers who are working overtime, putting their own lives at risk to provide care to the people who have contracted this new and very serious illness.    

As the crisis has unfolded within the United States, every race has been cancelled.  From what I see on FaceBook, and sharing my own thoughts with absorbing this news, runners have quickly progressed through the five stages: denial - anger - bargaining - depression - and many, including me, are reaching the stage of acceptance.  On March 11, I received an e-mail from DDD Foundation (Dentistry for the Developmentally Disabled), announcing that they decided to cancel their annual Dental Dash at Dawn 5K event, scheduled for today, March 21.  Their letter was very nice, even offering a refund upon request, or alternatively converting the registration fee into a fully tax-deductible donation.  

I ran this race in 2014, and even won an age group award!
http://run50plus.blogspot.com/2014/03/march-8-2014-dental-dash-at-dawn-5k.html

Remarkably, walking and running outdoors are among some of the safer activities available to people that are healthy and asymptomatic.  Viruses do not survive as long on surfaces that are bombarded with sunlight.  Moreover, viruses require an animal host to survive and to replicate.  It is safer to exercise outdoors if we're not touching common pieces of equipment, unlike what we encounter in an indoor gym.  It's primarily a matter of finding a location where it's not too crowded, where we can maintain the recommended minimum 6-foot distance from others.  But it's also really important not to take any chances with falls or over-exertion or collisions with automobiles (not that there is much traffic), or heatstroke as it gets warmer.  No one wants to add to the current stresses on the health care system. 

With those thoughts in mind, I decided yesterday that I would run the 5K as a virtual race, at Lucky Shoals Park, a Gwinnett County park within a few blocks of my home.  Lucky Shoals Park has a 1.1 mile asphalt loop, on a very hilly route.  When I first met Bonnie, we walked a lap of the trail together back in 2009, and I remember how difficult it was.  After we joined Weight Watchers in 2013, I completed my first Couch-to-5K workout with a lap on this trail.  After 20+ years of sedentary lifestyle, it was really difficult to run those first 60 second intervals seven years ago.  But it didn't take too long before I was able to run a continuous lap.  And then two consecutive laps, and then three laps, and ... today I'm a proud finisher of six marathons.  
  

Our precinct voting center, at the Lucky Shoals gym.
I voted early in the presidential primary on March 9.
The election has since been suspended from March 24 to May 19,
when it will be combined with the general primary elections. 

I've undoubtably run more than a thousand laps at Lucky Shoals Park over the past 7 years.  One day when I don't have anything better to do, I might try to add them up.  But I knew exactly what route I would create.  There is one road that crosses the trail, at the north entrance to the park, so a 5K (3.11 mile) route on a 1.1 mile trail needs to cross the road only twice.  I also decided to run in the clockwise direction, because the uphill section is longer but not quite as steep as in the counter-clockwise direction.  

The only road crossing the race route.
See all the people that aren't gathering at the start line, in the distance? 

When I awoke on race day, it was drizzling.  Not ideal, but if there had been a race, we would have run under those conditions.  Fortunately the drizzle stopped by the time I had finished my usual pre-race breakfast of oatmeal, blueberries, and a cup of cappucino.  I set my watch to metric units, so that I would get an alert every 1 kilometer, and most importantly at the 5 kilometer point marking my race finish.  Thoroughly washing my hands before I left the house, I warmed up with an easy jog to the "somewhat secret south entrance" into the park, and through the park to the road at the north entrance.  Arriving about 5 minutes before the 8:00 am start time, I loosened up with some butt kicks, and a few strides.  I'm glad that I did those strides: the damp asphalt felt a little slippery when running fast.  I immediately decided that I wasn't going for a speed workout.  I couldn't afford to fall, but would simply enjoy the experience.  

Above: Standing near the start line
Below: My competitors lining up behind me

7:59 am: I toed the starting line, took one last photo, and put the phone away.  Activated the watch, acquired signal, and quietly said out loud, "Go!"  

Ready, set, go!

And just like in too many other races, I started out a little too fast.  Fortunately I quickly reined in my pace, aiming to run between 5 and 6 minutes per kilometer.  The first lap was gently rolling hills at first, not too difficult to run.  I had the first part of the path to myself at the beginning, although I had seen a couple walking elsewhere on the path during my warmup.  About 2-1/2 minutes in, I approached the start of the big hill dominating the south half of the park. Careful, I told myself, I have to do this three times today.  But because I was familiar with the hill, I ran it pretty well.  The hill overlooks a couple of soccer fields.  This morning no one was playing, although that might have been the case at 8 am on any given Saturday.  This is a hill that progresses for 20 feet, then seems to level off ever so briefly, then gradually continues to rise all the way to the extreme south end of the park, with about 60 feet net elevation.  Near the top, I passed the couple on a walk that I had seen earlier.  I tried to stay as far to the other side of the path from them.  I also turned my head away from them as I passed, to avoid exhaling on them (especially if I was infected and did not yet know it) as well as avoiding breathing in their vapor.  I was already winded by the time that I had reached the top, about 5 minutes elapsed.      

Race route, in kilometers

Now for a gentle downhill.  Before I had gone too far, the 1 kilometer alert sounded, at 5:34 elapsed.  Whew, that first kilometer was all uphill, I thought.  I was able to relax a little for about 90 seconds, before getting into a winding part of the trail.  According to Garmin, this switchback drops only about 20 feet in elevation (it seems like a lot more), and I slowed down to be safe.  After the switchback, I came upon another couple running in the opposite direction, the woman wearing an Atlanta Track Club cap.   I gave a small wave and a smile as I kept going, winding around the empty basketball court, then back into the forest.  Crossing the road (no traffic), I soon reached the line marking the first lap, finished in about 9:30 elapsed.  The remainder of kilometer 2 was the gently rolling hills.  In this section, I passed a walker, a younger man, who asked me "How many laps are you running?"  I replied, "Three."  "Nice!" he said.  I thought to myself, three laps is a pretty short workout for me these days.  How far I've come!  The alert sounded for kilometer 2, 5:22.  That was mostly downhill!  10:56 elapsed.    

The basketball court is painted in Atlanta Hawks colors.
Hopefully the courts will remain empty until this crisis is over.
Passing a ball from hand to hand sounds like a very bad idea right now. 

Now it was time to climb the hill for a second time.  I tried to maintain a fast pace at first.  Then I thought of the words and heard in my mind the tune to the Billy Joel song, "Movin' Out" (1977):

"But working too hard can give you a heart attack-ack-ack-ack-ack-ack

You ought to know by now."

I backed off with my effort.  Just get in a good run, that was the goal for today.  Continuing up the hill to the south end of the park, then going back down, and kilometer 3 alert sounded in the midst of the switchback.  5:56, 16:52 elapsed, although I didn't notice at the time, I was just focused on running.  

In the fourth kilometer, I crossed the entrance road again, and passed the line marking the second lap, although I didn't think to check my watch at that moment.  Garmin indicated it was around 19:35 elapsed, so unfortunately my second lap was about 35 minutes slower than the first.  It wasn't gonna be a negative split day .... Just then a new pedestrian walking a couple of dogs was about to join the path.  He let me pass before I got onto the path.  I'm glad that I started at 8 am and not any later. 

Somewhere in the early part of the uphill section, the kilometer 4 alert sounded: 5:47, 22:39 elapsed.  I was heartened to think, only 5 or maybe 6 minutes more to the finish line.  Get up this hill one last time, and then it's net downhill to the end.  At the same time, I let my pace drop off going uphill, more than I had in the first or second laps.  When I started going downhill again, and saw on my watch that I had poked along in the first part of the fifth kilometer at a 6:35 min / km pace, I regained some focus, and picked up the pace again, trying to make up some time on the gently downhill section, until I had driven down the pace number below 6 min / km.  Carefully making the turns on the downhill switchback, I saw that about 27 minutes had elapsed.  Not much further!  I picked up a little speed, imagining some other competitors hot on my tail, you're not gonna pass me if I can help it!  Run, run, run, and then the kilometer 5 alert sounded, 5:54 for the last klick, and 28:33 total elapsed.  I threw my arms up in the air in a small celebration!  

The finish line was close to the crack in the asphalt in this photo.  

I kept running for a few more seconds before I turned off my watch.  Why?  Because every Strava user knows that the program shaves off about 0.01 miles from every run.  

Garmin vs. Strava

Although my official time was relatively slow for me for a 5K, the hilly course may have added a few minutes to what I might have run on a flatter course.  In any case, it was a fun experience to run this virtual race, especially dealing with the mental side of dealing with everything that everyone on the planet is anxious about.  

Look for a few more virtual races to come, hopefully every few weeks, assuming that I remain healthy, and that restrictions on outdoor activities don't become stricter.  Who knows, I might run a 10K on this route to commemorate Independence Day, if we can't run the Peachtree Road Race on July 4.  But six trips up that hill, trying to run fast?  I shudder at the thought ...

This was not an Orange Theory run.

March 1, 2020: The Publix Atlanta Marathon, honoring the memory of Mina Chung

Eddie Lin & Mina Chung

On the way home from our Valentine's Day date, Bonnie and I learned that her beloved cousin, Dr. Mina Chung, had tragically died in a skiing accident while on vacation in the Italian Alps.  Mina was an extraordinary member of the extraordinary family that I've married into.  I first met Mina nearly 10 years ago at our wedding.  A year later we traveled to Tuscany to attend her wedding to Eddie Lin, which was a multi-day tour of Michelin restaurants and an ever-growing party of their friends and family - without a doubt, the most fun wedding that I've ever attended.  

Mina was an eye surgeon and retinal specialist at the University of Rochester Hospital.  In the days after her passing, we read dozens of testimonials from her patients and family members of her patients.  She saved the vision of so many people, from children born blind to adults suffering from retinal degeneration.  In addition to her work as a physician, I fondly remember what a talented pianist she was, treasuring the memory of a duet that she and Eddie performed in honor of her father's 80th birthday.  

Mina was also a runner.  She ran several marathons, including the New York City Marathon in 2006 and 2011.  Her last marathon was the Athens Classic Marathon, on the original route from the town of Marathon to the capital of Greece, which she completed one week after I ran the New York City Marathon in 2018.  One of the last times that I saw Mina was at a family gathering in Washington DC in 2015, and we enjoyed together a few miles early one morning on the National Mall.  

Mina and I, fall 2015.  She is wearing a New York City Marathon jersey. 

We made a quick trip to New York for a private family funeral to honor her memory and pay our respects to her surviving parents, younger brother, and her husband.  It was cathartic to cry with family, and emotionally healing to hear and share stories of Mina's life and many gifts and accomplishments.  We returned to Atlanta last night, just in time for Bonnie to run the Publix Atlanta 5K, and for me to take on my 6th marathon.

My training has gone spectacularly well.  Over the past year, the various strains and inflammations in my legs have largely healed.  Working with Coach Carl for two consecutive training cycles has resulted in greater physical speed so that my easy pace has dropped from 11 minute miles to ca. 10:15 minute miles.  I've also improved my mental discipline, both with maintaining prescribed paces and finding ways to push myself when things get tough.  In this training cycle, I've run my two fastest half-marathons.  I also came within 30 seconds of setting a new personal best for the 5K distance, except that I wasn't trying to run all that fast, just working on a progression strategy while doing nothing that could re-injure me.  

At the start

For race day, I decided to honor Mina by wearing my New York City Marathon jersey from 2018, instead of the Atlanta Track Club or Tucker Running Club gear that I normally wear.  I had intended to start with or just behind the 4:30 pace group.  The only problem was that the 4:30 pacers were in wave C.  I was assigned to wave D, so I was on my own to find my starting pace.  Fortunately Coach Carl had prescribed for my last track workout a "practice start", running the first two miles between 10:00 - 10:15 pace.  That required a lot of mental energy and clock watching, especially with some of the speedsters in the group zipping past me during their own workouts, but I nailed the exercise on the first attempt. 

That really paid off this morning with the start.  Although I had plenty of people in front of me by starting near the back of wave D, my watch gave inaccurate readings in the beginning, due to the tall buildings and thousands of other watches overloading the local cell tower service.  When my watch signaled mile 1 in 9:30, I suspected that I couldn't trust it, since I wasn't passing anyone, yet I was passed by hundreds of people in the first mile.  I didn't see a mile 1 sign, but when mile 2 signaled 10:30 and just over 20 minutes elapsed, and then two minutes later I saw the mile 2 sign, I relaxed knowing that if anything, I had started a little too slowly, but that wasn't really a problem.  After all, my goal for the race was to run consistently from start to finish, aiming for a negative split.  My goal range of 4:20 to 4:30 simply came from calculating what would happen with average pace of 10:00 - 10:15 minute miles.  I crossed the 5K split at 32:55.  

We covered plenty of familiar ground in those first miles, north on Piedmont Road, south on Central Park.  I had no trouble maintaining an easy pace on the gently rolling hills.  I took walk breaks at every water station, spaced out every 1.5 to 2 miles.  As I made the turn from Jackson Street onto Auburn Avenue at the Martin Luther King Center, I passed the 5:00 pace group, and chatted for a moment with Rebecca Ludwig from Tucker Running Club, who was running her first marathon.  At the mile 5 marker, I took my first gel, shortly before reaching a water stop in Little Five Points.  Around the 10K timing mat, I passed Linda Bode Phinney, also with Tucker Running Club.  Two years ago when I foolishly ran the Publix Atlanta Marathon with an untreated quadriceps injury, Linda had reported to Bonnie, who was waiting anxiously at the finish line, that I was still upright but mostly only walking when she had passed me around mile 21.  Today I crossed the 10K split at 1:04:51, satisfied to have sped up by about 20 seconds per mile over the last 5K.  

Official course map

This mile was a little crowded, as both half-marathon and full-marathon runners were squeezed onto a single lane of Freedom Parkway, but we regained more road space before reaching the mile 7 marker on North Avenue.  After carefully working our way uphill on North Avenue, we turned onto Highland Avenue heading north, where I began clocking my first sub-10 minute miles, heading mostly downhill.  I deployed my first mantra, PATIENCE.  I knew that I couldn't run 9:45 miles for the remainder of the race.  And the PATIENCE mantra helped me drop back down to a couple of low 10 minute miles through Piedmont Park, then heading uphill on 10th Street and south on Juniper Street.  I had taken my second gel at the mile 9 marker near the Park Avenue pedestrian entrance to the park, and washed it down with water before leaving the park at the Charles Allen gate.  I began overhearing some complaints about the hills from a few of the runners around me, but I just kept a steady beat.  We ran through the Georgia Tech campus for mile 12, then turned onto Marietta Street to return to the start-finish area.  I was deliberately holding back, expecting that more half-marathon runners would pick up their pace as their finish line approached, but I think that I passed more people than passed me, even though I ran mile 13 in 10:02 minutes.  Shortly before reaching the mile 13 marker, I saw Bonnie, who had completed her 5K race in less than 58 minutes, her best time in a couple of years.  She looked good and she seemed very happy to hear me call out that I was "on schedule". 

I crossed the half-marathon timing mat at 2:13:36, perfectly within my goal range of 2:11 to 2:15 for the first half of the race.  Even though my warmup was over, I held back from speeding up.  I took my third gel, then water from a station between the Georgia World Congress Center and Mercedes Benz Stadium.  Circling the stadium, I was looking up at the structure and daydreaming about how well I had run the first 14 miles, when...

Atlanta, the Land of a Thousand Potholes.  

My left foot landed in the middle of a big round hole in the street.  I stumbled out of the runner's lane, barely managing to stay on my feet.  My left ankle seemed to pop.  I slowed to a walk.  The runners around me asked if I was OK.  All of this training ruined by a misstep in a pothole?  But as quickly as the sharp pain had struck, it began to subside.  I tried to run a few steps, that went alright.  I ran a little faster, so far so good.  I responded to the other runners, "I'm OK but I wonder how this will feel in 10 more miles." But I managed to get back up to speed.  Fortunate to have escaped disaster, I kept my eyes closely peeled to the road ahead of me for the rest of the run.  

After the mile 15 marker, we turned onto James Brawley Drive, which is now a long pedestrian walkway through Clark Atlanta University.  It was a nice section of the race route, but I had mistakenly remembered this section from training runs as being relatively flat.  I was wrong.  Badly wrong.  Apologies to any readers who overhead me claim at the expo that mile 16 was flat.  Fortunately there was a water station and lots of enthusiastic volunteers.  

Remarkably, my left ankle didn't hurt.  I should say, everything was just a little bit sore, but I was also running sub 10 minute miles, from 9:47 - 9:59.  I tried to remember one of Coach Carl's "Ten Commandments of Marathon Running," to take it easy in miles 14 - 19.  PATIENCE, I repeated to myself.  That helped keep me from going any faster. At mile 17, I took a fourth gel, running along the familiar roads of Castleberry Hill from the Run the ATL races.  I was passing a fair number of people, even with my relatively conservative pace, but I thought that I could maintain this for another 9 miles.  I began to say to another runner, "We're two-thirds done."  Then I remembered the classic marathon advice, the 20-mile mark is the halfway point.  And I kept my thoughts to myself.  

Around this time, a couple of young women running together passed me.  They were running pretty easily, maintaining a good conversation.  I tried to keep up with them, especially when they seemed to slow down a bit.  Then someone would cheer, they would "whoop!" in response, and the "whoop!" seemed to propel them forward.  I should try that, I thought.  But I didn't have the energy to generate a "whoop!"  Eventually they would slow down, I would catch up, then another "whoop!" and they took off again.  That must have continued for several miles, as we ran past the old Olympic Stadium, now Georgia State University Stadium, the site of my greatest half-marathon performance.  "Whoop!" I thought to myself, and picked up a little speed, although perhaps not as much if I could have verbalized it.  I took a fifth gel, but had to wash it down with a couple of swigs of my own bottle of Nuun, as there wasn't a water station nearby.

As we passed the stadium, we approached a big hill on Hank Aaron Drive.  I've known about this challenge since the first time I ran the second half of the course back in December.  Today I was ready for it.  I glided up the hill, passing a bunch of walkers.  I remained calm, kept running easily to the top of the hill, until turning onto Atlanta Avenue.  With the turn, a level street, the mile 20 sign and a timing mat greeted me.  3:22:38 elapsed, with just 10K to go.  "Whoop!"  Actually I just said, "10K to go!!" and started thinking about a 60 minute 10K run.  I was definitely going to smash my old personal best of 4:48, and was on track to finish in less than 4:30, as long as I kept running.  I had not intended to pick up the pace this early.  But following the classic marathon advice, I was halfway done.  And I was ready to speed up.  I covered mile 21 in 9:18.  That was probably too fast.  And in mile 22, I had to slow back down to 9:46.  Still, I was pretty happy with that.  Every mile that was a sub 10-minute mile was more progress toward a negative split marathon.  

On the Cheney track, Bob Wells was cheering us on.  Thanks Bob, that really helped at the same time that I saw the mile 22 marker.  I finally spotted the 4:30 pacers on the street, less than 100 yards ahead of me.  I had been trying to catch up to them for more than 3-1/2 hours.  I also caught up with the two women on the track, and kept up with them until we got back onto Georgia Street.  Someone cheered again, they went "Whoop!" and moved in front of me for good.  Nonetheless I was still running at a sub-10 minute pace.  Just four miles to go!  

There was one more hill that I had dreaded from my practice runs, heading up to Founders' Park.  But today, it looked like we were running a slightly different route from the map.  Although we were going uphill, the elevation was not nearly as severe as it would have been if we had turned one block earlier.  Thank you, Atlanta Track Club!  I made my way easily up the hill, turned left after passing Founders' Park, and then returned downhill.  Mile 23 in 9:56.  Just over 5K to go, at 3:51 elapsed.  

But now we were heading uphill on Hank Aaron Drive.  It was a tough haul.  I took my last gel shortly before the water station.  I don't recall running under the Olympic Rings, although they must have been near the water station.  I guess I was too busy looking down for more potholes.  I just kept running once I had cleared the water station, and eventually the road leveled out.  We crossed Interstate 20, turned right onto Martin Luther King Drive, heading due east.  A lot of people were walking.  I kept running, knocking out a 10:02 minute mile 24.  My legs were really hurting, but remembered all of the advice that I had read and heard that the last 10K was going to hurt.  It was supposed to hurt.  And I knew that I would be disappointed with myself after the race if I didn't keep pushing now.  4:02 total elapsed at the mile 24 sign.  

I came upon the last water and nutrition station.  They were serving raisins.  I accepted a big cup of raisins, tried to eat them down as I walked through the stop, then took a cup of water.  Raisins, water, raisins, water.  I wasn't able to eat all of the raisins before reaching one of the last garbage boxes.  And it was time to run again.  Less than two miles to go.  Less than 20 minutes to glory and a huge PR.  At Oakland Cemetery, we took a left turn, then another left followed by a quick right onto Grant Street.  As we passed under the MARTA tracks, there was a timing mat, after my watch had sounded for mile 25 in 10:09. Turns out it was the 40K timing mat, 4:10:11 elapsed. 

Left turn onto Decatur Street, less than 1-1/2 miles to the finish.  HAMMER TIME, I thought.  But I could not speed up.  The thoughts crept into my mind: 

"I'm never running another marathon.  

I'm glad that I didn't get into the New York City Marathon."  

Nonetheless I began to gain a little satisfaction from passing several people that were walking.  Uphill I continued to run.  I tried to speed up, just keeping the number on my watch below 10 minute / mile pace.  "Never %$#&ing quit" I said to myself.  Passed another walker, and then another.  No one was passing me.  

"Never %$#&ing quit."  This time out loud. 

I'm just coming into the picture.

That mantra restrained me from taking an extra walk break.  I passed the Walgreen's with the old sign marking the Five Points intersection with Peachtree Street, where the street name changed from Decatur to Marietta.  And up ahead, the CNN building and the Omni Hotel rose into the air.  They were SO FAR AWAY.  And then they were A LITTLE CLOSER.  Finally the road leveled out, and then a slight downhill.  This is where I wanted to speed up, but I couldn't.  Not at first.  I caught up with another runner, said out loud "Two more blocks."  He kept up with me, that was fine, I just needed to keep moving.  One more block, as we crossed Centennial Olympic Park Drive.  And somehow, I sped up.  Then a right turn into the park.  People were lining both sides of the walkway.  Tes Sobomehin was cheering me into the finish, probably a bunch of other people that I knew that I couldn't see through my blurry vision.  I moved ahead of the man that I had encouraged on Marietta Street.  I found some speed that I didn't know that I had.  Another man in an orange shirt was moving slowly.  I couldn't wait to get to the finish line, and passed him as well.  

And then I had crossed the finish line!  I didn't see the clock, I didn't know my time, but I knew that I had definitely run a huge new personal record!  Several big fist pumps as I slowed to a walk.  Then I straightened up, and with my arms, spelled out the letters of Mina's name in a silent tribute.  

M      I      N     A
(Too bad my arms weren't more flexible.)

Official time, 4:24:07, 10:04 min / mile average pace.  That was really tough.  But I did it, with a 3 minute negative split, and a 24 minute improvement on my previous 4:48 marathon best.  It took every bit of training, every minute of mental preparation, and every last scrap of grit to get this result. 

I'm really proud of this race, starting slowly and gradually and continuously picking up speed over 25 miles,
then maintaining through the finish line. 

What's next?  For now, no big decisions.  But Brian Minor and I have a mano a mano competition planned for the Singleton 4 Miler in April.  Stay tuned!   

February 1, 2020: The Hearts and Soles 5K, embedded in a 12-mile workout

With four weeks and a day to go until the marathon, I was determined to follow Coach Carl's instructions for today's workout to the letter.  After a 20-mile long run two weeks ago, and 18 miles last Saturday, I was grateful for the "drop-back" week, to "only" 12 miles.  

Gotta save some energy for the 23-mile run next weekend! 

Last year I ran the Hearts & Soles race at maximum effort, completing my second-fastest 5K in 23:35, but somehow a muscle pull started to bother me after the race, compromising my training plan for the March half-marathon.  Since I can use the 2019 race as my Peachtree Road Race qualifier next month, there's nothing in it for me to run fast today.  

The trail was renamed in honor of the former First Lady in 2018. 

Bonnie and I arrived about 90 minutes before the start of the race.  After picking up our race numbers and some dynamic stretching, I set out for an easy run on the Michelle Obama trail.  The air was a little foggy as the trail passed through a wetland next to the South River, but I really enjoyed the easy pace in the cool temperature.  I forced myself to take walk breaks every few minutes, every time my per mile pace dropped faster than a 10 minute mile.  After three miles, I had reached the intersection with Clifton Church Road, turned around and returned to the start of the race.  I had about a mile to go when I saw race cones and volunteers on the trail, as if the race route was going to be on the trail.  That was a new twist - previously, the race had gone out-and-back to a school at the end of the dead-end road, and I had assumed that today's race would be no different.  

6-mile warmup at a 10 min / mile pace, great route! 

Realizing that the 8 am start time was approaching, I picked up the pace a bit, to get back to the parking lot for the race start.  To my surprise, the start of the race was far from the previous location - it was probably another 1/4 mile to the east.  I followed the rest of the participants and discovered that the start was on Panthersville Road.  I arrived just in time to watch wave A start.  I felt a pang of regret that I wasn't racing this morning - but quickly put that aside as I found my way to the front of wave D, 11:00 min / mile or faster, intending to continue running at a 10 min / mile pace.  

We gradually moved up to the start line, and I was near the start of the timing mat when the airhorn sounded.  I thought that I began with great restraint.  Then I checked my watch about 1/4 mile in, after we turned onto Clifton Springs Road, and I was running at a 9 min / mile pace!  Nonetheless, the effort felt easy, and I decided to just stick with that pace.  Later on, I regretted missing the opportunity to practice my marathon race start at 10:00 min / mile maximum pace.  But I was now committed.  

5K race route

To my surprise, we turned into a bus parking lot, ran downhill for 100 yards or so (past an abandoned football stadium), and then turned around to run uphill, back out of the lot.  Not the most scenic route, but finished mile 1 in 9:03.  After turning back onto Clifton Springs Road, almost immediately we turned onto Wildcat Road, on the old race route.  I just kept moving at an easy pace, slowed down to a walk at the water station, and then discovered why the race route was changed for this year: the gates on the road to the school were locked.  I later heard that the Atlanta Track Club was denied permission to enter the school grounds just a few days before the race, and had to scramble to change the route.  I guess there must have been a security concern about opening school grounds on a Saturday.  

But the change in route was an upgrade from this point: we turned onto the Michelle Obama Trail for the return route.  This was relatively flat.  Although the path was only about 12 feet wide, by this stage of the race, we were spread out enough so that there was plenty of room to run.  I passed the mile 2 marker at 9:12, at an easy enough pace so that I had brief conversations with some of the other runners along the route.  Yes, I was mostly passing people who had started in front of me, probably mostly in wave C.  

Good advice for an easy recovery week run! 

I spent part of mile 3 chatting with Dung and Kathy Nguyen, who have run every Atlanta Track Club Grand Prix race for several consecutive years, and were running this race together, as they typically do.  As we neared the parking lot, completing mile 3 in 9:21, I decided to throw in a 15 second stride, and picked up my pace.  It felt so good to "let off of the brakes" after 9 miles of easy running, and after 15 seconds had passed, I just kept running fast.  Actually I stepped up the pace just a notch, for another 15 seconds, as we made a couple of turns through the parking lot.  And then with the finish line approach, yet another burst of acceleration into the finish line, moving at more than 10 miles per hour!  Even so, I was outkicked by a young man going into the finish, not that I was racing anyone.  Official time, 28:16, 9:06 min / mile average pace. 

What was that about total recovery week?  Oops, my exuberance got the better of me. Fortunately I was lucky this time: no strain or injury.  Perhaps because I was thoroughly warmed up, and I was accustomed to running strides by this stage in my training, I probably maintained decent form through the last 45 seconds of the race.  After getting a bottle of water and unpeeling a banana, I set out for the last 3 miles of my workout, running another loop of most of the race route just under a 10 min / mile pace, skipping the bus parking lot. 

3 mile easy pace to finish the 12-mile workout.  

Although I've been extremely busy at work (and this race report is posted nearly 2 weeks after the race), I've maintained the marathon training program, in fact I haven't missed a single workout!  During this stressful time, my runs have been my cherished hours of "me" time.  Everything is nicely falling into place for the marathon on March 1! 

  

January 18, 2020: Livvy's Love 8K (as part of a 20-mile workout)

43 days to go until the marathon!  I've had some good workouts and have stayed on track with the training.  Even with a two-week trip to the Philippines from Dec 28 - Jan 10, I managed to run every other day.  

For today (January 18), my schedule with Coach Carl prescribed the first 20-mile run of this cycle.  The date coincided with the Livvy's Love 8K race, a fundraiser for scholarships for Tucker High School students.  I've raced this event several times before, and while it's a small community event, I've enjoyed the route around Stone Mountain, and the sense of supporting the family foundation.  I ran the race from 2014 - 2017, then skipped in 2018 to focus on a marathon training cycle with the Atlanta Track Club, and was out of town for a family wedding in 2019.  While today's workout was simply 20 miles at a "relaxed pace and rolling hills", I was conscious of next Saturday''s workout (January 25), in which I'll speed up a bit for the final 6 - 8 miles to approach goal pace for the final miles of the marathon.  

My intention was not to really race Livvy's Love this year, but I wanted to get as many miles as possible on the course prior to the start of the race at 8 am, and then practice running on tired legs for the 8K / 5-mile distance.  We went to bed relatively early last night, and I set the alarm for 4:00 am.  I needed a little time to get out of bed, but after a pre-race breakfast of oatmeal, a cup of cappuccino, and a cup of blueberries, I was ready for the long run.  I parked the car at Stone Mountain Park around 5:25 am, and after a couple of minutes of dynamic stretching, set out for the first loop of the mountain, in the clockwise direction. 

Today's running route, with the race accounting
for one counterclockwise loop of Stone Mountain,
miles 14 - 19. 

I was pleasantly surprised to see other runners and walkers on the course, even at 5:30 am.  I carried a flashlight and was quite visible with a Noxgear vest, but in fact the road was fairly well lit and there was virtually no automobile traffic.  About 1 mile into my run, a couple of deer crossed the road in front of me.  I realized that I probably wouldn't cover 15 miles before the 8 am start unless I ran the entire route at goal marathon pace.  It didn't really matter if I covered "only" 13 or 14 miles before the start of the race: the most important thing was "patience" to get in a good workout. 

After the first 5-mile lap (53:30, about a 10:40 min / mile pace), I ran a loop around the Twin Oaks lot where the race would begin, and began running in the opposite direction.  The counterclockwise direction tends to feel a little easier: it's the same elevation change, but perhaps the uphills aren't as steep, even though they are longer.  At mile 7 elapsed, I saw a couple more deer crossing the road.  Were they the same deer that I saw earlier, about 2 miles from my current spot?  In any case, the relaxed pace and the peaceful nature of the park was ideal for my running and my mental state.  A feeling of peace settled through my body.  I finished the second 5-mile lap in about 52:30, moving just a little faster.  Throughout today's run, I took a Shot Blok every 15 minutes or so, and took a 30-second walk break every 2 or 3 miles, drinking a sip of water.  

It was now around 7:15 am.  It wasn't realistic to run a third loop unless I tried to race it, and that wasn't on the agenda for today.  Instead I ran north along Hugh Howell Road, encountering no automobile traffic at all.  Approaching the north exit of the park, I returned to the start/finish area for the race via a relatively steep uphill service road.  I remember how difficult that road was 5 - 6 years ago when I was first running, back when I thought that I had to run every workout as fast as possible.  But today I know that there is plenty of mitochondrial-building benefit in easy effort runs.  Taking the hill at an easy pace, this section was just a good workout, a valuable part of today's training run.  I returned to the start/finish line with about 12-1/2 miles elapsed, and saw Bonnie who had driven separately on her own warmup loop for the 5K out-and-back race.  I just kept moving doing loops around the Twin Oaks lot until the announcer asked runners to approach the starting line.  This is the first time that I had run more than a half-marathon before beginning a "race", 14.28 miles to be precise! 

I lined up close to the starting line with about 20 runners ahead of me.  Norman Hayes gave the runners instructions on the course, and then we started!  The group ahead of me took off at a swift clip.  I began to follow, then quickly remembered that I wasn't racing.  Actually my legs were already a little sore from the accumulated mileage on the morning, so they reminded me to take it easy.  Nonetheless, I was running at a 9:00 min / mile pace, without too much exertion.  After completing the first mile of the race, we started on a long downhill on the southwest side of the mountain.  I just took it easy, maintaining the 9:00 min / mile pace.  I must have been in the back of the first pack, and no one was passing me.  Before reaching the mile 2 marker, I saw a cheer group holding a sign marking the 5K turnaround point.  

In the third mile, I began to slow down, once the elevation profile of the hills evened out along the south side of the mountain.  I guess I wasn't ready to run too many miles at a 9 min / mile pace after the 14 mile "warmup", but a 9:40 min pace for mile 3 felt pretty comfortable, in line with Coach Carl's suggestion for next week's workout to run the final 6 - 8 miles of an 18-miler at a 9:45 min / mile pace.  In the middle of mile 3, I heard a lot of honking behind me.  A man driving a big black pickup truck was cheering us on!  

Mile 4 also went pretty smoothly at a 9:50 min / mile average pace.  Near the end of the fourth mile, we started going uphill, coming away from the lake.  Now for the toughest part of the race, heading uphill toward the old Stone Mountain Inn.  I was huffing and puffing as I ascended the hill.  It seemed ridiculous to think that the counterclockwise direction was easier!  As my energy faded near the top of the hill, a woman offered me a cup of water.  Consistent with my marathon training plan, I slowed to a walk and gratefully accepted the water.  I smiled and called out to the volunteers at the water station as I walked past, "You're located in the perfect place!"  Rejuvenated by the water and the 30-second walk break, I returned to running as I crested the hill. 

Now to pick up the pace: I had run the first four miles at a sub-10 minute / mile pace.  My watch to that point was showing a 10:30 min / mile pace for mile 5 of the race course, so I wondered if could I drop the pace for the final half mile.  Heading downhill, I cautiously sped up a bit, the legs responded as expected.  Turning the corner for the last quarter-mile, I passed a few 5K runners entering the finish area from the opposite direction.  I could see the finish line up ahead in the distance, also a few dozen feet uphill, but I dug deep to maintain a good pace.  It helped that some cheerleaders were encouraging me all the way into the finish line, crossing the mat at about 46:30 elapsed, about a 9:20 min / mile average pace for the race.  

I was really pleased that I managed to speed up for the entire 5 miles of the race.  Accepting a banana and a bottle of Powerade from a volunteer, I resumed running at an easy pace, to finish off the last fraction of a mile to complete 20 miles for the day.  My legs were sore from the effort, but I felt that this was one of my most successful 20-mile training runs, and a very good omen for the marathon to come.  

Bonnie in the middle of mile 3 of the 5K race (above);
approaching the 5K finish line (below).

After the race, I ducked into the tent to warm up, and discovered that Quinn Porter was offering post-run stretch therapy.  I had a hard time relaxing enough, but Quinn was patient, and quick breathing helped me to relax so that he could contort my legs into some surprising positions.  That really helped my legs feel better!  

"Oh what a relief!"

As the stretching session concluded, the awards ceremony began just outside of the tent.  Although I've won age group awards in this race in the past, I didn't expect anything with a 46:30 finish, at least 5 minutes slower than my course best when I was just running 5 miles for the day.  When they called out second place for the men's 50 - 59 age group, the announcer was teasing the man for looking too young.  Then I was shocked when they announced that first place went to "Frank McDonald"!  I guess the faster 50 - 59 men ran the 5K, or did something else today besides this race.  I gently pushed through the crowd to accept the medal from Nikki Hayes, then posed for photos with Olivia Hayes' siblings.  

Bonnie was front-and-center taking photographs.  Then
she asked me to bite the medal, which caused the crowd to laugh! 

The announcer said "This is what a real 50-year-old man looks like",
then I abruptly pulled off my cap.  For the first time in my life,
I felt proud to show off my balding, grey head!