Last Saturday morning (4/12) I ran a 5K race in New Market, Maryland. The course is long (probably closer to 3.25 miles) and constantly rolling with a very tough hill around 2.5 miles and a set of stairs about 200 yards from the finish (they sort of drains any kick you might have left). Last year I won the event in 19:15, part of that is due to the course and part due to the fact that I was still doing my last stride when the race started (oops). Missing the start is not considered one of the keys to running a fast race. This year I wanted to make sure that I was at the starting line on time and I was hoping to run a faster time. My plan was to use this race as one of my last hard speed workouts before the Frederick Marathon in three weeks.
I arrived at the race site a little later than I had hoped and therefore cut my warm-up down to two miles (I had planned on going over the full course). Then I stretched, changed, and made a final pit stop. I actually made it to the line with about two minutes to spare. When the race started, I went out quick but controlled and took the lead at the first turn. I used the downhills to build my lead and focused on working the uphills to prevent anyone gaining back ground on me. At the half mile I still hear footsteps behind me and I press into the first long straightaway. I hit the mile mark in 5:19 and can tell that I have a decent lead, but that there is still at least one other runner behind me. I head up the next hill and take the time to go wide and grab a cup of water (I'm still practicing my drinking technique for the marathon). The course loops around a block and I grab a second cup of water and head back out into the second half of the race. At this point, I am running the opposite direction of most of the field and I start hearing comments like, "There's no one behind you." and, "Hey, he won last year!" That gives me a nice boost of confidence and energy so I make it to the second mile at 10:38 (check out those even splits). At that point I ease back a bit to account for the upcoming hill and focus on my form. I make it past the big hill and then the stairs and I see the clock; with a bit of a sprint I finish in 17:55 (breaking 18 minutes and finishing well over a minute ahead of second place). I cut 1:20 from my time and for the first time ever I win the same event twice! I go back out and jog the course twice for my cool down and cheer on the runners and walkers still on the course. Afterwards, I pick up some food (bananas and Odwalla Bars where the main offerings) and chat with some other members of the local running club (Frederick Steeplechasers). Once the award presentation is over and I've got my plaque, I head home for an ice bath and some lunch.