3/7/09 Run For Luck 10K

This will be my fifth consecutive Run For Luck 10K. I like this race because:

1) Thurston County Parks and Recreation puts on a great low key event

2) Accurate distance

3) Scenic flat course on the Chehalis Western Trail

4) Another green t-shirt

5) Timing by Rich and Bill this year

6) Each year I can compare myself to the previous years

7) Post race Irish potato stew, indoors

8) Close to home



I am not however expecting a fast time this year, but I have great excuses.

1) Got back late last night from Catalina Island, where I was with 17 seventh and eighth graders on an "eco-adventure". The boys cabin bunks were uncomfortable and for some reason the boys did not just go to sleep right at lights out time. But we did have fun.

2) We were totally isolated at Fox Landing, with no roads and a very rocky beach. I had little time and no place to run, so I did not even try. First time in a long while that I went five days with no running at all. Photo is the view from our cabin.......not the Run For Luck :)

3) Five days of all you can eat camp food buffets.

4) Lots of cold shivering (in and out of the water) all week, plus the motion of the ocean stays with me for hours after being on the water

5) Here at the Run For Luck it is very cold and breezy. Strongest winds I have run in for a while.



As I do a two mile warm up I think back on my week. Snorkeling, kayaking over kelp beds, night snorkeling!!, astronomy lesson and star finding, rock climbing, ropes course, hiking and all day trip where we kayaked to a remote beach and went eeling, tide pooling and relaxing on the beach. In between these activities we had entertaining lessons about phytoplankton, osteichthyes, porifera, cnideria, mollusca, pinnipeda, fissipeda......all my favorites. Believe it or not, I did not even miss running.



But now I am all warmed up and ready to race. We line up and will run into the strong wind for a tenth of a mile or so before turning onto the trail. Here is the countdown: "five, four, three, two, go" I am sure there was no "one" but that is OK. I tap my watch and cross the line.

Mile 0.5 - I started with Paul and Greg. Paul is hoping to do this in 45 minutes and is somewhat faster than me. I let him slip ahead and stick with Greg, who I do not know. It is a small race and we seem to be all sorted out now that the 5K runners turned onto their course. But I do sense someone catching up. I think it is a bike, but it won't pass me. Then it does and I realize that I am being "strollered". At least it is early in the race. Maybe Stroller Girl is fast and strong. I let her go ahead.

Mile 1.0 - Been wondering about the foot. I can feel the plantar but not bad at all. Continue to monitor and adjust the pace if needed. First mile in 7:40

Mile 1.5 - Stroller Girl is just ahead and not gaining her lead. Greg has dropped back. I surge and run next to her. Breeze is strong and some small branches are coming down.

Mile 2.0 - Pair of mallards lands in small pond next to the trail. With the sun so bright, the iridescent green of the male's head is stunning. Baby in stroller makes a noise. Stroller girl lifts the front wheel up and gets a happy giggle. Makes me smile and chuckle which makes Stroller Girl laugh a little.

Mile 2.8 - Out and back course lets us see the leaders. Some guy that I do not know is way in front. I wonder about Stroller Girl's position, because there are not many in front of us. I did see Karen Steen at the start but if she ran the 5K, there is a chance that I could be running with the female leader. Nope, there is Karen.

Mile 3.1 - Hit the turn around and get a very quick drink of water. Paul has about 30 seconds on me. Stroller Girl is in second of the women. I am with her running comfortably hard. I did not plan on running this fast, but the foot feels pretty good. Sweat and wind on my sunburned/windburned face is not so pleasant, but everything else feels like a nice hard run.

Mile 3.5 - Western gray squirrel scampers across the paved trail in front of us. Stroller Girl and I are not really talking, the pace is too fast, but we are feeding off each other pace wise. Sometimes I am a step in front, then she takes over doing the work of keeping us moving.

Mile 4.0 - There have been some pedestrians on the trail, now we are about to pass two women who are walking a dog and there are some 10K walkers still coming at us. I decide to make a surge, get ahead of Stroller Girl, and shoot through the hole. That will give her room too and then it will be up to her to come get me if she can. I put on the power and am happy with my acceleration. Past the congestion and a good twenty feet ahead of Stroller Girl.

Mile 4.1 - She is tougher than I figured and is right back at my side.

Mile 5.0 - Now it is her turn to put on a surge. Right at the five mile marker she makes her move. Impressively strong. I think about giving up and jogging it in. That last mile was tough. But I keep at it and slowly reel her in.

Mile 5.5 - I am about three feet behind her. Paul and a black t-shirt guy had been together but now Paul is ahead. Both of them are coming back to us, but are far enough in front, I do not think we will catch them. I tell Stroller Girl "Do, not let me beat you....and I am not going to let you win either". This is exactly the friendly competition that I love and that makes me run a much faster time.

Mile 5.9 - Stroller Girl has kick and I do not. Then the turn to the finish. Finally the wind at our backs. She will beat me by a few seconds but I am fine with that.

Mile 6.2 - Done! Second half 49 seconds faster than the first half. Average pace under 7:30/mile. I shake Stroller Girl's hand and look at the sleeping baby. Fun to give my tag to Bill for timekeeping I am a minute slower than last year, but faster than I expected. Foot feels a little off but not bad at all. A few weeks ago I thought that I would skip this one, but I am so glad that I got to do it. Last year I came in fourth in my age group. This year, although a minute slower, I earned a first place in my age group ribbon. Definitely plan to come back for this one every year.

Next up: March 15 - Six hour endurance race, March 21 - Steilacoom 20 miler (tentative depending on family plans), April 4 - Yakima River Canyon Marathon

46:35
9th of 42, first in age group ribbon
****

2/21/09 Resolution Run 15 Miles

Fourth year in a row I find myself here for this uncommon distance. Same old course in Steilacoom, just add 2.5 miles on to the turn around from last month's ten miler. Foot has been gradually getting better. I should take it easy today. I'll hold back and see how I feel at the turn around, maybe get in a negative split. Not a chance of a PR or beating last year's time, so I do not have any real goal today other than to have fun and get in a good workout. Weather is looking great!! Cold and foggy but it is going to burn off and warm up. No wind. No rain. I realize that I have not been rained on in a race since the first week of October, some nine races ago.
Start - My favorite racing friend is not here...sniff, sniff.....but I think I will have an enjoyable time with so many other friends new and old. I line up way in the back, on the High School track, and it takes me a good ten seconds to get to the start line. Nice sized crowd today.
Mile 1 - In a pack of Maniacs. I already know M626 and M215. Wearing my red Maniac shirt alerts the others that I am in the club and I meet M31 and M726 who are in stealth mode.
Mile 2.5 - Feeling good and I am inching up the pace ever so slowly. Nice running with M726. I remember this little hill from last year. A year ago I very much wanted to PR and beat a certain someone. I knew it was going to be a bad day when I felt leg tired going up this bump of a hill. I had run a marathon thirteen days previously and was just not fully recovered. Today it feels fine, I am going out slower than last year, but that feeling of power in the legs, conquering this small hill, is a good sign. Oh and like last year I did run a marathon thirteen days ago.
Mile 4.5 - Volunteers are great. Even more so when you know them. Thank you for the water Wayne!!
Mile 5.5 - Pass M678, always great to see him on race day. Then a Bob Dolphin sighting.
Mile 6 - Haiku time: Black, blond ponytails - rhythmically swish to and fro - paint sweat on shoulders
Mile 7.5 - Average pace kept getting faster, I find myself at the turn around with an 8:12/mile pace, at least ten seconds faster than I wanted to be. Foot aches some but is manageable. Otherwise feeling fine.
Mile 9.5 - Slowly catching up to a pack of six runners (six pack?) No need to rush, I am slowly gaining on them. Now I am right behind them and the running is easier as I am at their pace and no longer speeding to catch them. I'll take a few minutes to regather my strength then make a move.
Mile 10 - Hey for fun lets see how many people I can pass in the last five miles and see if I can run that last five pretty quick. Tap the watch to set a new lap and make my move. In about 20 seconds I pass all six of them and hurry on my way. Running much harder now.
Mile 10.5 - Thank you Wayne, for the water again.
Mile 11 - I ran that last mile in 7:51, pass my seventh runner and keep on running hard. My next victim is M31. He is about 100 feet in front of me and coming back ever so slowly.
Mile 12 - Still chasing M31, maybe 50 feet between us now. That big blue Portland Marathon shirt is going to be etched into my brain.
Mile 13 - Still chasing M31, but I have lost form and am flailing about. Really need to regroup and focus on form
Mile 14 - M31 is gaining his lead and I do not have a chance. I am toast. It's OK though, I did not come here to beat him or anybody. I have one more mile to go and I need to just push on. This is marathon training now. It took 14 miles of good hard running to get to this point. Now I need to persevere and not slow drastically. Run on tired legs with little fuel in the tank. Think about form and enjoy the moment.
Mile 15 - Down and around the track. Surprised to see the clock still on 2:02. I am only a minute behind last year's time. First ten miles at 8:11/mile pace. Last five miles at 8:03. Was not passed by anyone during the second half and I passed at least 11 runners. Good day today.

2:02:25
89th of 108 runners
157th race, 5th 15 mile race
****

2/8/09 Valentine Marathon

I have some beautiful, special, festive marathons coming up....but this is not one of them. Nobody "peaks" for this race. All I hear at the start line is "this is just a training run for me" and I do feel the same way. I feel like it has been forever since I ran long and doing so today will be a nice build up for future races. Goal time? I guess 4:10 would be fine. I'll probably go off faster than that but I really expect to hit the wall and do some walking. I'm happy to see RW but she has become a dilemma. If I` go off at her pace I will suffer more in the later miles, it is just a little too fast for me. I was smart in Seattle to let her go after a couple of miles and ran my own race and finished strong. But I really like running with her and in fact today I will choose to run with her and suffer the consequences. I'm going to suffer anyway, might as well do it right. Oh but as we talk I learn that she has a bad cold and almost didn't come today. That is terrific!! Not really, but it does mean that she will take a slower pace at least at the start. I tell her that I'd like to hit the half way point at 2 hours even and she seems fine with trying that. Good group of about 30 mostly Maniacs for the early start, others to follow an hour later. Fog, no wind, cold at the start....pretty much perfect conditions. Show off my new license plate to those who understand.

Mile 1 - Out of the beautiful old growth forest park and onto the 50MPH country road with little shoulder. I am in a nice pack of 8 runners which should help with safety. Happy cow comes romping over to us, as excited as I have ever seen a cow.

Mile 4 - Foot starting to ache. This is not good. I start feeling negative about the whole thing. I may end up walking a long way today if this foot gets worse.

Mile 5 - I am starting to be able to read RWs mind. I can tell when she wants to slow down or speed up. We are so used to this now, we are keeping a very steady pace, with minor adjustments on the hills.

Mile 6 - The group of 8 has become two groups of 3. RW and I meet Maniac Eddie. We talk about music, work and running of course and the miles ease by. Foot is a little better. I am in a much better mood.

Mile 10.5 - Up over the interstate. Sharp right turn and a long boring stretch to the turn around. Since we started early, there are no aid stations set up yet. Sure hope they have one at the turn around, my fuel belt bottles are running low. RW is carrying a water bottle. Nobody is talking and that water in her bottle is sloshing with every step. It is rhythmic but monotonous, on and on and on.

Mile 11.2 - A road intersects to the left. IBO ave. That is a strange name. As we get closer I see that it is 180th ave. Wow my mind is going already and I am not even halfway there.

Mile 11.7 - Our first spectator. She offers water and must be waiting for a friend or family member, because nobody comes out just to watch this race. I cheer for her.

Mile 13 - RW wants to walk a bit and I convince her to do so before the turn around, thus making our split time a little better. It sets us up to hit the halfway point at exactly 2:00 hours.

Mile 13.1 - 2:00 exactly as planned. This also sets up an interesting thought. Its always nice to break 4 hours and that has often been my goal. Now in order to do so I must run a negative split. If I can run the second half faster than the first half I will be rewarded with a sub 4 finish. I really doubt it will happen but the option is there and may keep me moving in the later miles. I move on leaving RW and Eddie behind. I plan on going the same speed we have been and I am sure RW will catch up in a few steps.

Mile 14 - Fun to see runners coming at me. I try to say hi to each one. Foot is hanging in there. This race is going great. I got 13 miles of RW time, now I can run alone and think about things. I have things to think about and sometimes the mind goes weird places later in the marathon. All the years combine, they melt into a dream.

Mile 16.5 - Starting to tire. There is another spectator. He tells me I look good. I say that I am afraid I am hitting the wall. He says it is just a bad patch, I'll do fine. Hey great words, that is probably right, I have learned about bad patches and how to overcome them. But still I worry about the remaining 10 miles.

Mile 17 - That group of three just may be coming back to me. Ever so slowly. I do like being able to see a half mile or more ahead and see if I am gaining on anyone. I have in fact passed a good number of runners and my pace is holding.

Mile 18.5 - Pass two of the three from that group. Now I have RW and Maniac Robert behind me. Both are clearly faster runners than I and I fully expect them to "pigtail" me at some point soon. It is fine if they do, but I will try to not let it happen.

Mile 19 - I remember being here at the Christmas Marathon in 2007 and seeing Tammy. She tried to encourage me but I was hitting the wall bad. That was a very poor end to that race. Well today I feel much better than that day at least. I am tired but the pace is holding. Whoa!! look who is here!! A car load of Club Oly friends. Mark's bald head hanging out the window yelling for me, Billy yelling, Deb driving her new car she just got yesterday. Looks like I am going to get by with a little help from my friends. What a surprise. They are going to drive around and stop at aid stations and Billy will probably hop out and run some. They even have a professional looking Club Oly sign with my name on it. What a hoot.

Mile 19.5 - Pass Maniac Ken. Took me about 4 miles to gradually catch up to him. I'd be happy to just run it in with him, but he is slowing and I would like to hold my pace.

Mile 20 - I have been carrying three chocolate hearts in red foil since the start. I thought it would be fun to pass them to a runner coming the other way, just to jazz up this Valentine Marathon a little. I chickened out a few times and everyone else looked too intent on running but finally here is someone just walking on the road. I pull over and make her take one. She smiles. Meanwhile Debbie is pulling up behind me and can't believe that I am handing out candy while racing. Well I am in great spirits and the pace is holding, but I still have 6 miles to go.

Mile 21 - Aid station. Head is clear but I pop my last S!Cap just to be sure. Still worried about a "rogue wave" attack. I ask Mark to start a timer, wait for her, then drive up and tell me how far ahead I am.

Mile 22 - Get the report that I have a seven minute lead on RW. She must be hurting. Hope it is not too bad, and it looks like today will be one of those rare occasions where I finish before her.

Mile 22.5 - Oh crap. Here it comes. I was doing so well and in such great spirits. Now I feel awful in many ways. Want to vomit. Energy Drained. 26 miles, 26 years. Now here comes Billy to run me to the end. Guess I won't be going deeper into space this time. Glad for the company.

Mile 24 - That rough patch is over. Try a little surge on a hill that does not work well. But the pace is holding and I could run faster if I had to. Doing math in my head. I still have a great shot at beating 4 hours. Get rid of that heavy fuel belt. What a relief

Mile 25 - This has gone very well. I never thought I would make it with no walk breaks (the one at mile 13 does not count). The legs are fine. If my foot felt better I would have gone faster. I like mile 25 here because it is only about a half mile to the park entrance where everything changes and you just sprint to the finish.

Mile 25.6 - 3:55 on the watch. Billy telling me to go faster. 3:56. Billy saying something about I should give it my all here. 3:57. Billy says I will do it. 3:58 There is the turn I was waiting for. Yes I can

Mile 26.2 - 3:59!! Negative split. Under 4 and feeling good. No aches or pains....except my foot of course. I'll head home soon to ice it. My club oly friends are so supportive, that was really nice to see them. RW finishes soon and looks good but she had a tough day. I myself can't wait for the next marathon and 5 weeks seems like so far away.

3:59:15

Results Pending

****

1/24/09 Steilacoom 10 miler

2008 was so great I just could not think of any resolutions for the new year. I have learned that if I do not have a plan, the plan just may find me and it may not be what I want. My running friends and I always say that our top goal is to not get injured. So what do I do on January 1st? Injure myself of course. Anything faster than an 8 minute mile really makes my plantar faciitis flare up and that five mile race on New Years Day sure did a job on my foot. Back to Dr. Hess for another injection and I can run, but all speed work is out of the question till I figure out a new stride or something. This all makes me realize that what I really want for 2009 is to participate in Yakima, Tacoma, Capitol City, Light at the End of the Tunnel and Victoria marathons. If I am slow, at least I am there. So look for fewer races in 2009 and slower times.


This brings me to the curse of the ten miler. Since 1997 that PR has been out there for the taking. I don't race that distance often, but every time since 1997 it has been dissapointing. I have run half marathons at a pace just over my ten mile PR. Over the years I have just had a bad day on ten mile race day. Sluggish legs, bad pacing. Last year was the worst ever. Feeling oh so fine and right on pace at mile 5.5 I was struck with a severe case of vertigo and stumbled to the ground. At least I got to meet my guardian angels that day.






Now here I am toeing the line again. Why am I even here? Well I can run long, just slow. I ran 17 miles last Saturday. I would like to run at least ten today since I do have a marathon in two weeks. I never place well in Steilacoom anyway so I might as well go for a fun run. Already paid my admission ticket, might as well roll along with my friends. Fog. Again. At least the 14th consecutive day of cold heavy fog. Shorts, three layers on top including my jacket.


Start - Way way way in the back. No need to get swept away in the crowd. I have barely done any warm up, so I will just ease into it. Greet lots of friends. Then off we go around the track.

Mile 0.5 - Running with Maniac Val and Maniac Hotrod. Don't know either of them very well so it is nice to get aquainted. Three Maniacs who should be running a whole lot faster but are either recovering from or dealing with plantar/foot issues. Sure hope to see them again with each of us fully recovered.

Mile 2.5 - 10K runners split off and there goes Hotrod. Too bad. Val and I continue on. We are running just over an 8:30/mile pace. It is faster than what I had planned for, but the foot is feeling fine. It is also a minute per mile slower than what I could be doing, so this is an easy fun run.

Mile 5 - Turn around. As usual it is fun to see/wave to/slap hands (RW) /and otherwise encourage all those I know. And I know some really fast and some fairly slow (for Steilacoom racing) people. For a few miles now we have been a little behind a woman that I think is Julie, but I am not sure. Finally we catch her and yes it is.

Mile 5.5 - Here is the spot where I collapsed last year. Whew, made it past without incident.

Mile 6 - I have been eyeing Maniac MMKuhl about a tenth of a mile ahead of me for some time. Foot feels fine so I tell Val that I am going to see if I can catch him. Without going into a full on sprint I surge ahead and work to reel him in.

Mile 6.5 - The steepest uphill on the course and I am pleased that I caught MMKuhl and can ease back to his pace.

Mile 7 - Nice visiting with MMKuhl and I decide to just stick with him to the end. It will make RW smile to see me finish with her Dad. Maybe I can encourage him and help him finish faster than he would have alone. Our average overall pace is holding at 8:27/mile. We should have no trouble beating 1 hour 25 minutes unless he really starts struggling.

Mile 8 - Fog has lifted. I see and remember now that the sky is blue, not white. I take my jacket off and tie it around my waist.

Mile 9.5 - How many times have I struggled with negativity in the final miles of the race? The brain tells me all these bad things just to make me slow down. I seldom have pain at the end of a race, but it is often difficult, unpleasant, a struggle. By going at 8:30/mile instead of 7:30/mile this finish is downright enjoyable. I should race like this more often. Who cares about the finish clock? Poor MMKuhl is probably struggling mightily right now, but he deserves credit for keeping an even pace throughout. We drop the final average pace to 8:26, a PR for him, and cross the line in 1 hour 24 minutes and change.

Finish - Don't think I am getting any ribbon today so I head right out for home. So glad that I did turn out this morning.

1:24:28

96 of 125 really fast runners, 12 of 14 in age group

race #155, 6th 10 mile race

****

1/1/09 Steilacoom Resolution Run 5 Miles

This will be my 8th time running a race on New Years day. My 6th time running the five mile race in Steilacoom. My 19th Resolution Run of either 5,10,15 or 20 miles. Each course is out and back on the same roads, so I have the route down well. It is always fun to finish on the track, but the rest of the course is getting a tad boring. Jody, Billy and Tammy are here. We rode up together and it is always nice to spend some time with them. Gusty winds with on and off rain.
Start - I socialize a bit with many regulars. Fifteen minutes before the start I do my four laps around the track. Legs feel good and I get into the groove easily. Couple of faster strides and I am ready to go. Meet Maniac "B" just before the start. Billy asks how fast I plan to run. I reply that I will probably do a 7:30 first mile, then see if I can go faster after that. I have no expectation of beating last year's time.
Mile 1 - 7:30 on the nose, without even trying. Well I am trying, just was not that concerned about the pace. This feels like the proper effort for the distance. Just try to get comfortable. Oh, look who comes up on my left side, none other than RW. "What took you so long?", I ask. Just hoping for a little laugh. I knew she was back there and knew she would catch up soon enough. Foot starts to hurt.
Mile 2 - Running hard with RW. Too much effort for pleasant conversation. Windy. I think I am borderline going anaerobic. Not going to be able to hold this pace. Both lungs and legs are having difficulty. Am I letting her go ahead, or am I just not able to keep up any more? Got to slow down just a bit to try to recover, there is too much distance left to go.
Mile 2.5 - Halfway there. Top of a little hill, just where I remember it. Fun to see everybody. Bill is not far behind at all. OK, mostly downhill with a few up bumps for the way back.
Mile 3 - Overall pace is at 7:33 so I am not slowing that much, but this sure is not easy. RW ever so slowly getting out of reach. Behind a guy with a Sound To Narrows shirt who sounds like he is struggling. Stick to him, but not too close. Wind in my face again? How can that be? Rain has let up though. Feeling warm like I should take off my jacket, but I am almost done. Doesn't matter. Hat goes into jacket pocket. Foot hurts worse.
Mile 4 - Pass the guy I was sticking too. Then I get passed by a large pack of guys who all look about my age. No ribbon today. Quick calculation says that I can beat 38 minutes if I keep working hard. That is acceptable to me.
Mile 4.75 - Down the rough gravel patch to the track. Jody and Tammy are screaming for me but I ignore them although I do turn on the speed. Around the track. See a photographer and put on my best "this is very difficult" face.
Mile 5 - Finished!! Beat 38 minutes but I am two minutes slower than last year. I'll blame it on the weather and the lack of training/speed work recently that went with my injured foot and 13 marathons or ultras in 2008. I am fine with that time and look forward to the next race. We socialize some more and some of us enjoy post race chili. I am not ready to eat yet, but it is good to dry off and get warm.
37:44
67th place of 121 runners, 12th of 23 in age group
***

12/20/08 Pigtails Flat Ass 50K

Put this one on my calendar a few months ago. Seemed like the right time to go a little farther and see how that goes. Race director is none other than Van "Pigtails" Phan. If anyone would know how to put on a low key race it would be her. Cost is minimal, two cans of soup (one to eat post race and one for the food bank).
How far is 50K? I got that question a lot. Sometimes I would say "about 73 miles" just to see peoples reaction. It is in fact 50 kilometers. My running friends who can do some math should know that it is ten times a 5K race, or 31.1 miles. This race has a little bonus mileage and the real distance is closer to 31.6 miles. Course is paved wide trail for 10 miles "upstream" the Cedar River Trail followed by 5.8 miles of gravel trail. Turn around and head back on a very gentle grade downhill.
For weeks I calculated and plotted out a racing strategy that would end with a finish of about 5 hours, a little over would be OK. I will spare you the details of the plan, because the weather threw a wrench into everything. Three small snow events and sub freezing cold in the days before the race. Very icy roads. Email from Pigtails said "no wimping out" but only travel if it is safe to do. Bigger snow Thursday evening made it very hard to get out of my neighborhood. We did get a short break in the weather from Friday till later Saturday when the very big storm is due to hit. I considered not running, but then Jody suggested I go up Friday afternoon and take my time driving, stay in a hotel and not have to stress the very early morning drive on Saturday. With one swipe of the credit card my cheap race became about the price of a big city marathon. Quiet night at the Quality Inn, then I could sleep in till almost 6AM and drive the half mile to the start line with ease. Feeling a little sore throat and some stuffiness, nothing a run of 31 miles in the cold and snow won't cure.
Start - Dark and frigid. 17 degrees F. The race starts and ends under Highway 405 in Renton. I pick up my number and get my gear ready. Three shirts and a jacket, long pants, hat, head band, head band around neck, gloves, cell phone, cereal bars (Odwalla), camera, head lamp, fuel belt with two bottles, 3 GUs, extra bag with polar fleece, second pair of gloves and hat. I wait in my car till five minutes before the start to stay warm. There are about 15 of us taking the early start. Originally there were 93 registered for either the marathon or the 50K, but I think that many could not make it due to the weather. Great to see RW and Mike are here. The plan is to stick with RW longer than usual. They are pinning their numbers on when I hear Pigtails say some number of seconds till the start. Didn't hear the number, but it must be soon. I look forward to moving and generating some heat. And then we are off.
Mile 1 to 31.6 - one to two inches of snow, either packed down some or fluffy on top of either pavement, ice or gravel. Most of the trail has footprints and because it is so cold the footing us uneven. I am not afraid of slipping, but with every step there are minor adjustments. Small slips back hinder the power of forward progress. Not a problem if I was just running a few miles, but not what I was hoping for when I signed up to run five miles farther than I ever have.
Mile 1 - 9:50 or so. I feel like I am running 9:00, but we just are not moving at usual pace. Didn't need that head lamp. I'll stick it in my backpack when I get a chance.
Mile 3 - Day is getting lighter. May see the sun before long. String straps on my back pack keep sliding off my shoulders. I have never run with this bag and it is annoying to have to keep adjusting it. Most runners have Yaktrax or spike/screws in their shoes. I am doing fine with my regular running shoes. I did not want to try something like that for the first time on this long run.
Mile 5 - My face feels tight in some way. The feeling is hard to explain. I touch my beard and realize that I am growing icicles! Other than that I feel good about my clothing choices and how I feel temperature wise.
Mile 8 - Nice sunshine, no wind, just cold. A couple of snow angels on the trail. Also some animal tracks. Little bird tracks. A couple sets of mammal tracks going directly across the trail and down toward the river. Its me, RW, Mike and another Mike. RW says that this may be the craziest thing she has ever done.







Mile 9.1 - Second "self serve" aid station. We stop and fill up and walk a bit. My Odwalla bar is frozen.





Mile 10-12 - Worse footing. Frozen solid bumpy.



Mile 12.5 - Staffed aid station. Thank you volunteers! Drop bag station. I ditch my wretched backpack. I can always grab it on the way back, otherwise, they will drive it to the finish for me.
Mile 13.1 - Marathon turn around. With the two races and three different start times it is impossible to tell what place I am in. Two really fast guys blew past us a few miles back. I was amazed at their speed on this surface. Meanwhile we have hit about a 10:45 average pace what with walk breaks and all.
Mile 15 - I would love to see that 50K turn around. This is getting to be a little trudge. Mike has dropped back some. RW and I are step in step. She was downright chatty (for her) a while ago, but now it is mostly quiet.


Mile 15.8 - There is the turnaround and aid station. Hot chocolate!! Pose for a picture to prove that we made it all the way (well halfway).



Take a close look at RW's hair. The white spots are fine white frost on every strand. I think it looks like feathers, but she says it is gray hair and that this race is aging her. Race? Well really we are not racing. This is the least competitive race I have done, not that I am not working hard. There is so far to go I just want to conserve strength for the end. I have hit the wall at mile 18 before, if that happens today it will be a long 13.5 miles to the end. Hopefully the walking breaks and hot cocoa stop will enable me to finish strong. As we leave the rest stop and start running back I glance at the watch. 2 hours 49 minutes. If I do hit the wall, I may not finish in under six hours! The longest time I have ever been out running was 4:24 and that was eleven years ago.

Mile 18 - Oh so gentle downhill, very slight wind at my back, heading in the right direction. Feeling good and making good progress.
Mile 19.1 - Back at the aid station. They have hot chocolate too!! Linger for a while before resuming the run. Not hard at all getting back in the groove.
Mile 20 - Bob Dolphin sighting.
Mile 22 - Back on the snow covered pavement. 3-4 mile runs with longish walk breaks. Getting cloudy. Seems like the sun is about to set. Still wearing gloves and everything else. Happy with my wardrobe choices. Feet are fine and dry. Being so cold there is no melting or wetness getting to my feet. I'd rather have this than have it be 20 degrees warmer and raining.
Mile 26.2 - 4 hours 40 minutes. My slowest marathon by 16 minutes and a good 40 minutes slower than what I could do this year. Perhaps this slow pace has allowed my energy reserves to be sustained. I have a few points of fatigue and a little right foot discomfort, but overall am in good shape. Only 5.4 miles to go.
Mile 28 - Before the race I figured RW would make her move around here and leave me. But she seems fatigued and in no mood to compete. When I suggest a walk break, she is quick to agree. I could go faster if I really wanted, but there is still a ways to go and I have no need to "beat" her either. Neither of us are really fading, but neither of us have much inner drive. I have been looking at my GPS watch only to learn the distance traveled, not the time. There are very few other runners to give me any incentive to pass or avoid being passed.
Mile 30 - One last short walk break. We start again and if we did not deserve them before, now we are earning our medals. Little bit faster and it is really tough. I can see Highway 405 in the distance. Ah the final stretch to the finish. Very very hard but good effort.
Mile 31.6 - Make the turn across the river and decide to finish together. A little group cheering for us and we cross the line in step. Some day I would like to compete with her and drive each of us to faster times, but not today. Finish feeling fresher than many a marathon. Quick change of clothes and get home just as the big storm starts. I would like to run this course again on a nice day. I think it could be a marathon PR course if the weather is good.
On the way home I reflected about my 2008 running. Best year yet. Most miles (over 1,600) most races (27) most marathons (12 plus an ultra) first ultra, PRs in the 8K, 12K, half marathon and marathon. Also my streak of hundred mile months goes on at 49 months. I'll think of some goals for 2009, but in many ways I do not feel a need to keep outdoing myself. I am so blessed and grateful to be able to run like this.

5 hours 36 minutes 41 seconds
tied for 11th place of 22 finishers
2 minute negative split
*****

12/13/08 Club Oly Tis the Season for a 5K Race Series #3 at The Evergreen State College

Earlier in the week I was having second thoughts about doing this race. My mind is focused on my first ever ultra marathon to be run next weekend. The weather forecast for today had been calling for rain followed by snow and lots of wind. My good friend Bill encouraged me to come out anyway if just to get a run in and have fun. When last night's storm did not live up to its predicted fury I decided to go ahead and run. I had second thoughts at 7AM as it was raining and 35 degrees. The hardest part sometimes is just getting out the door. The showers stopped by the time I arrived and there is little wind. It is a damp cold, but could be much worse.

Start - Good to see familiar faces and friends new and old. Looks like 12 of us will be running, a few more than the race last month. I feel a little awkward in my new black shoes. They are the same make and model that I have been wearing for years, but the all black color makes them look big and clunky. I finally get to race with Marygay, who has multiple marathon finishes mostly a little faster than mine. Hoping for some good competition. Billy, Marygay and I run a warm up lap and discuss strategy. I tell her that on pavement today I should be about a 7:15 mile, but with this rough terrain all bets are off and maybe I will be at 7:30 but who knows? This cross country course has two long loops, then on the third loop it cuts short to the finish. There is a mix of open fields and short trail sections with crazy hairpin turns through out. Some of the field is a little muddy, some is very muddy. The fields are on different levels, so while there are no major hills, there are numerous steep ups and downs of about 10 feet or so. We decide to stay out of the deep MUD and just warm up for the start. Soon RD Craig calls us to toe the line and we are off. My last minute "strategy" was to run the flat wet but not so muddy fields at an all out sprint, then catch my breath on the hairpin turns, MUD, and any uneven surface where I could not run all out.

Mile 0.05 - Sprinting across the field on the grass. Gosh there are fast runners here. Craig is coach of the Evergreen College cross country team and Rich (who is racing and co-RD) is coach of Tumwater HS Cross country. Each has a few of their runners with them. Us old folks quickly settle in the back.

Mile 0.3 - Off the field, up a hill and around a little tree. There is a young man just in front of me. I could pass him if I want, but maybe later.

Mile 0.4 - The course map had shown a "log jump" and when warming up we did not run this part. Well here it is. Fairly flat (but who knows what is under those leaves?) then a bump of a log with a two foot drop on the other side as the trail jumps down to another field. I manage it OK.

Mile 0.5 - Back on the field and time to sprint. I really should not pass this kid so early, but it seems like the right thing to do. Sprint past him, far enough to break the connection and hope that he will not catch up. I hear Bill yell something behind me, I think he fell or almost fell on that log.

Mile 0.8 - I have been off the field, and around a little trail. Now a sharp turn and up hill on this clumpy, soggy, shoe sucky MUD. Foot size chunks of MUD seem to slide downhill with some of my steps. Craig is there are tells me to lift my knees up higher. I have a lot to learn about cross country and trail racing, but I am loving being here and doing this. I see Bill down below and know that he is OK.

Mile 1.0 - After another sharp turn and a 30 foot section of deep MUD I hit the one mile mark. Craig is yelling out times and encouragement. 7:15. Hey that is great but will never hold. I expect the kid and Marygay to catch me but I press on. Flat grass, time to sprint.

Mile 2.2 - For a short race, this seems to be going on a long time. Second log jump went well. After the hairpin turns I see that I am gaining my lead on those behind me. I have no idea where the next guy in front of me is. Good thing this course is marked so well. I have only turned my ankle twice and neither time was very bad. I am still able to pick up the pace on the grass sections but with no close competition there is a small lack of true desire to run fast. Just do the best I can I remind myself and press on.

Mile 2.5 - Last log jump. Lets take this one with extra care. I slow down and gingerly place my shoe on the log. It slips and I slide a bit. The time I was most careful was the time I almost bit it.

Mile 2.9 - One more bump of a hill, then wet field to the finish. I can see the clock way off. 23:15. This will be one of my worse 5Ks ever, but really that is fine. Can I break 23:30? I run faster, then faster, and then I really kick in all I have. Nice to have some strength left. Cross the line and see the clock change to 23:31. Official timer has me at 23:30:86. Not that it really matters. Another fun low key event. Glad I did it.

23:30

8th of 12

Race #152, 5K #46

***