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Bolder Boulder 2015

25 Monday May 2015

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I’m so excited for today’s Bolder Boulder that I beat my 5am alarm out of bed.  I think I’m anxious because I missed this race last year.  And because I’m confident my conditioning has me set to PR at this distance.  I’m ready to race a 10K.  All my workouts since February have been leading up to this.

I set some aggressive goals for myself.  The first is to beat my 2013 BB time, which will result in a PR.  Second is to run under a 7 minute pace.  That’ll just look better on my Garmin stats site.  Third is that I’m projecting to run a 6:50 pace.  I think it’s attainable based on my 5K races and fast workouts.  Finally, I set a stretch goal that’s a bit inane.  I want to run close to my first Bolder Boulder time twenty-five years ago – 41:11.  A boy can dream.

Despite knowing I plan to push myself hard this morning, I’m not nervous at the starting line.  My stomach isn’t full of butterflies because it knows that my idea of hard, if run correctly, will keep me just under my anaerobic threshold.  My idea of racing is what track athletes would consider a hard workout where they push their AT or lactate threshold.  Because I hope to run my first mile in 6:50, I warm up before with some light jogging.  I get in a mile or two jogging from my car to the race start, and another mile off the starting line.

I fall into conversation with some forty year olds in my wave before we launch.  The age diversity in my AB wave is more varied than I expected.  I would have guessed younger, and there are several high school cross country teams in uniform.  Only about 10% women.  Bummer because I like to have something to look at.  Instead I make a game of looking for other men with larger guts than me.  I don’t find any.  Hmm.
The wheelchair division launches first, followed by two more waves, then mine.  I feel like I’m running on target and have aligned myself a full lane right of the curb.  This is to avoid slowing down behind the crush of runners at the first turn, which will be left.  Slowing down for crowds isn’t as critical in the early miles but I take the turn a bit wide anyway to maintain momentum.  I do the same with the next left hand turn which has us turned fully around now on 28th St.  My Garmin reads 6:44 for my first mile, although my official time is 6:51.  Either way, right on target.

I am pushing my AT with this pace though and don’t take the hill up Folsom as strong as I’d like.  My Garmin time for mile two is 6:53, which again is on target, but my official race pace scores 6:57.  The entire race has mile Garmin splits a good 5 seconds or more faster than my official times.  This is the problem with running big races, the crowd forces you to run more distance due to the necessary passing.

I surge aggressively into mile three before the grade steepens.  My race plan is to optimize fast sections by running them fast.  I pass a wall of 5 or 6 girls here wearing tutus.  Two of them pass me back a half mile later as we climb a hill.  Their tutus act as markers and are useful in crowded events.  I pass them again as we head downhill and complete mile three in 6:59.  Garmin time.  I don’t know the official times of course until after the race.  I expected mile three to be slower.  I studied my previous race splits, as well as others in my age division and the elites from earlier Bolder Boulders.  Every disciplined runner runs mile three the slowest of all six.  Mile five is typically their fastest.  Very few exceptions to this.  I feel sort of good knowing I run a similar pattern.  I based my race strategy on it.  Big data for runners.

With half the race behind me, I know a couple of things.  Key is that I know I’m comfortable at this pace.  I’m hovering just under my AT threshold and believe I’ll be able to keep my miles under 7 minutes.  The confidence from this counters the disappointment I feel from not being able to push harder up these hills.  They’re not huge hills, but man, they are just enough to keep me from unwinding a bit and passing more runners.  So the second thing I know is that I can’t speed up.  Not yet.  I hope I can for mile five.

I push myself a bit harder on mile four and run this in 6:55.  This is the high point of the course at 5391 foot Casey Hill, topping out at the intersection of 13th and High Streets about 50 meters into mile five.  This mile is all down hill and begins with the biggest drop of the course.  I’d like to leverage this down slope to gain momentum but use it instead to allow my heart rate to recover from the uphill.  I know the remaining mile is a slight downward slope and that I’ll be able to accelerate once my cardio drops back down.  Ideally, before I reach the left-hand turn onto Spruce.  Running fast down a steep grade isn’t as smart as on more shallow slopes unless you can maintain proper form.  It’s difficult to avoid landing on your heels down extreme slopes, and that jars your body with negative motion.  This hill isn’t exactly massive and a better runner could take it fast.  One runner does pass me here.  I could chase him if I weren’t so fatigued right now.  I use it for a micro recovery.

In addition to planning to surge a faster pace on mile five, I also hope to run smart through the two S-curves as we hop from Spruce to Pearl, and again from Pearl to Walnut.  Running a straight line seems simple enough but is made complex when trapped behind a wall of slower runners.  In the second half of any race, surrendering momentum around a turn is a bigger sin than adding distance by taking it wide.  Maintaining momentum not only takes less energy than restarting the engines, it’s more of a sure thing.  Having to speed back up requires the mental toughness that for me, expired climbing Casey Hill.  Brains over brawn at this point, also known as experience.  With all that said though, most runners around me are running the same pace so I don’t find myself trapped behind any bottlenecks and complete mile five in 6:38.  A much faster pace but actually per plan.

The bulk of the crowd running with me down Walnut steers toward the right-hand curb.  They are optimizing their line for the eventual 90° turn right onto Folsom.  I remain oriented toward the left.  My thought is to maximize my momentum by starting wide left.  Traditionally, a barrier is erected where Walnut intersects Folsom, less than a full lane from the curb, that prompts braking for a surprisingly tight turn.  Losing momentum here is critical because it’s where anyone seriously competitive would be starting an early kick.  I know that once I slow down, I’m unlikely to speed back up again.  My path will consist of two 45° angles – I’ll hit the corner already halfway turned.  Only issue might be if I run a cross route into the right-hand runners streaming wide left onto Folsom.  If I run into traffic, I plan to assume the right of way.  I’m not entirely clear on the etiquette, but I feel momentum trumps runners hitting the brakes.  This might sound reckless but at least it’s a plan.  Those rattled runners on the right are accidents waiting to happen.  The only problem with this plan is that I’ve slowed down dramatically after that fast mile five and probably won’t impress anyone with my momentum into that upcoming turn.

I negotiate the turn fine and maintain a fairly decent pace along Folsom, not slowing down as much as I expected.  I must have recovered on my lazy stretch along Walnut before the turn.  This is the only part of the race so far that I haven’t run to plan.  I wanted to maintain the fifth mile pace all the way to Folsom.  Very few runners are passing me though.  This is when any one racing should turn on their early kick.  Likely everyone is saving their legs for after Boulder Creek, when the grade notably increases.

Climbing up Folsom after crossing Boulder Creek, I feel my heart rate begin to thump inside my chest, strong enough to launch an avalanche.  This gives me thoughts of my familial obligations, my life insurance policy, and my spotty church attendance.  I was recently talking to my buddy Dave about the issue (fear) I have running through this warning signal.  Running those 5Ks in Austin last February aided me to finally develop some speed in my legs.  Learning speed is half the battle.  Gaining comfort with a heart that’s ready to explode is another.  More interval training would have helped me adapt to running with a raging heart rate.  Along with hill repeats.  Too late for training now.  I slow down.

This is expected though, part of my 5th mile, early kick plan to leverage the fast course and sacrifice the slow course.  I might climb into the stadium at a snail’s pace, but no one is running fast on this hill.  Only one guy passes me running up into the stadium.  And a second sprints past me on his kick as we reach the top.  I discover a kick of my own and finish stronger than usual.  I ran mile six in 6:49 and cross the finish line in 43:09.

My initial reaction is of disappointment that I didn’t break 43 minutes.  Further reflection though has left me totally satisfied.  I’m not happy with those slower official mile splits, so I’m referencing my Garmin splits.  The difference is from running a tenth of a mile longer than a 10K due to crowds.  And missing my target by 9 seconds is nothing considering it’s a 40 plus minute 10K.  That is on target.  And my Garmin average pace is 6:51 – one second off my projection.  I’m even more impressed with my 6:38 fifth mile when I projected 6:40.  I ran this race as close to plan as possible.  I surged on downhills and placed 6th in my age division.  First time to break into the top ten for this event.  I’m good.

parachute dropThe kids had a good time as well.  Amy and Wendy walked with a half dozen girls and boys through the surprisingly sunny Boulder streets.  Although it’s raining now, the weather was ideal for running or walking this morning.  The atmosphere in Folsom Stadium is unbelievable.  Boulder is such a running community, we’re probably the only campus in NCAA sports to fill the seats with more fans for a running event than for football games.  Happy Memorial Day!

Magnolia Road

23 Saturday May 2015

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Magnp;ia RoadKeith picked me up at 8:30am this morning to run Magnolia Road.  Our goal was to find suitable terrain to prep for our upcoming mountain trail relay race in Snowmass.  By suitable, I mean not flooded or overly muddy.  It has rained nearly every day this May and many trails are impassable.

I’ve never run Magnolia Road.  I don’t generally run roads.  This is packed dirt and not pavement, so like a really wide trail.  I would not call it pedestrian though.  At over 8000 feet and popularized in the local running book, Running with the Buffaloes, I was a bit intimidated.

Driving west out of Boulder on Canyon Road, headed up to Nederland, the turn onto Magnolia lies to the left just past the tunnel.  We drove four miles down until the pavement turned to dirt and parked on the side of the road.  This saved us probably 2000 feet of steep climbs.  The road began downhill for over a half mile, which meant we would finish uphill.  The trees thinned out and presented us with gorgeous views of mountaintop valleys.  There are quite a few homes up here but the traffic was light.  We were able to average a 9 minute pace, faster than I expected.  The terrain consists of rolling hills, each a good half mile or more long.  At this elevation, it’s a tough slog.  My Garmin captured 800 feet of elevation gain over the 8 mile out-and-back run.  We escaped the rain but heavy clouds rolled in from the east on our return, dropping the temperature and making it impossible to tell the time of day.

This was my last big workout before Memorial Day’s Bolder Boulder 10K.  We didn’t push our pace but the hills gave us a good aerobic workout regardless, and I still feel them in my glutes.  I’ll maybe run an easy 3 tomorrow, in the morning to prep for running early.  I’ve been telling anyone who’ll listen that I intend to run hard Monday.  Not sure why I commit like that and put myself out there.  But honestly, my pace predictions are generally fairly accurate.  My fastest 10K, since I started running again 6 years ago, is a 7:08 pace at the 2013 Bolder Boulder.  Which is also the last time I ran it.  I know I can run under a 7 minute pace this year and really expect to hit 6:50 per mile.  My stretch goal is 6:40 per mile.

I rarely hit my stretch goals, but they’re good to have when I discover early in a race that I’ve underestimated myself.  I’ve demonstrated this year I can run a 6:40 pace 5K.  The trick to running nearly that fast for a 10K will be in how I manage the first mile.  First half mile really.  If I can avoid oxygen debt early on, and I’m mentally prepared to race, I feel like the 6:50 pace is doable.  My plan is to shoot for that pace consistently each mile.  Then hopefully run the 5th mile in 6:40, saving little to nothing for the final mile up Folsom.

The Bolder Boulder is an uphill course with three notable downhills.  There is a 4th, albeit slight, downhill leading into the end of the first mile, down 28th Street and across Pine.  After Pine Street, mile two is entirely uphill on Folsom.  The 3rd mile ends on a decent down slope that bleeds into the 4th mile.  Mile four contains a second downhill, but finishes up at the highest point of the course on Casey Hill.  And the 5th mile is totally downhill.  It might look flat after Casey Hill but it’s not, and it provides motivational crowds as it zig-zags through downtown.  Conversely, mile six is entirely uphill after turning back onto Folsom.

My strategy is to pick up my pace on each of the four downhills I just described – including the slight slope at the end of mile one.  Still, I’m looking to run an even mile pace for the first four miles.  I’ll recover a bit running down Casey Hill, and then run the 5th mile as if it’s my last.  My experience suggests there is little reason to save a kick for the end.  The hill is too long and too steep leading into the stadium.  I think this plan of action will give me the best possible time.  I’m not racing against other runners, just time.  Not that tactics won’t matter on some of the turns, but I believe maximizing the downhills will provide the optimal overall time.  I’ll let you know Monday.

The Graduate

17 Sunday May 2015

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grandparentsReally big weekend. In-laws in town. Brit graduated from CU Denver yesterday. Party today. And, because this blog is all about me, I won my age division in a 5K this morning.

This weekend is certainly all about Brittany.  Karen and I are so proud of her.  Kids grow up in college and Brit was no exception.  She demonstrated strong intelligence, tenacity and work ethic.  She worked her way through five years of college and graduated with high grades and zero debt.

proud papaHer Papa started a college fund for her that paid her tuition for nine semesters, including her dorm expenses the first year.  Brittany took over payments for her living expenses her second year with restaurant jobs and paid her final semester tuition herself from her salary teaching voice lessons at Wildflower.

The really cool thing is that Brittany already has been working in a professional capacity for over a year at Wildflower, teaching voice lessons.  With her classes complete, she can increase her hours.  She’s pictured here with her Papa after gifting him with a stole of gratitude for all his support.

Shoes & Brews RunnersMy race this morning went about as well as I hoped.  Karen admonished me for racing on such a busy weekend, but I would have run anyway.  I wanted to get in a 5K that would set my expectations for my pace in next weekend’s Bolder Boulder 10K.  The Erie 5K did just that.  Most interesting to me are both my first mile and my overall pace.

podiumMy overall pace is meaningful because I shouldn’t expect to run any faster for a 10K.  I ran a 6:42 pace today, I think my second fastest 5K ever in 20:49.  And I ran the first mile in 6:29, which is way too fast for me.  I was breathing hard and slowed down to 6:58 for my second mile.  This tells me that if I maintain about a 6:50 pace the first mile in the BB10K, I might be able to hold that as an average pace all six miles.  I was able to recover this morning and return to a 6:40 pace for my third mile.  Recovery in the Bolder Boulder, after a too fast first mile, is harder because of the hills.  Experience suggests I won’t be able to make up lost time until maybe the 4th or 5th mile.

Dad & BritThis weekend is far from over yet though.  We still have a party for Brit at 2020 later this evening.  And we have two more high school celebrations to attend next weekend before the race on Monday.  And Brittany has to host a big performance with her students at the Boulder Creekfest next weekend too.  I hope the summer slows down at some point.  I have a relay in Snowmass in June.  Ellie flies to Washington DC for a leadership event in July.  And I hope to climb Long’s Peak with my neighbors in August.  At some point, I need to finish planting my garden.

400 Meter Intervals

09 Saturday May 2015

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SWT TrackI can’t remember the last time I ran on a track.  Maybe a time around this photo in the early ’80s.  I ran on the Niwot High School track today.  In between rain showers.  I ran 4×400 meter intervals.  I would tell you I’m working on my speed for the Bolder Boulder, but I suspect I’ve lost focus and am now working on my speed to stay competitive on the Shoes & Brews 800 meter beer board.

Intervals are great for increasing your anaerobic threshold.  I want that too but am more interested in the benefits of form and breathing technique.  The conditioning ironically comes from the rest interval, not waiting for your heart to fully rest before starting the next repetition.  But I want the practice of the 400 meter run itself.  Running fast while tired.

I thought, hoped really, I could run between 4 and 8 of these, and run them each in 90 seconds.  I’m running this fast in my Shoes & Brews 800 meter runs, so I knew this was within my limits.  Turns out, I ran my first two 400s in 91 seconds.  Spot on.  I didn’t time my rest but walked just short of 200 meters, which is what I generally did when I was younger.  It became evident after these two that I wasn’t going to run eight.  Ran my 3rd though in 90 seconds and 4th in 87 seconds.

I’m pleased with that consistency.  All the memories of running these in high school and college came flooding back.  Chasing Joe Cepeda around the oval.  Not feeling anything for the first 20 or 30 meters because my heart is still beating so fast from the previous interval.  And how important arm form is.  Attention to a good arm swing totally helps to carry you around the track through the fatigue.  I initially thought those 800 meter speed trials would be good for me, but they don’t provide enough repetition to learn good form.  Once a week isn’t the same as 4 times in one workout.  It’s like anything else, repetition is the key to learning.

Speed Trials

07 Thursday May 2015

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148Shoes & Brews knew I’d be back.  Their 800 meter speed trials are addictive.  And competitive.  The board no longer contains any men’s times over 3 minutes.  I returned tonight to find my name slip down a couple of notches.  It’s clear now I’ll have to not only run fast, but run often.  At least bi-weekly.  This works for me as I’ve adapted this for my Bolder Boulder speed training.

A young guy named Brad ran with me tonight which helped pace me to 2:48.  Brad ran a 2:45.  I feel good dropping 3 seconds off my previous time.  It advances me ahead of two others on the board and places me in the 2:40s.  I believe I’ll set my goal for this summer at 2:30 flat.  Should be doable.  It’s less about getting in shape and more about learning to breathe and improving form.

248dot99Shoes & Brews was full again tonight.  They get a nice crowd for their Thursday night social runs.  I commented to Keith how surprised I am on what a running community Longmont is.  He responded the runners probably move to Boulder and soon realize they can’t afford it, so they move here.  We ran 4 miles along the river trail, which I used as a warmup for my speed trial.  There was a light rain which made for quite nice running weather.

Ashlee just sent me this new photo of the board, after my initial post.  My position dropped from 13 to 14, even after shaving 3 seconds.  This is such a competitive town.  Or cheap and these bar flies will do anything to avoid paying $5 for a pint.  I hope Rob (no last name) is irritated with me beating him by 1/100th of a second.

Sign Up

02 Saturday May 2015

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bibEllie and I signed up for the 2015 Bolder Boulder today.  Ellie will run with Wendy, Chase and the boys.  I start in the 3rd wave!

I’m pretty happy about this.  I’ve steadily improved my starting waves since I began racing these events again back in 2011.  My best was wave B (the 4th wave) in 2013.  Last year I jogged with Ellie.  This is important to me because each subsequent wave adds further distance to the run, due to passing other runners.  I figure each wave adds 10 to 15 seconds to an overall time.  The closer to the front, the less impact.  I’m hoping to run a 6:50 or so mile pace, but that won’t help me to run 42 minutes unless I’m in one of the first waves.

The funny thing, for me, is that the race time that qualified me for this wave was from one of my 5Ks earlier this year down in Austin.  Maybe submitting a time run at sea level is cheating.  I don’t care.  All’s fair in road racing.  I have to give credit to Ken Hausman for helping me to run a 20 minute 5K by passing me after two miles.  That pushed me.  My Bolder Boulder goal this year is under 43 minutes.  I think I have a shot at it.  I ran 13 miles today on the East Boulder Trail and felt strong on the hills.  I might run a couple of more 800 meter time trials at Shoes & Brews to work on my speed.  BB race day is May 25th.

On the Board

30 Thursday Apr 2015

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Shoes & Brews BoardI made the board tonight at Shoes & Brews.  Ashlee timed me running 800 meters (a half mile) in 2:51:72.  This means all I pay for a pint of beer is $2.51.  That is, until I drop off the bottom of the board.  Last Thursday this board was only three quarters full.  And I can see several of the runners have already improved upon their original times.  This is shaping up to be a speedy summer.

Click on the pic for full resolution.  Women runners are on the right, and as you can see – there’s still room.  You can stop by any day for a time trial, but the Thursday night social run might give you some spectators.

4x800 relay teamI haven’t raced a half mile since high school.  We had a deep pool of talent, with about six of us who could run two minutes or under.  We won every 4×800 relay race my senior year except the Texas Relays.  This is part of my team in this photo.

My run today brought back memories of just how painful it is to race 800 meters.  The Shoes & Brews course runs west down Boston Avenue.  There’s a bend in the road at roughly 200 meters.  I was in complete oxygen debt by this point.  I lengthened my stride to recover somewhat until the 400 meter turn-around.  I couldn’t speed up there either, but was able to put on a bit of a kick for the final 200 meters.  I only ran 4 seconds slower on the return which isn’t too uneven a pace.  I suspect I’ll need to race this every one or two weeks to stay on the board.  Looking for some buddies to pace me.  And race me.

Telephone Pole Intervals

28 Tuesday Apr 2015

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telephone polesIt’s time I publish my workout.  This will make me rich.  To prep for the Bolder Boulder, in order to best my 41:11 from 1990 in a race against time, I’ve been running intervals.  Telephone pole intervals.  No one else does this.

An interval workout consists of running repetitions, such as 8 x 400 meters, at perhaps 75% full speed for the distance; but the emphasis is on the rest interval.  You don’t allow your heart rate to fully recover before starting the next repetition.

Coaches would have you run a defined distance, 400 or 800 meters.  My favorite in college were mile intervals.  I could run four or five of them averaging 4:40 per mile.  I could maybe run mile intervals now at a 6:40 pace.  Maybe.  But not by myself and that’s the point.  There’s no way I could run such an intense interval workout by myself.  I’d need the support of a team to run alongside of me and push me.

My telephone pole intervals are a much shorter distance.  Actually, I’m not sure of the length.  I run for two poles, then jog super slow for one pole, and repeat.  I’m guessing these poles are spaced about 100 meters apart.  Probably a little less.  And I don’t time myself.  I start out at about a 60% pace of what I could sprint the distance to the first pole, then increase my pace to 80% all out to the second pole.  This provides for somewhat of a warmup so that I don’t hurt myself.

The primary objective of intervals is to increase anaerobic threshold levels and your body’s ability to run depleted of oxygen.  Supposedly your body adapts to running in oxygen debt.  I’m probably not getting much of this anaerobic benefit since I am running such a short distance, but my focus is really more on teaching my legs to run fast and form.  Muscles have to be trained.  I don’t want to simply run sprints, because I would probably hurt myself.  Plus, I’m running this as part of my 8 mile runs.  After my 4 mile turn-around, between 83rd St. and Ogallala Road.  The overall distance is about a half mile.  Then I continue my normal pace for the remaining 3 miles of my distance run.

This is how a 53 year old runner, sans training partners or team, or watch, runs intervals.  The first test of the success of my telephone pole intervals will be this Thursday at Shoes & Brews.  I plan to run a half mile time trial to get myself on their beer board.  If I qualify, my half mile time, ideally under 3 minutes, will be the price I’ll pay ongoing for beers.

Livermore

25 Saturday Apr 2015

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team shotEver been to Livermore?  First time for Keith and me.  Livermore sits up against the foothills about 25 minutes northwest of Fort Collins.  They have a post office and a church.  And a trailhead.  This town leads to the Red Feather Lakes which I’m told are gorgeous.  We meet Beth and Ken Risdon here for the Fort Collins Trail Half Marathon this morning.

Keith and I are running this to prep for a mountain trail relay in Snowmass, two weeks after the Bolder Boulder.  I’m also interested in running this for the hill workout to condition myself for the Bolder Boulder.  Mountain trails require training.  It’s a bad idea to go directly from street running to a trail race.  You need to shorten your stride and develop good footfall coordination.  This is my favorite running and I have a blast this morning.

yellow shirtThe first mile is a cruel wake up though.  When I begin to feel pain in my arms, I know I’ve started out too fast.  The course begins at 5900 feet, quickly drops about 50 feet, and then rises up to over 6000 feet by the first mile.  At this point, we leave the dirt road for a single track trail.  I run the first mile in 9:04, which was my plan target pace before I knew how steep this would be.  I probably should have run a 10 minute pace.

The move to the trail causes runners to speed up in order to position themselves.  There’s a bit of passing as we find our pace on the rolling hills.  I find I can take the downhills fast but am slower than some of the other runners on the inclines.  This girl in the yellow shirt and I pass each other incessantly over the first 8 miles.  She passes me up hill, I pass her downhill.  Through two miles of this roller coaster, I run mile 2 in 8:03 and mile 3 in 8:09.  Which is too fast.

BethI run mile 4 in 9:51 and mile 5 in 9:45, a much more sensible pace for my abilities. Even once the trail flattens out, which it never truly does, I find I’m unable to catch my breath the entire first half of the race.  I’m fine with this, even though I’m a bit worried that I started too fast, because that’s why I’m here.  I would never push myself this hard running solo.  I’m not trying to race necessarily but am looking for a good workout.  Miles 4 to 7 contain significant elevation gain.  This acts as nature’s governor to slow me down.

On a flat course, my miles 4 and 5 pace would be good enough for me to recover.  It’s not flat though and I continue to breathe like a banshee.  The 5th mile contains numerous water crossings, which I happen to like but the yellow shirt girl I’m mostly following slows down for them.  I don’t know if she’s being cautious or simply doesn’t want to get her shoes wet.  I’ve had plenty of opportunity to watch her footfalls by this time and can tell she’s a strong trail runner with good foot placement.  The difference perhaps between guys and girls.  I take the water full speed without regard for the consequences.

KeithMile 6 is tough.  I slow down to 11:11.  Tougher yet is the part of mile 7 that contains the turn around point.  A hill just before the turn is stupidly steep.  A total momentum stopper.  To be fair, runners have been walking everywhere on this course, including the first mile, but this begins the massive slowdown for many of them.  My yellow shirt companion begins walking here and I pass her.  Only to be passed back by her on the subsequent downhill after the turn.  She’s a badass racer.

KenI stay on her heels and return to a 9:40 pace for mile 7.  We’re running much faster than that but this mile includes the steep up hill before the turn.  I run mile 8 in 7:19.  We’re in a strong race now, screaming down this mountain.  I lose yellow shirt though as we cross a stream and she slows down.  I don’t.  I continue to race down for as long as the trail drops.  I run mile 9 in 8:34 and mile 10 in 8:11.

Mile 11 begins an unrelenting climb back up the final hill.  I slow down to a 13:26 pace and for the first time walk a bit myself.  I encounter my buddy Torin on this hill.  I didn’t know he was here until I saw him ahead of me before the turn.  The middle four miles of this trail are actually double track which makes it easy to support runners in both directions.  I pass Torin for a moment but the competitive bastard takes me right back.  Neither of us are running fast just now but his slow is less slow than mine up hill.

2nd place winnersMile 12 is still mostly up hill but at less of a slope than previously and I run a 9:09 pace.  I also pass Torin here but not in a proud way.  His calves are cramping.  I know what this is like at the end of a race, extremely dispiriting.  I suspect Torin wanted to race me in.  I was looking forward to it myself.  The final mile is back down the dirt road and I unwind with a 7:30 pace, crossing the finish in 1:57:57.  Twenty minutes off my typical half marathon pace when running on flatter streets, but this beats my expectations.  I didn’t think I could break two hours on this course.  Beth and I both take second place in our respective age divisions.  Really tough course, but beautiful and highly recommended.

Off Days

19 Sunday Apr 2015

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UT Alumni CenterCan’t be on every day.  Not every race runs to plan and not every workout is spectacular.  The trick is to not let the bad performances get you down.  This is one of the lessons of sports.  You have to lose to learn how to win.  I felt heavy all weekend, both on my 15 miler yesterday and my 8 miler today.  I can’t point to anything.  My legs were heavy and my attitude sort of blah.  About like I felt here in front of the UT Alumni Center at 25 miles into the Austin Marathon, running one of my slowest miles of the race.  But not all miles were like this and it was a good race overall.  Looking forward to next week.

I need strong motivation to work speed drills into my workouts.  It’s not easy running fast solo.  I should maybe consider running with a team.  I won’t because I don’t want to work with other people’s schedules, but I’m aware of the benefits.  I’ve been adding some fartleks into my daily runs and I like running fast.  Unless I’m feeling strong and quick though, I skip the speed workout.  Sluggish and speed don’t go well together.

I’m working on speed to prepare for the Bolder Boulder.  For some reason my race plan is to beat myself – my time 26 years ago.  That race is too competitive to think I can medal in my age division so I’ve contrived my own personal two man race – me against me.  My muscles need to re-learn how to run fast though.  And I need to work on my cardio for those hills.  The snow and rain made my hilly trails too muddy this weekend so I ran the Lobo Trail, which is almost perfectly flat.

A young girl passed me after five miles yesterday and made me realize I’d slowed down for no good reason.  I chased after her for the next mile because she wasn’t running a pace beyond my limits.  Once she noticed me though she sped up and I lost her.  That was arguably a bit early to start racing in a 15 mile run, but it suggests my sluggishness was mental.  Today, despite starting out super slow I did in fact loosen up a bit and got in a few faster miles.  But then, for whatever slacker reason I quit a quarter mile short and walked in.  This weekend was a waste but there are five more weeks.  Training starts for reals tomorrow.

Moments of Perfection

15 Wednesday Apr 2015

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This almost makes me want to be a swimmer…

georgeschools's avatarMy Name is SCHOOLS

cap“One minute was enough.  A person had to work hard for it, but a minute of perfection was worth the effort. A moment was the most you could ever expect from perfection.”  Tyler Durden, Fight Club

I just swam the fastest 50 of my life, and the beautiful thing about it was realizing the instant I’d finished it that this particular, perfect 50 was gone forever.  I loved it because it was ephemeral.

The clock said 32 seconds; ok, the clock said something less than 30 seconds, but that is not possible.  I did my usual warm-up, started my 50 splits, and as I headed down the pool thought “what’s going on here?”  Every breath is an opportunity to learn, and I was illuminated by the understanding that “training” is not just building endurance, or strength, or speed.  Training is building the ability to maintain technique.  Fifty-six years old…

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The Hills are my Partner

28 Saturday Mar 2015

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Gunbarrel Trailhead

I park at the Gunbarrel Trailhead near 1pm this afternoon for a 12 mile run.  Maybe not the smartest time of day, considering the mid 70° weather, but Ellie’s puppies have increased my weekend chores.  The Bolder Boulder is considered a tough course due to the hills.  Other than entering Folsom Stadium, and maybe that high point at four miles, I would describe the race as a route with many slopes.  But even slight slopes at altitude can be ball busters, especially at race pace.  I need to begin training on these hills

The East Boulder Trail contains nearly 700 feet of elevation gain, and again that much loss, over my 12 mile route.  There are few trails outside of the mountains where you can expect over 1000 feet of elevation change. I discovered this gem when I first moved to Boulder in 1989.  I’ve been running this trail for nearly 26 years.  Assuming today goes well, this is going to be my secret training weapon to condition myself for the 2015 Bolder Boulder.

The run begins with a half mile rise to the water tower.  The slope is smooth though and serves as a nice warmup.  The water tower marks the trail high point with a quarter mile flat top.  The trail then drops through a two mile roller coaster to Boulder Creek.  It can be tempting to gain speed.  Momentum propels me into each rise, in this direction.  But I know I’ll need my strength for the return.  I maintain discipline with a controlled pace.  I know that after reaching the bottom of the creek valley, I’ll have another nine miles to run.  And it should go without saying, I have to turn around and climb back up.

Shortly after the foot bridge that crosses Boulder Creek, I come across a washed out section of trail where a small lake empties into the creek.  This must be from the great 2013 flood.  Have I not run this trail since then?  I guide my feet across rocks that sit flat above the flowing water and reach the other side dry.  The trail is flat for the next mile before resuming up a shallow southern slope through Teller Farms.

I begin to feel the heat.  In Colorado, clouds count as shade.  There are none today.  There is a strong wind, which normally I hate.  Today, this warm wind is my friend.  It joins my hat and 16 ounces of Skratch to help me through this hellfire.  There are many more runners in the Teller Farms flatlands.  I pass a woman running the opposite direction, toward the hills.  She appears at least ten years older then me.  I’ll know by where I see her again if she actually runs the hills above the White Rocks cliffs.

I see her again on my return a half mile before I reach the washout, along the creek where I floated my dogs’ ashes almost twenty years prior.  Teddy and Tara loved these runs in the late ’80s and early ’90s.  That is, before I knew dogs were illegal on this section of the trail and received a fine.  Well, not fined exactly.  The Ranger only had one ticket left and he messed it up.  But he gave me and the dogs a stern warning.  That woman must have run to the water tower before turning around.  What a bad ass.  She’s easily in her sixties.  I wonder how many years she’s been running these hills.

I think of Brittany as I launch up the first flight of hills.  It’s arguably tougher than the water tower hill.  If I can continue running up this hill, it’s possible I’ll complete all the hills without walking.  When this hill defeats me and I begin walking, I typically walk all the other hills too.  I introduced Brittany to this trail when she ran high school cross country.  I recall her yelling at me once on this hill to slow down.  I think she actually cried, but she made it without walking and ran up all the other hills too.  I thought she might lie down and die after the final hill near the water tower, she was breathing so hard.  But Brittany knows what all other runners out here know.  Lie down and the White Rock Hills will steal your soul.

I make this hill and all the others.  That final slog is long and turns steeper as it rises to the top.  The wind hits me in the face so hard as I crest that I don’t notice immediately I’m no longer running up hill.  About this time, some shirtless twenty year old brushes past me from behind and quips, “This breeze feels good, doesn’t it?”  He’s running too fast for me to respond.  Kids can be so cruel.  I scan the stunning vista in front of me.  I can see the entire Front Range.  Directly ahead are the snow capped Indian Peaks.  Longs Peak and Mount Meeker to my right.  The Flatirons over Boulder to my left.  This is the other reason I run here – the motivational views.

I almost always run alone out here.  Pace doesn’t matter on a course like this.  The slopes provide the workout.  Not just cardio, the steepness forces me to pick up my feet.  These hills are my running partner.  After 26 years of running the White Rocks Hills on the East Boulder Trail, I’m out here again looking for them to guide me back to the speed I ran at that age.  My runs with the dogs, and later with Brittany, make up only a fraction of my great experiences out here.  I hope these hills remember me.

The Bolder Runner

25 Wednesday Mar 2015

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UT Campus in Austin Marathon

I ran into an ole colleague the other day.  We both weren’t totally sure at first but finally recognized each other.  I think his uncertainty with me is that he’s only known me sporting a buzz cut.  I’m currently combing back a good three inches of still mostly blonde hair.  Ironically the gray showed more when I wore it short.  I know why I’m growing my hair out.  It was a conscious decision, a celebration really, after my surgery for cancer a year ago.

I’m less clear on why I continue to push my body harder each year running.  Since I returned to running six years ago, I’ve consistently improved in speed at the half marathon distance.  I’ve been less successful at demonstrating speed in shorter distances.  Maybe I am clear.  I dream of repeating my college times for a 10K.  And while I’m so lucid, I actually believe I can do it.  I won’t have to run a 5 minute flat pace to be satisfied, anything in the 5 minute range will do.  I suspect it will take another three years.

In 1990, after moving to Boulder from Austin the previous fall, I ran a 41:11 Bolder Boulder.  I was 28 years old and that was just under a 6:30 pace.  Beating this time will be my first milestone on my return to a sub 6 minute pace.  I began racing the BB again in 2010, which I ran in 49:52.  Not sure where those 20 years went.  I worked my way down to 44:22 in 2013 – a 7:08 pace.  Despite registering early and grand designs for 2014, I was only able to walk the 2014 BB with my daughter while still recovering from surgery.  So this year is going to be special.  Dropping over a half minute per mile from 2013 is a stretch, but that’s my goal.

I’m racing age.  I’m competing with my own youth.  Why not?  People nowadays compete with virtual Strava runners and online Garmin results.  That I’m racing myself is at least being honest about my narcissism. But I tell you what, I feel my limits every day, after every workout.  Each morning I bear my full weight against the railing as I walk down the stairs on my delicate ankles.  Youth doesn’t know the pain of old age.  I’m working speed back into my runs and my muscles are responding.  Muscles have memory and I’m targeting total recall.  Avoiding injury is a high-wire act but I’m not looking down.  I’m looking across to the 2015 Bolder Boulder.  To a sub 6:30 pace.  On my way to a sub 6 minute pace.  I’m in rewind toward the race times of my youth.

Cross Country Clash

24 Tuesday Mar 2015

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cross country clash Who wants to form a team with me to run a series of cross country races this summer?  There are currently 8 races scheduled in the Denver Metro from May to August.  We need a team of at least 5 runners.  7 would be ideal and we could have more.  Registration is around $20 per event with the option of $140 up front per person.  Events will be raced on Wednesday evenings.  There will be beer.  Chris?  Steve?  Keith?  Fred?  C’mon boys!

Texas Race Photos

11 Wednesday Mar 2015

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twisted finish lineI think I’m finally starting to lose my double chin.  I know this because race photographers continue to think upward angle shots are a good idea.  Amateurs.  I shouldn’t complain over a free race photo, but then the registration fee was a bit pricey for a little 5K with no road closures.  I still can’t get over all the 5Ks around Central Texas.  There are over a half dozen each weekend in the Austin metro alone.  A baker’s dozen if you expand the radius to New Braunfels and the surrounding hill country.  Apparently you can’t have an event without a 5K.  I couldn’t find any tenable 10Ks.  The Twisted X 5K is the only one that provided race photos.  I like this one because it shows me finishing ahead of my buddy Ken.  He passed me at two miles.  I can assure you that was not part of my race plan, but racing him for the final mile was priceless.

Lakeway Jimmy IveyI already posted my only photo from the Lakeway Runforapurpose 5K, which I ran a week before the Twisted X 5K.  They took awards photos, some of which they posted in the Austin-American Statesman.  I’ve been unsuccessful at finding my photo so here is a pic of the runner who beat me, 24 year old Jimmy Ivey.  This race posted age graded results, and by that measure, I beat him.  But then Ken beat me with his age graded time, in fact he came in first.  This race was memorable, if not for being the first time I raced with Ken in 30 years, for the monster hills.  My thighs are still sore.

LettiThe Braunfest 5K took photos of us receiving our medals, but never made them available.  Doesn’t matter, this picture of me standing with Letty in the post run beer tasting tent is better anyway.  That was a big beer morning.  The most unique thing about that race was that they served chicken wings afterward, with an outstanding selection of hot sauces.  With beer of course.  Before 9am.  New Braunfels is a very German town.

Austin CapitolI have tons of photos from the Austin Marathon.  This is me, smiling of all things, just after crossing the finish line.  I’ve never finished a marathon feeling better.  Austin puts on a fun run.  I don’t know how many girls along the route yelled at me to “run boy blue!”  Not very original after the third time, but consistent enough that I got the message.  Next time I’ll try to wear contrasting shorts.  The most unique shout out was from a group of girls standing at mile 13; they asked me if I was Kevin Bacon.  They were serious.  In case you’re young, he’s an aging actor 4 years older than me.  I didn’t take it as a compliment, but was surprised by it nonetheless.  Maybe he’s also a runner known for wearing monochromatic outfits?

Dripping Springs

07 Saturday Mar 2015

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Twisted XIt’s not raining.  It’s not even cold.  It’s as if God plans on attending SWSX, so suddenly the weather improves.  I meet up with Kenneth Hausman in the Twisted X Brewery parking lot for a rematch from last Sunday.  This Texmex brewery and brew pub is located on the edge of Dripping Springs, on the way out toward Driftwood.  With Ken is his friend and neighbor, 45 year old Steve Yacktman.  Steve is prepping for a triathlon and is using this as a speed workout.  Steve also runs $30B of investments at Yacktman Asset Management.  He said, when he makes a mistake at work, it typically costs him over $100M.  Despite the large turnout and fast looking runners today, Steve smiles broadly and calmly on the starting line.  No pressure here.  This is a video of him on Squawkbox at CNBC.

Steve YacktmanWe line up just behind the runners who we expect might run a minute per mile faster than us.  We’re capable of averaging 7 minute miles.  My goal is 6:45 per mile.  I really want to PR before flying home tomorrow back to altitude.  That’s a 6:42 pace.  The first quarter mile is on a cow trail.  We expected pavement but apparently Twisted X had trouble with the permits.  I’m fine with this, I love trail running.  Grass and trails are slower though.

I start out running behind both Ken and Steve on the trail.  I pass Ken once we hit the street and start to run alongside Steve.  He pulls in front of me as we climb a monster hill.  This is just before the one mile marker, which we cross in 6:28.  I’m concerned because this is 20 seconds faster than my race plan, but it does help explain why I’m so winded.

3rd PlaceThe street doesn’t last long and we soon find ourselves back in a cow pasture.  I pass Steve around the half way point as his stomach begins to cramp.  I wish I could say it was because I sped up.  As we return to the street and run back down the huge hill, Ken passes me.  This is just at the two mile point.  I run this second mile in 6:42 which I consider excellent.  I’m on pace to PR.  Of course, I’d feel even better if Ken didn’t just pass me but I still feel strong and am able to stay close behind him.  I catch my breath running down the hill and run alongside Ken for the next half mile.

We’re both breathing hard with spit spraying out of our gaping mouths and snot flying out our nostrils.  We’re in a race.  Ken is five years older than me but the age division for this race is 50 to 59 and he’s not backing off.  The street turns to trail again for the final quarter mile and I’m able to shoot ahead of him.  I can’t wait until the last 100 yards to out sprint Ken because for one, I don’t know that I can.  And two, I might hurt myself sprinting.  My early kick pays off and I cross the finish line 3 seconds ahead of Ken in 20:28 – a personal record – having run 6:44 for my final mile.  My 6:36 pace is good enough for third place in my age division, 10th place overall.  Steve takes second place in the 40-49 group.  We win custom-made bottle openers – exactly what to expect from a brewery.

GodspellThis will be my last Texas race for awhile.  My three weeks are coming to a close.  I saw some old friends, work colleagues and family.  I ate Thai for dinner last night, Pad Ped Gang Dang with Karen’s brother Steve and his wife Susan.  We watched their daughter Lucy in a church play Godspell, with her Grandparents.  That was fun.  And I met Chris Amaro for lunch Thursday.  He’s another running buddy from Texas State.  He graduated with a physics degree and went to work in Vegas for the Reagan Star Wars industry.  He works now as a physicist for the State of Texas Department of Health.  Chris was more into marathons at a younger age, running four in high school.  He last ran the Austin Marathon in 2007, but plans to train for another soon.  I come down every year to spend quality time with my mom but it’s nice to see other friends and family and get in some low altitude racing.  My next race might be the Bolder Boulder 10K at 5,400 feet.  Adios Texas.

The Hills of Lakeway

01 Sunday Mar 2015

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Kenneth Hausman Kenneth Hausman is a college running buddy I met at Texas State.  Meeting up for this run is his idea.  He shows up in his Chariots of Fire sweats a half hour before the start and we warm up together.

There’s a reason they call it the Hills of Lakeway.  I might be from Colorado, but I typically train on an extremely flat trail.  This morning’s 5K has a couple hundred feet of elevation change in three miles.  Unbelievable.  The first two hundred yards are flat, then the course drops, sometimes steeply, for the next half mile.  Ken takes the lead from the start but we settle into a three man lead pack with twenty-four year old Jimmy Ivey.  Jimmy ran Cross Country for West Virginia Tech and works now as a diesel mechanic for Caterpillar in Austin.

Mostly downhill, we run the first mile in 6:38, almost identical to the start of my 5K yesterday in New Braunfels.  We chat the entire time, because Ken, an insurance agent and serial entrepreneur, is a talker.  Ken and I quiet down once we start up the next hill.  Jimmy continues talking and doesn’t appear to be breathing, so we sense we’re in trouble.  As the hill begins to steepen, Jimmy gains some separation.  A half mile later, he has 20 seconds on me.  I’m able to count this from where we turn around at the half way point.

I chase Jimmy after the turn as it’s downhill again, but he increases his lead.  I hit mile two in 7:08, again almost identical to yesterday despite the extreme hills.  Mile three though is brutal – a half mile climb.  I’m breathing like a race horse on the back stretch and lactic acid burns inside my thighs.  I’m not going to catch Jimmy, he continues to increase his lead.  I run mile three in 7:31 – a half minute slower than yesterday’s third mile.  I cross the line in 21:58, 39 seconds behind Jimmy.  For the second day in a row, I place second overall.  Always a bridesmaid.  Kenneth finishes a close third.

AwardsWe feel pretty good because not only did we both finish in the top three, but there are no other fifty year olds in the top 20.  We celebrate our demonstrated vitality with breakfast tacos at Rudy’s BBQ on 620 – a quarter mile past the 2222 intersection.  Another cold and wet race on a rainy Central Texas weekend.  Not bad running weather, although not comfortable for standing around afterward.  I’m showered, warm and dry now.  Kenneth is talking about another 5K next Saturday down in Kyle.

New Braunfels

28 Saturday Feb 2015

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Guadalupe-Brewing

Very few drivers out on the road today before 6am.  Texas is frozen.  I drop Sandy off at Austin Bergstrom for an early flight easily enough.  My next target is New Braunfels to run a 5K and meet up with the Johnsons for the Braunfest beer tasting and lunch.  The drive though across Ben White to I35 is an icy death trap.  There are three major overpasses between the airport and the interstate.  Early responders are busy at all three bridges cleaning up catastrophic crashes.  I can’t imagine why anyone would drive faster than the 15 mph I’m doing across this ice, but these cars are totally smashed.  Multiple cars at the first two sites, just one at the overpass exit to I35.  Even at my slow speed, I’m in a controlled slide between the fire trucks, police cruisers, and wrecks.  Still, I make it safely to New Braunfels by 7am.

Only 68 runners line up for the race.  I might place.  The rain is holding back and 35° is not that unpleasant for running.  I layer two t-shirts and wear a ski cap along with gloves, and I’m comfortable.  Eight runners dart out ahead of me at the start.  After the first mile, only two remain ahead of me.  I’m stunned by my initial pace – 6:36 for mile one.  I hope, and actually expect, to run a 7 minute pace and did not want to start off this fast.

I catch Clay Coleman, the runner in second place, at the half way point.  He follows close behind as we head up a hill, but then fades.  Felix Acosta, the runner in first place is a good 20 seconds ahead of me and looks strong.  I focus on running my own pace and cross mile two with a 7:00 even mile.  I feel fairly strong myself but don’t want to race too hard.  I plan to run another 5K tomorrow.  Still, I make a move to close the gap and am able to close on the leader a bit.  My surge gives me a 6:54 final mile.  Felix finishes 15 seconds ahead of my 21:24.  He’s a bit younger than me and I’m happy finishing in second place.

I meet up an hour later with Ray and Letty for the beer tasting.  They’re feeling pretty good about their son recently being accepted into the UT School of Engineering.  They figure it was the billion hours their son put into his robotics club that got him in.  Oh, and he’s smart.  My favorite beer of the day might be the Hefeweizen from Guadalupe Brewing that was served post race with chicken wings.  After drinking our limit of beer before noon, we head over to the Friesenhaus for an authentic German lunch.  The waiters speak mostly German.  I order the Schleswig-Holstein Snitzel.  And more beer.  I’m going to need to run that 5K tomorrow.

Hill Country Winter Runs

22 Sunday Feb 2015

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kickToday’s weather was rain, light wind, and 40°.  I know what you’re thinking, absolutely ideal running conditions.  I ran 13 evenly paced miles today on the Brushy Creek Regional Trail and it was perfect.  I wore shorts and two shirts – my light, long-sleeved Boulder Marathon shirt layered over my Moab tech t-shirt. And a running hat.  I rolled up my sleeves at one point and rolled them back down on the return into the 10 mph wind.  My gear choices were perfect too.  Then there was the Brushy Creek scenery.  Mostly brown foliage but so pretty.  The trail feels so much more remote than the surrounding sprawl would indicate.  The cool, humidity paired well with the winter colors.

I neglected to mention that Central Texas rained on me around the twenty-third mile of the Austin Marathon.  Even though the rain down here is like warm bath water, I found it refreshing at a time I was over-heating.  I ran three very comfortable 7 milers this last week in sunny weather – upper 60°s and lower 70°s.  Very nice but I prefer this more typical Central Texas winter weather.  It reminds me of running through high school and college, growing up down here.  Nostalgia pairs well with long runs.

See Jane Run

20 Friday Feb 2015

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cesar chavez 1Forty-three year old Christi Moore took 14th in her age division of the Austin Half Marathon with a 1:43:02.  A 7:52 mile pace.  117th out of 5130 women.  I mention this because that’s her running behind me in this photo. We’re running together here at the seven mile point in front of the old Austin Power Plant.  It gets better.  Six miles later, we both complete 13.1 miles within a few seconds of each other. I ran my first half in 1:42:49.  The course splits after 10.5 miles between the full and the half.  We both continued on the same pace for 2.6 more miles.  In case you’re wondering, I’m pulling a gel out of my pocket in this picture.  Mobile eating is more difficult than you’d think.  Enlarge the pic by clicking on it and tell me that Christi isn’t checking out my ass.  If she PR’d, I’m taking some credit.

rebecca finishThis second photo captures thrity-one year old Rebecca De La Rosa rounding the final turn in the Half.  Rebecca likes to tell the story about how when the kids were told to run a mile in high school, she’d always walk it.  She’s been running the last couple of years with my niece Christi.  A different Christi than the one chasing my tail in that photo.  Since they started running Tough Mudders together, Rebecca has lost 70 pounds.  This was her second half marathon.  Rebecca PR’d in 2:10.

These are just two of the impressive women who ran the 2015 Austin Half Marathon.  The 3rd place woman finisher in the marathon has been in the news all week for her brave crawl to the finish line.  Seriously, Hyvon Ngetitch literally crawled the entire final sprint down Congress Avenue to the finish.  The women pwned Austin last Sunday.  Some tough Texans.

For the Hellth of It

20 Friday Feb 2015

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Mile 5 by the Hyatt HotelRunning marathons is probably on par with bolemia or similar health conditions.  Lucky for me, running is perceived as a healthy habit.  Run Forrest run. My insurance provider would even grant me a $100 rebate if I put a hundred hours into tracking my activities on their senseless web site.  I’ll try that again when I wear an Apple Watch with an app to automate the upload.  I do believe running is good for my mental health.  Some athletes curl stones across the ice.  Pick your diversion.

I can tell you that I felt great after the Austin Marathon last Sunday, and recovered well enough to run the next day.  I didn’t run the next day because the weather sucked and I was busy, but I could have.  My post-race massage deserves credit for much of my muscle recovery.  I think the point I really want to make is I didn’t hurt myself.  There were no marathon-related strained muscles.  I was a bit concerned I would make my cold worse, or develop allergies from the high mold count.  My cold did feel worse that night but mostly cured by Monday, and no allergies.  I dodged a bullet.

finisher photoThat I recovered so quickly hints that I am in fact in shape to run a marathon.  I usually know when I am but I don’t always know when I’m not. I think my slow down on the final 10K was only partly due to the hills in Tarrytown and the warm temperature and humidity.  The biggest factor is running the first 10K too fast.  The trick to running Austin well is a slow start, made difficult by the long downhill stretch on South First Street after 3.5 miles.  The photo above is in front of the Hyatt Hotel between 5 and 6 miles.  If I run this next year, I’m running super slow the first six miles.  Or I might just switch to the half marathon.

I picked up my sister Sandy from Austin Bergstrom at midnight Wednesday. She’ll visit for ten days. My mom now has a full house and I’m sleeping on the couch. I started running again Wednesday but have no race plans. Normally Moab would be next but I have yet to commit to that.  I’ll keep my runs at an easy pace and distance for the next few weeks to promote recovery and stay healthy.

Winter Marathon

15 Sunday Feb 2015

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balconyNineteen hours after arrival, my eyes stare south down Congress Avenue at the first mile of the 2015 Austin Marathon.  My stomach reminds me that I could still be in bed, warm and comfy.  My legs are simply ready.  Born and bred to run.  Primed.  This was their idea.  I know winter marathons to be a bad idea.  The Colorado ice age inhibits meaningful miles.  But with 15,000 runners poised over my shoulder, I’m in a one way cypher.  My only path is forward, for 26 miles of Austin.  I can do this.

My cold feels magically better.  Maybe colds don’t survive as long in warm winters?  The heat when the starting gun fired was around 60°.  I don’t question it, I’m happy to accept this gift from the marathon spirit.  I can breathe.  “Thank you, marathon spirit.”  So things are looking up for me.  I’m going to run however I feel.

rebeccaI maintain discipline with the start from 2nd Street and run my first mile in 8:17.  A little on the fast side of plan, but close enough for me.  I feel naked in this crowd without a tattoo and I don’t see anyone I know.  I figure Rebecca started somewhere behind, but don’t really know.  She’s running the half.  We’ll share most of the biggest hills in the first half of the course.  Mile two goes by in 8:03.  I think I ran faster because my legs warmed up, but mile two is more or less the same incline as the first mile.  Same goes for mile three.  I run this in 7:52.  Again, a bit of a miss to the low side but not that far from my previous mile pace.  At this point, I’m at the southern-most segment of South Austin.  I turn right and run up hill for a few more blocks on Ben White Blvd., before returning Downtown with another right-hand turn.

bridge I strategically expect my pace will change running down South First Street.  Amazingly unchanged, the homes and businesses still look like Austin when I used to live here.   Somehow cooler now.  Despite the low-hanging clouds, I’m seriously sweating.  85% humidity.  I’ve been wiping mold spores from my forehead since mile two.  I should begin to run well under 8 minutes now, until somewhere in Tarrytown, and I do.  I hit mile four in 7:32.  Mile five in 7:22, again for mile six in 7:22.  This is where I cross the bridge in this photo, turning west along Cesar Chavez.

Mile seven stays low with 7:36, mile eight lower yet in 7:34.  Then I hit the pace I want to run in the hills of Tarrytown.  Mile nine hits 7:59, mile ten 7:58, mile eleven 8:09, mile twelve is in 8:02 and mile thirteen is 8:04.  Honestly, I wanted those times a second or two under 8 minutes, but Exposition and everything west is Texas Hill Country.  Running slower was the right tactic.

rebecca in blue on bridgeThe site texting me says I ran the first half in 1:42 for a 7:54 pace.  I’m on pace for my stretch goal, and try maintaining it further.  I’m on the east side of Mopac now, running north up Bull Creek.  I complete the next four miles like clockwork.  I run mile fourteen in 8:00 even.  Mile fifteen in 8:01.  Then a bit of a slowdown occurs on mile sixteen with 8:15.  I’m moderately concerned with this and determine to pick it up.  I run mile seventeen in 8:11, a marginal improvement, but I felt like the time would be faster.  Fatigue is setting in.

The 3:30 pace sign catches me and aids me to run 8:06 for the eighteenth mile.  This is a struggle though.  I let the 3:30 runners go and slow to a 9:04 for mile nineteen.  I’m depressed over this and give things one more shot with an 8:34 for mile twenty – a welcome milestone.  I accept my demise after this and shuffle in with mostly nine minute miles to the end.  8:56 for mile twenty-one, 9:17 for mile twenty-two, and 9:20 for mile twenty-three.  In mile twenty-four, I see Chris Amaro at the Hancock Golf Course.  He runs up the hill with me to Duvall, and leaves me to run in the remaining miles.

balconyI’m done competing and keep an even effort across the UT campus with a 9:18 mile twenty-four, 9:08 mile twenty-five, and final twenty-sixth mile in 9:17.  I cross the finish line nine minutes short of my stretch goal in 3:39, an 8:24 pace.  Once I accepted that I was slowing down, I played up the point that I was also under last year’s pace, by six minutes, so I’m happy with my run.  Disappointed I couldn’t hold that faster pace, but shoot, I had a cold.

Rebecca PR’d in 2:10, this is only her second Half.  We all enjoyed hanging out on the balcony at the Stephen F. Austin Hotel.  Great spot.  I finished up with a massage by Jesse at Massage Envy in Round Rock.  I told her to apply deep pressure, even though I normally like medium.  Figured it would aid in muscle recovery.  It was good, but there were some painful moments.  Jesse could whip out a finger and bury it in my flesh like a switchblade.  I enjoyed fifty shades of massage.  Been basically eating non-stop ever since.  My eleventh marathon is complete.  This ends my winter running season.  I’ll be in Austin for a few weeks, and it’s already spring here.

2015 Austin Marathon

14 Saturday Feb 2015

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austin marathon Big run tomorrow. If you care to track my pace via text messages, text AUS to 37619. You’ll be prompted to add my bib number 2034. Facebook might also post my times, but I’m not certain I configured that correctly.

I initially expected to be able to match last year’s time of 3:45. Being a marathon, nothing is certain. And I have a cold this week. Not ideal. Plus, Austin is considered a tough course due to the hills. I believe I’m the same weight (170 lbs) as last year and in similar physical condition, so a cold notwithstanding, I suspect I can match last year’s performance. The thing is though, I really want to break 3:30. Before this cold, I thought an 8 minute pace possible if I were to run a perfect pace early. Perfect would be to run the first two miles around an 8:30 pace and to average a 7:50 pace for the rest of the run. Even with a cold, this is still my stretch goal. A boy can dream.

With all marathons, I’m always pretty satisfied with any time under 4 hours. Longer than that means I’m either not in shape for a marathon, or I failed to execute a good pace and nutrition plan. Or I have a cold. In 10 marathons, I’ve never failed to cross the finish line. Even after poor performances, I can find decent satisfaction in finishing at any pace. It’s a marathon after all. I know some runners feel they have to finish without walking. Not me. I don’t want to walk. I have specific time goals. But I don’t get overly down on myself for walking. That final 10K, after my body has burned all available stores of glucose, just may require that I walk through a few aid stations. I’m fine with that.

SBSocialRunI stopped by Shoes & Brews Thursday night to replenish my Skratch supply.  I’ll carry one to two liters with me in a camelbak.  That worked well in the Denver Marathon.  I used to think it smart to leverage the aid stations, but all they ever have is Gatorade.  I’m happy with my call to sport a small camelbak in order to support my electrolyte drink of choice.

I ran into Ashlee and gave her grief for dropping out of our Ragnar Relay Team.  Ashlee informed me that Colin and her are running the Austin Half Marathon on Sunday.  Naturally I let her know that I’m running the whole enchilada.  Since I’ll be running a full 26 miles, Ashlee suggested I wear a Shoes & Brew logo tech shirt.  I agreed so she sold me one.  At a discount.

I was going to ask her details on the Vfuel endurance gels.  Even though I’m well stocked with Hammer Gels, I bought a few to try out this weekend.  Before Ashlee could respond, Eve walked up and started chatting with me.  I forgot that Thursday is the evening social run.  I thought that was on Wednesdays.  I didn’t stay to run with her and Jabe because of my cold.  This is a massive taper week for me.  The only day I ran all week was Monday.  My legs should feel fresh tomorrow.

maplebaconThanks to Eve, I know absolutely nothing about these Vfuel gels.  I’m going to try them anyway.  I’ll mix them up somehow with my Hammer Gels.  I know trying out anything new on a marathon is stupid, but that advice is for more, less experienced runners who don’t know what they’re doing.  I can read and I see both gels avoid sugar by using maltodextrin.  My experience using Hammer is it burns nicely – meaning no gastrointestinal distress.  The Vfuel packaging is wider with square corners, Hammer is more slim with rounded corners. This is important in terms of fitting well within my shorts gel pockets.

nuunTurns out I left my Skratch sitting on the kitchen counter in Colorado, so I picked up a couple of electrolyte drinks at the race expo – UCAN and NUUN.  No idea how to pronounce either of them.  They seem similar in that they are pure electrolytes without sugar.  UCAN does contain Stevia.  I just taste tested them both.  I’m going with NUUN for its superior taste.  It’s fruity without being sweet.  Very refreshing.  48 ounces are chillin’ in a camelbak in the fridge as I write this.  I struggle in my attempts to drink enough fluids during runs.  Honestly, I don’t sweat much.  But a 57° to 71° temperature range will feel warm to me.  Of course I can leverage the aid stations if 48 ounces isn’t enough, but the first task is to empty my camelbak.

While I’ve lowered my performance expectations due to this cold, my excitement hasn’t diminished.  I can’t wait to line up on Congress Avenue with 17,000 of my peeps tomorrow morning to exercise my demons.  Marathons are good for that.  This will be my 3rd Austin Marathon, plus I ran the Half once.  Over two-thirds of the 17K will be running the Half.  The crowds are unbelievable.  Fans get a little thin for about a mile in the 3rd quarter along Mopac, otherwise the course is lined non-stop with thousands of Austin crazies.  If you’re one of my Austin buddies, get out there tomorrow.

Winter Taper

01 Sunday Feb 2015

Posted by in Running, Snowboard, Snowshoe

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meekoI began my taper for the Austin Marathon this weekend.  Twelve mile run Saturday, down from twenty.  And a bit shorter snowshoe today.  My winter-style taper means only running about four days a week, and snowshoeing.  If I think about it, I probably have only been averaging four days of running per week all throughout January.  This year launched the start of the next ice age and conditions have been treacherous.  Saturday’s run was at a comfortable pace.  My legs were heavy from a hard run Friday, so it was mostly a recovery pace.  I loosened up on the return and squeezed in two tempo runs.  Weather was ideal.  Planning on a similar run next Saturday.

emma

The girls had a great day snow boarding.  We drove out of Boulder Valley across icy roads and under heavy snow clouds.  Canyon Drive up to Nederland was crawling at 35 mph.  But Eldora Mountain Resort was somehow above the clouds.  Full day of sunshine and minimum wind.  Ellie and Emma are becoming comfortable on their boards.  Pretty sure I know what we’ll be doing over spring break.  This first picture is of Emma, the second is of Ellie.  I didn’t get any shots close up.  I got yelled at for being on the hill without skis.  No pics of me today so I’m giving you a photo of one of our new puppies.

ellieI tapered a bit on my snowshoe today as well, keeping it under two hours.  I took the middle loop for the first time – Snowshoe Hare Trail.  This was too short so I worked in some other smaller trails as well.  The Snowshoe Hare Trail is the newest for the Nordic Center, and I would say the prettiest in terms of trees.  All the trails are hilly.

We made it home in time to watch the Super Bowl.  I made a beer cheese recipe I read in Saturday’s paper.  There were three other queso dishes at the party, so I probably shouldn’t be upset that my dish was only half eaten, but I didn’t care for it.  The texture is odd.  Susan suggested melting the cheese and I agree.  The story in the paper said that serving the dish warm is sort of a new spin on the recipe, otherwise it is historically served cold.  I also improvised with a seasonal ale I had from Austin called, Yule Shoot Your Eye Out.  Maybe not the best pairing with Cheddar.

Ellie Down

24 Saturday Jan 2015

Posted by in Ellie Rose, Running, Snowboard, Snowshoe

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Karen & MarileeThe parking lot at Eldora Mountain Resort was packed early today.  No football on TV.  And an acceptable wind.  Karen and Marilee joined me this morning to snowshoe.  We started counter-clockwise on the Lonestar Loop, like I have on previous outings, but turned onto the Twisted Snowshoe Trail for the shorter inside loop. The Snowshoe Hare Trail is the middle loop and Lonestar is the longest, outside loop.

Marilee took to snowshoeing like a pro.  The snow isn’t difficult on these trails, no super deep powder.  But the slope is fairly steep, much more so than any of the trails Karen and I did last year.  We did well though despite the hills with a 1.5 mph pace for 1.5 miles – which made a one hour hike.

steep slopeThe girls enjoyed less wind for their snow boarding lessons.  Shortly after lunch though, Ellie went down hard on her left shoulder.  We collected her in the medical tent after the staff had recorded every ache Ellie experienced over the last several weeks.  They likely learned from this to ask my daughter less open-ended questions.  Who knew such extensive healthcare comes with the price of a lift ticket?  Ellie is still a bit sore but nothing serious.

Saturday’s twenty mile run didn’t go as well as last weekend.  I was hoping to show improvement, that would help my confidence going into the Austin Marathon.  Doesn’t matter, the important thing was I was able to complete the distance.  Speed isn’t critical.  I figure my legs were heavy from my workout the day before.

There’s still a bit of ice on the LoBo Trail south of Hwy 52.  There was enough clean dirt to safely navigate around the ice.  In my seventh mile, just before the ice patches, I saw Jen running back toward Longmont.  We gave each other a low five because we’re cool runners.  On my return, I began to run over the ice simply to make the trail less pedestrian.

Emma & EllieMy pace was slower than last weekend during the first half but I really slowed down at 17 miles.  Kind of like how a bad marathon goes.  Actually, I slowed down considerably at 17 miles last week too.  But everything was under a 9 minute pace then.  I ran a half minute per mile slower this Saturday.  Still, running the distance is all I need to feel prepared for Austin.  Three more weeks, I’ll be ready.