2+ mile warmup, Dracula's Dash for Hope 5k, short (not even a mile) cooldown.
Dracula's Dash is almost certainly the slowest 5k course I've ever run. The course is XC, with pretty long grass, and features 3 loops of a little over a mile, each of which has 6 extremely tight turns of 90 degrees or more, 4 extremely steep rhythm-sucking hills (2 up, 2 down, with a few more pretty steep hills, mostly around 20-30'), and a quarter mile of running on a muddy path across a slope, making it hard to get traction. This morning, the grass was frosted over, so everything was pretty wet, and the dirt portions were muddy. I ran this race on a whim last year and won with a 19:19. The next few close-to-accurately measured 5ks that I ran were within a couple seconds of 17:30 (with a 15:25 on a super flat and fast 2.85 mile course in there as well), so I feel that it's 90-120 seconds slow, at least for me, being the type of runner that likes to get a rhythm going.
Anyway, I warmed up with a loop and a half of the course and some more light jogging, and then the race started. I led from wire to wire and the whole thing was pretty uneventful except that a kid wearing a banana suit stuck pretty close for the first mile or so. I remember thinking, about a half mile in, that I would quit running forever if I lost to a 20 year old in a banana suit. Fortunately, he fell off, so I get to keep running in the future.
Anyway, I averaged 6:00 pace exactly for this super slow course and finished the slightly long 5k in 18:51. The time is irrelevant compared to other 5ks. What matters is that it was 28 seconds faster than last year while equally early in a training cycle, so I figure that I should be able to run some reasonable courses faster this fall than I did last year.
I wouldn't normally pay $35 for a little 5k like this, but it's put on by a great organization that helps abandoned children, so my money seems well spent.
Went out for another 4 and change loop around the Avenues with Holly later in the day. Legs felt fine, but I kept it really easy (8:00 average).
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