This race last year was my last good, healthy one. For you young whippersnappers, don’t put off until tomorrow what you can do today.
In 2023, my finish time was 27:04 with a chip time of 26:56. I finished 68th overall, 49th male, and 8th in the 60 to 69-year-old males.
The FredNats Salute to Veterans 5km finishes inside their stadium and is the tenth race in the 2024 Coldwell Banker Elite Grand Prix.
Today’s goals were to keep my heart rate under 150 and run the entire race. I completed this course in the spring Grand Slamrock while in persistent afib, in 39:36, running 90 seconds every 6 minutes and walking the rest.
The race started at 10 am on the first day of standard time. I left my house at 8:35 am and arrived at the stadium around 8:50 am. I looked at the in-stadium course setup. The limited number of cones were in the correct locations.
I started my 24-minute warmup at 9:20 am. I did eight 3-minute segments, running 30 paces in the first seven and the entire last segment. Though not running hard, my heart rate peaked at 135. That was while walking 16 of the 24 minutes.
With plenty of time to spare, I hit the bathroom in the stadium and roamed out to my car to change into a singlet.
The weather was typical for November: 50 degrees, 37 degrees dewpoint, and sunny. I wore shorts over compression shorts, my white FARC singlet over a long-sleeved undershirt, a ball cap, neck gaiter, gloves, and my Saucony Triumph 21 shoes.
About 3 minutes before the gun, I mixed into the crowd well toward the back.
The race director fired the starter’s pistol on time, and we were off. After the initial downhill, we turned uphill onto Carl Silver Parkway. I felt well but hit a heart rate over 150 before summiting the hill. I slowed down until my heart rate dipped into the 140 range.
After turning onto Gordon Shelton Boulevard, we headed downhill, and the pack started to thin. The measured course allowed for two lanes. However, cones limited runners to one lane, lengthening the shortest possible route. I completed the first mile in 10:38. I maintained a pace to the bottom of the hill at the turnaround, keeping my heart rate under 150.
Reaching the slave museum memorial garden, we turned around and headed uphill. I slowed some and kept tight to the tangents, never exceeding 150 bpm. My breathing was not labored, but my quads started complaining. My second mile was 11:28.
The final mile started flatter. When turning onto Carl Silver, there was a chilly but mild wind. The last uphill was after rounding the traffic circle. My heart rate stayed under 150, and the remainder of the course was either down or flat.
I was able to push downhill on the road behind the stadium. We went through the external access gate onto the field by the left foul pole. Mile 3 was right after the entrance, and my time was 11:13. Looking ahead, there were more cones to delineate the course, but they were in the wrong locations, shortening the course. My Garmin measured at 3.13 miles. Any record set on the course would not be valid.
My finish time was 34:49, and my chip time was 34:32. I finished 172nd overall, 101st male, and 13th of 22 in the 60 to 69-year-old males.
I was happy that I ran the entire distance.
After finishing, I walked a little cool down and made it to the stage by 10:50 am to emcee the awards ceremony.
This race was my tenth race finish in the 2024 Coldwell Banker Elite Grand Prix. I picked up my third series medal themed as Fall, awarded to those who have completed nine series races.