not giving up on the comeback

Felt ok - just did a short run after work.  Almost skipped it but glad I didn't.  Going to take it easy this week in prep for the ultra on Sunday. 

 4.4 at around 7:30 pace.  

I brought the family along to track night tonight.  I am hoping the kids will want to try it next week.  And my wife was nice enough to tag along.  The kids were really good actually and I my 8 yr old will try the 800 next week.  I ran the 1500m and the 3K races tonight.  This is the first time since last year that I did those distances.  This week I wanted to go out a little harder and not hang behind anyone like the past two times this year. 

The 1500 I went out a little harder and didn't wait on anyone.  I think it paid off.  4:45, which is a 23 sec PR over last year.  That's pretty cool.  I just don't have another gear like some of those guys do.  I need to work on that for the end of these races. That time is right on for my McMillan pace calculator prediction from my 5K race time in Feb. 

 The 3000, I didn't expect anything after hitting the 1500 pretty good.  I tried to just go out comfortably, and tried to pick it up on the last 2 laps.  It was a big field, so there was a lot of running around people as we lapped them, but that didn't hurt too much.  Anyway, I felt good about this one for not taking it out hard.    10:37 -- which is a 24 sec PR.  This is 27 sec off of my McMillan predicted time.  But after racing the shorter races, it is hard to follow up with a PR in the longer. 

It was a nice night and cool to have the family there tonight.  Now I just need to take care of my legs and get ready for Sunday

Ran around 8 PM tonight.  It was fine.  My legs were a little tired from last night but not bad.  I'll try to do around 8 tomorrow and then take it really easy Friday and Saturday. 

4.4 - 7:35 ish pace

went out after getting the kids supper.  It was raining really good.  It is always fun to get soaked by the cars on the road.  My shoes do a really good job of losing water once they get soaked.  It is pretty cool how they do.  

8 miles 7:31 miles

Short version - this was lots better than last year.  I finished 90 min faster this time due to multiple factors.  This was a really early day for me - up at 3AM to drive up for the 7AM start.  I am TIRED.  I'll add more later --

5:49:20 - 2nd place!   And a really good pulled pork sandwich :)

Long version -- for those brave enough to read

This day started out early, with my deciding not to drive up the night before.  Fortunately I was nervous enough that I managed to get up at 3 and make the drive up to the race start in plenty of time.  Luckily the weather prediction was for low 60’s the start and only into the 80s by the afternoon.  That made a big difference in the race for everyone, including the volunteers, for sure. 

I went into the race with no goals or expectations other than to finish reasonably strong and not get off the trail.

At the start last year I was in the middle of the pack, getting myself stuck behind a bunch of people running more slowly than I was comfortable.  This time I made a point of starting in the front 5 or so.  I only had to pass one guy in the first mile, then I was off at my own pace.  One big thing I’ve learned in the last year of trail races is that I go out too fast, too close to my road pace.  One guy at the start was saying that the winner last year ran a 10:30 per mile pace.   With that in mind, I tried to reign myself in and keep a slow steady pace. 

I hit the aid station at 1:45, which was 15 min faster than last year.  I wasn’t sure if that was good or just a setup for disaster.  The next section is 6 miles to the turnaround and is a lot of downhill, which feels great, but the whole time you realize that you have to climb back up those hills.  I tried to enjoy the downs and not kill my quads.  The leading 3 guys passed me about 10 minutes before the aid station.  They all looked really strong.   I hit the turnaround at 2:40, which was good.  I was shooting for 2 hours for the middle section (from the first aid station to the turnaround and back to the first aid station – a 12 mile stretch).  The guy who had been following me left the station before me and took 4^th place, but that was ok.  We had a ton of miles left and I figured things would sort out.  I was really trying to run my own race and not worry about keeping the pace of others.

After the turnaround, the trail runs mostly down into a valley for a couple of miles, then the next 4 are mostly up, which is where I pulled out my mental game of counting strides.  When I hit a difficult hill or a bad stretch, I try to at least count 100 strides before allowing 25 (or 50 if I’m really hurting) walking steps.  Then the rule is that you have to start back running (more like trudging) after the 25 walking steps.  During this time we passed the 3^rd place guy, who turned his ankle pretty good and was still working it out.  After much more climbing, I made it to the last aid stop right around 3:40. 

I downed a couple electrolyte caps, grabbed a baggie of bananas and peanut butter sandwiches then took off towards the finish.  Something about an aid station, seeing other people I guess, really gets you feeling better on one of these races.  They told us that 1^st place guy looked great and 2^nd place guy looked passable.  So with new found enthusiasm I struck out.  I was really ready to get this race over. 

The last section is 10.5 and goes on for just about forever, it seems.   It climbs ridges several times, and goes back down by the river several times.  It is beautiful.  Unfortunately it is hard to enjoy the scenery too much while you are scampering over tons of feet-killing exposed roots and trying not to fall on slick rocks.   Here we encountered a copperhead in the middle of the trail.  He was trying to say “hi” apparently.  The guy in front actually jumped over the snake, which seemed like a bad idea to me (they can strike out pretty fast and far) so I gave it a wide berth and took a detour around it.   I am so glad the guy in front saw it, cause I barely did even though I was looking.  I have no idea what would happen with a rattlesnake bite at least two miles from anywhere.  The adrenaline of that thought helped my pace for a mile or so. 

At one point the 3^rd place guy, Jeff it turns out, thought he was off the trail and had stopped.  As I passed, I told him that I had just seen a marker and that we were right.  It was one of the few times in my life when I knew I was going in the right direction.  J  I just kept plugging along, playing my counting game when I had to (which was most of the time).   Eventually I got a glimpse of the 2^nd place guy.  He was indeed slowing down.  At one point, at a creek crossing, I caught him and he told me to go ahead.   After that, within 2 miles of the finish, I passed the fire and rescue team who had to come in and bring a guy out who had broken his ankle.  A bad day for him, poor guy…

Within a mile of the finish I thought too much and took a wrong turn.  Luckily there was a group of walkers out there who I asked.  I turned around and caught the trail again, hoping that I was still in 2^nd place.  That would stink losing a place that close to the finish.

Finally I made my way to the finish and crossed in 5:49:20.   I wasn’t sure if I was 2^nd or third until the other guy finished 30 seconds behind me.  YEA!  It was over!

Things that I learned from this race

1.       Eating early and often is a must.  I think I maintained my energy levels much better this time.  

2.       Slow and sure is good.  I only had to stop to catch my breath a couple of times. 

3.       My trail shoes are horrible on any damp rocks or wood.  I had no trust in them on any of those surfaces.  I’ll need to look into that. 

4.       The second time on a course makes a BIG difference.  When you know what is coming, it is much easier to deal with mentally.

I'm still healing up from the race on Sunday.  Went to bed last night with my left foot still feeling pretty tender but better than on Monday.  This morning I am at about 80% on the foot.  I think by tomorrow it will be good enough to get a few (very few) miles in.  I hate being hobbled and unable to run but at least it doesn't appear to be an injury.  They say trails are supposed to be easier on your body, but this one hit my legs and foot pretty hard.  

Felt good on my first run after the race on Sunday.  I just took it easy sneezy.

4.4 in 7.35 pace

Got out at 8:30 this morning for a mid length run.  I just took it easy and wandered around town for an hour or so.  

8.4 at 7:30 pace. 

Ran this morning at Sope Creek preserve on the trails with the Big Peach running store group - the first 4 mile loop was good- felt really good.  The 2nd loop I had an episode and couldn't find my breath AT ALL.  Luckily this didn't happen during the race last week. Oh well, I guess the miles all count. 

man it was hot out there this afternoon.  I couldn't run until late tonight so I just went out at work lunch time.  A little concerned about my foot.  I think it was my achilles that was hurting when I started.  I retied my shoes and stretched it for a couple minutes and then it was better.  I'm hoping it was just a leftover from running on the trails yesterday.   

 4.4 7:55 pace

Tonight was the last track night for the year.  I was hoping to improve on the 1500 and 3000 times from two weeks ago.  It wasn't meant to happen.  Today I was feeling great, ran over to the track early, and then waited forever...all those sprinters had to get out of the way...

Two hours later my heat was up.  I think I warmed-up too much or something.  I just didn't have any spark tonight.  Whatever - no excuses but these were my times. 

1500 - 4:50 (5 sec off 2 weeks ago)

3000 - 10:49 (12 sec off 2 weeks ago)

anyway - have a good night all

hot and sucky

4.4 - 34:26

hot hot hot -hard to keep any pace but otherwise it was a good run

On vacation in Bowling Green, KY.  Going to the NHRA Hot Rod Hall of Fame Reunion for the drag races and meeting some of the "old timers".  My wife's dad win involved in the sport back in the 60's and 70's so he knows a lot of the people, which is cool .  

I ran after we got here today.  It is nice a flat here. 

4.5 - 7:03 pace

91 degrees and a little humid

Ran at 7AM Bowling Green time before it got too hot and such.  I added some country road to the route I went yesterday.  That part was hilly.  Good run

 I made 50 miles for the week without a long run or any doubles but I made it.

8.3  -- 7:24 pace. 

Did 6 after we got back from vacation today.   I took the day off yesterday so my legs felt nice a fresh.  I was lucky to get a little rain for the run so it was easy.  Too much food this weekend.

6 in 7:40 pace

ran after work today- it was 91 and a little humid but not that bad today.  I just cruised it and tried not to bomb out in the heat. I somehow managed a slight negative split.  yipee

8.2 at 7:23/mile

Today I ran at 7PM when the sun wasn't quite as high in the sky.  I went the same route as yesterday and went a little harder I guess, but I wasn't pushing anything. 

During the run I wasthinking about marathon pace.  Once again I can't imagine going at sub 6:50 pace for 26.2....

8.2 @7:15 pace

a yuck run - knew it from the start...

did a few on vacation - forgot to log these miles...

on vacation - ran over the mountain and back