Saturday, May 28, 2016

Day 3,436: Fast Track 5K

DULUTH, Ga. -- It has been seven weeks since my last race and I used the time in-between to focus on speed and conditioning.

I'd wanted to run in this race last year since it supported the Southeastern Railway Museum, but instead I ran in the Kettle Krush 5K, which was much closer to home. I'd run a PR in that race but it wasn't USATF certified, so it wasn't eligible for use as a qualifying time in the Peachtree Road Race.

So this year I signed up for the Fast Track 5K (which is USATF certified) at the last moment, thinking this course was bound to be pretty flat and I wanted to see how my fitness was prior to starting training for the Oct. 9 Bank of America Chicago Marathon.

On race day, I got up early and made the 40-minute or so drive up to this suburban city. Parking was great near the town square and it was easy to check in and get my race bib and T-shirt. There also were restrooms as part of the town square and it didn't seem like there were too many people in this race (118 people finished it).

Before I parked, I drove along the course. It looked pretty flat except for two hills in the last mile. I thought about this as I waited for the race to start. My basic plan for this was to hopefully run a 7:00/mile pace so I'd end up with a 21:40 or so and qualify for Group A of the Peachtree Road Race (you need 21:52 in a 5K to do so).

When the race started, the pace was pretty fast as there weren't too many people in the race and the course went downhill. I ran 6:36 in the first mile and I decided to run at that pace believing that I wasn't working too hard.

When I reached Mile 2 I was running a little slower (6:51). At this point the course ends its 142-foot elevation drop and begins to climb the same amount back to the start. Right after Mile 2.5 there's the first of the hills. I could see some guy in his 20s or 30s walking halfway up the hill and then he resumed running. Normally I feel like I can catch up to people who stop and walk but he finished 22 seconds ahead of me!

For most of the race I trailed an 18-year-old Asian woman (who was the first female finisher). She was making good time up the first hill and then entered the roundabout which we first passed at .55 miles into the race and now at Mile 2.67.

But instead of continuing around to the other side of the roundabout, she took the first right, repeating the early part of the course! Police at the intersection were shouting at her and I was too. But she had headphones in her ears and only realized it at the last moment. She doubled back just as I was entering the roundabout.

Over the next few tenths of a mile she surged ahead but I ended up passing her on the second hill, which is about 2.93 miles into the race.

I didn't realize that once you get to the top of the hill, there really isn't much race left, maybe a few blocks and then you enter the Town Green for the finish. I kicked at that point and finished in 21:44, the first time this year I broke 22 minutes for a 5K.

I ended up being sixth overall and placed first in my age group, winning a red-colored railroad spike. I was happy with my race time, as I didn't feel too blown up after the race (although my quads were shot the next morning).

Yet I also need to work on that last mile -- I ran Mile 3 in 7:38. It was hilly but I want to be a little more consistent with my split times.

All in all it was a great race and it's definitely one that I could put on the calendar next year!

Time: 7:30 a.m.
Temp: 64 degrees
Gear: Sleeveless technical shirt (Mizuno), shorts, Brooks Pure Connect 3.

Wednesday, May 4, 2016

Day 3,412: Peachtree Road Race time standards get tougher!

This year, the Peachtree Road Race did away with the sub-seeded wave and made it tougher to get into Wave A.
With the Bank of America Chicago Marathon looming, I'd thought about not running in races that did not have specific meaning for my goals ahead.

That meant possibly skipping 5Ks and 10Ks as I moved forward. But today, the Atlanta Track Club gave me reason to run in those extra races because they've made it even harder to qualify for Wave A.

This year, they folded in the old sub-seed wave as well as special waves for the fastest women and the fastest masters runners and made a hybrid out of the seeded runners and Wave A.

"Several different waves starting at the same time created unnecessary confusion and no real benefit to the runners in those divisions," the track club said in an email today. "Combining those waves makes timing the runners more manageable, efficient and most importantly accurate."

To get into Wave A you have to have run a 5K in 21:52 or faster or a 10K in 45:23 or faster. Last year the Wave A standard was 22:58 for a 5K and 47:39 for a 10K.

Luckily, I'll still be in Wave A this year because of my 21:18 time in the Vinings Downhill 5K last August. I was considering not running in it this year but I think I will just to make sure I remain qualified for Wave A in the future.

In February I did run 45:16 in the Charles Harris 10K, qualifying for Wave A by seven seconds.

Saturday, April 30, 2016

Day 3,408: The Great Southern Endurance Run (Oakhurst-Pine Lake)

My debut as a pacer. My friend dropped out of the race a little more than a mile east from the end point above.
PINE LAKE, Ga. -- "Water. That's all we need," the text message read. "Steve is water deprived."

I'd just gotten back into the neighborhood after leaving my car at Stone Mountain Village as I prepared to be a pacer for the very first time, for the Great Southern Endurance Run, one of the most daunting ultras I'd ever heard of.

The race starts at the top of Kennesaw Mountain, makes its way into Atlanta and out to Stone Mountain -- the actual mountain not the city. You have to climb to the top then make your way back to Stone Mountain Village to reach the 100K mark, which is the finish for the race my friend and her friend were doing.

But that's not all -- there's a 100 mile version of the race, the one chronicled a few years ago by AJC photographer Ben Gray, who still holds the course record for running the century in 23 hours and two minutes. From the 100K mark, the 100 mile course continues on from Stone Mountain and makes its way up around Chastain Park before heading back into the city, finishing at Centennial Olympic Park.

So I went down to the basement fridge, got a plastic bag and filled it with cold bottles of water. I pulled out my 100 oz. CamelBak -- that hadn't been used since the December 2014 Honolulu Marathon -- and filled it full of water. If the dude needed water, he could use it and afterward I would just get another bite valve.

"I think you are close to me I'll try to go out on route," I texted. "Meet at (Mile) 31.1 Plasters Ave."

There was no reply.

Probably the first mention of this race to Anna came just two days after she and her friend placed first overall in the Chehaw Challenge, a 50-mile ultra in a park near Albany, Ga. I just saw a listing for it when I was looking up other ultras in the area. The Great Southern Endurance Run seemed like the perfect thing to joke about since the start is at Kennesaw Mountain, where she and her friend frequently train.

"(The) description freaks me out. Are you thinking of doing it?" she asked.

"No, not ever," was my reply.

"Well that was easy. Never," she concluded.

By the end of February, however, her friend wanted to run in it and she decided to give the 100K a try.

It only took me a few minutes to drive over a few neighborhoods, cross under the Interstate 85 overpass and position my car at the edge of a Shell station with water and a few bags of potato chips, since they'd previously requested salty food for the run.

I waited. I did the math in my head, looking at the time of the last text message. Was I too late?

After a while a lone runner, actually walking, emerged from out of the overpass. He was wearing a white cap and carrying a water bottle. I unstrapped my 19-month-old from her car seat and carried her toward him.

"Hey, have you seen a blonde runner named Anna and a guy?" I asked.

"I think they're ahead of me," he said. "I'm just trying to wait out the heat."

I offered him some water but he said he was good and then I strapped the little one back in the car seat. Looking at the turn by turn race route, I didn't have many immediate options. The course leaves the road and then hops on the unimproved section of the Eastside Beltline Trail, running along Ansley golf course.

I've run on that section before, with a BOB stroller, hunting a geocache and it is full of hand-sized granite rocks that often line rail beds. A section of rail still exists here. Someday it will be a concrete bike path.

So there was no catching up with them by car that way. But since this area is where I train, I knew that the unimproved Beltline empties into the newest part of Piedmont Park, called Piedmont Commons. There's even a road that intersects the Beltline in a cul-de-sac called Westminster Drive.

I could go there and wait, unless they'd already crossed the road. Then there would be no catching up with them until the Park Tavern parking lot near 10th Street.

I got back on Monroe but at the last second turned onto Piedmont Avenue to try Westminster. As I pulled down the side street, Anna, her friend Stephen, and her pacer, Marty, were just approaching the crossing.

"You need to read your text messages," I said with my head out the window. It turned out that Anna's battery was low and she hadn't been checking it.

I offered them the ice cold bottles of water and the chips. Anna's friend was shirtless and looked tired. Anna said he'd started walking right before Mile 25. I offered him my CamelBak but he declined and went to find some shade, sitting on the opposite side of the road with his shirt on his head.

Both Anna and Marty seemed fine. She'd run 32.6 miles officially at this point and it looked like the two of them were just another pair of weekend runners enjoying a four-mile loop through the park.

We chatted about how things were at hand and I told them before they continued that I would be in the area in case anyone needed a pick-up.

My original plan when I volunteered to be a pacer was actually to connect with them there, at the top of Piedmont Commons and then run with them as far as I could in-town before getting the wife to pick me up.

But they'd suggested that having a pacer in the last 15 miles or so would be more helpful, so I looked on the course map and decided that I could meet up with them at the aid station at the Columbia Theological Seminary. It's Mile 48.5 on the course map. I estimated I'd run about 10 miles with them until the next aid station in Stone Mountain Village. No way would I want to do that and then go up and down the mountain.

Anna's original estimate was that they would reach there around 1 p.m. With her friend not doing so well in the 82 degree heat and high humidity, their timetable already was pushed back. Yet without other updates I wasn't sure what to do but try to be in the area around the original estimated time, waiting for them to show up.

When we arrived at the seminary my family and I didn't see anybody. It was a little after 1 p.m. and we decided to go to a church playground across the street to wait it out.

Then, a little before 2 p.m., her pacer texted me, "Anna left Stephen behind." Anna's friend posted on Facebook that he had some issues with his hip and Anna continued on a Turner Field but he still intended to walk the rest of the way.

Marty indicated Anna was at Mile 42.5 at this point, which meant she was six miles away from the aid station, which easily could be another hour before she arrived. I wondered at this point if her pacer was continuing to run with her or if she was now running by herself. I texted to see if he was continuing to pace her. I didn't get a reply.

I decided that I would try to see if we could drive down the course to meet her and I would run a little farther on the route. We drove down through Oakhurst and then into Kirkwood. I actually made a wrong turn off the route and by the time I got back on the route I wondered if Anna had already passed this part of town.

So I had my wife drop me off in Oakhurst, about a mile away from the seminary aid station. I wandered down the course a few blocks away from the bar and restaurant district and settled down on a park bench where I'd hunted a geocache in the past. I put down my backpack and waited.

Doing the math in my head, I wasn't sure this was a good idea. If I guessed wrong, then Anna would already have passed this section. I'd then either have to run seven miles home or about 12.5 miles, the new length of my pacing route back to my car parked in Stone Mountain Village.

And then, I saw:

Marty and Anna running through Oakhurst.
I was so relieved, since this seemed to be one of the few things that worked out today. It turned out that Marty had run his route but returned to run with Anna at the Oakland Cemetery aid station after she was no longer running with her friend.

After getting me caught up on what had happened, he turned around and ran the six miles back to the aid station. (I don't know how many miles he logged this day but it had to be more than 20 since he did two out-and-back routes of the course).

As we trotted through Oakhurst at a slow jog, I told Anna what I had available with me, basically what I'd brought to support both her and her friend -- four water bottles that I'd frozen the night before, four GU gel packets, two pocket-sized emergency ponchos that my friend Hal had given me at various tailgating events, and a smattering of snacks -- granola bars, a bag of pretzels and Goldfish.

By this time we were trotting up the hill alongside the seminary when we heard someone clapping. Since I didn't think the aid station existed, I wasn't sure if this was part of the race or not. But Anna saw it was Ben Gray, the 100-mile course record holder and the host of the seminary aid station.

It turned out she was the first person to visit this aid station. As in the first person in the entire race, 100K or 100-miler, to reach this point.

He had a cooler for water and another for snacks, describing various things at Anna's disposal, including an ice water sponge that she used to cool down. She drank a cold paper cup of Ginger Ale.

"It was the best Ginger Ale in my whole life," she said later down the road.

Now that we were back on the road, I was in familiar territory. Thinking that a good pacer should know his section, I drove the 10-mile route the day before and immediately had some concerns. There were parts of the course that did not have sidewalks and put you on the road with cars, with little shoulder, including one place that to me had a bad blind spot.

This crushed my original thought to carry water and food for them in a cooler that I would push in a BOB baby stroller. Instead I carried all the support water and food in a small daypack that I thought I could run with. In doing so, I carried less of both since I no longer had a cooler's capacity.

Just a few hours before I drove the route, I popped into the Big Peach running store in Decatur and bought a Mizuno sleeveless shirt to help with the projected heat during the race segment. But after seeing that blind spot I opted to wear my bright orange technical shirt from the 2014 Publix Georgia Half Marathon. Safety before comfort.

In Avondale Estates our route was more of a walk-run, which was really understandable given the distance. Anna had her first GU gel and then over the next few miles, all of those gels were expended. She was in brand-new territory, having never raced more than 50 miles before.

We made our way over the Interstate 285 bridge and then over the blindspot hill that I worried about. It wasn't as bad as I thought but I didn't want to take any chances. It dawned on me that maybe Anna had signed a waiver for this race but I, the pacer, had not. So what was I doing here? The short segment on Indian Creek was similar but the road was already being used as a sidewalk by other pedestrians here.

Right before Mile 54 we crossed Memorial Drive, a section the race instructions said to "USE EXTREME CAUTION."

At this point the thunderstorms that forecasters warned us about all day came through. It poured down rain and I scrounged through my bag for one of the emergency ponchos and my Atlanta Track Club hat. I offered the other poncho to Anna, who declined.

It probably was a bad sign. At the next intersection we went about a half mile and then she said she probably could only walk from there on. I looked down at my running watch. It said I'd run a total of 5.19 miles -- I usually stop the watch whenever I walk.

We continued along Rockbridge Road. The rain had let up and I did some rough math in my head. We were about four miles away from the aid station and from there, four more to the finish, including the trip up and down Stone Mountain.

She stopped to eat a granola bar at a gas station that I told her has some of the cheapest gas in town. She'd gone through two water bottles and I went through the other two. Freezing them beforehand was pretty much useless, since half of the water we had was still ice. (The two bottles I drank out of finally defrosted the next day). We continued walking. A few men in a car honked as they drove by, likely not because we were in their way but because there was a skinny blonde lady walking down the road.

My friend wasn't feeling well and then with maybe 2.5 miles to the aid station, she'd had enough and decided to drop out of the race. I think the heat had something to do with it and the careful balance of hydration and nutrition you need for long runs like the marathon. She told me her knees were bothering her and why not -- that's a lot of punishment after 56 miles on the road and concrete.

Dropping out of the race happened pretty quickly -- I'd just texted her friend Marty that she was doing fine although we were walking the course from here on out. Another runner, who was seven minutes behind Anna at the seminary aid station and ultimately finished first, stopped and offered Anna encouragement to continue if she could.

He continued on and I wasn't sure what we were going to do. Then I realized that some of our geocaching friends were near the aid station and one of them graciously picked us up.

At about this point her friend who told her to go on at Turner Field had reached the seminary aid station. He then went on to finish the race in 15 hours, 35 minutes. None of the three women -- including Anna -- who participated in the 100K finished it, according to the results.

This was one of my most bittersweet moments in running. I'd prepared for many things as a pacer in the race but it didn't occur to me that the result would be Anna not finishing it. I went over my running data -- did I run too fast? My splits for that 5.16 miles was in the 10:15 to 10:30 range.

If I ever did this race -- and I promise you, I never will -- I would plan to have a series of pacers covering the entire course, as is currently permissible in this race.

I would also have a person drive along the course with me in a car, to help with aid, since the aid stations are far apart and maybe there should be more aid stations closer to the end of the race to help with aid and potential dropouts. I would also have a good communication system, including cellphones and chargers but also maybe two-way walkie-talkies that don't rely on cell service and don't burn battery so quickly.

And yeah, that part of the course that haunted me, the uphill curve with little shoulder and no sidewalk on Rockbridge, no thanks.

POSTSCRIPT: A few days later, Anna congratulated the runners in the race. "It hurts that I couldn't finish, but that gives me even more motivation to come out next year. Yep, see ya next year," she wrote on Facebook.

Thursday, April 21, 2016

Day 3,399: Lottery Winner! (Bank of America Chicago Marathon)

I only see my goals, I don't believe in failure/
'Cause I know the smallest voices, they can make it major
 -Lukas Graham

It was late at night, a little like tonight, when I was a click monkey and entered the lottery for the Bank of America Chicago Marathon.

Why not? I thought. Sure it was a few months ahead of my plan to start training in August for possibly the Houston Marathon in January.

But what changed my mind were a slew of PRs this year, including my 1:42:40 finish last month in the Publix Georgia Half Marathon. I felt that my training was good enough right now and that I wouldn't want to wait until next year to try to run my sixth marathon.

Yet when the days creeped over to today's notification, I kind of hoped I wouldn't be selected. I would have more time to train in August as opposed to having to start in July after the Peachtree Road Race.

But that's not what happened. I'll be back this fall to run in my hometown's most famous race for the second time, with all thoughts of besting my marathon experience in 2010 in which I finished just minutes after four hours.

On that day, 10-10-10, I was sad. I was 39 years old and thought it was my best shot at breaking four hours in a marathon. Five and a half years later, I know how much my running has improved.

And I know, much better than before, that my running will continue, that a finish line is never the final chapter.

Saturday, April 9, 2016

Day 3,387: Ukrops Monument Avenue 10K

My Garmin Connect data of the race course.
 RICHMOND, Va. -- After years of running in the July 4th Peachtree Road Race and when I ran in the Honolulu Marathon in 2014, I've discovered a joy in running in a community's biggest race. This was the case when the wife and I ran in the Ukrops Monument Avenue 10K.

It's a flat and fast course that runs along Monument Avenue, which features statues of Civil War generals such as Robert E. Lee and Stonewall Jackson, as well as that of tennis great Arthur Ashe.

The wife ran in it in 2006 as her first road race and I always thought it would be a neat race to do. So when we discovered our preschooler's Spring Break schedule matched the timing of this race, we planned our vacation around it!

It also has a wave time standard that is even more stringent than the Peachtree Road Race, as I qualified for the final wave of Group A (with a 10K time of 45:59 or under or a 5K time under 22:05). My wave was Group AB, which started out 750 runners just two minutes after the official race start.

After attending a nice expo the day before at the Arthur Ashe Center that featured rainbow cookies from the race's title sponsor and some cool race shirts, we made our way from the suburbs where my in-laws live to downtown Richmond just after 7 a.m.

Before the race, organizers informed participants of street parking and parking decks. They also had shuttles that ran from the expo site (which I think we would use in the future). I thought about being able to park on the street in last month's Publix Georgia Half Marathon and decided to head out to find similar parking.

But this was a true disaster. There are a lot of residential townhomes and apartments in the area and most residents park on the street to begin with. Then add people's cars from the race and it was apparent no easy parking was to be had. We were about to get into a long line of cars for one of the parking decks of VCU but at the last moment ended up turning on a grassy triangle that people were parking alongside. It looked like it might not be totally legal, but everyone was parking there, so ...

Out we went, only about a half mile to the start. We walked over in the cold and breezy air and maybe I should have tried to run a little bit for my warmup. I did so after walking back to Wave D and reuniting the wife with one of her girlfriends who lives in the area. But I only did .14 miles before it was only 4 minutes before the official race start.

So I hopped a fence and got in Wave AB. It was full but there was plenty of space around me. It didn't seem like the waves were stringently being checked so in theory anyone could have joined any group. But when the race started, everyone was running at the pace that I planned to run this race at, 7:20/mile.

It worked pretty well, almost like a metronome, with runners running a similar pace all around me, until almost the end of Mile 1. I ended up with a 7:25 mile at that point, but didn't worry since it was close enough to the goal and I wasn't trying too hard.

But then the next two miles came and I really was not able to sustain that pace. The early (and later) parts of the race run on brick-lined roads and I could really feel it on the bottoms of my shoes, something that I felt wouldn't bother me if I was not struggling. I also found it hard to concentrate on the playlist from my iPod because of all the great bands along the route. If I run in this race in the future, I might opt to leave the headphones at home, since music clearly is provided!

The miles went 7:53 and 8:03 (at one point I was running at an 8:30/mile pace) and I was starting to calculate in my head whether I'd finish in 50 minutes or greater. That being said, I wasn't worried about it since this race was basically a fun race that had the potential for a fast time since it was so flat.

The route turns around right before the 5K mat (which is on the other side of the turnaround). Right at this point, I felt like my legs had returned. I was able to speed up and the mile times responded appropriately (I ran 7:31, 7:35 and 7:20 for Miles 4, 5 and 6).

The end was downhill and while I was running steadily, I wasn't really killing the course either. I did surprise myself at the end, though. My data says I ran the last .26 miles of the course at a 6:28 pace.

After crossing the finish, I waited with a bottle of water and my finisher's medal for the wife and her friend. My time of 47:29 wasn't my best outing this year but it was an honest effort and I liked that I didn't lose hope after my pace slowed down in the middle of the race. I probably haven't totally recovered from the half marathon and I also put in about 36 miles biking along the Virginia Capital Trail in two days this week.

It was neat though, after the race when our family met my wife's friend's family at a diner in suburban Glen Allen to see all the people in the eatery wearing bibs, or the race's medal or T-shirt. It's stuff like that that really energizes me about having participated in an event that so many people enjoy.

Time: 8:02 a.m.
Temp: 43 degrees
Gear: Technical T-shirt, short (Champion grey), shorts, cep compression socks, Brooks Pure Connect 3.

You get a pack of Ukrop's signature dinner rolls after the race!

Saturday, March 26, 2016

Day 3,373: 5 to Thrive 5K

This was my Garmin data for the race on an overcast day.
In the future I need to remind myself that it could be difficult to run a 5K race six days after running a half marathon at a PR pace.

The wife and I decided to participate in the Atlanta Children's Shelter's 5 to Thrive 5K after seeing an email from the mom of our preschooler's classmate. This course happens to be USATF certified and the Piedmont Park paths are where I set two PRs in the 5K in the past.

So ... easy, right?

After running three very good races in the last month, I was looking forward to this one, believing that it may be possible to PR again for this distance.

I was pretty relaxed and ready to go. At race start it looked like several hundred people were in the race (I was later told it was more than the 500 max the group sought permission from the park for).

When the race started, however, it was a little surreal since I was maybe fifth or sixth in front! I could tell that this first mile was going to be rough. I felt a little weak and shaky like I do sometimes running intervals cold.

Still, I decided to keep on churning and see what happened. By the time we got to the top of the Active Oval and down the slope, a young man who possibly was in high school and then a middle-aged man with gray sideburns and a dog passed me.

I tried very hard to keep up and it seemed difficult to do so. My watch said Mile 1 was 6:55. Somewhere in between another man who looked like he could be a masters runner passed me (he was the first overall male, it was the second consecutive 5K I've been to in which a female was the overall winner).

We ran into the bowl where Wild Bill Hickok used to have his Wild West shows and before the foot bridge, another masters runner passed me (he was the male masters winner). I really could not keep up very well although I brought what I believed was a 7:30 pace to what my watch ultimately recorded as 7:08/mile pace for Mile 2.

On the hill by the tennis courts I was still struggling and my watch said 8:00/mile pace and even 9:00/mile. I felt so out of my element that I believed this could be the case that I was really bonking badly.

Right before the Active Oval the canine who was running with the middle aged guy really wasn't looking like he was wanting to do a fast 5K either. The guy gently tried to coax his dog to continue but their pace slowed and I passed them.

Right before the finish line the course forks. A young male teen took the wrong fork to the right. I was trying to tell him to go left and he eventually heard the announcer tell him as well. When he realized it and turned back I was right by him ... and I took off!

The announcer yelled out, "You have to catch that old man (me)!" I made my way through the finish line first but gave the kid a high five after we passed through the chute.

From the Atlanta Children's Shelter Facebook page.
A few minutes later the wife came through. I was certain that she placed first in her age group since I really didn't see any other female runners in front of me other than the one who won the race and another one who ran pretty close up front with her.

I remarked to her that my watch said it was a short course at 2.86 miles, even though I knew it was USATF certified. She showed me her watch, which did not act up in the race, and it said 3.13 miles. So my potential splits, although the watch was messed up the entire race, may have been 6:55/7:08/7:40.

We waited for the awards and we were both pleased to win first place for our age groups! Although this race was not optimal for me (I ran it in 22:14, which would have been a PR for me last year but I really thought I was going to run sub-22).

I do chalk it up to having to run so close to the half and not having done more intervals. It also tells me how different aerobically the 5K is from the longer distances and that having good results in one is not indicative of being able to have great results in the other.

Time: 8 a.m..
Temp: 54 degrees
Gear: Technical T-shirt, short (Charles Harris '16), shorts, cep compression socks, Brooks Pure Connect 3.

Sunday, March 20, 2016

Day 3,367: Publix Georgia Half Marathon (PR)

There have been a lot of changes in the Georgia Marathon/Half Marathon series in 10 years.
I can't tell you how many times I've rolled over exhausted, sweat pouring out of my body, after -- and during -- a FitStar workout. All the things I loved to hate -- burpees, mountain climbers, one legged pushups -- carried me today through a race that I had no designs on, especially making a PR.

I mean, I was fully ready for a letdown, especially on a course that I've run six previous times that had often bested me. My last long run was more than two months ago at the Red Nose Half Marathon in Columbus, Ga.

Yet today when I crossed the finish line at the 10th annual Publix Georgia Half Marathon, I beat the PR I set on Jan. 9 by more than two minutes, a time I really hadn't expected to challenge.

I wasn't planning on running in this race but registered at the last minute in December after the Atlanta Track Club purchased the race and offered it to members for $38.80. Even still, I didn't have much motivation for training for it since I'd already broken a nearly 17-year PR at the Red Nose race.

After reading what I did the last time I ran in this race in 2014, I left at 6:10 a.m., a little later than normal and planned to take advantage of free street parking, which was readily available two years ago. But in the last two years, everyone seemed to get the memo about the free parking -- when me and the wife drove up there was nothing around!

I was going to park in my old work parking deck but it was $10 cash only (I only had a credit card -- who wants to be handed sweaty money?). Luckily we turned near the Landmark Diner and there was a free space open! It only was a block or so more than where I parked two years ago.

This year the start was cold. The wife brought a mylar blanket and I neglected to do so, so we were just huddled together until the start in Wave B.

Unlike in previous years, the waves were held two minutes apart. We easily could have run with Wave A but eventually we were brought to the starting line and we were off!

I decided to just try to do what I've been doing the past few races and run at an 8-minute mile pace. It was a little congested at the start and I really couldn't see my watch very well in the dark but tried my best. Mile 1 (8:16).

In between Mile 1 and 2 I saw my friend Anna, who was doing the marathon. We ran together for a few blocks and then she said she wanted to stop at the water station. I thought she wanted to save her pace a little bit so I kept on going.

But before Mile 3, she ran by and said she was going to run ahead up Central Park. I could tell though that her marathon pace (8:18 at that point) wasn't going to be faster than my half marathon pace, so I nodded to her and moved to the other side of the road and kept going at my half marathon pace.

This was the first test because of the two hills here and it felt effortless. I took this as a good sign. On the Jackson Street bridge, I even brought a small geocaching container to replace one that had gone missing, jumped the sidewalk at the spot and placed the tiny magnet in mid-stride, without stopping! It was nice to kill two birds with one stone.

By this point I'd run two miles in under my 8 minute pace (7:48, 7:51) and was a little concerned but felt ok. After the March 6 Intown Ten, I knew from my heart rate data that my lactate threshold pace was 7:59/mile, so I felt ok with this slightly faster pace.

Before Mile 4, we ran up Auburn Avenue. I turned as I always do running here and paid my respects silently while passing the mausoleum of Martin Luther King, Jr. and his wife Coretta Scott King.

At Mile 5 I took my first of two GU gels that I normally take during half marathons. I'd continued to run at a 7:50 pace and just decided to go with it. At Mile 6 going up Freedom Parkway, I noticed one benefit of the separation of race waves was that this one lane stretch was not as congested as it was in previous races.

I continued with a pretty good pace up the North Avenue hill which I always think is pretty hard and ran Mile 7 in 7:43.

Turning onto North Highland, it's downhill from here and I decided to just go with the flow and pick it up a little bit. It was here something weird happened. This middle-aged guy with a dad bod came alongside of me to pass but turned into my running path.

I did what I normally do and just slowed down to let him go by and then I went around to the right around him to pass. This happened again but this time his arm bumped me lightly and I slowed and passed him.

When we were on Virginia Avenue, he caught up with me again and said, "It's like intervals, you keep speeding up." I told him it was because he kept bumping me when he passed and so he said, "Run faster then" and then sped up.

I let him go at his pace but did speed up to keep it close. I've run for a few decades and really thought it was not possible that he'd be able to keep this pace up the 10th Street and Juniper Avenue hills. So my Mile 8 and Mile 9 were faster than I would have normally run in this race (7:30, 7:10 respectively). I took my second GU gel at Mile 9.

Going up 10th Street I could tell this guy was trucking up the hill and I thought to myself, "This guy is going to give me a PR!" Especially since I felt like I could keep my pace for the next few miles and not blow up like I did in last November's Thanksgiving Half Marathon.

I went up Juniper past Mile 10 (7:51) and then turned onto 5th Street when I saw a woman in a Big Peach shirt that I thought about buying for my aunt in Hawaii yesterday at the expo. Then I recognized her, it was EB from Running on EB.

I'd never met her before and it was great to do so. We ran through Georgia Tech and Mile 11 (7:52) and it was a pretty good pace. I was glad to run into someone familiar, especially after the weird exchange with that guy earlier and this took my mind off of that.

Right before North Avenue, she mentioned I could run ahead and I told her, "This is fine, in fact I've been gambling a lot already" with my pace. But on the slight incline to North I moved ahead and continued up toward the last mile of the race.

On the turn to Marietta Street at Mile 12 I concentrated on finishing the race strong. I waited until the last half mile, there are four stoplights. I focused on those. Finally near the end, right after the Mile 13 sign, I started to run harder.

I could see as I approached the finish line that it was nearly 1:45 in the race. I thought that would be an excellent finish time. But as I crossed I realized that I started two minutes after the gun and when I looked down at my watch I saw I'd crossed in 1:42:43 (the official time was 1:42:40). I let out a huge yell, probably to the amusement of spectators but I didn't care.

This finish on this hilly course was something I could not have expected. My best time on the half here was 1:51 and change and I would have been satisfied doing what I did last year on similarly hilly local halfs -- 1:47 in the Hotlanta Half and the Jeff Galloway 13.1.

Since I hadn't really devoted long runs or speed work (although a trio of 10Ks and a 5K definitely helped toward this) I was really pleased with the result.

It's made me a continued fan of continuing with the FitStar workouts and possibly even training for a faster race ahead.

Time: 7:02 a.m.
Temp: 45 degrees
Gear: Technical T-shirt, short (Team BEEF), shorts, cep compression calf sleeves, cep compression socks, Brooks Pure Connect 3.