Sunday, 3/8/2015 to Saturday, 3/14/2015 - Johnny's Running of the Green 5 Mile Race

I ran 5 times this week, 20.38 miles.

Sunday, 3/8/2015: 6.6 miles, 1:14:26, 11:24 pace, 34F, 55% RH, 20 mph W wind, wind chill 22F, sunny.

The clocks advanced one hour overnight due to Daylight Savings Time so I woke up a hour later at 8:23AM. There were only three clocks in the apartment to change ... boom, done. Now what? Hmm ... the long range forecast was for temperatures above freezing so ... how about a run/snowshoe/run out to Seneca Park? I had a banana for my pre-run snack, set the timer on the coffee for 11:45 AM, dressed and headed out.

Garmin Connect Activity for Run/Snowshoe/Run

It was a bit windy so I had on my heavy Sugoi long sleeve tech instead of a middle weight under my 1/4 zip Brooks long sleeve pullover on top. I choose the usual CW-X tights and Darn Tough socks on the bottom along with ski mittens, 20 oz water bottle, full balaclava, Brooks beanie and sunglasses. My "go-to" running gear for winter. Those 30 year old (at least) ski mittens are great for keeping my hands warm!

I headed out at a nice and slow pace to the Seneca Park while I held my Dion snowshoes. I got in 1.3 miles before I put them on. Then I did a nice and easy snowshoe walk / mostly run out 2 miles and back 2 miles. I clipped the inside of my right ankle 5(!!) times with my left snowshoe. Man ... did that smart! I knew that I drew blood. Then it was take off the Dion snowshoes and run home another 1.3 miles. It must have looked a bit weird ... but it's what I did. My splits were: 8:59, 12:03, 11:48, 13:03, 12:32, 10:59, 8:20. Kind of easy to figure out what miles were on snowshoes.

My darling wife, Christine, made ribs and sweet potatoes for supper ... mmm! I may be biased but I think she does a better job than Famous Dave's. the Dinosaur or Sticky Lips. Again ... mmm!

Monday, 3/9/2015: Rest day ... almost a workout day. I brought my stuff to work but I was tired and just went home instead.

Tuesday, 3/10/2015: 6.4 miles, 51:55, 8:06 pace, 48F, 50% RH, 6 mph SW wind, most cloudy.

Garmin Connect Activity for Back and Forth on Norris Drive

It was above freezing so I changed into shorts and calf sleeves on the bottom and a long sleeve tech and short sleeve tech on the top along with heavy gloves and a hat. I was a bit overdressed but not by.much. I headed down to Cobbs Hill Park to do hills. The Culver Rd sidewalk was still icy and rutty so I headed down Norris Drive. My plan was to head up to Cobbs Hill the long way. But ... I had a strange pain in the back of my right knee that kind of hurt. I continued on Norris Drive up to Winton Rd N and back to see if it would sort itself out. It kind of did but I didn't want to maybe make it worse by doing hills so I just continued running back and forth on Norris Drive ... avoiding the mud puddles and getting bored to death. My splits were: 7:22, 8:20, 8:17, 8:17, 8:22, 8:09 and 7:46. But a run is a run.

Wednesday, 3/11/2015: Work out!

Yes, I finally made it to LA Fitness to work out! Nothing too special just a set of 12 on the upper body machines mostly.

Thursday, 3/12/2015: A rest day.

Thursday would ordinarily be my day to run. A Tuesday, Thursday, Saturday, Sunday running schedule works well for me but ... my muscles were still sore for working out on Wednesday.

Friday, 3/13/2015: A rest before a race day.

My usual "don't run the night before a race the next morning" rule. It seems to work for me so I go with it. I went out.

Saturday, 3/14/2015: 3 runs of 2, 0.3 and Johnny's of 5.05 miles, 37F, 93% RH, 5 mph SW wind, wind chill 34F, overcast, a real light mist

I got up around 7AM to do my usual: do the dishes from the previous night, have a banana, get dressed, check the race venue and start time, kiss Christine goodbye. I headed out at 8:28AM. The trip down to the Blue Cross Arena only took 10 minutes.

I was there in plenty of time for my fifth running of Johnny's Running of the Green 5 Mile Race. My lifetime PR for 5 miles was on this course in 2012 at 33:58. I wore my usual running attire for 37F: CW-X tights, medium long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I wore Darn Tough socks and my usual New Balance 860 running shoes. I got out for a real nice and easy warmup run of 2 miles at 8:38 pace, link here. Just before the race I got out for a faster 0.3 stride at 6:57 pace to get my heart rate back up.

The course for Johnny's is a simple out and back. The start this year was at the corner of Court St and Exchange Blvd. I got into the pack in my usual spot about 20 feet back from the front and off to the right. I saw a lot of running friends: some knew me and some I knew (I am somewhat bad with names). Steve Levitsky mentioned that he had taken a 15(!) mile warmup run before the race.

The start! - courtesy of Julie D'Ovidio

And ... we were off! The start went well. I found opening running room as we ran down Exchange Blvd up to Ford St.

Outbound on Exchange Blvd soon after the start - courtesy of Ron Heerkens Jr

Then it was a left onto Ford St, across the Ford St bridge and a right onto Wilson Blvd. Pete called out my time as 7:14 at the 1 mile mark (my Garmin said 7:01). Wendy Abbot and Heather Danielson said "Hi, Doug" as they passed me. I tried to draft them but couldn't keep up. Boots, Ellen and Barb from Fleet Feet were cheering just after the 1 mile mark. I gave me a bit of pep in my step to see them. I could see Mark Herberger just ahead of me but I couldn't keep up. Andy Ciaio passed me and said "Hi". Mile 2 passed in 7:08. I knew that the turnaround was coming soon. I had a bit of trouble with my breathing and took a tiny walk break just before the turnaround. Steve Levitsky passed me for a minute before I passed him and kept him behind me. Mile 3 passed in 7:35. I found my running mojo and kept it in gear the rest of the way. Boots, Ellen and Barb were still cheering just before mile 4 again. Thanks! Up to the Ford St, turn left, over the Ford St bridge and right onto Exchange Blvd. Mile 4 passed in 7:22.

Inbound on Exchange Blvd and grimacing for the finish (as usual) - courtesy of Ron Heerkens Jr.

I was running well but didn't run to start a sprint yet ... still too far to go. I concentrated on keeping my position. I could see the I-490 overpass .. too soon ... crossing Court St, mile 5 in 7:06 pace ... now ... I sprinted into the finish, 36:27, with the last 0.05 mile at 5:35 pace. I was thirsty so I quickly downed a bottle of water. I didn't stick around very long and was soon back home ... places to go.

The sweet Johnny's long sleeve cotton T-shirt

I can beat myself up about this race. Maybe I was too warm or it was too humid. Maybe I'm a wuss. The tiny walk break at the mid point on a 5 mile race ... come on! But ... it's just the start of the spring race season and there is plenty of time to do speed and hill workouts. I did OK officially, 36:18, 7:16 pace, 169th out of 1387, link here. I was 5th out 66 in my M55-59 age group, link here. I was only 11 seconds off the podium.

Wendy Abbot outkicked Heather Danielson to finish in 34:05 and 34:09 respectively. Andy Ciaio finished in 35:57. Steve Levitsky finished in 36:33. I did see that Mark Herberger aged up to the M60-64 age group. He took first with a 35:42.

Soon Christine and I changed gears and were on the road for Lakewood OH. The plan was for a quick trip to celebrate her son, John's, 34th birthday on Saturday night and to see her father in Ravenna OH on Sunday. Our trip to Lakewood OH was uneventful except for a bit of concern when we ran in a 10 mile patch of pea soup fog in PA during the late afternoon. Visibility was reduced to about 1/4 mile. We met up with her daughter, Beth, her finance, Nick and John to have pizza, wings and brownies for supper. We weren't exactly nightowls ... we were all asleep by 11AM.