3/30/13 Run Like a Fool 5K

My second time here.  My 75th 5K.  Two loops around Capitol Lake plus a little more to make it an accurate distance.  $25 including a long sleeve shirt is a reasonable price.  Still getting my speed back.  Killer workout on Tuesday and I can feel a little soreness in my quads.  Goal is to beat my time from the Friendship Run  of two weeks ago (23:12) and hopefully get in under 23:00.

Weather is amazing.  Mostly sunny and cool to start. Nice to run a 1.5 mile warm up loop with Tammy and Amy.  Now some sprints to get ready to race.

Start - Race starts on time and I have positioned myself well, allowing the fast guys to be in front.  Bill and Wade go off faster than I would like.  Amy is already a speck in the distance.  I feel like I am running fast enough (I am on a good pace) and will stick with it.











Mile 1 - 7:20.  Bill continues to extend his lead.  It is all I can do to hold my pace.

Mile 2 - Pass two runners.  Slowing a little and I am not sure if it is my legs or my breathing that is the limiting factor today.  Feet feel really good though and I am happy to be here.

Mile 3 - I hear a runner thundering up behind me and he passes me on to a strong finish. Not one of the two I had passed earlier.  Now I just try to hold on and finish strong.

Mile 3.1 (3.08 on the GPS) - Done. Under my time goal.  Slower than last year, but right about where I expected to be.  Cool down loop with Amy gets me 6 miles for the morning.

I get a ribbon and a Cliff Bar for earning 3rd place in my age group.  At the raffles I win an assortment of Gatorade products.  The bag is heavy and has about $20 worth of drinks, gels, powders and such.  It was nice to be out in the sun, warming up, with the other runners, having the satisfaction of a good workout done.  Amy does a crazy dance to win a prize.  I do not care for this Capitol Lake course, I have done it too many times, but they do such a nice job with this race that I will look forward to running it again.


22:46
12th of 167 runners and walkers
3rd of 9 in age group
Race#290
5K#75
****

3/17/13 Frienship Run 5K

10th annual event and my 6th time here.  This event keeps growing. Not so happy about it being moved from early February to mid March and from Saturday to Sunday.  Biggest gripe is the major increase in price. I am paying double what I paid last year, but it is still a very nice event.  And this year we get socks.  I know that the parking lot will fill, so I get there plenty early.  Strong breezes make it seem very cold, but at least it will be dry.  I contemplate hat and gloves but decide to just run fast to keep warm.

I have been able to do some speed work in the last two weeks and things are feeling good.  Maybe I can match last year's time (22:23) but probably not.  My warm up is OK but not great.  I just don't feel super speedy and I think that the cold wind is part of the problem.

Start - I position well and start off with no problems.  Step over the metal fence curbing, make all the early sharp turns, hope over the asphalt curb and wind up the paved trail.  Plenty of room to run now.  One kid does not seem to want me to pass him.  He speeds up as I catch up and when I do pull almost even, he comes toward me as if to block me out on the narrow trial.  I have to wait a few seconds and make my move again.  This time I break free.

Mile 1 - Missed my split time.  Too many ups and downs and twists and turns.  I feel OK but my legs are a little tired.  Get passed by a stroller.  Sharp turn to the left, then another left to return on the road that is parallel to the trail. 

Mile 2 - Gradually pass a kid.  Now a guy just a little younger than me.  He stays on my tail and is making all kinds of hard work noises.  His ragged breathing sounds like how I feel.  My breath is OK but my legs are tired and my brain starts feeling foggy when I try to speed up and get some distance from him.  Up the steep hill to the overpass.  Its alright if he passes me, but he does not.  I try to pick it up on the bridge.  I won't mind if he gets me here, but he does not.  Now the steep downhill.  He will probably get me here, but no.  No cars to stop us this year (thanks volunteers) I keep on as best I can knowing that the end is near but that I will not beat last year's time.

Mile 3.1( Finish) - Up that last hill.  Sprint hard so that terrible breathing guy does not get me. Bob Martin sighting. In to the finish (3.02 on the GPS) and three of us look like we might vomit.  Everyone recovers alright and then it is cheer on the others and wait for raffles and awards.  So many great raffles, but alas I do not win anything.  Fun time today though and pleased with the results.  Same finish time as 2004.














23:14
9th of 218 (many walkers)
1 of 8 in age group
Race#289, 5K#74
****

3/3/13 Watershed Preserve Trail Marathon

My 5th time here.  The official race name is the Northwest Trail Runs Spring Run for Fun.  I will keep calling it the Watershed Preserve marathon for my organizational purposes.  Same course as last year.  A five mile loop with two out and backs added on to make it 6.55 miles.  Four loops equals a marathon.

Surprising that I am here.  First marathon post injury was just two weeks ago.  I recovered so well from that I ran the 15K last weekend and that went great.  I have decided to try to build on my fledgling endurance and have another go at a long distance today.  No time expectations, just give it a good effort and get in an endurance run.  I'll try o run each loop at 1:15 and hope to beat 5 hours.

Cold but sunny.  A humid cold though.  I will wear gloves till mile 2 and keep my hat on the whole way.  The trail is damp and squishy but no big puddles or deep mud.  New this year is that we have to park a mile from the start and take a shuttle bus.  I bring two bags with dry clothes and other possible essentials.  No waiting for the shuttle, it is not a hassle.  8:30 early start and most of the marathoners choose that time.  We do not start until 8:42 but I do not mind waiting and chatting with fellow runners.

Loop 1 - 1:11
I start way in the back and take my time moving up to my place.  About a 12:30 pace to start and get up the first hills.  Ron and Jackie staffing the aid station that is more than halfway out there.  Fun to see them each time.  There is a very nice wide smooth gradual downhill for about a mile on the back half of the loop and I get my pace under 11/mile.  Then the twisty uphills, but really not a difficult trail.  This is where I ran my first trail marathon and it is still one of my favorite courses in terms of trail difficulty and the logistics of racing here.  No horses yet, but I am expecting the stampede of the 9:30 starters (5 mile, 10 mile, half marathon and regular start marathon) as I am now heading back to the start and finish area.  Now the blazing fast runners zoom at me, and then the hordes of other runners.  At least 100 runners all coming toward me on the two lane trail.  Just about all of them stay to their right and there really are no close calls.  Quickest Tracy Marshall sighting ever.  I hope that she catches up to me like last race, except I'd rather be faster than that.

Loop 2 - 1:11
Second loop is fine until the last two miles.  I start to tire and get a little negative in the head. I remember how tough the last marathon was and hope that this one is not so bad. I consider dropping out, but not too seriously.

Loop 3 - 1:21
Catch up to a woman from West Seattle who took the 9:30 start but now we are going about the same pace.  We run together and talk for the second half of the loop.  A really great diversion.  I know that I would have walked more with out her there.  I have my good attitude back and I know that I will finish today.  Earlier I passed a whole bunch of Maniac friends and I am running a little scared that they will start passing me.

Loop 4 - 1:28
Serious slowing but really things are not that bad.  No one is passing me and I am able to run long distances with walking on the uphills.  Just plugging along slowly.  Legs are tightening up some, but an S!Cap and some salt dipped potato at the aid station seems to help.  I won't make 5 hours but now I am motivated to not let any Manic friends pass me and also to beat my time of 5:15 from my last marathon.  If I can reach that one intersection by 5:00 I should be able to make that goal.  Even if I do not, this race has gone way better than the last one.  No pains and I am able to run just about the whole thing.  I am slower than the previous loop, but I think that I am walking less.  I hit the intersection at 5:02.  Now if I can just make it to the clearing by 5:10 I will have no trouble beating 5:15.  Too many turns and ups.  Where is it.  Finally at 5:09 I see the big clearing.  Up the little hill, there is the parking lot, now a turn then another.  One more turn and up a little hill and I will be there, but as I make the last turn, there are two horses blocking the way.  With less than 100 feet to go I have to stop and step to the side of the trail.  It only costs me a few seconds and soon I am running across the finish line.


My worst finish time on this course, but I expected that.  Really I enjoyed the race and am pleased that I am getting some endurance back.  No significant aches or pains.


5:12:02 
31 of 62 finishers, 3 of 6 in age group
Marathon or ultra#93
Race#288
*****

2/23/13 Resolution Run 15K

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
*****

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
****

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
****

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
****