Justin and I skipped the Tuesday Night Criterium to race at the Empire Runner's Summer Track series instead. This was my first track and field event ever. In hopes of doing well at a few duathlons later this year, I'm trying to step up my running game.

The first event was the mile - 4 laps of the track. Justin blazed to something just over 5 minutes. I cruised to just under 6 minutes. After watching the 100 meters and wondering "how do they go that fast?" (even the little kids), Justin then decided to break himself by running in the 800 and 400 meters.

In the 800, Justin was 3rd from last after 20 meters, but he ran steady. As the others faded on the second lap, Justin charged and finished 3rd with a solid 2:10. The 400 looked like it hurt like hell.

The last race we did was the 3000 meters or 7.5 laps of the track. All the fast guys were in this one too. After the gun fired, I quickly found my pace behind a couple of the Empire Runner club members. They were running steady and smooth, and it help to be behind them in the headwind section. Justin was just in front of us, and pack of fast guys were in front of him. For 3 laps, that's the way it stayed with Justin slowly coming back to us and the pack creeping away.

On the 4th lap, we caught Justin. I was feeling strong, but the lactate was starting to accumulate even in my arms. With 2 laps to remaining, I started to lose contact with the Empire runners. Coming down the straight with one lap remaining, the leader passed me. Then on the back straight Justin accelerated just enough to gap me off. The pain was incredible, but I ran strong to finish in around 10:45 or 10:50.

That was certainly a personal best for me. According the McMillan running calculator, this is equivalent to a sub-19 minute 5k. This is good. I'd like to be running 17-17:30 5Ks by October. I'm also running in the Healdsburg Half Marathon. It'd be nice to comfortably go under 1:30.