Ni!
Showing posts with label race. Show all posts
Showing posts with label race. Show all posts

Friday, July 04, 2008

MSUM 10K :: 32:34 - 6th Place

Rust buster for sure. Got out well the first two miles, then had a tough third mile into the breeze (5:20) before putting together a solid second half of 16:14.

5:11(160) | 5:08(172) | 5:20(170)
5:13(170) | 5:14(170) | 5:12(171)
1:18(174)

The last bit of the race came out to .27 miles on the GPS, which, interestingly is .21 plus what seems to be the 'Garmin Factor' of .01 per mile. Based on my experience, the Garmin is extremely accurate, as long as you accept that every mile is recorded .01 short. Why this can't be corrected in software, I don't know. It's so consistent, it should be.

Had a good battle in the last two miles with the seventh place runner. That definitely kept me in the race mentally.

Have a good holiday! Cheers!

Saturday, June 28, 2008

5K Race :: 16:26 - 1st

Not a day or a course for a full race effort, so I just went out steady and finished strong once the course straightened out. It was 55F with 20mph winds and some rain, so not a great day. The course had a lot of tight turns, was 2/3 gravel road or trail, and rolled just a bit. It was actually a nice course for running, but certainly not for running fast. I was able to talk to a few people that I hadn't seen in a lot of years, so I was really happy I got out there to run.

5:22(153) | 5:25(165) | 5:03(170) | :38(173)

Cindy ran an excellent race, and got second place overall in 19:36! A very good time for her. It looks like she's starting off with a lot of the fitness she had last year at this time. Very cool!

Saturday, May 17, 2008

Fargo Marathon :: 2:30:34 - 1st :: Part 1 of 2

Ah, the race report. Here we go. So, I was up at 4am, as you saw from an earlier post, and got down my last tiny meal, just enough to get rid of the hunger pains. I spent the rest of the morning in the room, trying to stay calm and off my feet. Around 7:15, we headed out to the course, where I met up with my Beyond Running mates. I did my well-practiced six minute pre-race routine, and finished with about fifteen minutes to race time.

The wind was almost non-existent, and the temp was about 50F, but it was sunny, so there was no chill at all. Very nice conditions to start. Mystery Coach and I had talked about avoiding adrenaline rushes and really conserving mental energy leading up to, and during the race, so I had to laugh when 'Beautiful Day' by U2 came up on the sound system, and I got a huge chill up my spine! It didn't get any better, as they played clips of a couple of great Coldplay songs before the start, as well.

Looking around, I could see two of the taller Kenyans, but I didn't get a look at their race numbers to see if they were in the half or the full. I didn't see John Rotich until the race got underway. Nobody really knew who was running as far as the Kenyans, because they had changed their entries multiple times. As it turned out, only one had entered the full, and two were scratched (one of whom would end up running the Green Bay CellCom Marathon the next day). Chad Wallin, the defending back-to-back champion, was there, as were all of the contenders. I didn't see Matt Thull at the line, but he was right there when the gun went off.

The goal for the first few miles was to be as conservative as I could without giving away a gap that I would have to surge to cover early. The plan on paper was 5:50, 5:46, 5:42. Mile one went by perfectly in 5:51, with Rotich, Wallin, and Thull just a few strides ahead. By mile two, the gap was growing a little bit more than I liked, so I partially abandoned the conservative start and went right to race pace, turning in a 5:40, and a 5:42. Everything felt good at that point, and there was a nice pack formed.

I took my first fuel of the race around four miles. Coach and I had talked about taking a small amount of my drink at the start line, like last year, or waiting until around 35-40 minutes in to allow the fat burning mechanisms to establish before the insulin surge from the sugary sport drink kicked in. I decided on the fly to split the difference.

Our big pack wouldn't last long, as Rotich and Thull asserted themselves around mile six, and began to open a gap that would span over one minute by the halfway point. That left five of us in a group behind the leaders. Chad Wallin, Brian Anderson, Eric Loeffler, John McEvoy, and I followed, making some small talk about the leaders, and generally just trying to stay relaxed.

Coach had told me to dole out my mental energy in thirds over the race course: the first third by mile 15, the second third by mile 22.5, and the last third for the push to the finish. I wasn't doing so well with that directive. My first and second mental shocks of the race came at miles seven and nine. At mile seven, to put it clinically, I had an overwhelming urge to urinate. I couldn't get myself to go, and it hurt. There were people everywhere, and just couldn't make the magic happen. Mile nine is out on a bike path that is pretty well devoid of people, so I thought I would be able to go there, but I was wrong.

This had happened to me one other time, at the Beardsley Half last year, and it was awful. It was even worse there as it was raining. I had no idea what to do, other than suffer through it and hope it went away as I dehydrated. I briefly entertained thoughts of dropping out, which is not a great way to be thinking at any point in a long race, let alone a third of the way in.

The second mental shock: Chad Wallin pulls off the course at nine miles. This was devastating. He and I were in the back of the group just past mile nine, and suddenly he said, "I have to use the bathroom", and pulled off the course. He had been ill, and unfortunately it hung around for race day. He would return to the course, but having lost over two minutes to the stop, and still not feeling well, he decided to drop around the halfway point.

One of my top few goals for this year was to give Chad a race, and of course I wanted to win, but more importantly, he is the defending champion the last two years, and he has become a Fargo favorite, I suppose a bit like Grete Waitz was at the New York City Marathon, or Bill Rodgers at Boston. It was really an unfortunate turn of events to have him out of the race--for both the spectators and the competitors.

As our pack moved on through ten miles, I started to realize I was not feeling as well as I had in training. I was breathing a bit harder than I expected to be before the half, and working a bit harder than I wanted to keep pace with the group. At this point in the race, the wind was in our faces, and had kicked up to a steady 9mph. Also, unknown to me, it was warm--61F, and getting warmer. Physically and mentally, it was an off day, and I was getting concerned.

I had planned to hit halfway in 74:15 to 74:30. It was another mental hit to see 74:57 on the clock. It was windy, warm, I had to pee, and the pace felt too fast. Things were not going well. I was able to convince myself that I just needed to tuck in and focus, and let the next ten miles just take care of itself. "Wait to feel better" became my new mantra.

More drama would unfold in the next hour, as the temp rose to 68F and the wind started to howl, blowing 20mph steady, with gusts up to 27mph. Fargo's famous north winds were back, and this time we were being baked as well as buffeted. It took all my concentration to stick with Brian as he separated himself from our pack, and pulled me through some really tough miles. Over mile fourteen and fifteen, we were nearly alone on the course, and there were no signs and so few people, we were very worried we had gone off course. Mile sixteen in particular was memorable for a couple of reasons. We had crossed over to share the half marathon course, and unfortunately had to battle for our share of the road. At one point on this stretch a pair of little kids, maybe 6 or 7 years old, ran out in the road and got a little too close for comfort. This was the last straw for Brian. As the anger got the better of him, the pace escalated, and he tore off a 5:33 mile, gapping me by a few seconds.

I caught back up with him as we headed through the Concordia College campus, and practically begged him to relax and slow down--for his own sake as much as for mine! There was a lot of racing left, and I knew if he had that in him, and I had it in me, it was no use squandering it together over some minor frustrations with almost ten miles to go.

Tomorrow--missed bottles at mile 21 (AGAIN!), and the gloves come off...

Sunday, November 11, 2007

28:31 :: Veteran's Day 8K XC

NEW! Pictures from the race

8k XC race. First place, course record (or, a new World Record for this race! as the director put it). Good race, happy to be done racing this season and looking forward to training for a spring marathon. Race report and pics in the next day or two...

Run Two | Weather | Supplemental | Nutrition | Sleep | Injury

Saturday, October 20, 2007

~50:45 :: Red River Run 15k + (1st)

Well, a good day weather-wise, an okay day physically, and a bad day for logistics. The weather was great, about 45F, overcast, with a light breeze, 6-8mph according to reports. Couldn't ask for anything better in October--just a great day to run. The course was hillier than advertised, being held in the same park as the Prairie Rose 5k I ran earlier this summer, rather than the original (traditional?) country highway. Not a fast, flat course, but more of an easy roller.

Physically, I just didn't have it today. I could muster about half-marathon pace before my breathing would go crazy on me, which stopped me pushing my intended 5:15 goal pace. I made it two miles on pace, and with my breathing more like the last stages of a 10k, I knew I wouldn't last long without pulling back and reassessing the goal. My legs felt great. Plenty of gas and feeling strong the whole way, which was too bad. So, overall, the cold is still affecting my lungs, but my legs were feeling good. Here's the breakdown:

Max HR: 173

5:14.8(165) | 5:16.2(170) | 5:27.0(170) 5K-16:33
5:20.0(169) | 5:27.8(167) | 5:24.4(167) 10K-33:14
5:30.2(168) | 5:29.2(167) | 5:29.0(168)

I didn't get the split for the last stretch or an actual final time because my watch didn't get stopped properly (or a button got hit and it started up again). Also, the finish timer apparently didn't work, because they had my time at the awards as 57:05, which, as it happens, was ten seconds *slower* than second place. Hmmmm...

You might have noticed the + after the 15k up top. Unfortunately, the lead cyclist took me off course with just over a mile to go (up a steep hill, no less). After about 100m I realized that we were coming in on the finish of the first loop, which would put me over 3/4 mile short of the 15k. I told the biker we must have gone off course, and fortunately we were able to drop down a steep embankment back onto the correct finish loop, adding just about 80 meters to the course, maybe 15 seconds. I had already been frustrated with watching my lofty (sub-49) and reasonable (49:30) goals slip away, so rather than get pissed off about missing my cold-comfort goal (sub-50), I just had to laugh it off. No use getting worked up about it, as a number of other factors combined to make it 'not my day' well before the logistical snafu.

The end result is a new, easy to crack 15k PR, and a good overall experience at a really great race with a lot of history. Next year, I'll shoot for sub-48! haha

Have a great weekend, and stay healthy everyone!

Ohana 1
10 miles


Run Two | Weather | Supplemental | Nutrition | Sleep | Injury

Sunday, September 16, 2007

1:11:38 :: Beardsley Half Marathon (1st)

:: UPDATED with HR and split info ::

1:11:38 (5.25 pace) - HR Avg 166 - Max HR 173

Recorded distance was 13.23 miles, so the splits indicate the pace according to GPS (i.e. splits are faster than official time).

5:27.9(160) | Slightly uphill. 100 calorie drink @ start.
5:22.3(166) | Rolling hills
5:30.8(165) | Flat, heavy rain, into some wind
5:24.2(165) | More flat. 100 calorie drink.
5:27.0(166) | Slight rolling hills. Took/shared lead.
5:21.0(168) | Pressing/surging on hills.
5:21.2(169) | Long uphill at 10K. Rolling hills.
5:25.0(169) | 100 calorie drink. Dropped 3rd place.
5:23.1(167) | More surging. Flat. Patience.
5:28.0(167) | Patience. Slight rolling hills.
5:31.0(168) | Strong surge at 10.3 on uphill.
5:26.2(168) | Wet, muddy road for 1/2 mile. <10 sec lead.
5:21.5(170) | Hard into the last mile. Mostly flat.
1:09.0(171) | .23mi into the finish ~5:10 pace

Now that was fun! No time for a full race report...just out of the car from a long drive, kids to tickle, etc., but I will say that it was definitely a race versus a time trial, which is a nice change. I think there were three of us together through about seven miles, with fellow UND alum Richie not too far behind in fourth after a conservative start. The first half of the race was series of surges and pace checks, which made me edgy. Those guys seemed comfortable. Fortunately I was, too.

Between eight and ten, I threw in a couple of decent surges, but reminded myself to relax until at least ten. Then, just past ten miles, I threw in a solid surge for about 90 seconds and made the break last to the end. I wouldn't say I was comfortable with the win until about 200m to go. The last time I saw 2nd place, at 12 miles, he was only ten seconds back. One of the consequences of never looking back is that you don't know what the hell is going on back there! But, it caused me to run a bit scared, which is always good for time.

Anyway, it was a really good race, it rained the whole time (which worked out well, as usual), and I met some cool people today, including Frank Shorter. Great day! Sorry it took a while to get something posted...I know how the blogosphere likes its updates! More later.

Run Two | Weather | Supplemental | Nutrition | Sleep | Injury

Saturday, August 11, 2007

YMCA Half Marathon :: 1:13:15

Felt really good today, and really had a pretty easy time of it. I really didn't feel like I was racing, and looking back on it, I am kicking myself a bit for not getting myself in gear the last 5k to sneak under 1:13. I have the Beardsley 1/2 coming up in less than a month, though, and that race will provide more incentive to run a fast time. Hopefully I will feel as good or better on race day as I did today.

The weather was okay, about 70F with a 67F dewpoint. Not quite hot, and no sun, fortunately, but extremely humid. I went out with the idea that if the first mile or two felt uncomfortable at 1:13 pace, I would fall back to something like marathon pace and run with Lee, who was out for a training run during the race today. I was firing along really well through two miles, so I decided I would just try to hit 5:35 or better and see how long I could last. I slowed or sped up a couple of times due to slight hills or wind, but my overall pace stayed right at 5:35.

Here are the splits:

5:37(157) | 5:34(166) | 5:22(169) | 5:26(169)
5:34(168) | 5:32(169) | 5:48(168) | 5:46(164)
5:34(167) | 5:31(169) | 5:36(170) | 5:40(169)
5:29(171)

Mile 3 and 4 were just from feeling good and realizing it was going to be a good day, then mile 7 was windy with a couple of good uphills, and mile 8 was just a mental lapse, I think, after being out on my own since mile 2, and having to decide, as the pace started to hurt a bit, whether I was going to keep working or start coasting. I coasted while I sorted that out, and started back in to running hard again. I tried to make a shift with 5k to go, but ended up just bleeding less than I would have had I not increased the effort. Coming in to the finish, I could see that I was close, but wouldn't break 1:13, so I gave a final 7/8 effort stride to close out the race.

Night and day difference from last week. I'm very happy I decided to jump into this race and 'redeem' myself from the poor race. I'm really looking forward to the Beardsley Half now as well. Today will give me a lot more confidence at HM goal pace. Today's time was officially a PR by 1:11, which is cool, however that former PR was in a workout situation, and I certainly wouldn't have broken it by so much if I had raced at the previous half. I may not have broken it at all. =)

Have a good weekend!

Run Two | Weather | Supplemental | Nutrition | Sleep | Injury

Saturday, August 04, 2007

5K Race :: DNF

Really I just didn't feel good today, and the numbers during the race backed it up, so I dropped. I've got races that I'm much more concerned with performing well in on the way, so stopping was the right thing to do. Not sure what the cause was. I felt sluggish at the start, but usually that lifts right away. Today my kilometer splits just stacked up, 3:05, 3:14, 3:24 while my heart rate averaged very close to my max. Something just wasn't there today.

Have a good weekend, everyone. Time for a beer and some work around the house. Cheers!

Run Two | Weather | Supplemental | Nutrition | Sleep | Injury

Sunday, July 15, 2007

15:44.1 :: Prairie Rose State Games 5K

Good run. Weather was perfect--60F, no wind, sunny, but shaded for the most part, and just slightly humid. The course was certified, and was flat for the most part. Two gradual and slight uphills during mile two, one short, sharp uphill, and one gradual and slight downhill near the start. Lindenwood is a nice park, and there were a good number of spectators there cheering us on.

Unfortunately this was a down year for the State Games, and though the turnout was good, the competition was just not there. Joel Rovang, local stud runner, was running, but went for the 10K. Second place in the 5K was just over 18:00. I was well-prepared for the possibility of running alone following my two mile workout on Wednesday. Mentally, I was able to push myself through the fatigue well, and physically, I was really feeling the positive effects of the 12x400 workout from eight days ago.

I got a quick e-mail from the Mystery Coach on Saturday night:

It looks like sub 15:50 is on tap for this weekend (actually to be exact 15:44.7 (ha ha)) with some good competition and weather

So, of course as I approach the line and see 15:43...15:44...I wanted to bust out laughing! Of course, I was breathing too hard to laugh at the time. It's uncanny how his knowledge and experience can combine to consistently pull off these predictions. Coupling that with the fact that nobody really knows who he is makes it all the more fun.

Anyway, the nuts and bolts of the race:
Miles
=====
5:02.15(168) | 5:05.94(175) | 5:04.03(178) | 33.77(180)

Kilos
=====
3:06(156) | 3:10(174) | 3:08(175) | 3:11(176) | 3:05(178) | :06(180)
(The GPS shows the course as long, and it probably is due to certification, hence the extra few seconds at the end.)

The GPS had me at 3.12 miles with a time of 15:45.96, and the last segment is a couple seconds long from not stopping the watch until I was five meters into the finish. Also, you'll see in the official results that no matter what the timer got you at, your time is rounded up to the next second for the official record. Hrmmmph. Certified road courses steal enough time the way it is! =)

The legs felt very strong, and, again, the lungs seemed to be holding me back somewhat. Breathing was extremely heavy from 3000m on, but I handled that discomfort much more easily than during the 10K on the 4th. My brain has apparently re-learned how to deal with oxygen debt. A few more weeks of speed training, and there *may* be some 12-year old PRs going down. It's a big leap, and those are track PRs, but still...I have the sense it is possible in the next few weeks, and it will be a hell of a lot of fun to try. Cheers.

Run Two | Weather | Supplemental | Nutrition | Sleep | Injury

Wednesday, July 04, 2007

Firecracker 10K :: 33:17 - 2nd Place

Tough race. Got out well, but then the heat took a toll. Race time temperature was 77F with a dewpoint of 62F making cooling a problem. Full sun beating down on the asphalt increased the 'baking' sensation. Through the 5k in 16:13, then started to wilt. Offered a couple of decent surges in the second 5k, but the writing was on the wall.

3:06.6(165) | 3:09.6(176) | 3:15.8(177) |
3:21.8(176) | 3:19.9(174) | 3:30.5(176) |
3:21.4(177) | 3:29.8(176) | 3:27.5(175) |
3:15.0(178)

It looks like I relaxed for 8K and 9K when I should have been holding on to Lee and setting up for the kick. Lee, the winner, gapped me for good around this time. I can't say that I felt I could have responded during the race, but the data tells me that I needed to be a bit tougher. If I had some guts, I could have cracked 33 today. Hit a maxHR of 180, which I believe is legit. Between the effort and the heat, I'm pretty sure I got a laboratory-quality test today. Recovery to 120 in 2:25. Nothing to compare it to, but I recorded it anyway. Legs feel very good a few hours later, which lends some validity to my whinging about not running with enough guts late in the race.

While the 5:00 first mile was too fast, I think I needed to do it to get out of this marathon mentality. I still am not racing in the way I think I am capable, although the first 5K today was a step in the right direction. Now if I can maintain that intensity and stretch it out to a full 10K, I'll be on to something.

Run Two | Weather | Supplemental | Nutrition | Sleep | Injury

Saturday, May 19, 2007

2:33:45 :: 2nd Place! WooT!

Thanks to my co-bloggers, Mike and Abadabajev for posting up some splits. I'll make this short so I can get my recovery in, but I wanted to get a couple of highlights posted.

First, it was very, very windy. Not that I wasn't ready for it, but it would have been nice to have a breeze instead of a gale. There were a couple of long stretches with the wind at my back, so I made hay on those with some 5:35 miles, but there were quite a few more stretches that were very cold and windy, and flat out tough, and mostly during the second half.

That I nearly even split in these conditions is a testament to the value of conserving during the first few miles and the first half. I rocked the second half pretty hard, even with a tough stretch from 22-24. The back-to-back runs were INVALUABLE for dealing with the last 10k. It's a different kind of pain and fatigue, but not terribly different from the training. A big thanks to Mystery Coach for, well, the coaching!

Last thing before the ice bath--this is nuts. I line up for the start. On my left is Dick Beardsley and on my right is Andrew Carlson. I shit you not. I ended up talking to Dick for about two minutes, and we had such a nice conversation going that I was worried we were going to miss the gun! We made a joke about cutting in front of Carlson or some such nonsense, and Dick congratulated me on starting my first marathon. It was very cool, as you could tell he was genuinely excited for me. He's every bit the person that comes through in his books. Great guy. I also spoke with Andrew Carlson a bit after the race. The guy ran a sub-1:05 half, and he was asking ME more questions about how my race went than I had a chance to ask him! Another great guy.

Alright, into the tub. Today was not the day for it, but even if the conditions had been better, I don't know that sub-2:30 would have happened. It's a bigger barrier than I expected, and the sub-2:30 has earned my respect. Another day...




Run Two | Weather | Supplemental | Nutrition | Sleep | Injury

Saturday, April 21, 2007

1:14:26 :: 13.1 miles :: 9th place

Sorry for the delayed report--my best laid GPS-and-text-message-enhanced plans fell apart! The plan was carried out, and the race went well. I went through ten miles in 57:21 according to the watch, and probably 57:45 according to the course markers. I wish I had done manual splits, as it would be nice to know the last 5k based on the course markings, and not the GPS. I guess either could be inaccurate, but I'm betting the course was way closer. Anyway, that puts the last 5k at 16:33 by the watch, and 16:41 by the course. That was around what I thought I could do, so I was happy with that finish.

I felt great overall, both through the first ten marathon pace miles and the last 5k. The weather was difficult at times, with the full complement of cold, rain, and wind during the race to keep things interesting. In the first four miles, we had some serious rain and wind, which made me worry a bit about hypothermia. I've never been soaking wet in 40F temps, let alone in 20 mile an hour winds. Not fun. During the third mile, we crossed the 10th Street bridge, which represented the worst of the course. The wind barrelled down the tree-lined Mississippi River canyon, driving the cold rain so hard that it appeared to be bouncing off of the bridge railing back up into my face. I was between groups of runners at the time, working my way up through the early speedsters. At just under five miles, I was in no man's land by around ten seconds. I had to make a decision to use some hills that were coming up to bridge the gap to a group that appeared to be running around my speed. I was able to make up the gap, and by six miles, I was settled in with another runner, John, a 2:27 marathoner. We had a good conversation over the next several miles, which was surprising to me considering the pace we were running. The wind was still a factor through nine miles, but it felt like a light breeze compared to the gale that hit us while crossing the bridge.

At ten miles, I set out on my own to reel in anyone I could, and over the next three miles, I would get one, and get close to another. It took a bit to figure out how fast I could push, but once I did, I felt like I was flying. I had another runner in my sights for the last quarter mile, but he was looking back and adjusting his effort to hold me off. I kept hammering as hard as I could, but I would only get within three seconds or so.

Here are the splits from the GPS:

5:43(157) | 5:46(161) | 5:49(163) | 5:38(163) | 5:35(165) | 5:41(164) | 5:55(163) | 5:45(161) | 5:49(161) | 5:42(160) | 5:32(167) | 5:14(170) | 5:12(172) | :34(175)

Good run.

Run Two | Weather | Supplemental | Nutrition | Sleep | Injury