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

***

11/30/08 Seattle Marathon

Weather is the wild card for this race, with its late November date. Long range forecast had called for sun, but yesterday it was changed to cloudy with a chance of showers. This morning there is a one word description of the weather - fog. Fog is good in that it means no wind. This fog is so thick that it is almost drizzle. Roads are wet. Jody is running the half marathon which for reasons I can not understand will start 45 minutes before the full marathon. Therefore I am not stressed to get there early. We went to a concert last night then stayed at BKs condo so it was a quick trip to the start line. Multiple trips to the porta potties as I watch the marathon walkers, half marathon runners, and half marathon walkers take their separate start times from outside the Experience Music Project and the Seattle Center. One last potty stop ( I am abnormally hydrated today) and then it is our turn.
Start - Look for RW among the crowd. It is easier to find her dad and know that she will be close. This is at least the 8th race in 2008 where the three of us have lined up together at the start. There she is with nice new Maniac gear. I should stash that cookie I am carrying in her back pocket, but don't think of it at the time. Soon we are off, just we three and 2,109 of our closest friends.
Mile 0.5 - 5th avenue. So crowded. Try really hard to not slam into the monorail supports as we weave around the slower runners. No need to rush though, this pace is not too bad.
Mile 2 - Onto the I-90 express lane. It is fun to be here but it is all concrete and somewhat slanty. At least the walkers are in another lane as we pass many of them.
Mile 4 - Into the tunnel. Mile long, dry, well lit. Strange clanking noise the whole way. Getting stuffy but I have been in worse tunnels
Mile 5 - Bridge to Mercer Island. Lots of fog, no view. I feel like RW should be going a little faster than me. Our pace is not too fast but is a little on the quick side. It is probably better to let her go now rather than have me suffer more later. Tempting to just stay with her as long as possible, but I have done that before and paid the price. Also I am not feeling so good, just a little off. So I say good bye and wish her well.
Mile 6 - Maniac Eric catches up. He is running a triple today (third marathon in three days) and we talk for a minute before he goes on ahead. Amazing. Fast runners are coming the other way from the turn around. Great to see so many familiar faces. Soon I am at the turnaround myself and heading back to Seattle.
Mile 7 - Easy to see each of the mile markers. They are large and taped to a Porta Potty. Pace is fine but I do not feel smooth. Something is wrong but I am not sure what.
Mile 8 - On to Lake Washington Blvd. Very flat long section ahead. I have to pee.
Mile 8.5 - On my 151st race and 27th marathon I make my first ever bathroom break. I see someone come out of a porta potty and there is no line, so I duck in for quick relief. Soon I am back on the road and much more comfortable.
Mile 11 - I have not been running well since mile 6. How to describe it? Pace is OK, but just a little hard to maintain. Usually I am well rested before a race and the early miles are so smooth, easy and pleasurable. Now I am just plodding along, not feeling very strong. My mood is OK, but not that happy. I should be having more fun but I am tired and getting really worried about how the later miles will play out.
Mile 13 - Doing a large loop around Seward Park. I can see the halfway marker ahead. I am at 1:53 and would like to be closer to 1:55 to 1:56 at the half. I should walk a bit like I did at the Light at the End of the Tunnel marathon, use some of that time in the bank right now, before I really need it. At least my split time will not be as bad this way if I walk a little now. Whoa there is a good sized pack passing me and chatting and I see that it is the 4 hours pacers. I want to be around 3:55, I can not have the 4 hour team passing me here. I thought I was ahead of schedule, they really are. Now there are significant hills to come, so maybe they are going fast prior to that. I never did work out a plan for pacing this interesting course.
Mile 14 - I "lapped" my watch at the half and sped up to be ahead of the pacers. I am starting to feel better, more of a groove
Mile 17 - Well this is going much better. I am still running the same pace, but somehow it is much easier.
Mile 18 - Larry Macon sighting. Introduce myself to the man who is running at least 100 marathons this year.
Mile 19 - Up a little hill, then back down to the water. Other people seem talkative and that is fine. Having nice short conversations and passing lots of people. Hey this is mile 19, this is really good. But torture lies up ahead.
Mile 20.5 - Left turn onto Galen street. Super steep hills are one thing, but at mile 20.5? This is a monster steep but fairly short hill leading to a longer, less steep hill. You can not run fast up this hill, there is no way. A shuffle does get me passing the walkers, Oh, hello calf muscles. Long time no feel. Wow you are making yourselves known just now. Top of the steep hill and the feeling passes.
Mile 21 - Nice to see this mile marker. I can run 10 minute miles and still beat 4 hours. It is getting difficult but no wall yet. Mood is much improved.
Mile 22 - That which is difficult can still be done. That which is difficult can still be fun.
Mile 23 - Judy Fisher sighting. Meet Maniac Coconut Boy. Pigtails!! Pigtails is on the third day of her triple, and I think she ran a 50K yesterday. Saw her at the start and told her that I should be able to beat her. Guess I was wrong. But that is fine. My problem with Pigtails is when she passes me in meltdown stage, because I did not pace properly. I am running a little slower than earlier on, but I am not at the wall and I am feeling good. I probably could stay with her for a little while, but there is too much distance to go and I need to stick to my plan. Nice hills in the arboretum, reminds me of the Sound to Narrows course. Interesting to run this course after not being here for three years and only then running it once. It seems very familiar.
Mile 24 - Another little uphill, but it is difficult. Meet Maniac Michelle and use her to keep from walking. If I can keep running it will make four marathons in a row with no walk break meltdowns. I used to do that so regularly, but in my 12th marathon of 2008 I am gaining some confidence.
Mile 25 - Lovely downhill, except it is so steep
Mile 25.5 - Last water stop, staffed by Maniac Betsy. Aid stations were plentiful and well staffed. Good course organization.
Mile 25.7 - Spectator tells me to keep pumping. I start pumping my arms like mad and it makes me go faster. Entire left leg decides to quiver, that was weird. Keep on running.
Mile 26.1 - Into the stadium and across the field. Pick up the pace for the finish
Mile 26.2 - Done!! See RW who beat me by about 6 minutes. Shuffle off to the recovery area. Pick up a banana and it is really warm, that is just odd. Find Jody and we head home. Right foot starts hurting as usual. Ice and ibuprofen seem to help. Two toes are bleeding but I am not sure why. If I could just get that foot fully fixed I would have a much easier time with recovery. Not sure if I will do this race next year. I like the big time race, but the slanty concrete is tough and many of the paved roads need lots of patching. Challenging and scenic though. But who knows about the weather for next year?
3:56:44
702 of 2109 runners (walkers timed separately)
****

11-15-08 Club Oly - Tis the Season for a 5K Cross County Series Race Number Two - 3 Mile Race

This race has almost as good a name as the Michael Scott's Dunder Mifflin Scranton Merideth Palmer Memorial Celebrity Rabies Awareness Pro-Am Fun Run Race For The Cure. I have a T-shirt from that event and thought about wearing it today, but since I have not worn it yet I was afraid that what happened to Andy Bernard in that race could happen to me. So I donned regular running clothes and headed to Millersylvania State Park for my 150th race. I have raced out of Millersylvania too many times, but I have not raced on the trails. This will be my first cross country race. The Light at the End of the Tunnel would be considered a trail run, but this race will have more closed canopy, leaves and sticks on the ground, sudden turns and MUD than I have ever experienced in a race. Still it is great for a beginning trail runner like myself, since I probably will not get lost, the trails here are flat, and it is a short race so hypothermia will not set in.
This race is free for Club Oly members so I finally paid my dues and became official. I am now a member of Club Oly, Fort Steilacoom Running Club and Marathon Maniacs. The race is two loops with a slight variation on the second loop. Rich explains the course to a couple of us and since we had time it seemed like a good idea to run one loop as a warm up. Matt, Amber and I head off to scope out the trail. Amber is a gazelle and both Matt and Amber are significantly faster than me so it is nice to run an easy warm up with them. Lots of leaves on the trail and one section with some MUD followed by a shin deep puddle about 15 feet long. We pick our way around the puddle and discuss whether to run through it during the race.
The fog has lifted and it is a sunny cold morning. I knew this would be a small race but as we line up at the start I count a total of 8 runners including myself. I know four of them. Three I do not know are on the Evergreen State College cross country team. Unless one of them is slower than I suspect I am pretty much garunteed to finish in 6th place. That is fine, I am just out to have a good work out and fun time.
Start - Across a bumpy field and onto a dirt trail. Quick left turn onto a dirt road. I glance at my watch. 23 seconds into it and my prediction is holding. Five runners already out of reach, Barb and Ruhama behind me. Maybe one of those top five will fade, but I doubt it. Three minutes into the race and I make a turn onto a trail. The leaders are nowhere in site. With all the turns and deep forest I will not see them till it is all over.
Mile 0.75 - Running hard and struggling a little for air. I have no idea what my pace is and I really do not care. I am not at my 5K peak and you can not compare trail pace to road pace. I have a new attitude these days. Just grateful and happy to be running. For my next couple of races I really have no time goal. My foot problem has kept me from being able to do serious training but I am getting the mileage in. Sometime next week I will celebrate my 100th mile for the month, and will have completed at least 100 miles in each month for the past 4 years. It is a beautiful fall day and I am running alone in the woods. After all this rain the moss and lichens are bright and happy. Lots of leaves to cushion the trail. So many shades of green. Tall douglas firs and smaller hemlocks. "Alright Andy, 7:07 mile 1". I am fairly shocked to see Race Director Craig standing there with his stopwatch. I know he is fast but how did he get out here? That was unexpected and very nice. Guess I am not all alone after all. And it holds that the best races are put on by runners themselves. What a nice event this is. Oh and my pace sure seems great. Jody has the GPS for her long run this morning, so I don't really know how fast I am going. I think that 7:07 is faster than my real pace, but maybe not.
Mile 1.1 - Three nice little MUD sections. Then the big puddle. I stay to the side, only slowing a little bit.
Mile 1.3 - On to another trail. This one is a single deep rut with slightly bumpy grass on either side. During my warm up lap I ran on the grass, but now I find myself in the rut. I decide to move to the grass but turn my ankle and alost fall as soon as I hit that surface. Back into the rut I go.
Mile 1.5 - Loop one is done. Rich is there to cheer and tell me to be careful on the bumpy grass. This is not going to be a 5K, unless I suddenly got a whole lot faster. Looks more like a three mile race. That is fine.
Mile 2.5 - Almost done with the second loop. I have been thinking about that big puddle. I really need to run through it just to add to the experience. I will, no I won't, yes I will, no I won't. Here it is and in I go. But I am afraid of what lies beneath the leaves. It could be horrible shoe sucking MUD. I move over to the side. I am being a wimp, I need to get back in there or else I will regret it. No regrets. HTFU. In I go for the last four steps. Water splashing up my legs, even hitting my arms. Now on dry land. Why did I do that? It was fun though. Now my shoes are twice as heavy, my feet are sliding around in the shoes and I am slowing. Oh who cares, I am almost done.
Mile 2.8 - Turn onto the dirt road and pick up the pace. No problem with energy today, I could keep going a whole lot farther. But here is the turn to the field and the finish line.
Mile 3 - Craig hands me a "participant" ribbon and says that it was three miles, not a 5K. I think it was even shorter than that, but it is fine, lets call it three. I loved running in the woods and really enjoyed this little race. I do another lap as a cool down and see Amber running the other way. I wonder if she thinks that I am still racing. By the time I get back, everyone is done and getting ready to leave. Craig offers me a loaf of pumkin bread and I change out of my soggy shoes before heading home.
21:07
6th place of 8 runners. Last place male, but first in my age group :)
150th race, 24th race of 2008 (new record for most races in a year)
*****

Tri Cities Marathon 10/26/08

I am doing three marathons this weekend. OK, two of them are driving marathons to get out to Richland WA. After watching and cheering for the Ghostmuster races (Billy 5k PR and I am officially afraid to race him in a short distance and Jody sixth race in 6 weeks setting a 10K PR and Tammy hoping to do the 10K in under 50 minutes and crossing the line just as the clock changed to 50:00) I hit the road for the four hour drive to eastern WA. I wonder if I can beat four hours. I start my clock and don't stop it until getting to the hotel in 3 hours 49 minutes. That would be one minute slower than my PR. Other than the drive, this is a very easy race logistically. 8AM start right here at the Shilo inn. Finish is here too and all runners get late check out so I can shower and relax a little before heading home. When I leave my room in the morning I am surprised to see them setting up the finish line about 50 yards from my room and maybe 25 yards from my parked car. That is my blue civic in the photo I took after the race.

Start - It is cold but the sun is rising and looking bright. I have gloves and a long sleeve shirt over my maniac singlet. There is a small rustle of wind, but not much. The course is mostly very flat and from what I have read the real wild card is the wind. It can be nasty, but does not look bad for today. After a very nice National Anthem we all walk over to the start area and I find a place in the middle. At 7:58 I am just having a little conversation with some Maniacs and without any warning everyone starts running. Abrupt and unexpected, but we came here to run so off we go.

Mile 1 - Yes it is going to be a very flat course but I have wondered a bit about how to get up to the freeway for the river crossings. Now we are climbing a hill that would be very steep except we get three switchbacks to do it in. It is a sight to see all the runners zigging and zagging up the hill. When I reach the top I look down and really do not see many others. I feel like I am way back. But I am on pace (actually a little fast) and I need to stick to my plan. There are about 200 marathoners and 50 relay teams, so I expect to do some running alone and get passed by fresh legs every so often.

Mile 1.5 - Over the Columbia River on the I182 bridge. Beautiful sunny morning.

Mile 3- Residential road. I ditch my gloves on an empty boat trailer, hoping to remember to pick them up on the way back.

Mile 4 - Off the road and onto a nice paved trail. We will race mostly on these park trails right along the river. I am giving this course an A+ and I have hardly seen it yet. It is broken up into long straight sections that I prefer. Later there will be an out and back part where I should get to see many familiar faces. My last couple of marathons have been with good friends. Today I am alone and in control of my own race.

Mile 6 - Either I am getting older or these race volunteers are getting younger. This aid station is staffed by a three year old. She is not even holding the cups but has about 6 of them at her feet. I want to take one and thank her but I am afraid to bend over that low and fast so instead I accept a cup of gatorade from a 7 year old. There are two bright suns in our eyes, the real sun and the reflection of the sun off the water. I am thankful for my sunglasses.

Mile 6.5 - I have been following a young guy in a green shirt. I don't feel particularly chatty but I decide to move up and just run next to him. It is easy to run two or even three abreast as long as no one is coming toward us. We do not say a word for about a mile. Finally I break the silence and say "having fun yet?". He starts talking and is a nice diversion. First marathon for him though he did an ultra a few months ago. I do not tell him but my new goal is to beat him. Hopefully I am running smarter than a first timer.

Mile 8 - Up a smaller hill and onto the Blue Bridge. Green shirt guy starts sprinting and is soon far ahead of me.

Mile 8.5 - High above the Columbia River. I sort of need to spit so I do my best and arc it over the fence and it is a clean shot to the water. I am so pleased that I do it again.

Mile 9 - Off the bridge and a right turn into Columbia Park. Uh oh here is the wind. Fairly strong and in my face.

Mile 10 - I tell the aid station child that I am "feeling winded". My pace remains steady but I know it is taking a toll. One prolific marathoner has coined the term "wind penalty" or "heat penalty" or "hill penalty". I like that idea as a way to factor in weather or course variations that could slow down an otherwise good time. I will determine the wind factor for this race as best I can after it is done.

Mile 11 - Seeing some familiar faces coming towards me.

Mile 12 - Now I am heading back and see more runners. I still feel like I am pretty far back in this race. But my pace is fine for me and now I have the wind at my back

Mile 14 - Catch and pass green shirt guy. I am running with a local. I ask the question that I already know the answer to. "When we cross back and have that long 7 mile section on the other side, is the wind going to be in our faces again?" "Yes it is" he says. "So even though I am running well right now I should just give up any hope of a PR then?" "Absolutely" he says.

Mile 15.5 - Up and onto the Cable Bridge. Third time over the river and third different bridge. Green shirt guy comes zooming past and gains a big lead again. Later I learn that his "strategy" was to run the bridge hills aggressively. Hmmm.

Mile 16.5 - On the other side now and turn into the wind. We will go straight now for about 7 miles. I had a crummy week last week. I should clarify that I am terrifically blessed with health, family, friends and career and my crummy week was probably about the same as many peoples good weeks. I did have some stress and sadness from a variety of sources and at times this week I was thinking about how this would be the tough part of the course. Sometimes in the late stages of a marathon I get a little emotional. This week I pictured myself using the physical suffering of this section to pound out the bad feelings. I'll leave any lingering bad feelings on the road right here. I'll be running by myself any way at this point. Just me and the pavement.

Mile 16.51 - "Hey are you the guy from the Elma race" I hear. It takes me just a second or two to recognize soon to be maniac Lee. Two weeks ago I went to Jody's triathlon in Elma just to be a spectator. There was a marathon that had started 3 hours earlier from when we got there. I was due for an easy run, not a race, and I wanted to see some of the runners. So while Jody and her friend were getting ready I headed down the road. First I found "evil triplet" Ron who had started early and I jogged with him back to the finish. Then I ran out a mile or so and saw the overall winner coming towards me. I encouraged him and ran with him. He had never won a marathon before and even though there was no one in sight he kept looking back. I got him close to the finish and made sure that some triathletes cheered for him because there were zero spectators at this little race. Then I jogged back a mile and saw the lead woman. Now here was someone struggling like I do at the end of the race. I tried to encourage her and I ran with her but I felt like maybe I was being a bother instead of a help. She thanked me though afterwords. Now here she is again. Lee thanks me again for Elma and we have a nice conversation as we plow along at a good pace.

Mile 18 - Just running along at a steady pace with Lee. It has been nice, but she has to duck into the bathroom, so I will run alone. I pass green shirt guy for good. Here is Maniac Ken. He is running watchless, which is something I would like to try. We run together for two miles. My pace is slowing but it has been a nice stretch and the wind is not that bad. I was expecting this segment to be a "trail of tears" in stead it was "happy trails". Tumbleweed sighting.

Mile 21 - Slowing a bit more. Running now with blue shirt guy who I have been back and forth with for the whole race. We make a right turn into a strong wind and I am just behind him. I draft him for a minute, then I see that we are a little ways from another turn. I decide to be generous and kind and so I pass him quickly and get right in front of him, so he can draft me. I think he appreciated it. A little while later he has to make a rest stop.

Mile 23 - Up a little hill, hand slap Maniac Jill, and back onto the residential street. Oh there are my gloves. I do not feel like picking them up. I hope whoever finds them will use them.

Mile 23.5 - Old geezer at his mailbox. As I approach he asks "How long is this race?" "26.2 miles" I reply. "Some of you are not going to make it." Wow, way to be encouraging old man. I am past him before I can think of a good comeback.

Mile 24 - Up the switchback to the final bridge. I take the shortest ever walk break, and then keep moving. I look down and see soon to be maniac Lee right on my heels and looking pretty good. I hope she catches me.

Mile 25 - Good run over the last crossing. I think I can make this without any meltdown walk breaks. Lee has caught up and we are running together. Last water stop.

Mile 25.25 - Lee lets out a quiet four letter word and grinds to a walk. I know she will be running again shortly.

Mile 25.5 - For a good three miles I have been ever so slowly catching up to a runner with bright red arm warmers. That can only be Maniac Ben who I talked with before the start. He is one of 14 maniacs who are running the second half of a double (2 marathons in two days) today. He is usually much faster than me and I was curious to see how he would do. Perhaps next year I will run both of these Columbia River races. Now I see that Ben is walking. I wonder if I can catch him. He is about 50 yards ahead of me and starts running again. I yell to him and he stops and looks back. I wave him on with a laugh. Bad idea for the predator to yell to the prey. He is too far ahead and the end is near.

Mile 26.2 - Cross the line in good shape but get somewhat nauseated for a few minutes afterword. Happy to have gotten under four hours and to have not degenerated into walking (third marathon in a row with no walking meltdowns). I estimate a 3-5 minute wind penalty. It could have been worse. Pace chart from the watch shows some erratic running toward the end but looks steady compared to many races. The spikes every two miles are when I slowed at each water station. Hit the shower, rest a little bit, then hop in the car for a long ride home.

3:55:56

Marathon #26

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