In 2020, I measured a 10km course on River Road and through Pratt and Brooks Parks that was used for Veterans Day races in 2020 and 2021. As part of the measurement, I certified the 5km location.
When Run for Valhalla LLC was looking for a 10km and 5km course for races on Memorial Day 2023 at that venue, I recommended using the existing route with the 5km using the last 5km of the 10km course.
With a morning readiness score of 82%, I was unsure how I would run. I wanted to run the section to River Road at a stressless pace and see if I could break 27 minutes.
The 10km and 5km started at two locations, both going off at 7:30 am. The start line is an easy 12-minute run from my house. From home, I started my warmup at 6:40, doing four repeats of 2-minute walks and 6-minute runs.
Returning to my house, I hit the bathroom, changed into a singlet, walked, and ran back to the start line.
Race weather was 64 degrees, with cloudy skies and a 63-degree dew point. The forecasted rain never fell.
I wore shorts over compress shorts, my red FARC singlet, a ball cap, and my Saucony Triumph 20 shoes.
I made it back to the start with 5 minutes to spare.
I classify the course as challenging and strategic. The course starts and finishes on the park plains about 100 feet above the river. In the first mile, the trail drops 100 feet to River Road. Then, in the last mile, there is a series of climbs back up the 100 feet. The climbs are not severe, mostly 1% grades. There are a couple of 3% and 5% sections. Also, in the rise, there are flat recovery segments.
The route through the parks is on the Belmont Ferry Farm trail, a paved bike path about 10 feet wide weaving through the woods. Many curves in the course can be used to run gapping surges.
Once at the bottom, the course turns downriver on River Road. Though the road looks straight, there are enough bends that not running the tangents can add 20 to 50 meters to your races. There is an uphill section with a left curve where you lose visual contact with the runners in front of you.
Looking at the list of preregistered runners, there are seven other runners in my age group. I recognized four. Two are better runners, and one has run well in the past. Those three are the ones I kept my eyes on as we lined up. I was about 30 feet behind the start line.
I don’t think I went out too fast. However, I was breathing heavier than planned in the first half-mile. By then, I had lost visual contact with the two better runners.
I did not see the 4-mile marker for the 10km or the 5km 1-mile marker. I looked at my watch, where I thought the 1-mile mark should have been in 8:50.
Shortly after that, we went down the steep switchbacks to River Road. I feel I never gain back in a steep downhill what I lose in gradual uphills.
Once on River Road, I glimpse one of the faster 60+ men about 30 seconds ahead of me. I ran the tangents well and passed a few young whippersnappers who took longer routes. I felt a little quad burn in the River Road uphill. I like the burn more than a lactic acid slowdown. My second mile is 8:56.
Past the 2-mile mark, there is an out-and-back section. I saw the two faster runners coming back at me. All the other runners looked female or young.
There was a slight uphill to the turnaround, and then I blasted the downhill on the way back north. Abnormal for me; you could hear my panting and breathing. Coming off River Road, I run the first gradual uphill section.
At the end of this section, there is a 5% grade for about 20 meters. I increased my turnover, knowing the course flattens for recovery at the top. I ran for recovery before hitting the next 3% section, passing the 3-mile marker with a third mile of 8:58. My heart rate maxed out at 182 bpm.
A little more uphill push and then a flat sprint to the finish.
I finished in 27:33 for 16th overall, 11th male, and second male 60 and over. One of the faster runners went off course in the last mile and did not finish.
Recently, I’ve run too many races. It could have been last weekend’s half-marathon or the week before a marathon. By 66, I should know better and make a more realistic projection. My breathing was heavier than it should have been in the flat early sections. I am pleased with the even mile splits.
I ran a 12 minutes cooldown back to my house, changed shirts, and another 12 minutes back to the awards ceremony. So, I got in 10 miles to run a 5km race.
During my post-awards walk home, it started to mist.
This race supports Mission 22 and its objective of preventing veteran suicides.