I raced the Shamrock Shuffle 5-mile race in Glens Falls, NY today for the fourth year in a row. I may be getting older, but I’m also getting faster, which is a good feeling.
This was Race #45 (2nd of 2011). It was a beautiful, sunny day with some slight 5 MPW winds. Much better than last year’s 19 MPH winds. I had three goals. Here they are, in order of increasing difficulty:
- Beat last year’s time (32:33).
- Set 5-mile PR.
- Break 32:00.
Two of three isn’t bad. I set a PR (32:03, official time – view results PDF), beating last year’s time by 30 seconds and taking 6 seconds off my PR (set at 2010 Delmar Dash). I placed 22nd overall (of 350 552) and 2nd in division (results show 3 of 21, but 1 of 21 guy placed 3rd overall, and top 3 get overall awards, not division awards). I left before I was awarded my victory coffee mug.
As for the race, I spent the first couple miles trying to fall into a steady pace. I didn’t really get into the groove until about Mile 3 when another guy put the pass on me. I answered and picked up the pace, staying on his heels until Mile 4, when I passed him, but didn’t give it my all just yet. We jockeyed for position a few times, and ultimately I pulled ahead as he slowed, passing a few more people before the finish, turning on a fast sprint to the line. I really picked it up as I saw the clock inching toward 32:00, but didn’t quite get across the line in time.
Really happy with the race. I pushed hard throughout, and felt strong but pleasantly spent by the end, satisfied I’d given it my all.
Shamrock Shuffle 5-miler historical improvement:
- 2008: 41:51 (8:23 pace) (blog recap)
- 2009: 33:39 (6:43 pace)
- 2010: 32:33 (6:30 pace) (blog recap)
- 2011: 32:03 (6:24 pace)
After the race, I was talking with a couple older guys who’d run the race — a 77-year-old (#209) who’s run just about all of the 25 Shamrock Shuffles, and a 74-year-old (#222). Both clocked in times of 50+ minutes, which is about a 10+ pace. Very respectable for that age. I told them that guys like them motivate me to keep on running, and I hoped I’d be as fit as they were when I was their age.
They said the secret is to listen to your body and not to push too hard, which many competitive runners have a tendency to do. The 77-year-old guy (a retired doctor) said his resting heart rate in the morning is 48, which is at least 12 BPM slower than mine.
Congrats to everyone who raced today!
Mile splits (view Garmin data):
|Split||Time||Avg Pace||Best Pace||Avg HR||Max HR||Calories|