Freaky 5k - Race Report

The Freaky 5k has become a staple for our family.  This will be our 8th time participating in this event.  This race is well run, the weather is usually decent, and its super family friendly.  In addition to the 5k run/walk, they host a kid's fun run dubbed the "Mini-Monster Dash," they have a costume contest for kids, adults, and dogs, and have kid's activities including a bounce house.  The race has always been very well attended and with the weather forecast for this year, I expected a large crowd.  Last year's race was cold, wet, windy, and simply put, just miserable.  This year, the weather forecast called for highs in the 50's and partly cloudy.  The Mini-Monster Dash started at 8:00am with temperatures in the low 40's.  As far as late October weather goes, this is just about as good as it gets.  This year, we signed up Maya and Delaney for the full 5k and Harper for the Mini-Monster Dash.  This will be Delaney's first full 5k and Maya's second.  We set goals for Maya to break her previous PR from last April of 35:22.  For Delaney, we really wanted her to give her best effort and finish the entire race and do her best without complaining or whining.  My goal, was to contend and finish in the top 3.  Coming off of the Fox Cities Marathon last month, I took one of my longest hiatuses from running.  I took nearly a full month completely off of running...and honestly, I didn't even really miss it.  So I didn't really know what to expect as far as a time for the 5k.  Taking into consideration that this course is difficult with two large hills, one of which is right at the finish, on top of my lack of just running in general, I was just hoping to finish in the top 3. 

Prerace

As usual, we (I) wanted to get to the race early enough to not be rushed and have time to warm up before the Mini-Monster Dash.  We just around 7:00.  After getting to Pierce Park, we picked up our race packets, bibs, and shirts.  After getting situated with the kids, I set out for my usual warm up.  I finished my warm up just in time to watch Harper run the fun run in her wolf costume.  After she finished we had about 15-20 minutes before the 5k started.  I got in another short warm up and helped get the kids ready for their run and we then found our positions at the start line.

Nutrition

As usual, I didn't eat anything before the race and just had some coffee before the start.  I took a serving of Hammer Nutrition Fully Charged preworkout drink mix about 10 minutes before the start of the race.  I also had a few sips of Endurolytes Fizz (Grape flavor) during my time after leaving for the race and before the start of the race.

Miles 0-3.1

As soon as the race started, three younger (high school aged) kids pulled out in front.  I was fine with that, as I usually aim for even splits or even negative splits in shorter races like the 5k.  Typically speaking, I am used to other runners taking off like a bat out of hell at the start of the race and then usually passing them after a mile or two, and sometimes less.  Before reaching the first mile, I passed one of the three kids in front of me with only two others holding strong.  Shortly after passing mile one, I passed one of the last two kids ahead of me.  After hitting the second mile, I finally passed the final kid.  As the race continued, the last kid I passed was hanging in there.  I knew I had to keep pressing hard, otherwise he'd likely pass me during the final kilometer.  As we drew closer to the finish line the gap had grown bigger, and I was pretty certain I would ultimately finish in first.  I finished in 17:42, about 10 seconds ahead of second place.

Post Race

After finishing the race, I hung around for a little while to congratulate the two kids who ran great races and pushed me pretty damn hard.  I then back tracked the course to tack down my dad who was running with Maya.  I found them shortly after the mile two mark.  I ran the final mile or so with Maya and my dad.  Maya finished in 34:31, about a minute faster than her last 5k.  She did so great and finished strong.  After crossing the finish line with Maya, I again back tracked to find Sarah and Delaney.  I was shocked when they were already approaching the finish line.  Delaney wasn't even sweating and barely breathing hard.  I helped DJ finish the race in 37:06, which is way faster than I anticipated her to finish in.  After everyone had finished, we stuck around for the costume contest and the awards presentations.

What's on Tap

I have nothing on tap....literally nothing...well, nothing specific.  I have started to coach Maya's basketball team, which is in full swing.  I have a laundry list of random chores to get done around the house before the snow begins to fall.  So, I guess you could say I have all "that" on tap.  But as far as running and racing, I have nothing on tap.  I really want to take some time away from any specific training to just recharge from this past spring and summer's intense training.  I am already starting to look forward to a strong 2019 race season and it all starts in the off season...which is NOW.  I'd like to get in a little cross training this winter, to include swimming, cycling, and strength training.  I'm thinking that come January/February, I'll be diving right back into some sort of a training plan for some sort of a race in the spring of 2019 before we take our highly anticipated Florida Vacation!

Thanks for reading!  Cheers!

Freaky 5k - Race Report



Its that time of year again...late fall.  I enjoy this time of year, the fall colors, the cool crisp temperatures, football, and generally our crazy hectic life slows down a bit.  It also means I get a break from my usual high volume, high intensity training.  It also means that its time for my two traditional races, The Freaky 5k and the Turkey Trot.  Each October, I try to participate in the YMCA of the Fox Cities' Freaky 5k.  Other than missing a few due to other obligations, I have pretty much done this race every year since I started really running competitively.  This year was my 7th year.  It was also the first year that Maya is registered to do her first ever 5k by herself!

Training for This Race

As usual and with most of the races this past year, I hadn't done any specific training leading up to this race.

Prerace

The weather leading up to race day had been actually quite warm, but that ended abruptly a few days before the race.  The weather for the race was chilly and wet, but the rain showers actually ended just before the sun came up.  We all got up and got the kids ready and loaded up the car and left only a few minutes after our predetermined time, which is actually really good for us.  Once there, I was able to get in a small warm up before the Mini-Monster Dash started at 8:00am, which is a kids run that takes place before the 5k.  Both Delaney and Harper did the race and each got their own medal which they loved.  I was then able to get in a better more thorough warm up just before the race started at 8:30.

Nutrition Plan

An hour before the race, I took my usual Anti-Fatigue Caps, Endurance Aminos, and then took my Fully Charged about 10 minutes before the start of the race.

Miles 0-3.1

As soon as the race started I knew I had a chance to win the race outright.   But did my best to just stick to my usual race strategy of maintaining a solid pace and allowing the "sprinters" to fade and at that point I try to figure what type of pace I'm going to have to hold.  The Freaky 5k is a challenging course as it starts with a downhill path down to the river and about a quarter to half mile section by the river before having to run back uphill.  This year, however, they changed the course slightly and forced you to run those hills twice.  So, knowing this, I tried to conserve my pace in the event I needed a bit of energy at the end.  After the first 800 meters or so, most of the "sprinters" had faded and I was just behind another guy, roughly my age.  I passed him just before having to go back up the initial part of the hills.  Although, I quickly passed him after getting back into the neighborhood section of the race.  I was able to hold him off and maintain a pretty even pace throughout the race.  I finished the race in 17:51, which I was happy with, considering the hills and my lack of training.  I took 1st overall, which is always a nice bonus.

Post Race

After I finished, I hung around the finish line to cheer on the initial wave of runners, but I had other obligations that I not only had to do, I was excited to do.  As I mentioned earlier, Maya was running her first ever full 5k by herself.  She was nervous, so she was walk/running the initial part with my mom who was pushing our other two kids in the stroller, while Sarah and my dad ran the race.  So, I started running the course backwards until I found Maya and my mom.  I ran back about a mile or so and found her.  We then got to run the final mile of the race together, which was awesome!   Maya was excited and had a good time finishing the race by herself.  She finished the race in 43:31, which is very good considering she walked about 2/3's of the race.  After all family members finished the race, we hung around for the awards ceremony and the costume contests, which is always entertaining.

What's on Tap

Up next is the Festival Food Turkey Trot, which is a 5 mile, highly competitive race on Thanksgiving morning.  I will probably just continue to run low mileage with a few longer days sprinkled in just to stay in some sort of running shape, but not really train.  Honestly, I am already looking to next year, as I usually do this time of year.  The way I have been going the past 4-5 years, is I usually have a big race season followed by a low volume, easy race season.  This year would qualify as a low volume easy race season.  So, we'll just have to wait and see what's in store for 2018!

YMCA Freaky 5k - Race Report

This will now be my 3rd race report of the YMCA Freaky 5k and the 6th time I have ran this race. So, when I say that is one of my favorite races, I think it goes without saying. I enjoy this race for many reasons. First, the YMCA of the Fox Cities was my full time post college employer. Secondly, it always seems to fall perfectly into my race schedule. Thirdly, it's close to home, a great course, and a family friendly event. This year would be no different. I had Halloween weekend off from work and no other races scheduled in the vicinity of the Freaky 5k, so it was a natural decision. Plus, this was the first time for myself that this race actually fell on Halloween. This year, we registered our entire family, Sarah, Maya, Delaney, and myself were all registered for one of the two events offered. We signed Delaney up for the Mini Monster Dash, which was a quarter mile kids run. We also registered Maya as an individual for the 5k. This was going to be her first ever 5k as an official participant. She was so excited and nervous going into the day....as was I. We also signed up Sarah, who was going to push Harper in the stroller. My parents were also registered for the 5k in addition to our family. Going into the race, the weather outlook was not good. It was supposed to be cold, windy, and wet/rainy. Sarah and I both made the decision Friday night, that if it was actually raining Saturday morning, we would not bring the kids to the race and she would stay home with the kids and I would race with my dad, as my mom would also opt out of the race.

Well, as my alarm went off Saturday morning, I woke up to the sound of wind strongly blowing against our bedroom window. I looked at a current radar image and it was an easy decision, although a disappointing one. We opted to leave the kids at home due to poor weather. The entire state of Wisconsin along with Minnesota were covered in green on the radar signifying that there was no hope for a dry Halloween, let alone a dry Freaky 5k.

Training for This Race

I'll (again) keep this short and simple. I have not been following any specific training plan for this race or any race this year, for that matter. Although, I will note that October saw one of my highest running mileage totals of 2015...for whatever that's worth....

Prerace

As I mentioned in my open, I woke up and had to make a sad decision with Sarah and opted to leave the girls at home to avoid any possible (and highly likely) sour attitudes at the race due to them being wet and cold. But after waking up and getting dressed, I headed over to my parents house to pick up my dad. The race was scheduled to start at 8:30am, a half hour after the Mini Monster Dash kid's run. I was hoping to get there around 7am just to get a decent parking spot and hopefully some time to warm up. Unfortunately, after we got there, the weather was just miserable. It was cold (40's), windy, and rainy. I honestly just wanted to sit in my car with the heat on where it was nice and comfy. Eventually I had to get out and get ready to run, which I did around 7:30ish. I really wanted to stay as dry as possible before the start of the race, so I opted to forgo my traditional warmup and just did some dynamic stretching under the pavillion. This seemed to actually work pretty well, all things considered. Once 8:20ish rolled around, we started making our way to the start line. With the sun now fully risen, it was starting to warm up slightly, but the rain and the wind didn't really stop. It was a light drizzle, but enough to be uncomfortable. We planned it out damn near perfectly and got to the start line just before the National Anthem.

Nutrition Plan

K.I.S.S. - Keep It Simple Stupid. Its what I did. I didn't eat anything before the race and just drank my morning coffee on the way to the race. I did take two capsules of Hammer Nutrition's Anti-Fatigue Caps one hour before the start of the race. I chose not to take any Hammer Nutrition Energy Surge, just due to the wet and rainy race conditions.

 

Equipment

Nike Zoom Streak LT2

PRO Compression Socks

Hammer Cycling Jacket

Garmin 910XT

Road ID Elite

3.1 Mile Run (18:18)

 

This was the third year of the "new" race course (I guess that would mean that it's really no longer "new") and the second time I will have run it. Knowing that I really didn't get any true warmup in before the start of the race, along with the the hilly start to the race, I really wanted to take it relatively "easy" during the first 800-1200 meters. The race starts nearly immediately with a short and steep hill down to the river. The course then follows the river for about a half mile, or so, then goes up another short and steep hill. The majority of the course is a loop, which returns back down the same pair of hills back to the start line of the race. So, imagine a lollipop shape race course, where the stick has two steep hills that you need to climb twice for a total of 4 hills.


At the start of the race, I coasted down the first hill, allowing all the typical sprinters at the start of the race to over-exert themselves, and allowed myself to gradually warmup. After climbing back up the second hill at about the 0.75 mile mark, I tried to find my "sweet-spot" in reference to my pace. I wasn't ever truly able to find my comfort zone. I just never really felt "good." I felt like my breathing was out of synch with my cadence and my heart rate. It's a difficult thing to explain in writing and probably just as hard to explain in person. But, I guess if you are a runner, you probably know exactly what I am talking about.

By about mile 1, I was able to pass everyone who went out as fast as humanly possible and found myself in 3rd place. Shortly before mile 2, I passed the second place runner and was doing my best to stay within reach of the race leader. But, honestly, I had a pretty good feeling I wasn't going to be able to catch the leader by about mile 1....he was just that far ahead. I ended up finishing in 18:18, 2nd overall, with the winner finishing in 17:12, about a minute ahead of me. He was a 24 year old out of La Crosse, WI and he ran a hell of a race.

Post Race

About a week after I registered our family for this race, we were invited to my God Son's birthday party in Milton, WI, which was scheduled to start at noon on the 31st. Milton is about a 2 hour drive from our house, which meant that we needed to leave no later than 10am in order to hopefully make it on time. This basically meant that there was no sitting around after the race and waiting for the awards ceremony. After crossing the finish line, I congratulated the winner on a great run and then waited for my dad to come across. He ended up finishing in 22:09, first in his age group. After crossing the finish line, we quickly stopped in under the pavilion and grabbed some water and a snack and headed out. I honestly felt a little awkward leaving the race, while a lot of runners and walkers were still on the course but, I honestly had no other choice, shy of skipping out on the event.

What's on Tap

I now only have 2 more months to go in order to successfully participate in a race in each month throughout 2015. It's been an interesting goal to say the least, but as it comes closer to successfully accomplishing my goal, I get more and more proud of doing it. As of today, I am actually scheduled to run in 4 more races, 3 in November and 1 in December. Oddly enough, the 3 races in November are all within a span of 6 days and fall during the week of Thanksgiving. On the 24th, I will be running a 1 mile race with Maya, Delaney, and my dad before the Appleton Christmas Parade, called the Santa Scamper. It will be a fun and easy run with my kids and nothing more. Then on the 26th (Thanksgiving), I will be running in the Festival Foods Turkey Trot, in Appleton, which is a 5 mile very competitive race. Finally, on the 29th, I am running in the Noodleini 5k in De Pere to finish the month of November. My final race of 2015 falls on New Years Eve, with the Chilly Chili Run in Fond Du Lac, WI. It's been a long year with a lot of racing and not a lot of structured training. As I sit here writing this up, I have a lot of high hopes for 2016 and 2017 and some potentially very exicting news. But that will come out soon....


As always, thanks for reading!

Cheers!

Saying No-No to Na-Ni

It has been a while, about 2-3 weeks since I last did a general update for the myself and the family, so here we go.  Since Maya's birthday weekend things have been pretty much back to normal for our family.  We have settled back into our old routine, as opposed to the IM training routine we lived under for the past year.  It honestly feels good.  I won't sit here and make this another IM post about where I want to go with my racing or where I have already been, since I have just about beaten that to death (just see Operation Kona and/or Taking a Step Back).  I will simply say, I am happy where I am in life and wouldn't change a thing for the world.  I am happy with myself and my accomplishments, which, I seem to often forget about because I am so focused on what's next.  I am also happy with what I have been able to provide for my family over the past month.  Although, I will completely admit, I have a long way to go to be the provider that Sarah is.  For example, when I am off from work I am responsible for getting Maya to her preschool class.  Since, it has started, I have brought her there 3 times now, including today.  The first time, I biked her and Delaney to class and had her there about 20 minutes too early.  In my second attempt, I forgot her backpack, but had her there right on time, unfortunately I was 10 minutes late in picking her up.  Today, I thought her class started at 12:45 as opposed to the real time of 12:30.  Good thing I was early and had her there at 12:40.  I felt terrible.  I am just not nearly the parent Sarah is, and I think I have taken that for granted too.  But anyway, things are going well for us.

So long nani!

This past weekend, Sarah and I officially decided to make the commitment to forcing Delaney to give up her nani (ie nuk, plug, pacifier, nu-nu, etc).  The past couple weeks we stopped giving it to her unless she was in her crib or sleeping.  But, now it was time to make the leap to going 100% nani free 24 hours a day.  In order to accomplish this, we figured we would make Delaney feel like she was giving it up.  To make that happen, we took a trip to Build-A-Bear in the mall.  We allowed Delaney to keep her nani in her pocket on our trip there and she was allowed to pick out any animal she wanted.  She chose the German Shepard and as a cop, I'll admit I had a little smile on my face when she picked it over a kitty, pony, bear, or other girly animal.  Then, when it came time to stuffing her new dog, "Woof Woof," she placed the nani into Woof Woof all by herself.  Granted, she had no idea, exactly what she was committing to at the time.  But, none-the-less, she did it and she was proud.  That night, it hit her, she gave up her nani!  We thought that she would cuddle Woof Woof and be able to calm herself, but ironically, she wanted NOTHING to do with Woof Woof, she despised Woof Woof.  Almost as though Woof Woof stole her nani.  I thought I would walk in there and she would have Woof Woof ripped open and sleeping with her nani in her mouth.  Lucky for us, though, the realization that she no longer had her nani lasted less then a week and each night got progressively better.  She has since grown to adore Woof Woof and bring it everywhere and also is completely nani free and happy.

Maya continues to make us forget that she is only 4 years old.  Most of the time she is acting as if she was 8 or 9.  Sarah brought her to the doctor for her 4 year old check up and her height is now completely off the charts for a 4 year old.  Her weight puts her in the 98 percentile for her age, but she is actually on the lighter side when you take into consideration for her height.  Evidently, we grow 'em tall in the Kohl family.  After 3 attempts she has finally passed her swim lessons and has now graduated to "Pike."  I honestly think the week in Mexico had a lot to do with her comfort in the water along with her ability to swim.  I guess swimming for 6 hours a day for 5 straight days will turn your kid into a swimming machine, who knew?

She put the majority of the puzzle together without help!

As Halloween approaches, Sarah has been taking the girls to just about every single trick-or-treating event in the area.  The girls have now taken them to a trick-or-treating at an area hotel, Sweet Street in Green Bay,  Zoo-loween in Oshkosh, and Zoo-Boo in Green Bay.  We have one massive bucket of candy already and it ain't even Halloween.  This year, the Maya has been going as Merida from Disney's Brave and Delaney, a cute and cuddly monster.

Just one of the girls' trick-or-treat outtings

After the YMCA's Freaky 5k this past weekend, I entered Maya into a photo costume contest put on by Fleet Feet of the Fox Valley.  I posted a picture of Maya and I after the kid's fun run, of her in her Merida Costume for a chance to win a $50 gift card to their store in Appleton.  I found out last night that we won!  I was excited to tell Maya she had won.  Later today we are stopping out there to see what new running gear we can get Maya.  Hopefully we will be able to find something for her, otherwise the gift card will help get daddy a new pair of shoes.  But, I would much rather allow Maya to enjoy her mini shopping spree.

The photo that won Maya her $50 gift card.

Last night, I picked up a full 2nd shift worth of overtime.  Believe it or not, this was my first ever full 8 hour shift on 2nds since coming off of training.  Working last night sparked the conversation between Sarah and I about the possibility of me making the jump to 2nd shift full time.  At first, it sounds like an obvious jump, I would get to sleep at night, which would lead to a more normal lifestyle, better mood, not so physically worn down, and sleeping with Sarah on a regular basis again.  But, then I start to really think about it and what I would be giving up.  I would be giving up the time at night with Sarah and the girls.  We get to have dinner together nearly every night and I get to put my kids to bed.  I get the mornings to myself, right before I go to bed to get a quick workout in.  I also, enjoy the guys I work with on 3rd shift.  It would be a serious change for us as a family and just as big of a change onto Sarah.  So who really knows what the future will bring, all I know is it will not be an easy decision at all and there will be a lot of give and take.   

YMCA Freaky 5k - Race Report

I have had the YMCA Freaky 5k on my radar pretty much since the start of the year.  This is a race that I have done now for the past 4(?) years and one that I pretty much plan on running no matter what, even if I work the night before.  Plus this year, I thought that Maya was finally old and mature enough to do the kid's fun run before.  Maya has never done an "official" kids run, were I actually had to register her and pay for her.  Yes, she did complete the kid's fun run before the Patriot March 5k a few weeks back, but it was free and nothing organized.  This had a different feel to it.  She got her own bib, and a race t-shirt, along with a goodie bag chock full of stuff, from candy to free coupons.

Training Plan

I haven't really had a formal training plan.  I have been doing what ever I feel like doing, when I feel like doing it.  I do have some structure to it though.  I have been trying to get in 3 runs during a calendar week - a easy 4-6 mile run, a 5-6 mile fartlek run (think unstructured interval work), and a 6-8 mile "long" run.  Between those runs, I have been swimming and biking as I see fit and taking day's off when I feel like taking off.  I have still been getting outside on my bike even though it's starting to get rather chilly, but the roads are clear and I know the snow is coming, so I have been trying to squeeze the most out of the season as I can.  

Day/Night Before

The race was on this past Saturday morning.  It fell directly in the middle of my work rotation.  I had to work Thursday night into Friday morning.  On Friday morning I did a short 2,000 meter swim consisting mostly of drill work.  I got to bed around 10ish and got my usual 7ish hours of sleep.  I then had to work Friday night into Saturday morning and got out from work on time and went directly from work to Pierce Park where the race was held.  

Getting to the Start Line

The kids race didn't start until 8:00 and the 5k at 8:30 and I got to the park around 6:45, so I was plenty early.  Sarah and the girls didn't get to the park until around 7:30.  So while I waited, I picked up everyone's race packets and bibs.  As soon as they got to the park, we got the stroller all set up and got the girls into their costumes and then brought them to the start of the kid's "Mini Monster Dash" fun run.

Kid's Mini Monster Dash 1/4 Mile Fun Run

Maya had been looking forward to this race ever since she did the fun run at the Patriot March 5k.  I was probably just as excited for her as she was, if not more.  It was fun to see the excitement in her eyes when ever she talked about it.  Sarah told me that she woke up all excited on the morning of the race and got herself all dressed and talked about nothing other than running fast like daddy in her race.  The cool part was that she got her first official race bib.  Her cousin (my God Son), Bradyn was in town staying with Sarah's parents for the weekend, so we signed him up for the race as well.  Maya was wearing her Merida costume (from Disney's Brave) and Bradyn was dressed up as Wolverine.  This was Bradyn's first race and Maya's 2nd fun run.  Once they started the race, Bradyn was a little hesitant to start out, but Maya helped him out.  For one reason or another Bradyn didn't want to run right away, but Maya wanted to, so I jogged along side Maya and Sarah's younger brother ran with along side Bradyn.  After they finished the kids got their medal and they were very proud of them.  

3.1 Mile Run

After the kid's run, I had about 15 mins before the start of the race, so I took off to go get warmed up for the 5k.  After a short 5-10 minute warm up (I would have liked about 10-15 full minutes of warming up) I got to the start line just before the National Anthem.  Shortly after that, we were off.  They changed the course this year slightly to make the course like a lollipop where you run out, do a small loop, and come back the way you went out, ultimately finishing were you started.  The course is a great course, but challenging.  You start out going down hill almost immediately and then run back up a similar hill all within the first 3/4 of a mile.  I started the race as I do most other races, a little more reserved than most.  Especially with the hill right at the start, I did not want to over do it within the first 10th of a mile.  By the time we hit the 1st uphill I found myself in 3rd place with a guy pushing a single child stroller behind me.  It was at that exact moment I told myself, "there is no way you're going to let a guy pushing a stroller beat you - especially with how hilly this course is!"  At that time I did my best to hold on, continue to push to try and catch the 2nd place guy, and not get passed by anyone.  After the first mile, I settled into a good 5k pace.  I was still in 3rd place at this time and had built a decent lead over the 4th place guy, but was still about 10-15 seconds behind 2nd place.  That pretty much stayed constant throughout the entire race.  The most difficult part of the race was the final uphill at about mile 3.  The last 10th of a mile in a 5k is the most difficult part, even without a hill at the end.  So forcing your body to push past maximal effort during the last bit of an all out race and go up a steep hill is extremely taxing!  I finished still in 3rd place with a time of 18:21, the guy who took 4th was the dude pushing the single child stroller - totally badass!  

Post Race

Immediately after finishing, I congratulated the guy who was pushing the stroller on a fantastic run, along with the dude who took 2nd place.  I then waited for my dad to come across and then we jogged the course in reverse to walk with Sarah and the girls.  After catching up with Sarah and the girls, Maya and Bradyn wanted to get out of the stroller and I said I would walk with them.  We were right around the 2 mile mark at this point and they wanted to try and run the last bit of the course.  I thought that was the coolest thing ever.  I was so proud and happy that they wanted to do this on their own without any prompting.  I gladly ran along side them.  They ended up running until they got too tired to continue and then when they caught their breath again, they would run.  They continued this walk/run cycle all the way to the finish line.  I was honestly more proud of the way the finished the last mile of the 5k then the fact that they ran nearly the entire kid's fun run.  After the kids finished, I took them each through the post race food area and then we hung around for the awards ceremony.  A short while later, I received a rather large 3rd place trophy.  Maya was so happy and proud of her daddy!  After enjoying the post-race company of my parents and in-laws, I was starting to get tired and needed to get to bed.  It was time to put yet another great Freaky 5k in the books and head home.

Other Notes

I was honestly a little bummed with my time as I kind of hoping to beat my previous PR I set at the Jailbreak 5k of 17:49.  However, once you take into consideration all the hills on the new course, it's tough to say how this time compares to other 5k times.  My time from last years Freaky 5k, were we only ran down and up the hills once, was 18:14, but took 5th overall.  Either way, I am very happy with my finish and my time.  And in no way am I disappointed or upset with my time.

Lessons for Future Events

Really nothing much to take away here, just another 5k in the books!  I do, now know, that Maya is more than old enough to start doing races on her own, which is awesome!  I can't wait to continue to share my passion of racing and endurance sports with her as she gets older.  But, I know right now, I will NOT be one of those parents who pushes their kids to do things and I will not force Maya to do anything.  If she is old enough to run a fun run or whatever, then she is old enough to decide on her own if she wants to participate in those events.  But, based on how much she enjoyed the Freaky 5k, I have a funny feeling she'll be wanting to do more and more of these events.  

What's Next

I have one final race on my schedule for 2013, The Festival Food's Turkey Trot on Thanksgiving morning.  I am going to continue to doing what I have been doing for the past month - just doing what I feel like doing wtih some moderate structure.  I'll continue to run 3 times a week and just fill the other 4 days with other fluff to keep my satisfied and happy.  Within the past week, I have also decided that I need to make a change in my eating habits.  Since the IM I have found myself eating anything and everything I see and I have had some of the worst self control I have ever had.  It has been especially bad since we have been getting a ton of Halloween candy from all the festivities Sarah has been bringing the girls to.  This past Monday, I made the firm statement that this is changing today.  Since Monday, I have eaten as clean as I have ever eaten and I am determined to get my weight back down were it should be.  I have said too many times the past year or two that I need to lose the excess weight I have put on since becoming a full time 3rd shift patrol officer.  If you even look back to my Lakefront Marathon Race Report from over a year ago, I made the statement that I need to lose the weight.  I know it's been a focal point of at least 3-4 posts on this very website, but I have never been able to make the commitment to a strict diet.  I have been able to follow a strict diet for about 3-5 days and then I fall right back into the bad habits that got me to where I am now.  So now, I have been eating less, controlling my hunger through a higher fat diet and cutting back calories.  Granted it has only been a week, but in the past week alone, I have felt great, sleeping better, having quality workouts, and been happier in general, all while eating fewer calories, but eating very nutrient rich foods, such as vegetables, healthy fats, dark leafy greens, and drinking a lot of whole leaf teas and water.  I have not been tracking my calories at all and have not laid out a formal diet plan to follow.  My only rule is to eat clean, unprocessed foods and aim to get majority of calories from fats and proteins.  I have eaten nothing but salads, lean proteins (tuna and salmon), fruits, and vegetables.  My goal now is to stay eating like this and continue to do so until I reach my goal weight of 155-160 by my birthday, March 2nd.  So far - so good, if I can continue like this and stay focused, I may just allow a pig out day on Thanksgiving....we'll see  :)