Get ready to rumble!!

Reminder: The Second Ever Roadkill Rash is being held this Saturday at the Brighton High School track. The first event, the mixed 2-mile, starts at 10am, and all following events will be held approximately 5 minutes after the last finisher of the previous event.

The order of events is:

2-mile slog
200 meter sort of quicker slog
longish jump
shot push

Again, no registration is necessary. Just show up a few minutes before 10am to get situated and join in the fun! Event is open to current Roadkill Racing members only, but anyone is invited to spectate and heckle the participants. Come out and compete for awesome swag and bragging rights!

Bergen Road Race Report (Lynn)

This was my third time running the Bergen 5k.  I love the energy of this race, and the great performances it brings out in people.  I came into this summer with little mileage under my belt due to a hamstring/lower back problem that surfaced in March. In April, I ran a total of about 30 miles all month as I worked with my chiropractor, Dr. Matt Buffan, to try and fix the problem. In May, my leg started to improve, but I pushed too hard at the Lilac 10k and ended up hobbling into the finish feeling defeated.  Luckily, continued chiropractic treatments, stretching, and strengthening left me feeling good by June.

At that point, I was ready to work hard. I wanted to start working to bring my 5k time back down to where it used to be before having a baby. So, I approached Dave Rappleyea.  Over the next 10 weeks we worked to get me back in shape, increase my mileage, and mentally toughen me up. The goal was to keep improving and have a strong run at Bergen. My training was tough, especially since I hadn’t followed a real plan in about 3 years, but Dave’s guidance kept me focused as well as injury-free. I did 2 workouts a week and peaked at 35 miles. It was the best I have ever felt in a training cycle, and I credit that to my own awesomeness as well as Dave’s!

On race day, I was nervous. But I knew that was a good thing. The weather was good, and I was anxious to run. I was fortunate enough to have Dave run with me, so I didn’t wear a watch and just focused on my running.  The course was different this year, and I definitely missed that nice downhill in mile 2, but it still maintains a lot of the benefits of the old course.  The last 1000m was really tough for me, but, with a lot of encouragement from Dave as well as an older woman on crutches who was yelling at me from the side, I managed to hold it together and not give up! I worked hard the entire race, and ended up running a 22:28, which is my best 5k time since 2012.  It was also great to see so many of my friends run a strong race and get some big PRs.

It was great day. It’s a great race. And I am already looking forward to next year. Sub-20 anyone?

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McMullen Mile Report (Mike)

This race went extremely poorly for both of us. We came in with high expectations, myself having PR-ed by 6 seconds in the past two years (4:42 –> 4:36 –> 4:30), and Josh with a similar progression capped off by an impressive 4:29 last year.

At least Josh had an excuse for running poorly...
He had to chase Hazel around the track pre-race

 

The weather was perfect. Low-70s, slight breeze, partly cloudy. World records have been set on such days. Fortunately, we were looking to run in the 4:20s rather than 3:43. But that didn’t matter because we finished so far from our goal that we may as well have been “going for” sub-4 (or something).

 

Feeling optimistic
Loud noises, etc.

 

We came through lap one in 68 seconds. Slow start, but not disastrous.

 

1209m to go

 

I was at 2:16 with 809 meters to go. Not good, but all was not yet lost. During laps three and four I made a half-hearted attempt to pass another runner who ultimately beat me by 3 seconds down the stretch.

 

"Powering" through lap four in a blazing ~70 seconds

 

I finished in 4:37, Josh in 4:41.

 

Josh displeased with the result
This picture aptly characterizes my feelings about the race

 

Following a solid 5K in May, this was a big disappointment. However, it was great to spend a couple days in Rochester and catch up with Josh, Lisa, and Hazel. Results are here and a race video from Boyce is below. We were not fast enough to keep up with the camera.

 

[youtube]https://www.youtube.com/watch?v=QFbtYPRKZc4[/youtube]

Wa Wa Wally Waddle 5K (Mike)

I look forward to this race every year. This year it was a great excuse to leave my new Annapolis, MD place-of-residence, take a train to Poughkeepsie, NY and catch up with Josh, Lisa, and their family, and also to support Camp Wa Wa Segowea, a summer camp that the Perks family has been involved with for many years. I had managed to win the race in its first two years of existence, so my goal was to establish a three-peat. My training has seemed mediocre of late: sub-par mileage but some decent track workouts here and there. I won two un-competitive 5Ks (in February and April), running in the 16:40s, and I ran a very disappointing 10 Mile race in March. I told Josh the night before the race that I’d be thrilled if I could run 16:15 or so, but that I wasn’t too optimistic. My primary goal was to win….PIE and glory (overall and age group winners received home-baked pies!).

 

The Wa Wa Wally Waddle 5K is organized by Josh and Lisa, and it takes place at Vassar Farms in Poughkeepsie, NY. The race course is a mostly flat out-and-back on a smooth dirt road, supplemented by a couple of ~500m laps around a somewhat bumpy grassy field. I caught up with Josh before the race; he said that there might be some stiff competition this year including three Pough-town locals who are fully capable of running in the mid-to-low 16s for a 5K. I was beset with both excitement (a more competitive race is more fun) and dread (a more competitive race hurts more), and proceeded into my race-prep routine.

 

 

I could only find a picture of the Kids Fun Mile start, so let’s pretend that the photo above was for the 5K. Just replace the little kids with strapping, svelte-looking distance runners and the giant turtle with Josh because he was the one who gave us the start-command. The 5K also had a lot more entrants than the Kids Mile (200+).

 

The first few hundred meters were pretty typical. Some high school kids sprinting off the line and then fading back after 200m, etc. As we rounded the grassy field, a lead-pack of four formed: myself, Mike Chow, Mike Slinskey, and Zach Kudlak. The cool thing about racing alongside two other Mikes is that it feels like everyone is cheering for you.

 

 

When we got back onto the dirt road, I accelerated and put a small gap on the others. I’m not sure if I slowed or if they accelerated, but they reeled me in as we approached the first mile mark. The pace felt fast but I wasn’t wearing a watch. Mike Chow checked his and informed us it was a 5:05. After the first mile Zach and Mike S. dropped back but Mike Chow and I kept pushing the pace. We traded off slight leads or ran shoulder-to-shoulder.

 

Mike seemed to be very strong; we continued to trade surges as we approached the two-mile mark, which he reported we crossed in 10:20 (5:15 second mile). Having run the course the two previous years, I had staked out the 2 mile mark as a good point to try to drop competitors. There is a small hill that crests just after that point, so it seemed like a decent spot to break away from another runner who might be hurting a bit more than usual. I surged, but not hard enough because Mike matched my move.

 

We continued to run shoulder-to-shoulder for the next half mile, when I finally managed to open up a small gap. I don’t fully recall (because I was very tired at this point) but I sensed that the gap had formed due to him slightly falling off the pace rather than my own acceleration. I never looked back, but I figured that I had 5-10 seconds on him with about 1/2 mile to go. The photo below confirms that 5 seconds was probably an overestimate.

 

 

Only one loop of the grassy field remained, but I was gassed. The finish line couldn’t come soon enough. Josh was standing near the last turn directing traffic, and he informed me that I was about 5 seconds ahead. With only about 250m to go, 5 seconds sounded plenty, so I made no effort to kick. Maybe I should have, but whatever. Mike never threatened my slim lead in the closing meters, and I came through 1st place in 16:13, while he was three seconds back. Kudos to Mike; he ran a really gutsy race that significantly benefited each of our finishing times.

 

I was really happy with how I was able to respond to tight competition. It was the second-fastest 5K I’ve ever run, only beaten by a 16:07 on an indoor track in December 2010. It was really good to see the Perks family, and I’m looking forward to catching up with RKR in Rochester at the Lilac 10K next weekend! Full results are here, the full photo album is here, and the below is me with my newest race shirt alongside the Waddle female champ, Marisa. Also below is a race video that Josh put together.

 

 

[youtube]https://www.youtube.com/watch?v=4tjOc6TbBMQ[/youtube]