8/17/08 The Light at the End of the Tunnel Marathon

It is all gentle downhill on the old railroad grade, now a dirt and gravel road/State Park from Hyak (Snoqualamie Pass) to North Bend, parallel but far enough away from Interstate 90 that there is no road noise. For added fun there is a 2.3 mile unlit tunnel and 4 or 5 high trestle bridges. This is the second year that race director Maniac Brian has put on this low key event. The first race met with such rave reviews that many more signed up this year and the race had to be capped at 135 in order make it manageable. I hope to have a good run here, but have never run very far on gravel and of course you never really know what will happen in a marathon. No predictions for finish time. The plan is to set myself up so that I could PR if all goes well, but if it gets bad I will just relax and turn it into a training run for Skagit in three weeks.
Start - Park the car at trails end in North Bend and catch bus number two of three for the ride to the start. Nice talking with some runners, seems like they are all Maniacs. I feel very relaxed, probably the calmest I have ever been for any race. I am so glad to have finally gotten over pre race jitters. Another advantage to racing more often. I jog a little to make sure that my gear is in place. Hat and sunglasses tucked in fuel belt, headlamp secure on head. Headlamp and sunglasses, that is first. I also have a long sleeve shirt on and hat in my pocket as I have been warned that it can be quite cool in the tunnel. Out here it is somewhat warm and very humid, with the expectation of hotter weather as the morning progresses.
Mile 0.2 - Very short out and back in the parking lot to get us started. This tells me that the race is in fact accurate distance (it is certified). Somehow I have found myself way in the back and packed in tight, but it is fine. Plenty of time to sort out.
Mile 0.6 - Into the tunnel. RW and I are side by side with the plan to stay together through the tunnel, then go our separate ways as we feel like it.
Mile 0.8 - Really dark and wet too. Some puddles, some water dripping from above. At least the footing is good and I manage to keep my feet dry. Room for three runners across. We are passing runners as we can but it is not easy to pass two others who are together. Most important is to be safe. I check to make sure my car key pocket is zipped tight.
Mile 1.0 - I see a mile marker in chalk on the ground and look at my watch. "No GPS signal" warning is showing and hiding my timer. I feel like we are going too fast, but I figure I can fix the pace after the tunnel and it won't be a problem. It is humid and foggy in here. I can see my breath, but it is not very cold.
Mile 2 - The small light at the end of the tunnel is starting to get a little larger. Still about a mile to go in here. We are directly behind Pigtails. If RW decides to pass her, she is on her own, because I have a new strategy. If Pigtails has not raced the day before, I have no business starting out faster than she. In the last year I have watched those pigtails pass me at miles 18, 20 and 25 that I can recall. If she has not raced in the last 5 days, her times all always well ahead of me, so I would be wise to stay back and pace myself better.
Mile 3 - Out of the tunnel and here is an aid station. The headlamp and long sleeve shirt go in a drop bag that will be taken to the finish. GPS snaps to position perfectly. I am at 8:40 pace and that is ideal.
Mile 4 - Running faster now and probably too fast. I send RW on her way and ease off the pace. Gentle downhill and a typical dirt road. As long as I stay in one of the two tracks there is not much gravel or larger rocks. Will have to watch my footing the whole way, but the path is better than I expected.
Mile 5-12 - Beautiful course. I would like to stop at the high trestles and look down. Some have talus/avalanche chutes and I would like to stop and scan the area for wildlife. Instead I keep moving along at a steady pace. Leapfrogging with RW and passing some runners. Nice short greetings with other runners. At mile 12 I see that my pace is still faster than it should be (I am at 8:35 and my PR pace is 8:50). There is Maniac Marci an early starter. I decide to walk a bit with her, just to get my average pace a little slower before the half split. Lately I have run about ten minutes slower in the second half and I very much want to even that out. I am hopeful that the electrolyte pills will enable me to do just that.
Mile 13.1 - 1:54. If I can run evenly I will finish in 3:48, a best time by over three minutes. That would be wonderful.
Mile 15 - Rock climbers
Mile 16 - Feeling better than I was an hour ago, not that I ever felt that bad. Leave RW behind.
Mile 17 - I wonder if Billy knows that I think of him whenever I see trail scat.
Mile 18 - Small rough patch. I've had worse
Mile 19 - Blow past the aid station and a couple of runners who are stopped there. I have enough fluids in my belt to get me to the end. Most of the race I have been by myself, gradually passing others and not getting passed myself. I have a new game of looking ahead at the curve in the road and switching tracks to take the inner lane.
Mile 20 - Here is a funny site. I can see about a quarter of a mile ahead (I love this course) and there are three runners strung out in front of me. All are men with yellow Maniac singlets and black shorts, which is exactly what I am wearing.
Mile 21 - Pass two people walking and I do some math. I calculate that I can slow down to almost 10 minutes per mile and still PR. Still a long way to go though.
Mile 22 - Off of one trail and on to another. Course is very well marked, looks like I will not get lost. The downhills are done but the rest of the way is flat as can be.
Mile 23 - Maniac Rob and Maniac Eric are sitting in chairs enjoying the day. Rob gets up and shakes my hand. Good thing there is not another chair there, I might have stayed a while. But I am getting excited about a personal best time and don't stop. As long as I don't walk much I should do well. I would like to dissociate (not think about running or my pace) and just keep jogging for a while to pass the time. I try to think about family and friends. I recall last years crazy Narrows bridge 5K and I try to remember the whole event. Maybe I could think of a song in my head. I can't remember words to anything, best I come up with is Happy Birthday and lasted about 20 seconds. Guess I will think about running, enjoy the moment and watch the landmarks pass by.
Mile 23.5 - Ding Dong.....Ding Dong...I forgot I had my cell phone in my fuel belt. Anyone who could be calling me knows I am running this morning. I consider digging the phone out, it would be funny to talk and run, but it is a pain to get out of there and I would have to slow down. I let it ring. Whatever it is can wait 30 minutes. In addition to the phone I will not need, I have not used my suglasses or hat which has been flapping at my side all day.
Mile 24 - Some leapfrogging with a runner in a white hat. He is running steady but slower than me. I have been running faster, but taking short walk breaks when I see that the pace for the last stetch has been getting faster. I want to run conservatively. There is still two miles to go and I could yet hit the wall or blow up in some other way. Nice easy running will get me in at record time and I try to stick to that plan. I get behind white hat runner and focus on the hat.
Mile 25 - Oh Raymond, do you remember how for years we would talk about how just one time we wanted to run a fast marathon and feel good at the end? I wish you could know how it feels right now. Sure I am tired, but I am not slowing, or shuffling, or staggering. I could pick up the pace if I had too, but I am fine with what I am doing right now. I have probably passed 20 runners in the second half (not including early starters) and was only just now passed by one.
Mile 26 - I can see the finish line. Time to sprint as best I can. Oh, I have calf muscles and they are not happy. Mild cramping up, but not that bad. I watch the clock turn over to 3:48 before I cross the line. 1:54/1:54 even split and 3 minute PR
Mile 26.2 - Get some juice, walk a bit and cheer on some finishers. RW comes in looking great as always. I have some trouble recovering and actually feel worse than I did during the race. Head is a little wobbly and muscles are stiffening. I just keep moving and drinking fluids. I stay for longer than usual, enjoying the moment and talking with friends. Then I get an overwhelming urge for a giant icy coke and hit the road in search of a fast food place.
3 hours 48 minutes 10 seconds PR
Marathon number 22
*****

8/2/08 Tacoma Narrows Half Marathon

With the reschedule of the Inna Gadda Davida Challenge I was not able to do 8 races in 8 weeks at 8 different distances. Today's race was supposed to finish off that phase, but instead it feels like the beginning of something new. Last Saturday I ran 20 miles with Club Oly and now I look forward to longer races including a couple of marathons in the coming weeks. My heel responded quickly and positively to the slower but longer runs. I registered for today's race back in May and have been looking forward to it for some time. It has been three years since my last 13.1 mile race.
Start - It is going to be a while before I am actually running. 5:15AM I park in the same spot as I did for the Tacoma Marathon. I catch the first shuttle bus. There is Bob, Marci, Judy and my new friend Ron who I ran with last week. This is getting to be like a second family. Bus takes a wrong turn but we still make it in plenty of time. I sit for a while and even though I have a jacket on, I am cold and start shivering. I walk around the parking lot for a while, try to keep moving to warm up, and that works. With each bus drop off the crowd swells. Looks like an excellent turn out. I introduce myself to two Manaics and spend time chatting with others. 7:20AM I go for a short run to loosen up. Just a half mile and no strides. The plan is to ease into a comfortably hard pace, Get to the bridge at 7:40 average, top of Jackson at 7:50 pace, slowly hammer back to 7:45 overall, then gun it down the hill at mile 11 and hold on for a PR. My previous best is 1:41:39. My favorite racing partner is here but not feeling well, so I will do my own thing for sure and just focus on the pace. It is very crowded, with all kinds of runners, but I think I have positioned myself well. The race starts about 10 minutes late, and I am happy to be running. Cloudy and cool.
Mile 1 - We are getting sorted out and it has been smooth going considering the crowd. Nice little out and back stretch lets me see the leaders.
Mile marker 3 - GPS says 3.00, that is terrific, I can trust the watch. It tells me that I am right at 7:40 pace. Enjoy the views. Nice madronas hanging on the cliffs.
Mile 4 - Up the hill on the other side of the bridge. It is not too steep or long, but I am slowing. At least I am in control. This was the part I was most worried about.
Mile Marker 5 - GPS says 5.00. Thank you TP! and Garmin. Pace is 7:51 but the hills are done and I speed up slightly.
Mile 7 - Cheney Stadium. Running around the warning track with the Rocky theme playing nice and loud. What a treat!! Pace at 7:44
Mile Marker 9 - GPS says 9.00!!!
Mile 10 - Pace at 7:42 but I am starting to flounder. Tough little hill to the end of the "trail" and I lose my form. Nice flat stretch but I think I am slowing. Should I slow and focus on form, or just keep working hard? I split the difference and flounder more carefully. I really want to see the big downhill.
Mile 11 - There it is, the beautiful long downhill, leading to another gradual decline. Same last few miles as the marathon so I am familiar with the course. PR propects look good.
Mile 12 - Average pace is 7:39, just need to hold on, although thoughts of sub 1:40 are crossing my mind. How about I stop negotiating with the watch and just run hard?
Mile 13.1 - PR!! Negative split!!! Very pleased with results, I seldom run exactly as planned, but today I did so. Finisher's glass is cool and will get lots of use. Shirt is one of the best I have seen. Race was well organized for a first time event and I will plan to run it again. I stay for a while to cheer on the others. After it is all done, my right knee starts causing pain. Not sure what that is about, but I think I will be fine.
1:40:23 PR 88th place of 580 finishers
Race number 143
*****

7/19/08 Lakefair 8K

This week got off to a horrible start. I was hobbling a bit after the Bear Run. Seems like most times I put together a couple of sub 7 miles I get some plantar faciitis discomfort. I lost two good years of running to that problem but with my custom orthodics I have been running injury free for five years now. When it does flare up a bit I just need to ease up on the fast stuff and it goes away in a day or two. I decided to take off Sunday and Monday and not do my Tuesday speed session. Enjoyed a nice birthday on Monday but everyone seems to think I am too skinny. I ate cake, but not just cake, there was cheese cake, cupcakes and ice cream cake. Then the oatmeal chocolate chip cookies came, I ate way too much. Things got real bad Tuesday morning. Beautiful sunny 6:30AM wake up and run. About a tenth of a mile into it, just starting to loosen up, I must have lassoed my right foot with the loop of my left shoelace. I was on the ground, skidding on the asphalt in no time at all. On my feet quickly and look around to make sure nobody saw me. Examine my injuries. Some blood from six different scrapes, three nasty ones on my right knee and a nice road rash on my right shoulder were the worst ones. I knew for sure that I would stiffen up and not be good for much running unless I kept moving now. A few tentative steps to make sure there was no serious harm, then on with my 6 miler. Bright red blood dripping from my knee. During the next two days I wondered if I would need to see a doctor about my shoulder which really hurt, but is improving now. So thankful that there was no injury to my knee. Ran easy on Wednesday and Thursday and took of Friday. Lowest mileage week in a long time. On to Lakefair:
Jared and I made the trip into town, he would run the 3K race. Although we were preregistered and they knew that I should be bib#198, they could not find my bib. Nice race helpers got me a new number and I was set to go after a mile warm up and a few strides. Perfect weather. Shoes are triple laced.
Start - I position myself a little farther back than usual. Really want a slower first mile, so I can finish strong. Lots of runners and a crowded jostling start
Mile 1 - Steve and Judy are just in front of me. I did manage to slow myself out of the gate and am running smoothly. I make my move to pass them but stay in control. Three choices of running surface here: paved road, dirt walkway and concrete sidewalk. The road has cut outs for parking and takes the wide edge of the curve around the lake. I alternate surface based on shortest route and position of other runners.
Mile 3 - GPS is off from markers same as last year. Now I remember last year thinking the markers were off and really I was going faster than I thought. Hoping for the same thing this year as I am at about 7/mile. At least every time I look at my watch my pace is holding steady. Every once in a while I put on a small surge to pass someone, but at some points I feel leg tired and think that I will not be able to hold the pace.
Mile 4 - Erik Lindburg has been so slowly coming back to me. Now he is in striking distance and I dig in hard to put him behind me. I hope I have something left for the finish.
Mile 4.8 to finish - Time looks great. Turn the corner. Tammy is screaming. Into the chute. 31 seconds faster than last year and a new PR!! Now I know that the key to success is to run less and eat more cake and cookies. Home to finish them off.
34:08 Personal Record
59th of 366 runners race #142 9th 8K 8th Lakefair race (8K or 10K)
*****

7/12/08 Mcleary Bear Run 10K

Last year it was my birthday and I tied my best ever 10K time (44:17). I had hopes of doing even better this year. Jody also running the 10K. Warm with some wind and brilliant sunshine. Just a little cooler than last year,
Start - Small turn out. More than half of the folks are doing the two mile walk or run. Ron and Steve are here of course, and the Olafsons, and 4 guys from the Fleet Feet team, and that super fast kid from Elma. Such a small race Jody and I start together, but that does not last long.
Mile 0.5 - Turn onto Main Street. Ron has just passed me and that is good, I know where I belong. I want to focus on my form and stride and think about running for this whole race, rather than go off day dreaming. For the first mile I just work on pace.
Mile 1 - 6:50 overall. A tad too fast. Proprioceptive cue is "pulling the road". Runner breathing down my neck but as I slow a bit, intentionally, he does too. Ron is pulling away.
Mile 2 - 6:59 pace overall. Warm and windy. cue = "lean forward". Don't like it.
Mile 3 - 7:07 pace overall. Every time I look at my watch I am a second slower. I am not going to PR today. Cue = "navel to spine". I am focussing well, just slowing down. Legs are tired and my lungs are having trouble getting air. A little depressing, but I'll get over it. No one has passed me and that guy behind me is dropping back a ways.
Mile 4 - This course is flat but it sure is exposed to the sun. Dump water on my head at the aid station. Now I have been following Ron, he is a good quarter mile ahead of me, just a spec in the distance. Looks like he will beat me by at least two minutes, which seems about right. But hold on a second, isn't this where the course turns right? Major road here, but I see no markings. Ron disappears way ahead, straight. I stop, unsure what to do. There is a car wating to turn at the intersection and I signal them but they have no idea what I am yelling about and pull away. Then a neighbor in their driveway shouts out that I am indeed supposed to make the turn. I thank him and proceed on with a quick look back at the runner behind me who has nearly caught up to me.
Mile 4.1 - Yes, this is right. I see the new houses going in that I remember from last year and a sign on the road for the race. Poor Ron, he is a great runner though and will figure it out soon enough. What if he was following other runners? Those Fleet Feet guys probably do not know this course. The Elma kid ran here last year, but so did Ron and that turn was not marked well. I can see about a half mile in front of me and there is no one. Just maybe I am in first place. Wouldn't that be a riot? Better not let that guy behind me pass me just in case.
Mile 5 - Run like I am being chased by a pack of very fast and angry runners. I picture them trying to catch me. It is the bear run and I think about out running a bear, or being chased by a dog. Hitting shade and running a little faster. Overall pace is 7:18.
Mile 5.6 - Water stop. I pour a cup of water on my mesh hat. I love the way it drips down my head. I throw my cup onto the side of the road and I do not see any other cups there. There is a trash bag that looks like it may contain something. Just keep pretending that I am in first place and that they are chasing me, this can not be a bad strategy.
Mile 6.2 - There is the finish line. My overall pace has dropped to 7:16 and I have a good kick left. Three guys with Fleet Feet shirts are watching me come in, so I know that only Ron missed the turn. Finish strong, The last mile went way better than the previous four, mostly thanks to shade. Grab a water bottle and jog back to encourage others and am so glad to see Jody not too far back and in good spirits. Nice little race, my 4th fastest 10K, but not as good as I had hoped for.
44:55 6th place of 26 runners
race#141 10K#21 Mcleary Bear Run #2
****

7/4/08 Steilacoom 4 miler

Why would anyone drive three hours round trip to run a 4 mile race just 5 days after a grueling marathon, knowing full well that his performance will not be as good as it could? 1) Tradition - this is what I do on the 4th of July, this will be my 8th running of this race 2) Races are fun - someday soon my times will start declining, should I just quit racing then? Some people do, but I enjoy the competition both against others and with myself too much to let it go. Some people in the back of the pack are working just as hard as the front runners and there are many rewards to be found back there. 3) Who says that I can not run fast 5 days post marathon? Won't know unless I try.
Staying at the Hood Canal house adds 2 hours round trip to my drive, but getting up at 5:30 still seems like sleeping in compared to last week. Weather is cloudy and a little warmish, but will not be a factor today.
Start - I see at least 20 people that I know by name. All of the regulars plus Coach Kehoe has brought the NCHS team again. Try to relax and not go out too fast.
Mile 1 - 6:49 which may be a little slow for the long downhill. I know that I have done this much faster in year's past, but I am holding back and holding position.
Mile 2 - Seth volunteering at the water station. Turn around and realize that I am much closer to the front than the back. Runners of all different speeds at this race. Micah passes me looking very comfortable, I comment on his excellent pacing. Hoping to see the Rogue Wave, but she is not here. I am at 6:55 overall pace.
Mile 3 - Slowing but not by much. I expect to get suddenly leg tired, but I am hanging on just fine. Pass Steve with a grunt. Pass Clinton who seems to be struggling, I better not say a word. A younger runner looks back and I scold him for doing so. I catch up and we talk a little bit, but this is not a time to talk.
Mile 3.5 - I am in the middle of a nice little pack and headed up the hill. After Bellevue, CCM and Tacoma this hill seems like nothing. I can see the top and although in years past I cursed this hill, today I would call this a flat course. I am right on 7:00 pace and now in front of the pack. Crest the hill and no one very close in front of me. Instead I know that there are at least 5 people right on my tail and I expect a couple of them to go sprinting past. I do not have much kick left but I manage to stay in front and enter the chute without getting passed. It almost felt like winning the race.
Mile 4 - Cross the finish and veer off to the side in case I am going to vomit. Feeling passes and I walk back to watch a few folks come in. Want to get back to my family and Hood Canal as soon as possible so I head off quickly to my car. The tradition continues and I learned that I can put up a respectable time in a short race less than a week post marathon.
28:06 63rd of 256 runners
race #140 July 4th at Steilacoom race #8
****

6/29/08 Seafair Marathon

With fresh legs and S!Caps electrolyte replacement that has worked amazingly in trial runs I have high expectations for Seafair. But then more and more people mention the hills. I don't mind the gradual inclines, but Bob Martin says that there are "steep little buggers" in there that you have to slow for. Then the weather forcast started looking bad. Saturday was hot and the forcast for today is mid 60s at the start and 85 by finish. All hopes of a PR go out the window and my main goal is to stay out of the medical tent. Mandatory packet pick up on Saturday took the better part of the day from me.

Start - Rise at 3:30 to make it to Bellevue by 5AM. Start is not till 7AM but we have to ride buses to the start line at Husky Stadium in Seattle. The organizers really played up how special it will be to run the 520 bridge over Lake Washington. Logistically though it makes for a tougher race. I board the second bus to leave, apparently about 400 runners who arrived after 6AM missed the race entirely as they were shut out of a shuttle ride. About 5,000 registered, most doing the half. The half and full will start at the same time, another not ideal situation with so many participants. I find a bench and sit. Meet a few Maniacs including #2. Head to the start line only to hear that we will be delayed 15 minutes so that more busses can get here. Meanwhile it is getting warmer. Finally we are off.

Mile 1 - Faster half marathoners are racing around me, one cuts right in front of me. Elbow to elbow with a mass of humanity. They should have had a more spread out start area with pacing signs. People are going all different speeds. I go with the flow and conserve energy, I am in no rush here.

Mile 2.5 - On the bridge. It does not live up to its hype. I am hot and looking for the aid station. Wow that is a bad sign. First station is overwhelmed but has some cups out.

Mile 4 - Hot. I think about Marci Martin back there. I could just walk and wait for her and jog in with her in five hours something, but I'll keep moving for now.

Mile 5 - Second water stop is in worse shape. I have to wait for someone to fill up my little dixie cup and I only take one. It was so hot I wanted to dump on my head, but I felt bad for those behind me. I am carrying my fuel belt with one water and one gatorade and I wonder if that is all I will have to get me through. Now there is an ambulance and a man on a stretcher is being wheeled right in front of us. We have to stop to let them pass. He appears to be OK and talking. That was a sober reminder that today is not a race day. Seriously just jog it in and have fun.

Mile 7 - Steep little bugger, except it is long too. Some shade is nice. I offer to switch bibs with any half marathoners around me, but no one takes my offer. I am just under a 9/mile pace overall.

Mile 11 - There is Steve Yee with a camera. I pull over, stop and hang my tongue out for a photo.

Mile 13.1 - I am off my planned pace, but not too much. Nice shaded stretch I start to feel better. I am passing folks. As I pass Manics I slow and have a little conversation.

Mile 15 - Steep bugger past the garbage dump. I am feeling a little nauseated, glad to get past the smell. I pop another S!Cap.

Mile 17 - Costco parking lot, how scenic. Now the steepest little bugger of all. Have to walk sideways to get up it.

Mile 18 - At least my head is clear. These hills would have had me fainting for sure without the electrolytes. On the downhills I am doing well and picking up the pace. Still passing folks and not getting passed much myself.

Mile 21 - Back down to lake level and the "fun" sets in. No more shade. Roads open to busy traffic with just a row of orange cones to keep us on the side. I am going to see orange traffic cones in my sleep tonight. Getting warmer.

Mile 23 - I've been taking some walking breaks. Not out of energy, just feel like I am in an oven. I have poured so much water on my head. The aid stations have gotten better, larger cups and plenty of water. I have been sprayed with hoses at least 5 times. My shoes and socks are all soggy and starting to rub. But now it gets worse. Long uphill. All of a sudden I feel like I am reaching into an oven. The heat is radiating off the road. In a few steps I recognize that this could get seriously bad for my health very quickly. My pace has been far better than I expected but now is not the time to go for speed. I start walking. As I look up the hill I see that everyone in front of me is walking too. There is no shade on the road, but a few small patches under nice little trees in a lawn. If I could get a super sized coke with lots of ice, I could just sit under that tree for a half hour or so, maybe take a little nap. Then I could jog in to the finish. But I keep moving.

Mile 24 - Top of the hill. There is a spectator and he has some bags at his feet. One bag is plastic and it looks like it has ice in it !! "Is that ice?" yes "Could I please have a cube?" sure "Thank you so much, I love you" The ice cube is actually two big round ones stuck together. It won't all fit in my mouth. I break it in half, suck on one and rub the other one on my neck and shoulders. So nice. Rub my wrists with ice, then put the cube on my head, under my white mesh hat. I have been soaking my hat all day, but it has mostly been warmish water dripping off it. Now some cool drops come out and drip on my knees with each step, I am running again. The ice in my mouth is getting so small, I want to cry. The cubes are gone in less than a half mile, but were my favorite companions on this race.

Mile 25 - More up, then down. Shade. Passed by the 4 hour pace team. Two pacers, no one else with them. I have not been looking at the watch, I did not think I had a shot at sub 4. I let them go however.
Mile 26.2 - Half marathon walkers merged with us for the last two tenths of a mile. I have to dodge large groups as I sprint to the finish. My name is announced, I cross the line. I get my medal and turn in my chip but there is not much volunteer attention at the end. Many races, there is a volunteer to look you in the eye and make sure you are OK. Here there are some cups of warm water and orange slices unattended. I walk off to find a cold drink. End up walking all the way to my car, then into the mall to find a Macdonald's where I could buy a supersize coke with lots of ice. This year I ran Yakima and Tacoma and thought "I will definately do this again next year". Today I am thinking "nice to check Seafair off my list, but no great desire to run it again"

Gradebook

Legs - A

Energy - A- (no wall)

Stomache - B+

Fuzzyheadedness - A

Heat acclimation - C

4:02:42

177th place of 533 marathon #21

****

6/21/08 Swede Days 5K

Back to Rochester for my third running of the Swede Days 5K. Well organized event by Thurston County Parks and Recreation. Rich Brown is doing the timing, but I do not try to bribe him. Warm and a little muggy but not too bad. I introduce myself to Ron Burford who has been beating me for years in my age group. He is significantly faster than me, so there is no competition there. I do two miles easy to warm up, followed by some strides and am all set to go five minutes before race time.

Start - I am ready but the sheriff is not. We have to wait for the lead vehicle and road closures. At least Margaret, the race director, lets us know what is going on and says that we can do some strides if needed. This gives me a chance to talk more with Ron. It also lets the sun come out and I think the temperature raised 5 degrees while we were standing there. After a 10 minute delay, we are off.

Mile 0.5 - On a 6:45 pace but almost gasping for air. Very slight downhill, things feel good overall.

Mile 1 - 6:52. I am even with a woman runner and we run side by side for a short bit. There is a corner coming up and I do not want to take the outside too far. I decide to slow a bit and cut in right behind her. Then I change my mind, I feel like I can push a little faster so I turn on the speed and get a few steps ahead of her before the turn. I fully expect her to catch up after the corner, but I do not see her again.

Mile 1.5 - Pass another guy, then catch a younger runner and stay even with him. No one has passed me.

Mile 2 - Grunting a few words with the kid. We are feeding off each other and I am glad for his presence. I am still at 6:54 pace by the watch, not slowing much. I realize that my right achilles tendon that had bothered me a little this week is doing just fine. Good of me to take a rest day yesterday. In fact, nothing hurts and I am so blessed and grateful to be out here doing this.

Mile 2.25 - We turn a corner and I can no longer see Ron, or anybody else up ahead. The road forks just ahead and I think we are supposed to go to the right, but I am not entirely sure. I say something about this to the kid who is still with me, but just ahead I now see a cone and we know that is the way to go.

Mile 2.8 - Hanging on for the finish. Very small dip in the road and the minor uphill is just enough to throw off my stride. Takes a few seconds to get back in the groove. The kid starts sprinting as fast as I did last week and leaves me behind.

Mile 3.1 - Cross the line in the exact same time as last year. I am very fine with that. Cheer on the finishers after me. Then a one mile cool down jog. They are awarding the one mile runners their ribbons. I am so sweaty I decide to go to the car and change my wet yellow singlet that I wore in honor of Swede Day for a T-shirt. I get back to the ceremony and they are asking all those who wore yellow and blue to come forward for a picture. Well I don't need to be in that, but then they start giving out big bags of Swedish Fish and/or ball caps to everyone up there. Darn it!! Next up is the raffles and I quickly win a two pack of very nice socks which more than makes up for not getting the Swedish Fish. Results are not ready yet and I have to make an airport run later in the morning, so I leave rural Rochester for another year.

21:13 13th place of 98 runners

Race #138 5K #44 Swede Days 5K #3

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