Papa’s Peach Classic 5K Recap

Good evening again fellow runners! I have been in recovery mode this week from running in the Hotlanta Half Marathon this past Sunday. I ran 1 mile on Tuesday and Wednesday and 2 miles with a friend on Thursday.  By that time, the soreness in my thighs was gone.

Today, I was crazy enough to run in the Papa’s Peach Classic 5K in Musella GA. Musella is a small rural town about 45 minutes away from Warner Robins. I primarily went to support friends from my running group who signed up to run it. Last year, a little over 100 people signed up for the race.  This year, the number was 175.  A great turnout for a race that is 2 years old.

The course was 1.54 miles out and back.  The race director stated that the course was relatively flat.  While not as hilly as some of the other races I have been to, it did have a few hills.

A little after 8 the race began.  I ran at what I thought was a comfortable race pace.  Even though some parts of the course was shaded, it was humid.  Before I knew it, the turnaround point was in site.  One advantage I like about a front and back course is that I can cheer my fellow runners on the way back to the finish line.  I made sure that I cheered my Run For God friends and others.

The final half mile was up a (slight) hill.  After I reached the “peak” I saw the finish line and made a mad dash for it.  A little tired from pushing myself, I walked around a little bit then turned in my finishing card.  Then like I aways do, I turned around to run my friends back to the finish line.

While we were waiting for the final runners and the start of the awards ceremony, I met a couple that will be training for their first marathon this November which happens to be the same one I am running: Rock N Roll Savannah.  I had a chance to share some of my experiences with them.

Well here are the results of my race. My time was 24:30 (7:54 pace) and I placed 2nd out of 6 in my age group! Not my PB, however, it’s my fastest 5K time of the year. The person that took 1st was from out of state..lol. One of my friends from my running group got a PR AND took 1st in her age division (50-54) out of 9! I am very proud of her. She has a desire to get down to an 8-minute pace so I am going to try and encourage/motivate so she can achieve her goal.

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Well so much for “recovery week”. Think I am back to normal. I’ll be cross training tomorrow and rejoin my RFG friends for our Tuesday and Thursday group runs.  My next race will be the Firecracker 5K in Wrightsville on the 4th of July. Thanks for reading and happy running!

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Lt Col Melvin T. Ingram Memorial 5K Run Recap

Hello fellow runners! Hope everyone is enjoying their weekend especially those in the United States that are celebrating Memorial Day.  I just completed my 3rd 5K race for 2017: The Lt Col Melvin T. Ingram Memorial 5K Run.  The purpose of the race was to honor him and his brother, Willie Ingram Jr.  They both passed away due to a heart attack and stroke respectively.  In addition, proceeds go to a scholarship fund in their names and the race raises the awareness of heart disease.  (More info available at http://www.meltingram.com/)

I wasn’t planning on racing this weekend, however, one of my running buddies from my running group encouraged me to participate.  I am currently training for my 7th half marathon so I had to do the “training plan shuffle” to accommodate this race.

The race was held in Milledgeville, GA about an hour from Warner Robins on the campus of the now closed Central State Hospital, an old mental institution.  Prior to the start of the race, I was asked to give the invocation.  I’ll admit, I was a little nervous however everyone thought it was a good prayer.  I was honored and humbled for the opportunity.

After the invocation, the race began.  The first mile was relatively easy – because it was all downhill.  After that, it was all uphill.  I have been running for 3.5 years and the one thing I have learned was to train on hills at least once a week.  I could tell my training paid off because I was passing people on the hills who were struggling.  After mile 2, I felt like I was running out of gas but I kept on going.  The last quarter mile was on a hill; I felt tired after the final climb that I didn’t sprint to the finish line like I normally do. Here is the elevation chart of the course:

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After I finished, I filled out my race results and went back on the course to get a couple my friends back to the finish line.

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After the last runner came through, the awards ceremony began.  My time was 25:01 and I placed first in my age group (40-44).  This was my third 5K race for 2017 and managed to place in all 3.  While I didn’t set a 5K PR, today was the fastest 5K I ran for the year (8:15 pace).  Out of the 90 runners that ran in the race, I was 9th overall. Considering that I started back running 10 weeks ago , I am very pleased let alone shocked on how much I have accomplished in such a short period of time.

After the race, I joined some friends to eat at one of the local eateries called The Local Yokel Cafe.  Considering I placed first in my age group, I believed I earned my Steak and Eggs! The food was delicious and the fellowship was great.  I also had an opportunity to meet another runner who will also be running the Hotlanta Half in a couple of weeks.  I look forward to meeting up with him and his family and I think it’s cool that others from Middle Georgia will also be running in this race.

Today was a good day and I am seeing that my half marathon training is paying off. I met up with old running friends and made new ones. When I come to race, my goal is to finish. My primary competition is myself.  If I happen to place in my age group, I consider it a bonus.

Well that’s about it.  Sunday is going to be rest day and I am hooking up with some runners on Memorial Day to do something special honoring those that have paid the ultimate price.  Until then take care and happy running!

My First 5K Race in 14 Months

I am currently training for my 7th Half Marathon: The Hotlanta Half on June 11.  This will be my first half marathon in 18 months and I am very excited. My goal is to finish the race; if I end up with a PR, I will consider it a bonus.

I am about to finish Week 6 of Hal Higdon’s Half Marathon Training Plan.  Saturday’s are normally long slow runs, however, today’s workout called for a 5K race.  There were several races to choose from in my area so I chose to run in the Quail Run Elementary Cub Crawl 5K.  Going in, my goal was to finish the race in the fastest time possible.  I already knew I wasn’t going to bust my PR (23:57) since I hadn’t ran a 5K race since February 2016. If I ended up placing in my age group, I would have considered that a bonus.

When the race started, I was in the leading pack.  I just ran at a comfortable but fast pace.  It’s funny on how on race day, your adrenaline kicks in and you run faster than on a training run.  I passed a couple of guys after mile 1 however after mile 2 I noticed one of them catching up to me so I pushed myself a little more.  25 minutes and 45 seconds later I crossed the finished line.  This is the fasted 5K I ran since December 2015 and my 11th fastest overall.  After I filled out my card with my info and time, I dropped it in the 41-50 male age group box (that’s an odd age group).  I noticed that my card was the first to go in.

After the race, the winners were announced.  I ended up taking 1st place in my age group.  The funny thing is I was the ONLY male in my age group. I could have ran slow and still placed.

All kidding aside, I am glad on what I accomplished today.  I ran my fastest 5K in a while plus I placed in my respective age group.  I look forward to running in more 5Ks and hopefully set a new 5K PR in the near future. Thanks for reading and have a great night!

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I Got a New 5K PR! (And set the bar higher in the process)

Good Saturday afternoon to my fellow runners and readers! Hope you are having an awesome day! Well I did it again.  I set a new 5K personal record.  While I got a new PR, I also ended up setting the bar higher than expected for future 5K races.

This morning, I was suppose to run in the Disaster Run.  Originally scheduled for September 13th, it was rescheduled to today.  However, earlier in the week, I got an email stating that the run was cancelled and will be postponed to 2015.  So at the last minute, I decided to run in the Nehemiah Men’s Home 5K Road Race.  With all the marathon training I have been doing since July, I felt confident that I was going to bust my previous PR of 25:37 (7/18/2014).

The race course was flat in some areas with some rolling hills through some of the neighborhoods.  I didn’t pay attention to how fast I was going. Even though I started to cramp a little and breathing harder than I normally would, I felt like my normal 5K pace which is around 8:30 per mile range.  I was about to get water at the halfway point but ended up skipping it.  Even though I felt like I was out of energy, the finish line was in sight.  When I saw the time, I sprinted for the finish.

At the time of the writing, I do not know what my official race time is however when I crossed the finish line my time (according to the time and my Garmin) was 23:57!!  At an average pace of 7:41 per mile, I was able to shave 1 minute and 40 seconds off my previous PR.  The weather conditions was 64 degrees and 100% humidity.  As an added bonus, I placed 2nd in the 35-39 age group! This is the first local race that I have placed; the other races I have placed were at least 50-60 miles away.

To be honest, I am really shocked at what I accomplished today.  I wasn’t expecting such a huge improvement. I would have been happy with a 25 minute race time.  As I commented in another post, I didn’t realize until recently on how training for my first marathon would benefit me in other areas of running.  After I took my Air Force Fitness Assessment last Sunday, I joked around about running a 5K race at the same pace as my 1.5 mile run (7:35 per mile).  I wasn’t expecting to do that a week later!!

So as you can see, I really set the standard higher for my next 5K race.  When it comes to 5Ks, I am used to shaving seconds – not minutes! But I know if I continue to do what I am doing, I will have no problem PRing again!

Thanks for reading and have an awesome Columbus Day weekend!

Happy Running,

Troy

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RnR Savannah Marathon Training Week 10: 9/8/2014 – 9/14/2014

Monday

My first run longer than 13.1 miles was scheduled for tomorrow so I definitely made sure that I rested!

Planned: Rest Day
Actual:  Rest Day

Tuesday

I had a Disaster Run scheduled for Saturday so I went ahead and got my 15 mile run out of the way.

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Planned: 3 mile run
Actual: 15 mile run (11:09 pace)

Wednesday  

Ran a 3 mile “recovery run” after work. Ran it at a ridiculous fast pace considering that I ran my first 15 mile run the day prior!  I also learned that the Disaster Run (5 miles with obstacles) was postponed till October 11th.  The Hero Fest and Disaster Run 5K was still being held. Since I already registered for the original run, they invited me to come on Saturday and run in the 5K for free.

Planned: 7 mile run
Actual: 3 mile run (9:31 pace)

Thursday 

Ran a 7 mile feel good run.  Since I had plans on Sunday, I did a 5.5 mile bike ride to cover this week’s cross training activity.  Great brick workout!

Planned: 4 mile run
Actual: 7 mile run (10:27 pace) and 5.5 mile bike ride

Friday

Planned: Rest Day
Actual: Rest Day

Saturday

I got up early in the morning to run 4 miles with some Run For God friends.  Only one showed up but at least I didn’t have to run it alone.  Later in the morning, I ran in the Disaster Run Family 5K.  It gave us a glimpse of the Guardian Center (disaster preparedness personnel training facility to test out different disaster scenarios).  We started after 10 am and it was very HOT.  However, even though we didn’t have any obstacles, it gave us an idea on what to expect for the real deal come October 11th. After the run, I hung out at the Hero Fest and had the opportunity to ride in a UH-1 Huey Army helicopter for the first time!

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Planned: 15 mile run
Actual: 4 mile run and 5K race

Sunday

My friend who works at GEICO invited me to be part of the 2014 GEICO Family Day at Six Flags Over Georgia.  For $30, we got a package worth over $150.  It included admission to the park, parking, lunch buffet, 2 photos, and complimentary return tickets that can be used during the week of Thanksgiving.  We had a blast but I wasn’t sure what hurt more – the miles of walking around the park or the soreness from some of the wooden roller coasters!

Planned: Cross Training
Actual: Fun at Six Flags!

Planned miles for Week 10: 32
Actual miles for Week 10: 35

8 weeks to Rock n Roll Savannah! 

Have a great week!

Troy

RnR Savannah Marathon Training Week 11: 9/15/2014 – 9/21/2014

Monday

Today was a very special day.  Hunter, my I Run 4 running buddy, turned 17 today.  To celebrate, I literally went the extra mile for him.

Planned: Rest Day
Actual:  17 mile run (13:25 pace)

Tuesday

The Fall 2014 Run for God 5 and 10K Challenge started today. Being a graduate of the Run for God 5K and Half Marathon Challenge, I was asked to help lead the 10K group runs.  Tonight’s workout consisted of a 1.5 mile fast tempo run.  It was kind of funny because after we were finished I said, “That’s it? I am used to running 3-8 miles!”  All kidding aside, it’s great to help motivate and encourage other runners.  After class, I went ahead and knocked out 4 fast tempo “recovery miles”.  Again, I surprised myself with a fast pace considering that I ran 17 miles the day prior.

Planned: 3 mile run
Actual: 1.5 mile run (8:55 pace) and 4 mile run (9:31 pace)

Wednesday  

I really wanted to run 8 miles but since I didn’t take a rest day on Monday, I went ahead took today off from training.  The last thing I want to do is be out of commission.

Planned: 8 mile run
Actual: Rest Day

Thursday 

I knocked out a 4 mile feel good run before I met up with the Run for God group run.  I started at a slow pace however since I felt good, I picked up the pace a bit.  During the group run, I ran with the instructor’s son who is training for the 10K race in December.  Also used the time to encourage and motivate other runners.

Planned: 4 mile run
Actual: 4 mile run (9:46 pace) and 2 mile run (10:34 pace)

Friday

Planned: Rest Day
Actual: Rest Day 

Saturday

In the morning, I met up with some friends to run (more like jog/walk) in the 2014 Macon Run or Dye Color Run.  It was suppose to be held in March of this year however it got delayed for scheduling conflicts.  I even ran the race in a tutu! Yes, I was that brave but the way I look at it, you have to enjoy life to the fullest.  I really didn’t get dyed much during the run however I got drenched during the color festival. Later on in the day, I did an 8 mile easy slow run on the base.

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Planned: Cross Training
Actual: 5K fun run (mileage was less) and 8 mile run (10:09 pace)

Sunday

Kicked off the last day of summer with an early morning 15 mile bike ride around Robins Air Force Base.  The weather was beautiful was a cool morning temperature of 60 degrees.  Great way to end week 11!

Planned miles for Week 11: 32
Actual miles for Week 11: 40 

7 weeks to Rock n Roll Savannah! 

Have a great week!

Troy

Retro Night 5K Glow Run

I think this is the first time since I started running where I began and ended the week by running in a 5K race.  In my blog post titled Marathon Training – Week 9 9/1/2014 – 9/7/2014, I talk about how I ended up closing out the week with a 5K race.

The 5K I ran in yesterday evening was called Project Giving Retro Night Glow Run. The race proceeds will benefit families in the local community who are suffering from chronic illnesses. This marks my second glow run; the first one I participated in was the Rocking into the Night Glo Run on the 4th of July.  My original intention was to run it for fun.

I got to the race about 45 minutes to gun time to pick up my race packet.  While I was waiting, I ran into some friends from Run For God and Run Fit Sports.  I didn’t have any “Glow gear” however one of my friends gave me a couple of bracelets to wear.  I wanted to ensure I was visible for parts of the course that was not illuminated by flood lights.  While I was walking around killing time, I found vendor that was selling Glow accessories.  One thing that intrigued me was a “lightsaber”.  Now that would have been funny if I did by that; I could find another runner that had the same toy and we could have duels while we were running on the course.  However, I didn’t want to accidentally kill anyone either so I settled for a Mohawk headband.

8:30 rolled around and the race finally started.  The course was 1.5 miles and back.  In addition, it was like a roller coaster with multiple hill climbs and descents.  But despite the difficulty of the course, it was very enjoyable.  There were multiple groups of people lined up cheering us on as we ran by.  A couple of freelance guitar players were on hand playing “Don’t Stop Believing” and “Living on a Prayer.”  The course had floodlights at key points and we even ran under a tree light canopy that was put up for the race.  Some parts of the course were dark however you could see runners who were wearing glow gear.

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Screenshot of elevation of the Retro Glow 5K course

Even though I originally said I was going to just do this as a fun run, it was hard not too.  My racing adrenalin kicked in.  My only complaint was that the Mohawk was pressing against my head so after a while it became uncomfortable.  It was hot and I was getting drenched in sweat.  Soon the finish line was near.  And it was downhill. I literally made a mad dash for the finish line.

My (unofficial) time was 26:20.  To date, it is tied as my 4th fastest 5K.  I placed 4th in my age group and was 46th overall. Even though I didn’t set a new 5K PR, I did set a glow run PR! My last glow run time was 27:38.  After the race, there was a little dance party going on so I had to join in and do the “Cha Cha Slide”.

I had a really great time at the Retro Night Glow Run.  It was a great race to close out the week with and I still can’t believe on what I pulled after running 4 miles earlier in the day. Thanks for reading and happy running!

Troy

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