2023 Red Flannel Run: Welcome to my Preseason!
I tackled my first race of the year last Saturday in running the Red Flannel 10K. I see this downtown Des Moines race as well as the next two on my schedule as the "preseason" for my 2023 Racing Calendar. They're opportunities to gauge my training with the intent to be fully prepared for the "regular season" that starts with the Drake Half Marathon in late April.
After enduring bone-numbing minus twenty wind chills in last year’s 5K race, I questioned if I'd even strap on the Nikes for this one again. But when they offered a 10K in addition to the 5k - which is much more in my wheelhouse - I chose to give the Red Flannel another shot. With the commitment of forty-odd dollars, it was time to set some goals for this Winter adventure.
1. Determining The Pace. My last race had been a 15K back in mid-December in Eugene, Oregon with what I thought a head cold that turned out to be Covid. I knew I could do better than the 7:15 pace from that dreary day. How about a pace of just under 7-minutes per mile?
2. Run a Smart Race. This goal shifted the focus from my legs to my head. Too many races have me “rabbiting” out where I struggle during the final miles with little left to hold off any challengers. Patience would be necessary for me to start out more carefully, trusting that negative splits would ultimately make up the difference.
3. Eat Something Before the Race. I never eat anything before a morning race. Never. Nope. Nada. Only now that I've spent time with a nutritionist, I decided to reconsider this approach. With the 10K starting at 9 am, I set my alarm for the "What in God's Name Are You Thinking?" time of 330 am so that I could enjoy my morning routine of coffee, peanut-butter toast and a scone. But not just any scone. A raspberry scone! I'd have several hours for my digestive system to do its part before race time.
4. Win My Age Group. Can't ignore my competitive side. Having won my age group the last three times I’ve ran the Red Flannel, why not set this as a goal? No endorsement deals were at risk nor would anyone else really care.
As for the race itself?
The weather gods blessed us with temps in the twenties, offering a metrological gift that only a fool would fail to fully appreciate. Indeed, I actually passed a younger guy at the halfway point who’d been in shorts and peeled off his shirt. Oh, to be so young again!
Anyway, what could go wrong under those conditions?
A couple things actually.
For starters, my legs did not read Goal #2 about a careful start. Hitting Mile 1 at 6:47 resulted in an impromptu mental strategy session where I decided to see if I could simply hold that pace. Fortunately, by not speeding up further as is often my approach, my legs felt comfortable. Definitely a workout. But not the wearying exertion I often experience in races.
Which proved a good thing. Because remember that scone I had with a lot of coffee earlier that morning? Well, my stomach certainly did. With what felt like a fist starting to close inside, I knew I needed to address the cramping before it impacted the race. Fortunately, like an oasis to a man dying of thirst amid the desert sands, there were two water stations where twin slugs of water washed away any lingering issues with under two miles to go.
By this time, my body started to feel the effects of the race as my legs grew heavier and my lungs more winded. Knowing that the good-looking younger guy without a shirt would blaze past me at the finish if I eased up, I started my final push. Up two hills and less than two hundred meters to the inflatable red arch that marked the finish line, nestled in the shadows of the buildings in downtown Des Moines. Lungs aching and feet barking, I sped under that inflated arch with a final time of 42 minutes with that same 6:47 pace. That secured fourth place overall, along with winning the old guy age group.
Following a short cool down, my stomach insisted on sampling the snacks offered inside the YMCA - no more raspberry scones. Between bites were opportunities to talk with other runners. This included meeting Leigh Ann Galinsky who I knew from social media. (Congrats to her as she also won her age group!)
Although pleased with the outcome, reflecting back on my goals, it's good that this was still the "preseason." I certainly have work to be done. If I'm foolish enough to start out that quickly in next month's half marathon, I'm in for a very long and miserable race. As for my diet, I knew eating that scone was tempting fate. Since my future races start much earlier, a light breakfast won't be an option. But liking the energy boost in the race, there are some options to explore.
I’d also be neglecting my role as a card-carrying music geek to not point out the motivation provided by a playlist consisting of what nerds like me call “Post Punk Revival.” Inspired by this Paste article, spirited songs from bands like TV on the Radio, The Rapture, Interpol, She Wants Revenge, The Editors and White Lies provided an inspiring soundtrack.
That’s one “preseason” race down. What are your thoughts? Do you view races in a similar manner? Do you look at goals beforehand? And any suggestions for fueling prior to the race?
When you said your lungs were feeling more winded, I was wondering if it was the aftereffects of COVID. Have you noticed any effects? Anyway, congratulations on your 4th place and beating the shirtless guy.