Race Result

Racer:	Richard Gendron
Race:	Navy Federal 5K
Date:	Saturday, September 20, 2008
Location:	Vienna, VA
Race Type:	Run - 5 km
Age Group:	Male 40 - 44
Time:	0:22:37
Overall Place:	51 / 420
Age Group Place:	6 / 22
Comment:	Off Course - Nice tune up for Giant Acorn

Race Report:

Navy Federal is about 2 miles from my house and right off the WO&D trail. I became a member of Navy Federal when I was 4, more than 37 years ago (yikes!). I've run this race four times now. The first time I ran was 2004 - before knee surgery (when I was fast)- but in '04 the lead group ran off course and did an extra 2 miles, so I have no presurgical comparison.

The course goes through Vienna, winding through the neighborhoods and onto the WO&D for a few seconds, then through the woods and back to the Navy Federal pond. the first 1.25 miles are a nice declining false flat. There's a significant roller around 1.5 miles, another short sharp hill after mile 2 and then a tiny little wall as you climb to the the WO&D trail. As you approach the finish line it was supposed to be a downhill sprint. Given the course, it is really easy to go out too fast and then blow up on the rollers.

This year the race has a special meaning, but it's a long story.

OK, since you twisted my arm.

'08 is my first year back at full speed since the knee thing back in '05. I've managed to do well in a couple of triathlons, so I am one of four guys in position to finish 3rd in the VTS Age Group (40-44) standings for the year. My goal for the year was to get into the top 10. By my calculations, four racers have a shot at third overall and are within 2-4 minutes of each other with 3 of us racing Giant Acorn Tri on October 4th. The only one not racing is currently in the lead for that last podium spot. So I'm expecting a showdown at the big nut. [yes DARIO, I'm talking bout you] Giant Acorn is a standard distance sprint Tri 1.5k - 20k - 5k. For me, that is bad news since I tend to do better when the bike is longer (at Luray and Kinetic the bikes were 30k). I have lost positions in the run in every tri this year. Recognizing this, I've spent the last month losing weight and running [sidebar from Dr Vitek - my surgeon - "I have not approved this message, I just wouldn't be pounding on that knee"]. This year, the NF 5k is a test to see exactly how many seconds I've gained by not joining in the family fun at Baskin Robbins for the last month !

To add realism to my run test, I decided to Brick. I rolled out of the NF parking lot on my tri bike at 8:00 intent on at least 30 minutes of intensity. Instead I ended up stopping to adjust my seat position and to make notes on how to adjust my aero bars before big nut (how self defeating is that?) At the Vienna Caboose, I ran into my bike team (Whole Wheel) rolling out for a 40 mile great falls loop. Given the chance to show off my shiny TT rig, I rolled out with them. Very motivating.

I turned around just in time and hauled gluteus back to the race start. The trail was crowded but I managed to get in a couple 4-8 minute intervals at LT power. I got to my car, put away the bike, changed into running gear and jogged to the start line.

I jogged up to the start area just as they started to play the national anthem. The hand on my heart felt my pulse go from 159 down to 127, so I can't complain about timing. Only problem was, I staged in the back with the walkers. Since we were chip timed, I waited a good 30 seconds for the crowd to clear out. I should have waited longer - I had some trouble with traffic the first mile. About a half mile in, I also noticed my shoelace was not secure - I've gotten too used to quick laces - where is a five year old when you need one " daddy you shoe lace is loose", would have helped before the race. So I stopped to tie it up (15 second stupidity penalty).

After we came out of the woods we all went the wrong way around the Navy Federal building. I guess a flagger did not know which way to send us. Lucky for us, the distance to the finish was only about 200 yards longer. So we came running into the finishing area backwards ! They fixed that right about the time I finished. Still clueless, I started to run a cool down, directly into the path of the oncoming finishers. Most interesting warm-down I've ever run.

All in all, I was happy with the result. I managed my HR extremely well, did not blow up, and left just about everything on the course. I think 22:37 is a Postsurgical PR for me and a good indication for big nut. Top 10 finish in the AG works for me.

Fellow TriRat Charles won the 40 - 44 age group - good to see that and meet his family after the race. We really should be keeping track of TriRats finishing.