Inevitably, we change, progressing or regressing in all aspects of life. My running received less of my time and energy the past five years than the previous, and therefore my capabilities diminished.
This past May, I ran the half in my hometown marathon event, intending it to be a “fun run” for me. The distance alone is longer than I have gone in any workout in over a year. So, I started at the back of the pack and gradually worked my way into a faster pace.
During the first couple miles, my pace was consistent with my running friend, James Duden, who finished the full marathon in a very respectable 3:44:36. As we conversed, I am sure we were pushing ourselves well beyond his overall 8:34 pace, because I needed to drop off for a while, before recovering and then moving ahead of him.
Over miles seven through nine, the course elevation drops almost 600 feet. That is a significant downhill stretch, and gravity helped me increase to a 7:17 pace for those three miles. Then the course flattened for the next few miles.
Around 10 miles, I found myself in a group of four runners. They were doing the full marathon, so the pace slowed as we chatted for a couple of miles. It was so comfortable that I almost missed the sign indicating 12 miles.
Discovering that I felt good with just over a mile remaining of my fun run, I decided to “finish strong.” As I passed several runners, I heard my group rooting for me from behind.
I did not realize it at the time, but mile thirteen is another 160-foot downhill segment. Gravity, adrenalin, and all my racing mechanics kicked in, conspiring to help me to a 6:45 pace for the mile. My heart rate exceeded 150 for the first time during the race, and my cadence jumped to 176. Over the flat, final 1/10th of a mile, I got even faster, with a finishing kick at a 5:41 pace.
Moreover, nothing broke, popped, tore or otherwise got injured!
The moral of the story?
Old guys can still move pretty fast, but we need a lot more warm-up than when we were younger.
TRACKING #1-615230