Before I go "dark" for a couple days (that is, without the interwebs) while we move, I wanted to give a quick report on the Harrisburg Mile.
I left home earlier this year, found decent parking and was at the start line with my bib number in place and plenty of time to warm up. I met up with the other runners on our "corporate challenge" team, chatted a bit, then lined up for the race.
The start was a bit annoying because there was no real organization. 250 runners on a three-lane street (closed to traffic, obviously) and no one was too concerned about finding a spot that would be reasonable for their pace. So I spent the first quarter mile weaving through slowpokes.
Despite all that weaving, at the quarter mile checkpoint my time was still 1:39 - a perfect pace. For once I didn't go out too fast. Maybe I'm getting the hang of this short race thing. Then at halfway my time was 3:08. Perfect!
Then something happened. The clock when I past the 3/4 checkpoint read 5:08. Two minutes for that third quarter? Yikes! I said aloud, "that can't be right."
But at the finish the clock was in the low 6:40's when I crossed. I didn't know my exact time until the final results posted online (chip timing): 6:39.1. I'm mildly disappointed with that time - but only mildly. My real goal is the marathon this fall, and as long as my shorter races are setting me up for a 4-hour marathon.
According to the McMillan Running Calculator, my expected marathon time is 3:44:35. So since I've been doing well at longer races this year, I can expect that my endurance should make up where my speed has "declined." (If it has, in fact declined. I briefly considered posting a list of "Harrisburg Mile excuses" as to why my time fell nine seconds short of a PR when I've PR'd (at least in terms of pace) my other two races this year.)
So next on the calendar is the Hands-On House Half Marathon on October 2, which gives me plenty of time to think and re-think my race strategy and hopefully recover from this new weird foot injury I've got going on now.
Monday, July 26, 2010
Thursday, July 22, 2010
This and That
I'll eventually post a report on the Harrisburg Mile, but it was once again confirmation that my "thing" is not 1-mile or even 5K races. I'd rather suffer for 20 miles than really suffer for two miles.
It didn't help that I hurt my foot 12 miles into my long run on Saturday. I think it's similar to that weird injury I had in May, just further towards the heel on on the outside. I took a couple days off, and even after running the Harrisburg Mile last night it didn't seem to get worse, so I think I'll just be taking it easy for a couple weeks.
Which will be easy to take since the next couple weeks are taken up with this:
Boxes. Lots of boxes. You never know just how much you have until you need to move it to a new house.
I remember thinking in college when I moved to a new dorm room that I was amazed at how much stuff I owned. And now...holy cow!
It didn't help that I hurt my foot 12 miles into my long run on Saturday. I think it's similar to that weird injury I had in May, just further towards the heel on on the outside. I took a couple days off, and even after running the Harrisburg Mile last night it didn't seem to get worse, so I think I'll just be taking it easy for a couple weeks.
Which will be easy to take since the next couple weeks are taken up with this:
Boxes. Lots of boxes. You never know just how much you have until you need to move it to a new house.
I remember thinking in college when I moved to a new dorm room that I was amazed at how much stuff I owned. And now...holy cow!
Sunday, July 18, 2010
Speed
I've never been one for speed work. For that reason, in the past I've always tried to do 5K's fairly often as a substitute, since a race is more motivating to run hard for than a watch or lap on a track.
On Wednesday I'll be running the Harrisburg Mile on Front Street in Harrisburg. I did this race two years ago in 6:30. This year, I'm hoping to do better. I think that's really all that can be said.
I'm not sure how much better, though because while I've noticed that my times in Chambersburg and at the Finger Lakes Fifties drop (or at least the pace drop, since the Finger Lakes Fifties 25K is longer than it used to be), I'm not sure if that's due to increased speed or increased endurance. I'm leaning towards endurance.
According to the McMillan Running Calculator, my 6:30 mile time should have translated into a 1:44:05 half marathon. I think the reason it didn't is that I didn't have great endurance. Since then, I've run two marathons and two ultras and rode my bike lots of miles. Before the 2008 race I had played softball, run one marathon, one bike century and a lot of 5K's.
So I'm not expecting the kind of improvement I've seen in my other races - but as long as I do as good or better than 2008, I'll be happy.
Looking at the race schedule, maybe I should have registered for my age group as well as the corporate challenge. My corporate challenge heat is at 6:55, I'd finish it at 7:01, then have 14 (okay, 13 1/2) minutes to get back to the start line for the 30-34 age group heat. Talk about intervals!
On Wednesday I'll be running the Harrisburg Mile on Front Street in Harrisburg. I did this race two years ago in 6:30. This year, I'm hoping to do better. I think that's really all that can be said.
I'm not sure how much better, though because while I've noticed that my times in Chambersburg and at the Finger Lakes Fifties drop (or at least the pace drop, since the Finger Lakes Fifties 25K is longer than it used to be), I'm not sure if that's due to increased speed or increased endurance. I'm leaning towards endurance.
According to the McMillan Running Calculator, my 6:30 mile time should have translated into a 1:44:05 half marathon. I think the reason it didn't is that I didn't have great endurance. Since then, I've run two marathons and two ultras and rode my bike lots of miles. Before the 2008 race I had played softball, run one marathon, one bike century and a lot of 5K's.
So I'm not expecting the kind of improvement I've seen in my other races - but as long as I do as good or better than 2008, I'll be happy.
Looking at the race schedule, maybe I should have registered for my age group as well as the corporate challenge. My corporate challenge heat is at 6:55, I'd finish it at 7:01, then have 14 (okay, 13 1/2) minutes to get back to the start line for the 30-34 age group heat. Talk about intervals!
Monday, July 12, 2010
Solidifying Plans
I'd be lying if I didn't admit that part of the reason I'm posting today is to get my Tour de France predictions a bit further down the page. (For the record, I'm pulling for Leipheimer now, but I think Andy Schleck has an excellent chance of wearing yellow in Paris.)
It's been a bit over a week since the Finger Lakes Fifties, and I'm definitely feeling 100% recovered. Yesterday I started up strength training again, since I seem to lose upper body strength so quickly and I don't want to have face weeks struggling during the bowling season because I can't control my ball. (Yes, I lose strength that quickly!).
I've also put on paper my race plans through next July, barring any major setbacks:
October 2: Hands-On House Half Marathon
I wanted to do this race last fall, but never got the training in. Also, I'd like to see how I could do in a non-rainy, non-windy, non-hilly half marathon. After taking over two minutes of my fair-weather PR despite sideways rain this past Spring, I feel like I could get that time down closer to 1:50 - which would make me feel better about my chances of going sub-4:00 on
November 14: Harrisburg Marathon
Harrisburg was my first marathon in 2007, where I finished more than ten minutes below my goal time of 4:30. It's flatter than Pittsburgh, but still not an especially easy course. Hopefully it will be easy enough to get take eight minutes off my PR of 4:07:55 that I set in the Steel City.
March 19(?): HAT Run 50K
Not being able to toe the line at Susquehanna State Park in 2009 still irks me and I want a little redemption for missing last year's race due to injury.
May 15: Pittsburgh Marathon
For both Harrisburg and Pittsburgh I'm shooting for sub-4:00 finishes, hopefully the later date for Pittsburgh's 2011 marathon will not mean warmer temperatures.
July 2: Finger Lakes Fifties 50K
The 25K has been so much fun, I think next year I'll run it twice! Warm weather will probably mean it won't be a 50K PR, but it's guaranteed to be a course PR - and when you're running trails that's often the best you can hope for.
The second half of 2011 isn't so cut-and-dried for me. I've decided not to run a 50-miler until I can break 4:00 in a marathon. So if things go awry in Harrisburg and May 15 is a hot day in Pittsburgh, I may can my plans to do the 2-3 ultras in the fall (Trails4Tails 40, Oil Creek 50K, JFK 50 mile) and instead run the Erie Marathon and either do Harrisburg again or the Thunder Road Marathon in Charlotte. And all of this depends on staying healthy, which I've learned is never a guarantee.
But right now I'm pretty confident I can go sub-4:00 in Harrisburg.
It's been a bit over a week since the Finger Lakes Fifties, and I'm definitely feeling 100% recovered. Yesterday I started up strength training again, since I seem to lose upper body strength so quickly and I don't want to have face weeks struggling during the bowling season because I can't control my ball. (Yes, I lose strength that quickly!).
I've also put on paper my race plans through next July, barring any major setbacks:
October 2: Hands-On House Half Marathon
I wanted to do this race last fall, but never got the training in. Also, I'd like to see how I could do in a non-rainy, non-windy, non-hilly half marathon. After taking over two minutes of my fair-weather PR despite sideways rain this past Spring, I feel like I could get that time down closer to 1:50 - which would make me feel better about my chances of going sub-4:00 on
November 14: Harrisburg Marathon
Harrisburg was my first marathon in 2007, where I finished more than ten minutes below my goal time of 4:30. It's flatter than Pittsburgh, but still not an especially easy course. Hopefully it will be easy enough to get take eight minutes off my PR of 4:07:55 that I set in the Steel City.
March 19(?): HAT Run 50K
Not being able to toe the line at Susquehanna State Park in 2009 still irks me and I want a little redemption for missing last year's race due to injury.
May 15: Pittsburgh Marathon
For both Harrisburg and Pittsburgh I'm shooting for sub-4:00 finishes, hopefully the later date for Pittsburgh's 2011 marathon will not mean warmer temperatures.
July 2: Finger Lakes Fifties 50K
The 25K has been so much fun, I think next year I'll run it twice! Warm weather will probably mean it won't be a 50K PR, but it's guaranteed to be a course PR - and when you're running trails that's often the best you can hope for.
The second half of 2011 isn't so cut-and-dried for me. I've decided not to run a 50-miler until I can break 4:00 in a marathon. So if things go awry in Harrisburg and May 15 is a hot day in Pittsburgh, I may can my plans to do the 2-3 ultras in the fall (Trails4Tails 40, Oil Creek 50K, JFK 50 mile) and instead run the Erie Marathon and either do Harrisburg again or the Thunder Road Marathon in Charlotte. And all of this depends on staying healthy, which I've learned is never a guarantee.
But right now I'm pretty confident I can go sub-4:00 in Harrisburg.
Wednesday, July 7, 2010
Finger Lakes Fifties 25K Race Report
As usual, Saturday morning I had no need for an alarm clock. I knew I need to be up by six, in order to leave my parents' cottage (on Keuka Lake) by 6:30 to make it to the Finger Lakes National Forest in time for the 25K's 8:00 start. Adele woke up hungry at 5:50. Perfect!
This year, Beth and Adele would join me for the drive to the other side of Seneca Lake to see Beth's best friend, Jamie, whose husband Brad was also running the 25K.
The day was supposed to be fairly hot, but since I expected to finish by 11:00 AM and there were plenty of aid stations along the way I didn't sweat it (proverbially speaking) and planned my race based on my results from two years ago - even though the course is now 0.8 mile longer and a bit more technical in the section added compared to the section removed.
The race started at 8:00 AM, and I carefully chose my company on the downhill section of dirt road towards the trailhead. I needed to enter the singletrack with people going a similar pace. Not get stuck behind some slow movers or have to pull over for speedsters that needed to get by. I managed to keep a steady pace through the first mile, changing positions with only one or two other runners. This really helped keep my head in the game avoiding the frustration of finding myself in the wrong 'pace group.'
I checked my Garmin at the end of the first mile, and I was moving at about a 9:55/mile pace. On level ground that was on the mark. Unfortunately, in this race, there was very little level ground. The second, third and half the fourth mile were all downhill. Very downhill. I reached The Morgue aid station with less than a 9:00/mile pace. I topped off my water bottle, grabbed a handful of pretzels and started walking the next (very uphill) section of trail.
I was really surprised by how many people were running that steep section of trail. It was a lot of "up and down" for the next mile until I reached the "South Beach" aid station. It came a lot quicker than I had expected. After dumping the remnants of my water bottle down my back, I grabbed my pretzels, refilled my bottle and headed down the trail.
I checked my pace and my overall pace had shot up to nearly 10:30 through those hilly trails. But the terrain was leveling out and I began to drop time again through the next section. By the time I passed the South Beach aid station for the second time, it had dropped to about 10:10 and knowing that I had to keep it under 10:20 to beat my time from two years ago on the shorter course was a big motivator to keep my legs charging hard down the trail.
I was still going strong when I reached "The Library" at a little past halfway and entered the pasture area with a magnificent view of Seneca Lake. By now I had settled in behind two other runners that were moving at a fairly similar pace. I hadn't passed them (yet) because I felt like they were moving at a pace similar to my goal and they were both looking very strong. (Even though I saw one trip and fall - twice.)
In the scenic pasture I made the decision to pass one of them that seemed to be slowing down. Since it was a downhill, I knew it was likely he'd catch back up later (I consider downhill running a strong point for me), but I took the risk and made a charge towards the second runner who had opened up a gap ahead of the first runner.
I ran pretty steadily behind this runner, catching up on the downhills and giving up space on the uphills. About a mile before you reach the last aid station (The Outback), the course turns down an overgrown dirt road that travels at a slight incline. For some reason it seemed a lot of runners ran out of gas on this stretch. I started passing runners I hadn't seen for miles at a fervent pace (even a few 50Ker's who had started ninety minutes before the 25K race), including that last runner in our group of three.
In the past the Outback aid station had been a breaking point for me - even when it was about halfway. This time when I reached it there was only three miles to go, and once I refilled my water bottle and grabbed my pretzels I looked up the hill and sighed. I could feel my stomach turning a bit and some pressure building in my head. Running hard in eighty degree heat for over two hours was taking its toll, and I made a mental note to slow it down significantly if I do the 50K (or 50-miler?) next year.
For some reason I hardly saw another person through this last stretch. I had to force myself to run knowing that there were only a few miles left, but eventually found myself taking fairly regular walk breaks. In the last mile a couple of 50Ker's passed me and I managed to pass another 25K runner - having a little competition around always makes me move a little faster.
I checked my watch at 15.49 miles (the number on my Garmin when I crossed the line two years ago) and saw that I was about four minutes ahead of my 2008 time. I finished the race in 2:53:15 - less than three minutes behind my 2008 time and a pace that was more than twenty seconds faster.
Brad (left) finished nearly forty minutes ahead of me. This is abundantly clear in this picture, since he looks like he might have just been playing a round of disc golf and I look like I had been chased by bears through Florida swamp country.
I look a little better in this picture, but between Adele and I, she is definitely the more flexible one.
This year, Beth and Adele would join me for the drive to the other side of Seneca Lake to see Beth's best friend, Jamie, whose husband Brad was also running the 25K.
The day was supposed to be fairly hot, but since I expected to finish by 11:00 AM and there were plenty of aid stations along the way I didn't sweat it (proverbially speaking) and planned my race based on my results from two years ago - even though the course is now 0.8 mile longer and a bit more technical in the section added compared to the section removed.
The race started at 8:00 AM, and I carefully chose my company on the downhill section of dirt road towards the trailhead. I needed to enter the singletrack with people going a similar pace. Not get stuck behind some slow movers or have to pull over for speedsters that needed to get by. I managed to keep a steady pace through the first mile, changing positions with only one or two other runners. This really helped keep my head in the game avoiding the frustration of finding myself in the wrong 'pace group.'
I checked my Garmin at the end of the first mile, and I was moving at about a 9:55/mile pace. On level ground that was on the mark. Unfortunately, in this race, there was very little level ground. The second, third and half the fourth mile were all downhill. Very downhill. I reached The Morgue aid station with less than a 9:00/mile pace. I topped off my water bottle, grabbed a handful of pretzels and started walking the next (very uphill) section of trail.
I was really surprised by how many people were running that steep section of trail. It was a lot of "up and down" for the next mile until I reached the "South Beach" aid station. It came a lot quicker than I had expected. After dumping the remnants of my water bottle down my back, I grabbed my pretzels, refilled my bottle and headed down the trail.
I checked my pace and my overall pace had shot up to nearly 10:30 through those hilly trails. But the terrain was leveling out and I began to drop time again through the next section. By the time I passed the South Beach aid station for the second time, it had dropped to about 10:10 and knowing that I had to keep it under 10:20 to beat my time from two years ago on the shorter course was a big motivator to keep my legs charging hard down the trail.
I was still going strong when I reached "The Library" at a little past halfway and entered the pasture area with a magnificent view of Seneca Lake. By now I had settled in behind two other runners that were moving at a fairly similar pace. I hadn't passed them (yet) because I felt like they were moving at a pace similar to my goal and they were both looking very strong. (Even though I saw one trip and fall - twice.)
In the scenic pasture I made the decision to pass one of them that seemed to be slowing down. Since it was a downhill, I knew it was likely he'd catch back up later (I consider downhill running a strong point for me), but I took the risk and made a charge towards the second runner who had opened up a gap ahead of the first runner.
I ran pretty steadily behind this runner, catching up on the downhills and giving up space on the uphills. About a mile before you reach the last aid station (The Outback), the course turns down an overgrown dirt road that travels at a slight incline. For some reason it seemed a lot of runners ran out of gas on this stretch. I started passing runners I hadn't seen for miles at a fervent pace (even a few 50Ker's who had started ninety minutes before the 25K race), including that last runner in our group of three.
In the past the Outback aid station had been a breaking point for me - even when it was about halfway. This time when I reached it there was only three miles to go, and once I refilled my water bottle and grabbed my pretzels I looked up the hill and sighed. I could feel my stomach turning a bit and some pressure building in my head. Running hard in eighty degree heat for over two hours was taking its toll, and I made a mental note to slow it down significantly if I do the 50K (or 50-miler?) next year.
For some reason I hardly saw another person through this last stretch. I had to force myself to run knowing that there were only a few miles left, but eventually found myself taking fairly regular walk breaks. In the last mile a couple of 50Ker's passed me and I managed to pass another 25K runner - having a little competition around always makes me move a little faster.
I checked my watch at 15.49 miles (the number on my Garmin when I crossed the line two years ago) and saw that I was about four minutes ahead of my 2008 time. I finished the race in 2:53:15 - less than three minutes behind my 2008 time and a pace that was more than twenty seconds faster.
Brad (left) finished nearly forty minutes ahead of me. This is abundantly clear in this picture, since he looks like he might have just been playing a round of disc golf and I look like I had been chased by bears through Florida swamp country.
I look a little better in this picture, but between Adele and I, she is definitely the more flexible one.
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