TCM: Cheer Report

One of my 2019 goals was to cheer for the marathon runners, from the first wheeler to the last runner. So, instead of a race report, this is a cheer report.


Start time: Marathon wheelers start at 7:55am, runners start at 8am. The first wheeler came by around 8:05am, and the runners around 8:15 or 8:20am.

Weather: The runners today had glorious weather.  It started around 50*, and got a bit warmer as time went on.

Wardrobe:
Tops: Long johns, t-shirt, wool sweater, sweat shirt
Bottoms: Long johns, sweat pants, wool socks
Other: Xero boots
Wish I had: I hat and gloves.  Yes for 50*. 
Transportation: Dungeon Master drove us.  We took Van White over to south Mpls.

Route Location: We were around mile 3.5, just before the course turns onto Lake of the Isles.  Dungeon Master and I had a bonus location after mile 18 with Olive for a bit.  Because I told her things would feel different at mile 18.
Plan/Goals: Cheer from the first to the last person!
Execution: Mission completed.  I made signs and everything.

Nutrition: This watch party is legit.  We had Isles Bun & Coffee 'puppy dog tails' which means 'cinnamon twists'. So I got my donuts while watching the race!

Outrun your... uh-oh

My friends at TCM had a promotion this year called "Outrun yourself" for the 10 Mile and Marathon participants.  If you ran the race last year, run the same race this year, and your time is faster, you are automatically qualified for the promotion.

Let me tell you, I think the worst thing in the world would be to win regular first prize. How bummed would I be if I won a freaking marathon entry?  I really just want the hat. 

Race Photos

TCM offers free race photos for the 5K, 10K, and 10 mile.  Last year I couldn't find any pictures of myself from the 5K or the 10 Mile, but I had some from the 10K.  This year, I have them from all 3 races.

10K (Saturday): I am dressed like a highlighter!

5K: Not posted because it's like a page from 'Where's Waldo' and I'm in the same outfit.  (Perhaps if you gave us the loop course back, things would be less crowded?)

10 Mile, half way point.  I legit did not know there was a camera there until I saw someone else 'strike a pose' and then I looked over and saw what it was.

10 Mile Finish. The guy in the gray shirt kind of tried to pass me /cut me off.  I was aggravated.  Would you have done that to a dude?  No? Then you're a jerk for doing it to me.  Here's him getting up in my business.  (Also kind of like Where's Waldo)

And here's me out kicking him.  Hard.  

TC Loony Challenge Race Review

Registration Online.  Register early for the race series.  It's popular because it's a guaranteed entry to the 10 Miler.

Packet Pickup: For the series, racers get a 'Saturday' bib that uses 1 number for both races (Take a lesson Flying Pig) and one number for the Sunday Race.  The Sunday bib has a little 'Loony Challenge' emblem on the front, and you get back tags for both days.  The expo is also the TC Marathon Expo.  It has a good mix of vendors, races, and local charities.  I picked up a hat while I was there. I looked in the official store but I wasn't wild about anything they had.

SWAG:
Saturday: 10K Medal and shirt; 5K Medal and shirt, one pair of gloves.  The 10K medal and 5K medal are the same, which is different from years past, and seems pretty cheap to me.  Like, oh, now I have two of this medal.  WTF?
Sunday: 10 Mile medal and shirt.  Pair of gloves.  The shirt is neon.  It's definitely one of the uglier shirts I've ever seen. Free beer at the finish for those over 21.  This year there were vodka samples too, so that was on point.
Race Series: Vest for the series.  Medal for the series.   The vest is a pleasant surprise.  It's a nice weight, zippered pockets, and even a secret inside zipper.  The medal for the series is always one of the prettier medals I get every year.

Transportation to and from the race:
Expo: Bus to/from West 7th, where I'd parked and met a friend for lunch.
Saturday: Bus/Green Line to the races and then Green Line to Dungeon Master's car to get home
Sunday: Bus to the start line; Green Line to a stop where I met Olive and we cheered for the marathon for a while before she took me home.

Start Line:
10K/5K uses a start line next to the finish.  This year, no joke, there was a box truck parked on the course , 100ft past the start.  It was fenced off and everything.  They knew it was going to be staying there.  Truck/fencing situation lead to a horrible bottle neck after the start. They should've just fenced off the course to that width from the start for both races.  10K and 5K races are a mass start.  The 5K in particular should be a wave start.  It is way too crowded with kids seeding themselves incorrectly. 
10 Mile start line is in Minneapolis.  This year there were 4 corrals, which meant I started around 7:25am.  I was to the front of the corral, so I got to see the other corrals going off.  That was fun. The 10 Mile start is fun because some of the marathon runners come and cheer at the start line and it's one big park.

Course:
10K: Same as it always has been.  Out and back along Summit Ave with a fair amount of climbing.
5K: Reverted to the old (bad?) course after the fantastic changes they made in 2017.  The 2017 course was a loop.  The old (or current I guess?) course is an out and back with 2 way running along Summit Ave.  It is waaay to narrow for the number of people on the course, and for kids who don't get the concept of 'two way traffic'.  I watched kids and adults almost run into the elite runners coming 'back' because they were on the wrong side of the street.  This is another reason they should do wave starts.  It's just better for runner safety.  (I do think kids belong in this race and it's a well done race for kids.  There are some things the organizers could do to make it safer for all the competitors, especially kids who've never run a race before and don't know the etiquette.)
10 Mile: This course has been the same for a long time (as long as there's not a land slide in the way).  The course has a lot of climbing, particularly in the middle.  I find it challenging but super fun.

Pace Team:
10K, 5K: No pacers
10 Mile: Well, there's what the website says, and then there's what happened.  There are pacers for this race.  However, the corral/pacer situation was a total cluster.  Last year I ran a 1:54 which put me in Corral D today.  (I was 32021, and Corral D started at 32000, so I was close to getting into Corral C).  Based on last year's time of 1:54, obviously a good goal would be 1:50 right?  The 1:50 (11:00/mile) pacer was in Corral C, so I couldn't run with them.  (Ok; sometimes that's how things break down.). Oh, by the way, the 2:00 pacer (12:00/mile) also started in Corral C.  I think that person was straight up in the wrong place.  I passed her in my last mile and NO ONE was with her.   Because really, if you qualify for Corral C, you run faster than a 12:00/mile.  A lot of people in Corral D run faster than that.  For next year, if the corrals are split at the same paces, they should have a second 1:50 pacer in Corral D.  And the 2:00 pacer also needs to start in Corral D where they belong.

Fan Support:
10K, 5K: People do come out for this and stand on Summit.  It's not a ton of people but there is some support.  The chute into the finish is packed with people, so that's always a blast.
10 Mile: I thought there were more people out than last year.  Or maybe I was just paying more attention this year?  There's a ton of people downtown, and this year there were a few spots of people along the River Bottoms as well.  SE Mpls and into St Paul there were lots of people, and Summit Ave is always crazy.  I ran by the free beer at mile 8.  I thought it'd just make me sick.  Butif it's your cup of tea, it's there.  Apparently I also ran by Whiskey shots.  That doesn't sound like something I'd pass up. 

Finish:  All 3 races have the same finish line in St Paul near the Capitol.  As a runner, it's the best finish line of any race I've ever done. It is amazing.  And then there's what happens just after the finish line.
5K/10K: Finish area is super family friendly and the 'chute' is pretty small.  There's medals, water, bananas, and a couple other snacks.
10 Mile: The first part of the finisher chute is pretty standard.  Bonus here because they usually have hot broth.  Might as well be manna from heaven.  Shortly after that things go haywire.  The chute is crazy long and winding.  It's just walking around, the only other thing there is in there is baggage.  Outside the chute are a few other amenities.   The changing tent and family reunion area were in a field that was unfortunately pretty soggy this year.  In the changing tent a lot of runners stood on their mylar blankets to change and stay out of the mud. After I was warm and dry, there's a beer garden. There's also a PR bell that I couldn't find this year.  At some point, I was done walking and looking for it, so that's partly on me.

Race Recommended For:
Race Series: Is great for someone who wants to run a lot over the weekend, but not run the marathon. It's okay for slower/back of the pack runners but not walkers.  You need to run a 10K comfortably in 1:25 or less.  (Because the 5K starts 1:30 after the 10K.)  For me, training for two back to back days of racing was a good challenge for my endurance and my strength.
10K: Fasties, first timers, race walkers, anyone who loves a big race, anyone who wants to try a well supported 10K. There are race walkers and walkers in this race, but not as many as in the 5K.
5K: Fasties, first timers, race walkers, walkers, and kids who are big enough to do a 3 mile race.
10 Miler: Fasties, first timers, race walkers (I have been passed by many race walkers here), anyone who's looking to go up in distance from a 5K or 10K, anyone who wants to increase their speed over a longer race, anyone who likes climbing or hilly races.

Bonus: I put my series results on this report last year, so including it here again.

TC 10K and TC 5K Race Report

10K Start time: 7:15am for the 10K, this is the same time as last year.
    

Weather: Low-mid 40s and windy.  I was fine running, but under dressed for the start line.
   

Wardrobe: Illuminite shirt, arm sleeves, Happy pants, compression socks, Merrel shoes; hat.  I looked like a highlighter but I was hard to miss.
  

Transportation: 5:40am bus to Green Line.  Dungeon Master took me home in exchange for a hot, home cooked breakfast.  There was a long time between the bus and the train so I practiced my selfie game.

Route: 10K route has been the same every time I've run it.

Plan/Goals: My goal was A) run under 11:20s and B) not do anything stupid.

Execution: Part A: done.  Part B: It doesn't feel stupid at the moment, but I also don't believe it. 
Nutrition: Pre-race was 3/4 of an avocado, salted.  Post race was a banana and some water.

Results: I haven't looked at the results yet.  I'll tell you after tomorrow's race.
Update: I'm happy with this.  
From today, I learned: Things that went well were staying relaxed on the hill, telling myself I am strong enough for hills, and keeping my cadence high.  I got a little aggravated at the start, there was a big bottle neck just after and it was kind of a cluster.
SWAG: 10K has a medal and a gray shirt.
Remember for next time: I spent a lot of time thinking about the camber on Summit Ave.  Follow the line dividing the bike lane from traffic.
The Corporate Team Challenge tent is heated, but there is no place to change this year.
Take the bus to Park Ave and walk to the US Bank Stadium stop.  (For some reason I legit could not remember this from last year.)
Bonus: LOL.  Let me just get back in line to run another race.

5K Start time: 8:45am for the 5K.  This start time has changed over the years.  The first time I did Loony, it was 90 minutes between races (which is tight but doable), then it went to 2hrs, then 1:45, now we're back down to 90 minutes between races.     

Weather: Somehow windier and colder than before the first race.  40s and windy.

Route: The 5K route is back to the original 5K route and I am aggravated and bummed.  The 5K route is an out and back, mostly along Summit Ave.  It is waaaay too packed to have two way runners there, especially with all the kids in the back of that race.  Race organizers should either let us go back to the 2017 route, or have a staggered/corral style start.

Plan/Goals: After the 10K, I adjusted.  My first goal was not to get ticked off and knock anyone over in the first mile of the race from it being too crowded.  After that, run mostly by feel and have fun.  Try to run under 11:20s and most importantly don't do anything stupid.

Execution: It turned out probably to be a good thing that the first mile was the slowest of any I'd run so far, because I kept some in the tank for later.  I had a great time.  I think about 20 people past me in the last 0.1 miles because I was finishing at the pace I'd been running the whole time, not a 'I don't have to run anymore ever after these 100 feet' sprint. It's fine.  I still feel like I did what I wanted there.
Nutrition: 5am: Avocado; after 10K: Banana and water; after 5K: hard boiled eggs wrapped in prosciutto.  (Because post race nutrition is super important if I have to do this again tomorrow)

Results: I won't look until after the 10Miler tomorrow.
Update: I think things went well. 
From today, I learned: Be patient in the first mile of a crowded race.  Things will sort themselves out and there will be plenty of room.
SWAG: Well, I got the exact same medal they gave out for the 10K, so now I have two of those.  WTF?!? At least the shirt is different.  This one is navy.
Remember for next time: That first mile is slow.  Be patient.
Caribou Coffee is no longer a sponsor, so there's not a ton of post-race coffee options.  Though the Challenge tent did have coffee for its participants.

Bonus: Dungeon Master gave me a ride home.  I cooked her breakfast.  Or, in my case, Second Breakfast.  Congrats to Dungeon Master on completing the 5K race series!

Loony Challenge 1 Week To Go

Weekly Miles Planned: Not that many. Just be patient and enjoy the taper.
Actual: 25 run, 2 walked

Long Run Miles Planned: 6-8
Actual:: 6.65 Miles on Sunday morning.

Sunday Planned: 6-10 Miles at MAF, Sunday Kettlebell Workout, Sunday Abs
Actual:
Run: 6.65 Miles at Ft Snelling with a goal of having fun.
Kettlebells: Done, and a minute faster than last week
Abs: Also done.
Bonus 2.5 miles walk with Dungeon Master on the track at the gym. 
From today, I learned: Normally I run, walk the last 5-10 minutes of the route back to the gym, and then do my weights/abs workout.  Today I ran, cooled down, got in my car and drove to the gym, and then did weights/abs.  My weights workout is rep based, and this week I got it done about 1 minute faster than last week, at the same reps and weights.

Monday Planned: 6-10 Miles at MAF 1-3 Miles, Plyos
Actual: 1.2 miles in the morning.
From today, I learned: Turn off my watch at the end of the run.  I had a slight failure here and realized I'd left it on for about five minutes while I was putting the dishes away.
I'm going back and re-reading my past weeks of training.  In the beginning I talked a lot about nutrition as well as work outs, and then I had an unplanned failure in July and took that bullet point out.  I'm liking going back and looking at that, and may want to add it back in for Flying Pig training.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 4.66 Miles on the Rum River Trail. I've missed it here.
From today, I learned: This was a fun run.  I didn't look at my watch. I practiced having positive thoughts like I'll need Saturday and Sunday.  It felt great to be outside and enjoying nature.  Fall colors are trying their hardest to come out.

Wednesday Planned: 1 Mile Run
Actual: 1.2 miles in the morning.
From today, I learned: I am legit wondering if 7pm is too early to go to bed.  Taper means rest, right?  I woke up with a massive headache.  Ibuprofen is doing it's job so far though.

Thursday Planned: 4-6 Miles at MAF, Lift Weights 1 Mile Run.
Actual: 1.2 Miles in the morning
From today, I learned: Not on my run, but later I learned the Buffalo Montrose trail has been paved. I've run there a time or two or three.  It's always been a crushed limestone trail, and then used for snowmobiles in winter.  I'm curious with the blacktop now if that'll make a difference for winter use. There's no way they're going to plow that thing all winter long.  Right?

Friday Planned: 1 Mile Run
Actual: 1.2 Miles in the morning.
From today, I learned: Last night I swapped my winter and summer clothes.  I have too many running clothes.  I also have 50 pairs of sweat pants and I don't like many of them at all.

Saturday Planned: 4-6 Miles at MAF, Plyos 10K race, 5K race
Actual: 10K race and 5K race completed
From today, I learned: Trust my body; my body is stronger than my mind today.

2018 Loony Challenge - The Plan

Year 4 of running the TC Loony Challenge.  Here's year 1 in 2014, year 2 in 2015, and year 3 in 2017.

Things that have worked well in the past are back to back long run days, weight lifting for strength, and proper nutrition.  New this year will be adding plyos 2/week and more targeted ab workout.

Running:
Build 3 Weeks; then 1 step back week.
Building Weeks:
Sunday: 6-10 Miles at MAF, Sunday Kettlebell Workout, Sunday Abs
Monday: 6-10 Miles at MAF, Plyos
Tuesday: 4-6 Miles at MAF, Lift Weights
Wednesday: 1 Mile Run,
Thursday: 4-6 Miles at MAF, Lift Weights
Friday: 1 Mile Run
Saturday: 4-6 Miles at MAF, Plyos.  Maybe walk with Dungeon Master?
Step Back Week reduces mileage but keeps the cross training.

Nutrition: Mostly Whole30, which I've done a few times.  This year, I'm not writing up a report of what I wrote every day.  That got to be too much.  The longest I've kept up the nutrition in the past was for about 40 days. This time, I’m trying for a Whole100 or so, to see what life can be like with proper nutrition.

Cross Training:
Sunday Kettlebell Workout, all 5 sets of 5 reps
Single bell shoulder press (stand on one leg)
Squats, two bells in rack position
High pulls

Sunday Abs: 35 second of work, 25 second of rest (increase to 40/20 or 50/10 at some point?)
Superman
Bird dog (left leg out)
Superman
Bird dog (right leg out)
Toe taps in imprint
R side, side laying leg lifts
L side, side laying leg lifts
Toe taps in imprint
R side single leg raise
L side single leg raise

Tuesday Weights
All: 2 sets warm up weight, 3 sets working weight.  5 reps each.
Heavy Squats
Barbell Rows
Dumbbell Bench Press

Thursday Weights
2 sets warm up weight, 3 sets working weight.  5 reps of:
Assisted Pull Ups (I can’t wait until I can do a real one) 
Dynamic Squats
Overhead Press
Dead Lift 1 set warm up weight, 1 set working weight, 5 reps each

Plyos: Build to 3 sets of 15 each
Side to side hops
Front to back hops
2 leg hops (up onto curb/step)
Toe taps

TC One Mile - Race Volunteer Report

One of my 2018 goals is to volunteer in at least one race.  I'd always wanted to check out the TC One Mile.  I've never run it because I've been intimidated by the logistics.  (I'm not even going to lie. It looked complicated.  It's not.)  I decided to Course Marshall this thing so I could see the logistics in all of their glory.

Start time: I was expected to be there by 5:30pm.  Races started at 6:30pm.  Last race started at 8:01pm and ended roughly 4 minutes afterwards.

Weather: 60 or so and kind of windy. Somewhat cloudy.  I'm not gonna lie.  I was cold.

Wardrobe: I wore pants and a light jacket and I should've dressed significantly warmer under the wind proof jacket.  I was freezing my ass off by the end of this thing.

Transportation: I had a free bus pass, so took the 14 to the race.  Afterwards, the connections with the 14 were ridiculous (here, wait 20 minutes in your too cold clothes) so I got a Lyft.  My driver and I talked about all the construction in South Minneapolis.

Route: I was on 13th Ave S at a U of M parking garage near the bike path.  The cops had to deal with the bike path. Cyclists stopped and asked what was going on, and were generally pleasant.  The cars I had to deal with were also very nice and just wanted to not hit people.

Bonus: Totally nabbed a picture of Steve in a Speedo as well. How could I miss him in those shorts, right?

Valentines Day 5K

The Valentines Day 5K is an early goal race of mine, meaning I did actually fix my diet and train for the thing.  Dungeon Master signed up for the race series, so this is her first race of the year too.  My plan was to run my race, then cool down jog back to find her on the course and walk in with her, which is pretty much what happened.  Bonus is that I seem to remain frostbite free.


Start time: 10am, north side of Lake Nokomis

Weather: 3* and 5mph winds.  It was cold.

Wardrobe: I was a little too hot for the race and had things mostly unzipped.  I was freezing cold walking in and then back to the car with the Dungeon Master.
Bottoms: fleece lined tights; brooks running pants
Top: smart wool base layer, 2xu fleece top, my new favorite running jacket
Socks: Compression socks, wool socks
Other: Gloves, fleece headband for during the race.  Mittens, hat, gaiter for after the race
Shoes: Altra Lone Peaks.  I'd considered a couple other pairs that would've been lighter and faster, but nothing else really accommodates two pairs of socks like the Altras.

Transportation: I drove Dungeon Master and myself.  We parked on 52nd street.  There will still spots available at 9:30, but it was filling up fast.

Route: Run one lap counter clockwise around Lake Nokomis.  (Every race I've ever done at Lake Nokomis is counter clockwise.  I think it has to do with opening Cedar Ave as quickly as possible.)  Note the start line is about 0.3 miles behind the finish, so it's like run for 2 minutes, 'oh here's the finish.  Psych! go run around the lake and then come back here.'

Plan/Goals: My A goal for sometime in 2018 is to run a 5K in under 30 minutes.  I figured I'd see how close to that I could come today.  I think I could've had a better mental plan than 'see if you can run a sub 10 mile and then see if you can hang on'.  I could've had a more realistic plan as well. But I really didn't want to feel like I left anything out there.

Execution: Sadly, a sub30 was not to be today.  My average HR was 171bpm or 93% of max for the entire race.  My run cadence was around 175.  So I think I did what I could here, and I have room to grow over the year.

Nutrition: I woke up around 7:30am and ate half an avocado with salt, then had a banana around 9am. I was glad I'd had a little food but also glad my stomach was mostly empty.

Results: Early results say a 32:15 or 10:23 per mile, which is about a minute slower than last year's best 5K where I was in the best shape of the year.

SWAG: SWAG is a medal and a long sleeve shirt.  Post race goodies were the normal chips, cookies, nut rolls, and bonus hot chocolate. 

Remember for next time: I did packet pick up a day early at the TCM offices (which is near my own work headquarters).  This saved me some race day standing in line and being cold.  If I run this race again, I'd do the early packet pick up as well.

Bonus: Dungeon Master wanted to go to Peppers and Fries afterwards.  Since I'm no longer Whole30 girl, I got the burger of the month, which is a bacon cheeseburger on a maple doughnut.  I did not have the whole doughnut.  And I did not have alcohol.   But I did remark 'I haven't had a pop since last year'

TC 10 Mile Race Report

Start time:7am for Corral A.  My corral started around 7:20am. I think they need more corrals because this race was crowded.

Weather: Not the best.  50s and rain, or 50s and wind.  Roads were wet.  The best part was the amazing full rainbow we saw before the start.  About three minutes before the sky opened up.

Wardrobe:
Throw away clothes: Top and bottom from GoodWill.  I took them off when Corral C started to move towards the start.
Shoes: Purple Skora Phase because I know how those shoes perform in the wet.  I was confident of my footing the entire race.
Bottoms: Nike running shorts because they had pockets for my Larabar and a zipper pocket for my keys
Top: Orange Singlet
Other: Race belt, orange visor, orange compression socks

Transportation: 5:40am bus to the race.  Dungeon master gave me a ride home which was a surprise.

Route: TC 10 Mile route. This is a hard course.  Flying Pig is hard because of the climbing.  In some ways this is harder because there's not really a down.  It's like go up and up and up and oh, look, you're done.

Plan/Goals:
Goal: My A goal is to run an 11:40 for the race series.  I knew I did well on the Saturday races but I purposefully did not look at my results before Sunday because I didn't want to be thinking did I go too hard on Saturday?  So I was really just telling myself to run 11:40s today.
Plan: My mental game was so strong this year.  I'd thought about everything, and had a plan for it.  There's all the normal stuff like when am I going to take gels and which water stops should I use?  I also thought about 'what will I tell myself on the hills?' and 'what pace/effort should I use on the big hills?'; 'what do I tell myself as people are passing me on the hills?'; 'what do I tell myself if my paces are slower than I wanted?' and 'what if it rains?' thought I admit I wasn't totally expecting that.
The real plan I kept telling myself was 'run with your heart' and 'run to feel good'. My mantra, which I also gave to Dungeon Master was “I am a discomfort master.  I thrive in all conditions.  Everything I need to succeed is already within me.  It is here to stay.” I mostly just kept saying 'I have everything I need to succeed'

Execution: Mission totally freaking accomplished.  I started off fast, totally didn't pay attention to my pace on the Franklin Ave hills, then did pay attention to pace until I got to the Cretin Ave hill.  After that, I mildly paid attention to pace but mostly tried to stay strong and feel good.  And it felt fantastic.

Nutrition:
Morning: Salted avocado slices around 5am
During race: Bite of Larabar at mile 4 or so, water just after that.  Bite or Larabar around mile 7.  That is all. The rest of the water stops were way too crowded.  I just stayed away.
Post race: Well, sigh.  This is when the wheels fell off the wagon. 

Remember for next time:
GoodWill - go on Tuesdays which is Blue Tag sale day.  I had a blast this year. 
Strong mental game is the key to having a great weekend.  This is probably the best mentally prepared I've ever been for any race.
Tapering was done correctly this year, even though it felt like too little running.  Results speak for themselves. 
Just Fine: Music is everything.   No time for negative vibes because I'm winning.  I focused on having a positive playlist for this race. Mary J Blidge carried me up 'the hill in a place where there shouldn't be a hill' AKA the River Flats. I'mma still wear a smile if it's raining.  Indeed. Other hits from this playlist include Work This Body, Mountains Beyond Mountains which is appropriate for Summit Ave, and Super Duper Love.

Bonus: I got a ride home!
I got a mug of coffee at the finish
I did not get my free beer
I did not get to ring the PR bell.  But I earned it.

TC 5K - Race Report

Start time: 9am

Weather: Low 50s and some wind.  It was very crisp.

Wardrobe: tank top, arm warmers that were soon taken off, happy pants, compression socks, Merrel shoes, hat to sheild my eyes from staring into the sun

Transportation: 5:40am bus to the train, train to the start (so early because I ran a 10K before this race)

Route: New this year, the course is a loop/lollipop course.  There is a hill.  The loop is so much better than the old course, so much more room for runners.

Plan/Goals: My A goal for the race series is a 11:40 pace.
Goal for this race is stay around 12:00/mile because the 10K went so well
Leave something in the tank for tomorrow
Enjoy the awesome playlist I made specifically for the 5K

Execution: I haven't seen my final pace, but I think I did very well.  I was tired at the end of the race, but hopeful that I'll be able to deliver a similar performance tomorrow.  Update: Though I did very well pace wise, my heart rate monitor went off the rails a couple times. 214 indeed.

Nutrition: I had an avocado, sliced and salted around 5am.  A few sips of water during the 10K race.  Post 10K I had a banana, half a Larabar and few more sips of water before the 5K. There are no water stops during this race.

Remember for next time: New course for the 5K!
There are no water stops on the 5K
The end is less of a down hill than it looks (sorry)

Bonus: I'm very happy with the way this race turned out.  And no, I did not look at my results until after all of Loony was over.
Songs from the above mentioned 5K playlist include Levanatate - Pitbull and Fight Song - Rachel Platten.