Saturday, March 11, 2006

St. Malachi 5 Mile Race

Race Day secrets of an age group winner!

Breakfast: 7:30 am - Banana, a bowl of vanilla almond granola cereal with soy milk topped with flaxseed and honey. A cup of black tea with my wife.

Morning Walk 8:00am - 2 mile walk with my wife on a beautiful sunny, 50 degree morning in Garfield Park. Popped 2 Ironman Energy Booster pills.

Warmup: - 2 mile easy run out and back covering the last mile of the course with Dave M.

Race: 9:45am - Race began with a down hill strecth so I remind myself go easy because the first mile goes fast. My stop watch does not record splits and after hitting the first mile in 5:40 I felt comfortable. I was not too concerned with the time and ran on how I felt. I don't remember the other splits. After 2.5 miles in the race I caught and passed the lead woman. I have to mentioned that because I have never beat her in the many years we raced together. She's a tough runner. After 3.5 miles I caught up with Bryce (I met 2 weeks ago from SERC hill workout). We ran together and encouraged one another up to the final hill to the finish. He made a comment we'll see how the hill workout pays off. I was able to pull away the last 1/4 mile. I was hoping to break 30 minutes and finished 29:30 and took 1st in 45-49.


Cool Down: - 2 mile easy jog.

Introduced myself to fellow blogger DaisyDuc. Nice to have met you and I hope your first triathlon race goes well for you this summer. We'll be cheering you on.

To view results clink on link:
5 Mile Results

11 comments:

Joe said...

Well done papa! I also was in the race this morning. I didn't do nearly as well as you though - was 13th in the 20-24 bracket (37:42). I think I need to try your routine before the race! This was my second race after only about 2 months of "training" though. I also ran in the Chili Run.

I'm adding your blog to my list of feeds. Cheers!

-Joe

Anonymous said...

Hey Lou......its Dave Miceli

I am writing this as I am listening to your POD clip...very nice taste sir. Anyhow, you are DA man with that age group win of yours....very nicely done and well deserved. Thanks again for all your pre-race advice, it was very helpfull and I will put it to good use. Also, when I got home, I checked my log against my previous 5mile PR and I can proudly say that today was a PR by over 1 minute....and the other course was flat. So, I'm not as bummed out anymore. Thanks again and job well done.

Cliff said...

Great race Papa.

qcmier said...

Nice race!!!

Is the gym open this week?

TriSaraTops said...

WOW PAPA LOUIE!!!! Great job!!!!!!!! Didn't see ya down there but CONGRATS on the AG win!!

E-Speed said...

you beat Bryce? Dang Papa Louie your fast!

Thomas said...

Sounds like you had one fantastic race. Congratulations.

TriSaraTops said...

Hey--cool pic, too! :)

jessie_tri_mn said...

Wow, great race! You are a speedy guy, that's for sure.

Sub 30 five miler, ugh, I'm so not worthy!

Congrats on the AG victory :)

E-Speed said...

Holy Cow Lou I just looked at this pic and you are in front of one of the SERC speedsters! You really are FAST!

Anonymous said...

Very nice site! » » »