My 287th race, but only my 2nd 15K. I had no plans to be here today, but my recovery from the marathon of last week went much better than expected. On Thursday I was thinking about the weekend and that a good ten mile effort with no walk breaks would be a good work out. Then the rest of my family had plans, so I was free to race. The 15K is 9.33 miles and will be more fun that running alone.
There was a huge windy rain storm all day Friday, but now it is mostly clear skies. In fact I will wish that I had sunglasses at times. Cool and a little breeze but nothing to complain about. No real racing goals. I would like to be around a nine minute mile. Ideally I will run the second half faster than the first half. Same old out and back course that I have done so many times. Fun to see Maniacs and Oly area runners.
Start - No warm up and I start way in the back. Probably a 10-15 second differential between my watch, which I start when I get to the start line, and the official time. Around the track and up the hill. I am right at a nine minute pace but it feels easier than that. Gradually I speed up to about 8:50 pace, which is where I am at when I see the first mile marker.
Mile 1 to Mile 4.665 - In a big pack. No hurry to pass people, but I do pass some when there is an easy opportunity. Really nice to be out in the sunshine and feeling good. I gradually get just a little faster. It is a good steady pace, working hard but it is sustainable. I can see Maniac Nancy up ahead and I want to run with her, but I take my time and reel her in slowly. We run together to the turn around. 8:47 overall average pace at the turn around. I tell her that I plan to negative split. Secretly I am not so sure that I will be able to. In my return from injury I have been taking so many walk breaks in all of my runs for the past few months. Plus I ran a marathon seven days ago. I expect to get real tired and that is fine.
Mile 4.665 to 15K -So I set out a little faster and keep an eye on my overall average pace. 8:47 drops to 8:45, then to 8:43. Working harder, but it feels good. Runners are spread out and now I am playing catch and pass. 8:39 and with every person that I pass, it gets just a little more difficult. Bro Terry sighting. Now the only real uphill on the way back. I slow a little but it is not so bad and I know that there are some nice downhills coming up. Pass a few more people and it is 8:35 overall pace. Two guys up ahead and less than two miles to go. I can't believe that I am thinking about age group results and wondering if they are in my age group. This is turning into a wonderful race. I will have the negative split no problem and I probably will not be passed by anyone in the second half. If I can catch these two guys, one of them may come back to get me, and I still fear falling apart, but I am truckin right along. Pass both of them and then run scared that they will get me. 8:31 pace. I can not help but look back at one of the last turns and it looks like I am OK. Cruise on in to a happy finish.
Results pending, but I did get a third in age group ribbon
First Half: 41:05, Second Half: 38:27
1:19:32
36 of 83
Race#287, 15K#2
*****
Saturday, February 23, 2013
Sunday, February 17, 2013
2/16/13 First Call Presidents Day Marthon
My left foot (plantar) has ever so gradually been getting better. It had been 4 months since my last marathon. I have done very little running. Finally a couple of easy paced short races in January. Then a 10 mile long run and a 14 mile walk/run, which gave me back to back 20 mile weeks. I could either keep building up, or just jump in and do a low key marathon with no time goal. I miss my maniac friends and events, so I opt for the First Call President's Day Marathon. I can go with the early start group, and with the 50K I should not be the last one one the course.
It is supposed to rain, but there will only be a slight mist at times. I ran this course back in August. I love the atmosphere, logistics and cost. The course is fine, but with a double out and back, I could see myself getting bored of the course after a few more times here. Still it is a great option for me today.
It is dark at the start as the 20 or so of us head out of Blythe Park. Soon I settle in behind and with Maniacs Linda and Jill. Linda has run 132 marathons or ultras and Jill has run 162, so I am the newbie of this group. I am taking walk breaks early and often and when I do, they get ahead. My running pace is a little faster, so I catch up every so often. Not nearly as many trail users today as when I was here last time, but I still have to watch for the bicyclists. The foot feels good and everything feels good early on. I tell myself that finish time does not matter, but surely I can come in under 5 hours.
Two bald eagles perched over the river.
I finish the first half in 2:25. With the double out and back I get to go cover the same ground again. And see many of the same people. Bob Dolphin sighting. He is running the half marathon. At about mile 18 things start to get tough. I am holding my sub 11/mile pace but now I have to work to do so. At mile 20, near the final turn around, things fall apart. I am clearly under trained. The time on my feet, now about 4 hours, has caught up with me. Body check - left plantar seems good. Other parts of my feet are hurting. Occasional cramping in both calves and hamstrings are tight. Both hips are hurting too, which is unusual. At least my stomach feels fine. I felt hungry about an hour ago. I have had a couple of gels, and plenty of gatorade, but I wish I could snack on something else now. Also I just can not hold my head up well. That is a classic late stage marathon fatigue sign for me. Oh well, I asked for it. This is the misery that I must endure, just another hour or so and it will be over. When I realize that I will not break 5 hours, I give up on all time goals. My friends in the 4 hour range who did not take the early start all pass me. Wow I can not hold a 14 minute mile!! But my spirits are fine considering. Different parts of my feet hurt and maniac Tracy can tell that just by watching my gate as she passes me. Nothing so serious, but I have no desire to injure myself so I walk a lot and eventually make it to the finish.
Today is the day after the race and I feel normal fatigue. The plantar is doing great. I am humbled by my slow time, but eager to get training again and gradually get faster.
5:15:09 a personal worst time for a paved marathon
21 of 25
Marathon or ultra#92
Race#286
****
Saturday, January 5, 2013
1/5/13 White Elephant 5 miler
Race around Capitol Lake. $10 day of race entry, plus a gift exchange. This will be the farthest that I have run without walk breaks in a long time. I am still having minor foot issues and really do not want any set backs. I am afraid that I will push too hard in the race. So I am happy when I invite Jared to come and he accepts. He plans to run his first half marathon in May and only a few days ago ran his farthest of 4 miles. He would like to run the 5 miles today in 50 minutes and that sounds like a great plan. 40 degrees and gray. Nice to see all the familiar faces. No warm up running.
Start - We start near the back and go a little faster than planned on the long downhill.
Mile 2 - Holding a steady pace. There is Jody to take our picture. There really are lots of people behind us. Looking back we see a huge gap. We decide that we are the "slowest of the fast".
Mile 2.5 - We slow down a little on purpose, as the big uphill is coming. Hey my foot is feeling fine.
Mile 3 - Up up up and Jared is doing great. We should make our goal time no problem. I keep monitoring Jared's effort and push him on, but it is not too hard. We pass a couple of people, including Scott who I have been tracking most of the way.
Mile 4 - Flat last mile.
Mile 4.5 - Jared can sense the finish and starts going much faster. I can keep up and I stay right with him.
Finish - 5.06 on the GPS. The gift exchange is a bit of a bust as I get 5 energy gels, replacing the energy gels that I gifted away. Really happy about my foot and a fun morning with Jared.
48:58
68th of 118
Race#285
****
Start - We start near the back and go a little faster than planned on the long downhill.
Mile 2 - Holding a steady pace. There is Jody to take our picture. There really are lots of people behind us. Looking back we see a huge gap. We decide that we are the "slowest of the fast".
Mile 2.5 - We slow down a little on purpose, as the big uphill is coming. Hey my foot is feeling fine.
Mile 3 - Up up up and Jared is doing great. We should make our goal time no problem. I keep monitoring Jared's effort and push him on, but it is not too hard. We pass a couple of people, including Scott who I have been tracking most of the way.
Mile 4 - Flat last mile.
Mile 4.5 - Jared can sense the finish and starts going much faster. I can keep up and I stay right with him.
Finish - 5.06 on the GPS. The gift exchange is a bit of a bust as I get 5 energy gels, replacing the energy gels that I gifted away. Really happy about my foot and a fun morning with Jared.
48:58
68th of 118
Race#285
****
Tuesday, January 1, 2013
1/1/13 Resolution Run 5K
So happy to be back racing. My left foot sure has taken its time getting better. I could not do three marathons that I had been registered for. I lost my streak of 100 mile months. But I kept a pretty good attitude. It was fun to volunteer at the Pigtails Marathon and the Crime Stoppers 5K in December. I am gradually building back my mileage but am way out of shape. Today I will enjoy the company of running with others and celebrating the new year. My 11th New Years Day race.
Cold but dry in Steilacoom. About 30 degrees with the fog clearing to sun. I wear a jacket, hat, gloves and tights. No hurry today, I might as well stay warm. Fun to see old friends. Half mile walk and jog to warm up.
Start - Way in the back. Meet Maniac Nancy. Start nice and easy and gradually build up a comfortable pace.
Mile 1 - 8:41 - Faster than I had planned.
Mile 2 - Going just a little faster, but it is not easy. This pace is way slower than I should be able to run comfortably, but I really am out of shape. I am huffing and puffing and working harder than I should be. I can feel just a little bit of something in my foot. Barb from Elma just ahead of me.
Mile 2.5 - Get just behind Barb and encourage her to run faster. She is running steady and I am working hard to keep up. Just on the edge of it being unpleasant. She remains a step ahead of me all the way around the track and we finish together. Five mile race winner blows past me.
Mile 3.1 - Mile 3.22 on the GPS. Negative split time by a few seconds and I am happy about that. This pace should have been easier, but hopefully today's workout is a step in the right direction.
27:17
78th place of 165
Race#284
5K#73
****
Cold but dry in Steilacoom. About 30 degrees with the fog clearing to sun. I wear a jacket, hat, gloves and tights. No hurry today, I might as well stay warm. Fun to see old friends. Half mile walk and jog to warm up.
Start - Way in the back. Meet Maniac Nancy. Start nice and easy and gradually build up a comfortable pace.
Mile 1 - 8:41 - Faster than I had planned.
Mile 2 - Going just a little faster, but it is not easy. This pace is way slower than I should be able to run comfortably, but I really am out of shape. I am huffing and puffing and working harder than I should be. I can feel just a little bit of something in my foot. Barb from Elma just ahead of me.
Mile 2.5 - Get just behind Barb and encourage her to run faster. She is running steady and I am working hard to keep up. Just on the edge of it being unpleasant. She remains a step ahead of me all the way around the track and we finish together. Five mile race winner blows past me.
Mile 3.1 - Mile 3.22 on the GPS. Negative split time by a few seconds and I am happy about that. This pace should have been easier, but hopefully today's workout is a step in the right direction.
27:17
78th place of 165
Race#284
5K#73
****
Sunday, November 11, 2012
11/10/12 Tis the Season for a Cross County 5K at Millersylvania State Park
My 5th year in a row doing this fun race. No cost. Beautiful trails. But first an injury update:
I left Portland limping pretty bad. My left heel/plantar faciitis struck hard. It has been about three years since I have had a flare up. Last time it was the other foot. So back to the foot doctor. I have had two anti inflammatory injections and was fitted for new orthodic inserts. I have been resting up, stretching and icing. Did not race the Defiance 50K. Lost my streak of 100 mile months (93). Gave up on trying to make the 2013 Tacoma Marathon my 100th marathon or ultra. The foot has been improving although I can still feel some discomfort in there. On Thursday I ran a good 4 miles and felt fine afterwards. In my recovery I would be running another 4 today. As long as I take it easy I might as well do this fun short race.
Cold and frosty. It is right about 32 degrees but feels much colder since it has not been this cold yet this season. I will wear tights and layers, especially since I will not be moving so fast.
About the same turn out as last year. Most of the runners I do not know this year. At least Amy is here to add to the fun factor. We warm up together, but of course I will not be anywhere near her in the race.
Start - I start in the back and hope that there will be a few others about my pace. Most of the runners look really quick and in fact, when the race starts most of them take off fast. I feel like I am going faster than I should, but even so, I am way in the back. I do pass two women early on, and there is one more father back. Now on the road I pass one guy. Everyone else is coming back from the turn around and are already too far ahead.
Mile 1 - Frozen leaf trail. Good footing though. This really is a very fast course as far as trails go. No hills and the turns are not excessive. Just watch for the roots and I should not fall. At times I can feel my foot discomfort and I slow down a little. Other times I am moving about as fast as I can and my breathing is ragged. Hopefully I am not making my foot worse and I am getting a great cardio workout today.
Mile 2 - Woman a ways ahead of me keeps running at my pace, I can not catch her. People behind me are not getting any closer, so I am on my own for most of this race.
Finish - 3.03 on the GPS and last year the exact same course came out at 3.08 miles. Either way it is my slowest time here by far and one of my slowest 5Ks ever. But I'll take it. Happy to be out here today.
25:18
14th place of 18
Race#283
5K#71
Tis the Season for a 5K at Millersylvania State Park #5
I left Portland limping pretty bad. My left heel/plantar faciitis struck hard. It has been about three years since I have had a flare up. Last time it was the other foot. So back to the foot doctor. I have had two anti inflammatory injections and was fitted for new orthodic inserts. I have been resting up, stretching and icing. Did not race the Defiance 50K. Lost my streak of 100 mile months (93). Gave up on trying to make the 2013 Tacoma Marathon my 100th marathon or ultra. The foot has been improving although I can still feel some discomfort in there. On Thursday I ran a good 4 miles and felt fine afterwards. In my recovery I would be running another 4 today. As long as I take it easy I might as well do this fun short race.
Cold and frosty. It is right about 32 degrees but feels much colder since it has not been this cold yet this season. I will wear tights and layers, especially since I will not be moving so fast.
About the same turn out as last year. Most of the runners I do not know this year. At least Amy is here to add to the fun factor. We warm up together, but of course I will not be anywhere near her in the race.
Start - I start in the back and hope that there will be a few others about my pace. Most of the runners look really quick and in fact, when the race starts most of them take off fast. I feel like I am going faster than I should, but even so, I am way in the back. I do pass two women early on, and there is one more father back. Now on the road I pass one guy. Everyone else is coming back from the turn around and are already too far ahead.
Mile 1 - Frozen leaf trail. Good footing though. This really is a very fast course as far as trails go. No hills and the turns are not excessive. Just watch for the roots and I should not fall. At times I can feel my foot discomfort and I slow down a little. Other times I am moving about as fast as I can and my breathing is ragged. Hopefully I am not making my foot worse and I am getting a great cardio workout today.
Mile 2 - Woman a ways ahead of me keeps running at my pace, I can not catch her. People behind me are not getting any closer, so I am on my own for most of this race.
Finish - 3.03 on the GPS and last year the exact same course came out at 3.08 miles. Either way it is my slowest time here by far and one of my slowest 5Ks ever. But I'll take it. Happy to be out here today.
25:18
14th place of 18
Race#283
5K#71
Tis the Season for a 5K at Millersylvania State Park #5
Tuesday, October 9, 2012
10/7/12 Portland Marathon
41st annual event. My 4th time here. First marathon for my nephew Luke. He is way faster than me in the half and has projected a fast finish time. We will not run together, but it is fun to stay with him the night before and ride in to the race together. He also has been having major IT band issues, and may very well struggle in the race. With the 8,000 runners and walkers I will have to keep a sharp eye out just in case I do catch up to him. Beautiful sunny day. It is a little warmer at the start than it was at Bellingham last week. At the finish it will be warm, but very comfortable. My quads were quite stiff after last weeks race and my left plantar has flared up a little. Hopefully I can run OK and have about the same finish time as last week.
Start - We get to the start in plenty of time. I find my corral, C. Luke is in corral B. I sit on the curb for a while and remember the last time I was here. Three years ago I had the flu. Thought I was getting better and lined up to run. But I felt weak and just before the start decided to not run. Nice to be back and feeling fine. Not sure how the muscles will be, but I am not sick anyway. The corral system with chip timing works great and soon we are on our way smoothly.
Mile 2 - I can feel my sore quads from last week.
Mile 3 - I would like to start off at about 9:30 pace and that is about where I am. The chip timing system will report me as being at 8:47 pace here, but that is not correct. It is great to have the whole wide road to run in and the crowd is thinning out just a bit. I pick it up some on the downhill. Great volunteers, spectators and course. I forgot how much I do like this event.
Mile 5 - With the downhill my pace has gotten faster and my average is 9:09. That is faster than last week and it worries me. But I feel like I am holding back and running comfortably.
Mile 7.5 - Now my left heel starts to ache. The pain came on pretty quick and reached a higher than expected level. I can run, but it is not so comfortable. Luke sighting. We exchange a high five as he is moving fast and headed back from the out and back. He will slow dramatically in the second half but still beat me by 21 minutes.
Mile 13.1 - 2:01 Four minutes faster than last week. If only my foot felt better I would be having a great day. It is so nice to be out here and I am really enjoying the event, but that ache/pain is distracting and discouraging.
Mile 14 - Maniac Tracy catches me. We run together for a quarter mile before I send her on. So nice to see her though, I wish that I could keep up. But I have found a slower gear that is easier on my foot and I need to stick with this pace.
Mile 16 - Up the big hill to the bridge. I am able to run the whole way with no walk breaks. Just slow. One guy with a bright orange shirt steams past me looking so strong. In a few minutes I will pass him as he is sitting on the curb with his shoes off, massaging his feet. A few minutes later he will pass me again.
Mile 17 - Great view from the top of the bridge.
Mile 19 - Walk breaks have started. Also getting fairly warm. The spectators are very encouraging.
Mile 22 - Mile 22-23 is a gift on this course. Nice long downhill. I am able to run farther than I thought I would, without taking a break. I am now fairly confident that I will beat my time from last week. Maybe I can get in under 4:20. I have no great desire to push it though and I will just work hard but not tax myself too much.
Mile 24 - There is my brother, who is an excellent photographer.
Mile 25 - Woman in front of me stops to vomit. Then we get stopped by a train. More of a bus/light rail thing, we are only stopped for a few seconds. Now back to running. The crowd gets larger and larger and it is an exciting final sprint to the finish.
Mile 26.2 - Glad to be done and feeling good (except the foot). Continue through the finish area to get my medal, rose, seedling, finishers shirt, coin, pin, and refreshments.
Overall I had more energy and felt like a better runner than last week. Tired quads still functioned OK. But the heel/plantar is bothersome and may require some time off. I am registered for the Defiance Ultra for this weekend, perhaps I will have to skip it.
4:20:59
2687th of 6518
Marathon or ultra #91
Race #282
*****
Start - We get to the start in plenty of time. I find my corral, C. Luke is in corral B. I sit on the curb for a while and remember the last time I was here. Three years ago I had the flu. Thought I was getting better and lined up to run. But I felt weak and just before the start decided to not run. Nice to be back and feeling fine. Not sure how the muscles will be, but I am not sick anyway. The corral system with chip timing works great and soon we are on our way smoothly.
Mile 2 - I can feel my sore quads from last week.
Mile 3 - I would like to start off at about 9:30 pace and that is about where I am. The chip timing system will report me as being at 8:47 pace here, but that is not correct. It is great to have the whole wide road to run in and the crowd is thinning out just a bit. I pick it up some on the downhill. Great volunteers, spectators and course. I forgot how much I do like this event.
Mile 5 - With the downhill my pace has gotten faster and my average is 9:09. That is faster than last week and it worries me. But I feel like I am holding back and running comfortably.
Mile 7.5 - Now my left heel starts to ache. The pain came on pretty quick and reached a higher than expected level. I can run, but it is not so comfortable. Luke sighting. We exchange a high five as he is moving fast and headed back from the out and back. He will slow dramatically in the second half but still beat me by 21 minutes.
Mile 13.1 - 2:01 Four minutes faster than last week. If only my foot felt better I would be having a great day. It is so nice to be out here and I am really enjoying the event, but that ache/pain is distracting and discouraging.
Mile 14 - Maniac Tracy catches me. We run together for a quarter mile before I send her on. So nice to see her though, I wish that I could keep up. But I have found a slower gear that is easier on my foot and I need to stick with this pace.
Mile 16 - Up the big hill to the bridge. I am able to run the whole way with no walk breaks. Just slow. One guy with a bright orange shirt steams past me looking so strong. In a few minutes I will pass him as he is sitting on the curb with his shoes off, massaging his feet. A few minutes later he will pass me again.
Mile 17 - Great view from the top of the bridge.
Mile 19 - Walk breaks have started. Also getting fairly warm. The spectators are very encouraging.
Mile 22 - Mile 22-23 is a gift on this course. Nice long downhill. I am able to run farther than I thought I would, without taking a break. I am now fairly confident that I will beat my time from last week. Maybe I can get in under 4:20. I have no great desire to push it though and I will just work hard but not tax myself too much.
Mile 24 - There is my brother, who is an excellent photographer.
Mile 25 - Woman in front of me stops to vomit. Then we get stopped by a train. More of a bus/light rail thing, we are only stopped for a few seconds. Now back to running. The crowd gets larger and larger and it is an exciting final sprint to the finish.
Mile 26.2 - Glad to be done and feeling good (except the foot). Continue through the finish area to get my medal, rose, seedling, finishers shirt, coin, pin, and refreshments.
Overall I had more energy and felt like a better runner than last week. Tired quads still functioned OK. But the heel/plantar is bothersome and may require some time off. I am registered for the Defiance Ultra for this weekend, perhaps I will have to skip it.
4:20:59
2687th of 6518
Marathon or ultra #91
Race #282
*****
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