How to Rebound After a Bad Race:WPLR ShamRock & Roll 5k (New Haven, CT)

You are running a flat and fast 5K course for the first time in a long time due to injury. A very long time. You want to prove to yourself that you've still got it. You let the lead pack go because you know this is a fast race. Running on effort you are vindicated when a volunteer calls out your 1 mile split. 5:18. You are on pace to match your pre-injury PR. In ones and two people continue to pass you. Someone in a Saint Patrick's Day onesie. This does not feel good. You are able to keep from falling apart entirely, but you do not feel fast nor confident. 10:52 through mile 2. Ouch! Definitely off pace.In the last mile a few more runners catch you. Hanging on to top twenty for all it's worth, you put in a surge, but can't maintain it. You fall out of the top twenty within the last 400meters. However with 100meters remaining you engage a kick that has never failed, regardless of your aerobic fitness. You catch two runners who can't fend off your kick and narrowly miss out on a third. You scrape underneath seventeen minutes with a 16:57 5K. You are underwhelmed.            

Afterwords enjoy your free pint of Guinness before 10am. If you are accustomed to enjoying pints of Guinness before noon, then that is your problem right there. Easy solution. If you are not, the solution may require some more time on the roads, track, trails, gym and pool. Allow yourself a one day pity party, and then move the hell on. Stay healthy, thoughtful and hungry and the results will come. Enjoy the fact that being surrounded by better competition than you are accustomed creates an environment for growth. Grow!