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

****

6/14/08 Sound to Narrows 12K

Four weeks since my last race, but plenty of training miles in the bank. As I was looking forward to the summer racing season I realized that if I do all of the races that I have penciled in the calendar, I will have 8 races in 8 weeks at 8 different distances. Sound to Narrows will start it off with the uncommon 12K distance. My goals are to finish strong and I feel like I have a realistic chance at a PR. This is the only 12K course I have done, each time I have run it I have gotten a little faster. Two friends mention the low turn out, but it still seems like a massive number of people to me. Where are all these people at the other races? Cool and mostly cloudy. Yellow wave.
Start - What to do about that downhill start? I want time in the bank, but is it possible to go out too fast, making the transition to uphill more difficult? I decide to go slower than usual, but move along. I had a one mile warm up with no strides, so I need to ease into the race.
Mile 1.25 - That was one long downhill. I am at 7:20 pace which seems just about right. The turn into the park with the sudden steep rise puts a quick end to all the fun.
Mile 2.5 - Bout of negativity. Bad thoughts in my head. Thoughts of walking, thoughts of not racing again. I have beaten this devil before, it is just my brain not appreciating what I am doing to its body. Early in the race though, not a good sign. The trick is to slow the pacve ever so slightly and get into a comfortable fast groove. The groove is just hard to find with all the ups and downs.
Mile 3.5 - This was easier here a few weeks ago as mile 12 of the marathon. Keep the average pace at 7:30 and if I can be at that speed out of the park, I should be in good shape to PR. I am feeling ever so slightly wobbly however. When I see the mass of runners just ahead of me, all bobbing up and down it makes me feel unbalanced. Looking at the ground does not help much. I try to focus on symmetry and it seems to help.
Mile 4 - Form a pack of four, all of us wearing Tacoma City Marathon T-shirts. As soon as the pack forms it breaks up. Anther kid in a black shirt keeps playing leapfrog with me. Othwise I am passing more runners than pass me. Cut off by a guy at the water station and almost crash into him. Lots of dodging around.
Mile 6 - Out of the park with a 7:33 average pace. Big dip does not impress as much, now that I have run it 5 times. Still leapfrogging the black T-shirt kid. Passing a few green bibbers.
Mile 6.5 - Right turn onto Vassault street, with one mile of uphill to go. I decide that I can ease up a bit, at least not stress it, and when the watch hits 7:40 average, I'll give it my all.
Mile 6.75 - Hill is not so bad, I am passing more than being passed, finally pass black T-shirt boy for good.
Mile 7 - Watch still says 7:35 overall pace. I am concerned that my GPS mileage may be off, I should not trust the watch completely, but 15 seconds per mile faster than PR by the watch, has got to get me in on time. Relax and have fun.
Mile 7.4 - Top of the hill, left turn and quick right onto the grass of the finish line. Always feel better at the top of the hill and I pick up the pace. Now a quick descision, should I just cruise in and end it easy, or see how much kick I have left? I decide on the latter and turn on the power. Blistering fast by my standards, I pass 5 runners in the last 50 yards and finish in a fury of speed. That was too much energy to end a race with, but since I took over a minute off my PR, I'll just say that I ran well today.

Finish - Jog back to watch Billy finish and almost miss him, wait for Tammy and almost miss her. Too many people for my taste. Lost in the crowd at the finish area, although I do see a few more friends.
57:21 PR

306th of 2164 runners and walkers, 42nd of 143 in age group
race#137 Sound to Narrows #4
*****

5/18/08 Capital City Marathon

Seems like I was just running a marathon 8 days ago. This will be my first time doing back to back weekends. No pressure to run fast, all I need to do is finish and I will accomplish many goals. Warm with abundant sunshine.

Start - I feel a little suspect downing a pill, but the Succeed S-caps are just sodium salts. Lesa recommended that I try them and I was so pleased to see the box arrive in the mail earlier this week. They are supposed to help with nausea and light headedness my two biggest limiting factors on most marathons. I also feel a little funny with my purple #5 bib and yellow tank top. I am not a tank top guy, but it is warm today. Throw in a new white cap and sunglasses and I barely recognized myself. Say hi to Mike and Ashley and plan to run nice and easy with Ashley with walking breaks at the water stops.
Mile 2 - Giving the tour of Olympia. Here is a course I know well. Many a long run on the outer miles. This is the third CCM on this "new" course and I have run them all. My 4th CCM in a row, and 5th CCM (hence the number 5 that I did not ask for but was a nice touch. Ron Fowler got number 25)
Mile 4 - Dumping water on my head to cool off already. I usually save that for later in the race, especially if it is cool or windy, but no chance of that today and it feels nice.
Mile 8 - Pleasant running with some friends. We are going slower than last week, but not that much. I look forward to showing off the big hill to come and it does not dissapoint.
Mile 12.4 - Mike Strong is walking?! That is really bad. Later found out he dropped out at mile 14. We are running steady at about 8:43/mile average.
Mile 14 - Hill number 2 conquered. Really it is a small one, but a little steep and up out of the sea level we had just dropped to. This hill marks the end of the rolling hilly section and leads to 5 miles of gentle up and level.
Mile 16 - We hear a runner fall behind us. I see Maniac Herb on the ground and stop to turn around, really afraid that he collapsed or something. He says he is fine, just tripped on the gravel and took a spill. He catches us and I see the blood dripping down from his knee, cool, and so glad he is OK.
Mile 17 - It dawns on me that I have had zero lightheadedness and very little tummy trouble despite having a gu, lots of water and some ultima drink. This is awesome!! I felt way worse at this stage of the race last week. My quadriceps however are starting to really complain. Nothing I can do about that. Ashley and I had been starting to split up a bit, sometimes me in front, other times she took the lead. Now she is moving ahead for good. Time to battle it out with myself.
Mile 20 - Take a pill at the water stop. I have done very well to not take any walking breaks, except at the water stations, but now I will start the walk/shuffle/jog thing. Later in the race than last week!! And it is only because my quads are shot. I can blame the tired legs on Tacoma and be very pleased with whatever happens now. I dump 4 cups of water on my head. Much of it reaches my shoes and makes them heavy and soggy. I can feel my socks sliding around.
Mile 21 - Playing leapfrog with a couple of runners. Head is great and I am in good spirits, joking with the spectators and volunteers. Long steep downhill. Sudden knee pain/twinge. I am sure it is because my quads are in tatters and I am not too concerned, but it stops me in my tracks and I need to walk.
Mile 22 - Here is the final hill, the dreaded, long Eastside mountain. I put my head down and jog along at a slow pace but make it most of the way without walking. I remember previous years here, staggering or walking because I might faint. This year my head feels good and I am so grateful for that.
Mile 23 - Being passed by a fair share or runners, but what should I expect at 10 minutes per mile? Knee pain again, and again.
Mile 25 - My favorite location in all of racing, I see the downhill ahead. I am not going to beat 4 hours, but that is OK. Not too focussed on the watch. Also feeling like I should not give it my all on the long downhill to the finish in order to protect my legs and not end up on the ground. I have a real fear that my legs might just give way.
Mile 25.7 - I can see the finish now. Pick up the pace some. Not quite as emotional as I had expected.
Mile 26.2 - Done and survived in pretty good shape. As I walk around I can tell that my legs are more beat up and stiffening worse than last week. Eat some pizza, watch the finishers and keep moving some. So great to see Tracy finish in just under 5 hours.
4:04:28
126 of 315
Race #136 Marathon #20 Capital City Marathon #5
****