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Pack Mentality

01 Saturday Feb 2014

Posted by Ed Mahoney in Running

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Austin Marathon, Revolution Running

wolf packThat’s Fred, up front in a greenish yellow tank leading the pack.  I’m three runners behind him in a green long-sleeve team jersey.  Chris is another two or three runners behind me, wearing the same green team jersey.  This is during the first of three loops, just shy of the one mile mark.

Some say we won the team event in last week’s Boulder Cross Country Race because there were no other men’s teams registered.  I say we won due to the strong display of pack mentality illustrated in this pic.  Click on it to enlarge the view.  Pack mentality probably has some very specific meaning in psychology, but I’m using it here to suggest running as a team helps everyone to run faster.  This was my experience on teams as a kid.  Makes me want to consider training more with a team.  Fred trains with the Revolution Running Club.

That race was last month.  This month I have a marathon coming up.  The Austin Marathon on February 16th.  I’ve considered dropping out thinking I might not be ready.  It’s hard to get in the miles during the winter.  And I’ve been snowshoeing with Karen on the weekends when I should be maximizing my training miles.  And then, I have a really sore knee.  But I’ve been stretching and feel like my knee is responding well to that.  And that snowshoeing is still a good two hour workout.  Has to be good for something.  I just want to run that marathon.  I don’t need to run it fast.  I just want to enjoy it.

My goal will be to run a 9 minute per mile pace.  I have a tendency to start out well under 8 minutes per mile but I intend to run with discipline this time.  My natural pace is about 8.5 minutes per mile, up to about 18 miles.  I suspect I could hold that in Austin considering the lower elevation, but I would still struggle on the final 10K.  I don’t want to do that.  I want to enjoy this run.  My goal will be a 4 hour marathon at a 9 minute pace.  I ran 18 miles today.  My first long run in several weeks.  Only averaged 10.5 minutes per mile, but I was running through a foot of fresh powder in 18°.  I don’t expect snow conditions in Austin.

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Fast and Flurry-ous

26 Sunday Jan 2014

Posted by Ed Mahoney in Running

≈ 4 Comments

Tags

Chris Price, Cross Country, Fred Beavers, Keith Jaggers, race results, Southside Walnut Cafe, Tom Evenson

fredI wake up this morning with the coffee machine at 6am.  I read my weekend edition of Barrons while the sun comes up.  I bake some Pillsbury Orange Sweet Rolls before waking up Ellie at 7.  We have a cross country race this morning and need some glucose.  Brit wakes up to the smell of those rolls too and decides to tag along.  Chris, Keith and Tom walk over at 8:30 and we pile into the mini van for the 20 minute ride to South Boulder.  Fred will meet us there.  We all live within a three block radius and will be running as a team – Team Prospect.  Ellie will run stag in the kids wave.  This first picture captures the start with me running in the green long sleeve jersey one step behind Fred, running in a tank.  This is as close as I will ever be to catching Fred today.

ChrisI hang with Fred for nearly a mile.  He puts some distance on me before the hill.  Chris then passes me running up the hill.  This puts me in third position on our five guy team – where I remain.  Chris typically starts out slow and then turns on the jets for a strong finish.  In the 2012 neighborhood 5K, the three of us finished together in consecutive places, Chris, then Fred, then me.  Today we finish separated by nearly two minutes.  This is Chris’ first cross country race.  He trains more for marathons and he feels the fast pace of this 4 miler.  Cross country races are typically on grass.

KeithI think this is Keith’s first XC race too.  Keith commented more on the wind afterward than the grass.  Grass will slow down a runner, but today’s wind is gusting well over 20 mph.  He runs strong though today and finishes two positions behind me in our 51 year old age division.  I finish 9th and Keith is 11th.  The results are posted here.  Keith didn’t start running until a few years ago.  He typically runs the same events that I do.  I ran his first marathon with him two years ago – the 2012 Denver Marathon.

TomTom is even newer to running.  He’s quite the sport though agreeing to join our team.  This photo by the water shows Tom running strong with good arm motion.  There’s a hill coming up shortly that requires a bit of momentum.  Note Tom isn’t wearing a hat or gloves.  Other than the wind, the weather is pretty nice – 50° and full sun.  I wear shorts and a long sleeve t-shirt.  No need to layer.  I consider tights but think they might slow me down once I warm up.  Because the girls are with us, we are able to strip off our warm-up gear and drop it in a pile near the start.  Very convenient.

winningFor reasons I still don’t fully understand, Team Prospect finishes in first place today.  Impressive considering we all live within three blocks of each other.  There’s a rumor that no other teams are registered.  I don’t go for rumors.  Our win comes with $500, or $100 each.  This makes us paid athletes.  Hopefully IBM doesn’t dock me for moonlighting.

girlsThe kids division launches immediately after the men finish.  Keith and I feel for them because the wind is clearly gusting more strongly and it feels like the temperature is dropping.  Snow is expected tonight or tomorrow.  Brit decides last minute to run with Ellie when they say parents can join the kids.  I get a ton of good photos of the girls but this is my favorite.  Brit applied the B&W effect.  This hill is near the end of the 2K loop – the kids only run one loop – but it’s steep.  It makes it hard to turn on a kick for the finish.

BrittanyAt Fred’s suggestion, we brunch at the nearby Southside Walnut Cafe.  This place is hopping but we’re seated after ten minutes.  I can’t believe I didn’t know about this place.  Awesome menu and incredible food.  I have huevos rancheros while Ellie orders a cheese burger.  Brit orders something with soy cheese on it.  She likes it.  We both love the coffee.  I find myself an hour later getting a pedicure with the girls.  Running with girls isn’t so bad.  They understand recovery.  Tomorrow I’ll cash our check at the bank and distribute the winnings.  Minus my management fee.

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Lagerman Res

11 Saturday Jan 2014

Posted by Ed Mahoney in Running

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Boulder Backroads, Oxford Road, polar vortex, Table Mountain

LagermanLast weekend I blogged about being tough in cold weather.  Seemed topical on a national level.  I didn’t let last weekend’s polar vortex deter me from getting in some miles.  But I’ve spent this past week with a well-earned cold.  Couldn’t even workout on my elliptical.  Not how one wants to train one month out from a marathon.  I wasn’t sure I’d be up for running today but made the commitment since the wind wasn’t howling yet.  Keith drove me out to Lagerman Reservoir.  Brit used to run here with her high school cross country team, but this is a first for me.  Awesome trailhead.

Oddly, there are no signs.  Not even at the entrance off Pike Road.  You just need to be looking for it.  Drive west on Clover Basin until it turns to dirt.  You’ll see the reservoir on your left.  There is a trail around the reservoir.  It might be about a mile around.  We just parked here and ran west on the dirt Boulder backroads.

Amazingly there was zero wind.  That is until we reached Niwot Road where the wind must have been 25 miles per hour.  We’d run five miles by then though so simply turned around for a ten miler.  The wind died out almost immediately.  I can’t say it’s always like this, but it makes me wonder if this isn’t some magical wind-free zone.  If you’re running out by the Boulder Res and don’t like the wind, consider driving north a few miles and run along the dirt roads on the east side of the Table Mountain Antenna Field.  The Boulder backroads out by Lagerman Res are like a port in the storm.  A good option for winter running.

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Winter Run

04 Saturday Jan 2014

Posted by Ed Mahoney in Running

≈ 5 Comments

Tags

cold weather running, gaiters

winter runI’m hearing stories today of it being too cold to run.  I can see that for the east coast.  The national news is making a big deal out of their freezing temperatures and foot of fluffy snow.  They should stay safe indoors for the weekend.  Of course that advice doesn’t apply to Colorado.  The entire first week of December was below zero.  I ran a 5K race at -1°.  Planes didn’t stop flying and we didn’t make national news.  We are Colorado.

It’s a bit chilly today – about 15° with wind chill.  And we have a few inches of fresh powder.  After seeing a facebook update from the neighborhood ladies about their early morning run, I geared up for an 8 miler.

Gearing up for a deep snow run means gaiters.  I wore my long pair.  Of course I wore mittens but ran half the route without them as I was fairly warm when the wind was at my back.  An 8 mile an hour wind is right about the barrier to a run’s enjoyability.  Over 10 miles an hour can overwhelm the warmth of the Colorado sun.  Tomorrow won’t be as pleasant but today really is decent running weather.  Get out there!

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Barefoot Bootcamp

01 Wednesday Jan 2014

Posted by Ed Mahoney in Running

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Cross Country, Merrell

cross countryI started this year off fresh with a fifteen mile trail run on the LoBo Trail.  I launched late morning in 32° under low-hanging clouds.  After a tough seven mile run in yesterday’s wind, this was nice.  There were a few snow flakes but nothing like what is falling now.  I only planned on running twelve miles, but kept going.  Why not?

It feels good to run in my trail flats after running the last week in my barefoot Merrell Trail Gloves.  I packed my barefoot running flats rather than regular training shoes because they travel better in the suitcase – being so light.  I expected a bit of leg fatigue but man, I was near tears after day two.  I backed off my mileage and did not run at all on Christmas day, allowing my legs to recover.  I did toughen up near the end of the week but didn’t really notice the difference the shoes make until today.

Late last week, my knee pain began to abate marginally but my arches were sore – in both feet rather than simply my left foot where I generally incur pain and injury.  After yesterday’s run, which was in my standard trail shoes, my ankles could barely support my weight afterward.  It was as if I’d been ice skating.  It all came together for me today though.  No more pain.  And my form was outstanding – short stride and forefoot footfalls.  I honestly believe that running a bit in minimalist or barefoot shoes is a great way to work on your stride.  I’ve learned you have to be careful to not over do it.  I’ve been injured from running in these shoes.  Still, I highly recommend working them into your routine.  Probably not the barefoot bootcamp I did, but consider running in them once a week.

I’m currently training for my next event – a four mile cross country race in Boulder on January 26th.  I’ve formed a team of 5 or 6 harriers from my neighborhood.  The men’s open division will be competitive so we won’t likely win.  Still, do you think you could form a team of five master’s level cross country runners from within a few blocks of your house?  I can.  I plan to schedule a few team workouts.  Maybe some tempo running in the grass in my Merrell Trail Gloves.

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Texas Road Trip

27 Friday Dec 2013

Posted by Ed Mahoney in Running, Storytelling

≈ 2 Comments

Tags

Austin, Doctor's Mob, Town Lake

ArmadilloGot in a final nine mile jaunt around Town Lake today.  Fixin’ to dine at Molcas – a really nice family run Tex-Mex in Northwest Hills – for our last supper in Austin.  I should mention we dined last night at Hyde Park Bar & Grill too.  We always make an effort to visit our favorite eateries in Austin.

We’ll be driving early tomorrow morning to Dallas to visit long-time family friends and then head out west on 287 for as far as we can.  I hope to make it past Amarillo but don’t expect to cross the Texas border into New Mexico until Sunday.  As long as that sounds, it’ll be better than the trip down.  I thought I’d re-post this armadillo pic because I saw one cross the road on the drive down at night between Childress and Abilene.  It was as big as a baby black bear.

Actually just returned from Molcas.  Couldn’t finish this post first.  So I’m almost too stuffed with cheese and Bohemias to type.  Papa is playing his victrola for Brittany.  Some WWI era 78 rpm tune.  Brit is pursuing a music degree and is interested in such things.  Her Papa gave her a turntable earlier and she’s been playing 33 rpm vinyl records all day.  Some U2 War, Roberta Flack and her Uncle Steve’s Doctor’s Mob album.

Karen and I just made the decision to not pack the minivan tonight.  Grandma Barbie is dancing the Charleston.  Molcas serves decent frozen ritas.  I wonder how much gear we’ll leave behind when we leave.  I’m guessing multiple iPhone/iPad chargers and some really important jewelry.  See you in Colorado.

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The Santa Claus Rally

26 Thursday Dec 2013

Posted by Ed Mahoney in Running

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Austin Marathon, BCRT, happy new years, Town Lake

zilker treeFor stock traders, the Santa Claus Rally ends on Jan 3rd.  My 2013 running exploits will end with my vacation on Jan 1st, so I’m giving it my all in a final sprint.  These final days include significant driving time too, so I can’t run every day.  I began with a ten mile run Monday after a half day drive to Austin from Abilene.  I ran this in Round Rock on the BCRT.  After that brutal 2.5 day drive down from Colorado, this was the perfect recovery.  The weather was sunny and 55° or so.  I ran in shorts and layered a long sleeved shirt over a short sleeved shirt.

mom and the boysAn added wrinkle to my last running week is that I only packed my minimalist Merrell trail gloves.  They pack nice because they are so small and light.  The risk is whether or not I can log any real miles in them.  I ran this first ten miles strong but my legs were super fatigued the next day and I could only run six.  I took off Christmas day, as much to recover as due to the time suck.  Even on vacation, not every day can be all about me.  I could have squeezeed in a run but opted for family time.  I figured the recovery day might be smart considering these high impact shoes.

I was ready to go Thursday and ran 4.5 crisp miles on Town Lake.  I park at the boat ramp near Austin High.  The modern Austin downtown cityscape does little to dent my nostalgic mood racing past Auditorium Shores.  I recall running here with my high school buddies thirty years ago.  Or the very first Capitol 10,000 that started on Congress Avenue and ran entirely on the Town Lake trail.  I have great running memories from my high school years.

Matt's El RanchoI think about my past year of running too and on my plans for 2014.  I had my best year ever in terms of strong performances and injury-free running.  I don’t even care to run faster next year, I feel satisfied I’ve reached my target times.  I’d like to be able to maintain my 10K time in the Bolder Boulder and remain in the B starting wave.  That will require some speed work to hold a 7 minute pace for six miles.  I’ve already registered for the Austin Marathon in February and the Moab Half Marathon in March.  I’d like to run the marathon in about 3:45 but will be happy with anything under 4 hours.  I don’t think I have any time goals for Moab but will want to race against any of my other neighbors who are going too.  Lastly, I’m certain I want to run either or both the IPR and Durango Ultra again next year.  Those are my plans.  Mostly just looking to maintain consistency with this year and stay healthy.  These photos are all family pics taken over the holidays in Austin.  Happy new years.

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Fat Face

20 Friday Dec 2013

Posted by Ed Mahoney in Running

≈ 9 Comments

Tags

23andme, Austin, Eagle Trail, Mr. Gumby, running form

profileMy fat face might not really show here unless you click on the picture to enlarge the view.  Honestly, I feel as trim as I’ve been in twenty years.  I can’t explain that fat face.  I was in a conversation with Susan at our Christmas party the other night and she made the statement that I don’t have a runner’s body.  I forget where she was going with that.  I probably didn’t let her finish.  I remember my response.  I know my leg length is less than optimal.  Oh, and I have a bit of a paunch.  But I have 40 years of experience that gives me good running form.  My college track coach used to film me running quarter mile intervals for his Kinesiology class because he believed I had perfect running form.  My calves are oddly large – a product of running on my fore foot.  And my cardio system might have a predisposition for aerobic sports.  Not only is my resting heart rate under 50 beats per minute, but my 23andme DNA results suggest I’m a natural aerobic athlete.

I guess the fat face and double chin just come with age.  That’s fine.  So is the paunch.  The last thing I care to look like is a malnourished Mr. Gumby.  I know I don’t have the perfect runner’s body, but I feel like a runner.  I am a runner.  I read lots of running blogs and some writers suggest what a runner is and who isn’t a runner.  I’m no different, I too have a definition of a runner.  If you run, and it’s more than just a workout but something you rather enjoy – then you’re a runner.  I’m still ecstatic that I got back into running 5 or 6 years ago.

Ran today on the Eagle Trail in 27° and zero wind.  I totally over dressed.  It was well below 20° earlier in the day but warmed up once I hit the trail.  That kept me from running faster and farther but it still felt so nice to get out of my basement and off the elliptical.  There’s so much more gravity in the real world, my legs felt the difference in impact.  Two day drive to Austin tomorrow so today will be it for awhile.  Looking forward to running some of my favorite trails in Austin.

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Elliptical

16 Monday Dec 2013

Posted by Ed Mahoney in Running

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Tags

Austin Marathon, Marathon Training Program

Elliptical gym machineI just completed day one of my new winter regimen of training on an elliptical in the basement.  The plan is to run – err train – on the elliptical after work each day from 5 to 6.  PM – Karen trains on it in the AM.  We’ve owned this equipment for years but I’ve never adapted it into my workouts until now.

I hauled it into my office the other day so I can watch TV.  If I can’t look up at the snow laden peaks of the Front Range, I want to view the evening News.  As much as I’d rather train outdoors, I need to accept reality.  A week shy of winter solstice, there isn’t enough daylight.  The last time I tried training through the winter for a February marathon, my race results were a disaster.  I elected to run during lunch, but of course could only squeeze in about 3 miles given the time crunch.  I can tell you now that 3 miles per day is not a very smart training program for a marathon.  I don’t know that training on an elliptical is much better, but at least I will be able to put in the hours.  The obvious downside is the lack of high-impact, but maybe that will be a plus in terms of keeping my legs healthy.

I’ll still run for reals on the weekend.  And I’ll focus on ultra long runs.  Not the next two weekends though as I’ll be driving to Austin and back for the holidays.  The marathon is the same one I ran in 2011 – the Austin Marathon – and is on February 16th.  I already have my ticket to fly down the day after Valentines.  That gives me a good 7 weeks of elliptical training.  This will be interesting.

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A Fast 5K

14 Saturday Dec 2013

Posted by Ed Mahoney in Running

≈ 4 Comments

Tags

CSU Campus, Fort Collins, Jingle Bell Run 5K Results, Jingle Bells 5K

TeamI drive to Fort Collins this morning with Coach Jabe and her large team.  We have 7 in our car, plus another car.  The Jingle Bells 5K raises money for Rheumatoid Arthritis.  Our team raised the 3rd highest amount and qualified us for the VIP tent – which I use to store my gear bag.  That’s Jabe to my right in the Santa outfit.  I run wearing a Santa beard.

I don’t like making commitments to a fast race.  I prefer to make up my race plan after I’ve warmed up in the first mile.  Keith asks me how I plan to run though, and I sort of suggested I was striving for a 5K PR in my last blog.  I tell Keith I am going to run hard enough to beat my best 10K pace of a 7:09 mile.  When Abbie scoots in line with me and suggests she is going to run about 22 minutes, I tell her I will try to keep up.  I am also talking to Tom, a 62 year old in line with me, who said he runs about a 23 minute 5K.  I am in fast company.

I chat a bit with Abbie during the first half mile.  I feel comfortable breathing.  The weather is sunny and in the 40s – perfect for distance running.  I surge a bit ahead of Abbie which suggests to me I might be running too fast.  My pace at the first mile marker is 6:44.  This is fast for me but I feel fine.  This CSU campus course is virtually flat with only a 59 foot elevation gain.  My initial plan was to push the second mile but since I’m considerably under my target I decide to try holding my pace.  I find myself passing quite a number of other runners but am fairly certain I’m not picking up my pace.  The second mile comes in at a 6:46 pace – only 2 seconds off my first mile.

I’m super pleased with this because I still feel quite comfortable.  I determine to forgo a kick and start pushing my pace now to ensure I PR.  I’m confident I can run this third mile in a 7 minute pace.  This will be great because I don’t just want to beat my 10K pace, I want to average under 7 minutes and right now that looks achievable.  I pass about 3 more runners on this last mile, including a lady running with her dog and a kid likely in grade school.  Surprisingly my final mile is in 6:38 and I finish with a 20:49 PR.  This kills my previous best 5K by well over a minute and I even cooled down the last 100 yards rather than putting on a kick.  To make things even better, I win an award for placing 2nd in the masters division which is for everyone 40 and older.

abbie and keithKeith finishes with Abbie and wins his age division in about 22 minutes – exactly what Abbie said she would run.  We all meet up at the Chi Omega sorority house for a fund raiser breakfast.  Home now planning an appetizer for tonight’s Christmas fondue party.  I might just cut up a bunch of celery sticks.  Sort of short on time.

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Winter Races

11 Wednesday Dec 2013

Posted by Ed Mahoney in Running

≈ 1 Comment

Tags

Colder Bolder, Flagstaff House

colder bolderTough week for running with five days in a row of below zero lows.  We finally warmed up with a high above freezing on Tuesday.  I know from experience that speeds slow down in colder weather.  I can’t point to a specific line on the barometer.  I suspect it might be more a factor of additional clothing than air temperature.  All very anecdotal and I’m interested in your thoughts.  Speed of course is nearly irrelevant in training, unless you are doing repetitions on the track.  It impacts me in that I schedule shorter distance races in December – 5Ks – and struggle to run a pace faster than my longer distance races from earlier months.  Running faster is never my top agenda but it’s always a goal.  It’s hard to ignore race results.  And it’s just bothersome that I can’t run a shorter distance at a faster pace than a longer distance.

Now, winter doesn’t really start until December 21st.  But I’ve worn tights in my last two races of a cross country 6K and a 5K on the CU campus – picture above.  If I have to wear tights – it’s winter.  These runs were in December at least.  This Saturday’s 5K in Fort Collins won’t be truly winter then either but it will be chilly enough that I expect to wear tights.  Still, I’ll be wearing half the weight in gear I did last weekend.  It’s possible the gear does not affect speed as I think but rather something more complex like oxygen uptake efficiency in colder temperatures.  Any scientists out there?

There could be other factors, more specific to just my experience.  I had dinner last night with a couple of buddies, John and Alan, at the Flagstaff House.  Very nice.  Alan suggested that maybe I don’t warm up enough for 5Ks.  As I think back, maybe I don’t.  I certainly didn’t last weekend because it was friggin cold.  I didn’t go outside until it was time for my wave to start.  Instead I stretched inside the warmth of the fieldhouse, sipping the free coffee like a gentleman runner.  John got me talking about my 5Ks when I was in college.  It suddenly occurred to me that I had the same issue back then.  I rarely ever broke 15 minutes in a 5K, and yet I typically ran the first 3 miles of my 10Ks in 15 minutes.  That’s not the same distance exactly but pretty close.  The only thing I can think of is I might have warmed up better for 10Ks.  That’s my plan then for this weekend.  My goal is to beat my best 10K pace of 7:09.  I’m fairly certain I’m not fast enough to break 7:00 flat, but I should have a shot at 7:05.  Results to follow.

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Subzero 5K

07 Saturday Dec 2013

Posted by Ed Mahoney in Running

≈ 4 Comments

Tags

cold weather running, Colder Bolder, Colder Bolder 2013 Results, CU campus, Emily Lucero

field houseBrrrr, -4°!  The car is parked in the garage, but I have a detached carriage house and have to walk a dozen steps outside.  It’s 6:30 am Saturday and I’m headed to the CU campus to run the aptly named Colder Bolder 5K.  I prepped for this event by running 3 miles Wednesday after work in 7°, which with an 8 mph wind and 85% humidity felt like -6°.  I ran another 4 miles on Eagle Trail Friday, again in 7°.

It warms up to -1° at 7:55 am when my wave starts.  I shouldn’t have to tell you I’m wearing tights, but underneath I’m wearing Under Armour running long johns and compression socks.  Lost count of how many shirts I’ve layered on.  I expect the campus streets and sidewalks to be clear of ice and snow, but prefer the traction of my trail shoes to that of my street racing flats just in case.  I also have on my North Face running mittens and the ski cap provided in the swag bag.  The race director announces a record cold temperature for this event and fires the starting gun.

Only my face is cold.  I couldn’t find my balaclava.  My cheeks become numb soon enough though.  The course leads down slope the first half mile and back up to the mile point.  The way this event works is you get an invite to run in a wave with others who had similar finish times in the 2013 Bolder Boulder 10K.  There are no age divisions and most of my wave appears to be college age.  Not surprising since this race is on campus.  There are only 23 runners in my wave.  I settle into a pace near the back and run a 7:04 mile.  About what I would expect to run in better weather.

I think I’m holding my pace but slow down 20 seconds for a 7:24 second mile.  The course is a series of up and down slopes.  I surge a bit on the downhills but feel the uphills.  Snow and ice cover sections of the course so my trail shoes are a good call.  I find myself in a bit of a race with a 5 foot tall girl with super long, shiny black hair.  I find out later in the results her name is Emily and only 13 years old.  She tells me nice job when I pass her but she passes me back before the 2 mile mark.  We pass a few runners and I gain on her in the kick but finish behind her in 22:59 with a 7:32 final mile and 7:24 overall pace.

I think the slow pace is more due to being weighed down with all the gear than the cold per se.  We finish in the field house so I take off some of my wet shirts and enjoy a Dale’s Pale Ale while watching the other runners kick in.  I beat one of the 50 year old guys on the Revolution Running Team who beat me a few weeks earlier in the 6K Cross Country race.  That’s all I need to call this race a success.  I eat breakfast at the Golden Buff where they have 99¢ bloody marys.  And I quaff a Coronita during my 11am haircut.  Winter drinking rules are in effect for Colorado.

Karen’s Aunt Sandy passed away the other day and it’s a somber weekend around here.  Karen bought last minute airfare to Austin for the funeral.  After waiting on hold for 45 minutes with Frontier, she discovered they don’t offer bereavement fares.  They still cost half of what United charges.  It will be good for her to spend time with her cousins.  Next up is the Jingle Bell 5K in Fort Collins next weekend.  Sign up if you want to raise money for Rheumatoid Arthritis.  The weather can’t help but be warmer.

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One Hundred Miles

01 Sunday Dec 2013

Posted by Ed Mahoney in Running

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Left Hand TrailAfter running 50 miles in 5 days during the first half of my vacation, targeting 100 miles over the full 10 days seemed like a good idea.  I lost confidence when my left knee began to hurt.  I slowed down my pace with a 6 mile run on the 7th day.  This seemed to help, enough to where I ran 14 miles on the 8th day to catch back up.  That apres-run recovery required an ibuprofen.  I should take vitamin-I more often, it really does the trick.  I ran an 8 mile trail run with Keith and Jen yesterday, pictured here on Left Hand Trail, and closed out the 10 day training plan with 13 miles today for a full 100 miles.  Actually, 101.

I’ll change up my training program tomorrow with shorter runs.  The next two weekends include relatively short 5K races.  With DST over and less daylight available for running, my distance will necessarily decrease.  I’ll leverage this by working on my speed.  My recorded 5K race pace is currently slower than my 10K pace.  Not too unusual for older runners, it takes us a mile or two to build momentum.  Something I want to work on though.  My goal is to run under a 7 minute per mile pace for a 5K.  I’ll have two shots at it before Christmas.  My expectation is for a quicker time in the second event as my muscles learn how to run faster.  All things being equal.  Speed is learned.  The weather could play a factor and I don’t know if that course in Fort Collins is flat or hilly.  The CU campus course next weekend has some slopes but nothing too steep.

Not sure how I’ll work on speed exactly but I’m looking forward to it.  I’m fairly fatigued from this 100 mile surge.  Oddly enough I ran my best pace of the last 10 days today with almost every mile under 8 minutes.  I was dead yesterday though running a 9 minute pace.  I know from past surges that I need to back off once my knees begin to hurt.  In a sense, it’s positive feedback that I’ve trained hard.  Whether it’s track or football, my money is always on the athlete who is at 95% over the one at 100%.

I’ve been thinking about my goals for next year.  Besides needing to be prepared for a marathon in February, I really just want to maintain.  I achieved modern day PRs this year at the 10K and half marathon distances.  If things work out, I’ll do so in the 5K too.  If I have an improved speed goal next year it will be to best my time in the Bolder Boulder 10K, perhaps sprint up that final hill on Folsom.  Otherwise I’ll take another year of avoiding injury and running a few competitive events.  Nothing wrong with consistency.  I’ve maintained my weight at 175 pounds for close to 2 years now.  I know health charts would have me at 165 for my height, but at least I’m not gaining pounds anymore.  Unless of course I’m starting to shrink due to old age.  I received numerous comments this year from people suggesting I’ve lost weight.  Apparently my body has shape-shifted somewhat, but I’ve been quite steady at 175.  I still have a paunch that is atypical of a marathoner, but it’s flattened slightly.  I’m starting to tuck my shirt in more often.

The vacation training blitz is over.  I’ll still be able to get some distance in on the weekends.  I have Fridays off all month and my Christmas shopping is half complete.  With two more events planned, I shouldn’t call it done, but starting to look ahead into next year.

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Stoned in Long Sleeves

29 Friday Nov 2013

Posted by Ed Mahoney in Running

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Carolyn Cross Boon, Chilympiad, Karen Louise Montgomery Jordan, runner's high, Texas State

finisher photoStarted out today’s run at 9am, a bit earlier than my other vacation day jaunts.  Less IBM email to process the morning after Thanksgiving.  Mostly Europe and AP.  Only ran 6 yesterday because the recent surge in miles is straining my left knee.  I was thinking 12 today to chase after that 10 mile per day average.

It was a comfortable 45° and I pocketed my cap and gloves shortly after 2 miles.  Before 3 miles I tugged the long sleeves of my T-shirt up over my forearms.  I was wearing the crimson red shirt from the Durango Ultra I ran with Rob in October’s high country fall foliage.  It occurred to me I absolutely love wearing long sleeved T-shirts.  They exude the essence of my Colorado runner’s lifestyle.

I thought back to a girl I dated in college.  I picked her up wearing my Chilympiad long-sleeved 10K race jersey tucked into faded jeans without a belt.  I was actually into her roommate Karen, but she was out of town for winter break and suggested I take Carol out to dinner.  The first words out of Carol’s mouth when she opened the door were, “Oh, I love a guy wearing a long-sleeved T-shirt.”  Texas Co-ed classy.  I recall we had a fun dinner at Grins.  Carol would begin singing Beatle’s songs at random moments in any conversation.  I remember her goodnight kiss to my lips when I dropped her off back at her apartment.  A bit scandalous but I never told her roommate.  What co-ed could resist a trim NCAA athlete, with blonde Tom Petty bangs, wearing a long-sleeved t-shirt.  That night might have cemented my affection for these sporty shirts.

It wasn’t not only the shirt pulling up long-forgotten memories.  It was the perfection of this run.  The dichotomy of the warm Colorado sun cutting through the cool, late November air.  My view headed west on Ogallala Road of the milky white, frosted mountain peaks of the Continental Divide.  From this trail, I could look down at heaven.  Less than 3 miles into my run and I was already deep into the runner’s high.  My blissful condition held for the next 11 miles.  Every other runner, biker, and dog-walker that I encounter smiled at me.  No doubt in response to my face beaming broadly.  I completed 14 miles at an 8 minute pace.

I can’t imagine the day getting better.  Except the family is home for the holidays.  Music is in the air with Brit playing piano and singing with Ellie all week long.  Being a house of girls, they are currently watching the Hallmark channel with Karen in the family room.  I’m sitting in my office now watching college football.  Iowa is beating Nebraska.  I could almost squeal in delight.  How’s your day going?

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Fifty in Five

26 Tuesday Nov 2013

Posted by Ed Mahoney in Running

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Austin Marathon, Denver Marathon

kickTrue to plan, I just ran for the 5th consecutive day while on vacation.  Ten miles per day.  Actually 8 the first day but I squeezed in 12 today.  Having tapered for the prior two weeks, I’m a bit sore but my pace seems on par.  Today was the strongest with an 8 minute per mile pace.  I expect to run another long one tomorrow and am considering maintaining this routine until I return to work Monday.  That will be a hundred miles in ten days.

This photo is in the final block or two of the Denver Marathon last month.  I need to maintain my mileage because I’ve registered for the Austin Marathon in February.  When you have a marathon on your calendar, the date has a way of creeping up on you.  The last time I ran the Austin Marathon, my winter training consisted of 3 and 4 mile runs.  Not making that mistake again.

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Open Trail

24 Sunday Nov 2013

Posted by Ed Mahoney in Running

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Boulder Flood, Lyons, Picture Rock

KeithNo big event this weekend but at least I’m running again.  Just went a second week without running, except for the weekend.  I’m over my cold but was too busy this week.  Working from dark to dark doesn’t leave much time for running.  I’ve yet to begin my plan to run shorter distances over lunch.  I’m off next week for Thanksgiving though.  I plan to get in some miles.

I got in 8 miles Friday since I had the day off and 10 Saturday.  I ran another 10 miles this morning with Keith and Jen on the Picture Rock Trail – finally open again after the September floods.  We ran fairly slow due to some dangerous mud in spots.  Running slow on the Picture Rock Trail though doesn’t necessarily make it a low intensity workout.  Five non-stop miles up have a way of challenging your heart.  I’ve had some pretty fun runs on this trail where I race down but not today.  The footing was way too dangerous.

JenThis was my first drive through Lyons, since the flood, on the way to the trail head.  Jen, owning an insurance firm, told us stories of some  of the destruction during the drive.  She pointed out houses that became house boats.  Lyons had such a nice parkway along the river that is totally gone now.  A real shame.  Massive construction looks under way though.  Hope the best for them.

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Cross Country

17 Sunday Nov 2013

Posted by Ed Mahoney in Running

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2014 US Cross Country, Caolan MacMahon, Cross Country, Melody Fairchild, Revolution Running

FinishNot running all week due to a cold takes some of the excitement out of this event for me.  But then I thought the same way about last weekend’s Turkey Trot 10K and I ended up running fairly well.  It’s not like I need to run fast to enjoy this cross country 6K race.  This is my first cross country event in 30 years.  Coming in last place won’t take away the fantasy of reliving my youth.  Simply smelling the earthy grass takes me back.  Those high school meets racing against Killeen’s Carlos Quiñones.  Those intense mile interval workouts along the San Marcos River in college.  Six mile repeats averaging a 4:30 pace.  Despite the downer of thinking I’m not 100%, I feel like a kid again!   I did run 7 miles yesterday at an 8.5 minute per mile pace.  Felt so good to run again.  I’m not worried that I fell out of shape.  You can’t in a week.  The callouses on my feet aren’t any thinner.  It is possible I lost some racing edge but simply being here running a cross country race at any pace is priceless.  This is going to be a good day.

Unlike a road race where everyone launches together, the women start first at 9am.  I see Caolan MacMahon, aka the Chronic Runner.  She’s about my age and a badass.  I passed her in a half marathon a year or so ago right at the finish line.  From the subsequent email exchange where I let her download the race pics of us finishing together, I got the impression she thinks I’m a douche bag for passing her like that.  She’s leading her team of 50 year olds named Women Who Run the World.  I see Melody Fairchild, local star runner and coach.  Wasn’t too long ago she was setting national records at Boulder HS.  This park is quite literally her backyard, under the shadow of the flatirons.  She finishes top ten and wins the individual award in the masters division.

They call us guys to the line for a 10am start.  I queue up near the middle of the pack where I notice a clear division between 20 year olds and 50 year olds.  This will be a fast start and I don’t want to be in front of the stampede.  Despite the 39° starting temperature and 16 mph wind, few in front of me are wearing tights.  The guys behind are dressed more for comfort with gloves and tights.  I pocketed my gloves but am wearing black Under Armour tights and a white Under Armour, long sleeve, compression-fit turtleneck top.  The wind is gusting well over 30 mph which can make the air feel well below freezing.  There’s a pack of kids lined up in front of me who look like they might be in grade school.  I’ve already accepted that I’m going to be seriously smoked by some of these older kids.  The millennials who wear their sister’s pink fleece pajama bottoms for warmups.  My new goal for this race is to not get passed by any of them during the 3 laps.  I wonder if I should be concerned over these little ankle biters.  Surveying the field of runners lined up in front of me, I think back to my registration form.  Did it ask me my age, or what grade I’m in?

We start and I settle into a pace that is pushing myself yet feels sustainable.  My first mile is at a 7:20 pace.  Slower than my typical 10K pace but I don’t expect to run as fast on the grass.  Those little ankle biters swarm around me during this first loop.  Their team is the Boulder Warriors, managed by Melody Fairchild.  Ellie read the Warrior series in grade school so that confirms their age.  They come with a huge cheering squad along the course which I’m quick to co-opt.  Still, these pint-sized harriers annoy me because they can’t run a straight line.  I endeavor to surge ahead of them.  About half their team end up beating me.  They cut a sharper turn around trees because they can duck under the low-hanging branches.  They sprint down hills immediately after cresting them while my legs are still considering recovery from the fatigue of the climb.

50 yr old teamI maintain close to the same pace on the second loop but a few runners catch me.  I fail in my goal to not get passed by the leaders as two of them pass me within 10 seconds of the finish line.  This is not the time to let negativity creep in though, I have another loop to complete.  I don’t put on a kick necessarily but I run this final loop faster than the second.  I finish in 29:07 for a 7:38 pace.  I’m happy with my effort and want to do this again.  It would be fun to field a team.  This pic is of the 50 year old men’s team, Revolution Running, that won.  I think a couple of them beat me but I know my neighbors would be competitive.  The next race is in January.  This series leads up to the U.S. National Cross Country Championships in Boulder in February.

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Cyclocross

10 Sunday Nov 2013

Posted by Ed Mahoney in Running

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age division, Longmont Turkey Trot, racing, Sebesta

katie clouseWatched my first cyclocross today.  Missed Gadget Girl in her inaugural ride in the sport this morning but went later in the afternoon to see the Pro division.  This picture is of 12 year old Katie Clouse who took 2nd place among these elite women riders.  We cheered for Gadget Girl’s friend Kristin Weber who took 4th place in the elite race.

IMG_3061 - Version 2Kristin is fighting for 3rd place wearing black in this picture.  Both the race for 2nd and race for 3rd were awesome spectacles.  It had me reminiscing about my race Saturday.  I had two separate races in the Longmont Turkey Trot.  I passed a lady in the 2nd mile who came back to try retaking me throughout the third, fourth and fifth miles.  I let her surge ahead on the sixth mile to cool down, but it felt good fending her off for three miles.  Then I put on a kick, which I rarely do, to pass a guy in the final 100 meters who appeared to be in my age division.  With 50 meters to go, he passed me back.  Sonofagun!  With 25 meters remaining I found a new gear and surged passed him before crossing the line.  I discovered later in the results that we actually tied with the same chip time.  And he is ten years younger than me.  Sweet.

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Longmont Turkey Trot 2013

09 Saturday Nov 2013

Posted by Ed Mahoney in Running

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Beth Risden, Katie Hegg, race results, Sebesta, Thanksgiving

DaveI know what you’re thinking.  The Thanksgiving Turkey Trot seems to come earlier and earlier every year.  That’s okay because Longmont had some nice weather for today’s turkey trot – 45° with a 4 mph wind.  I saw half my neighbors on the course this morning.  Jabe and Eve, Fran, Barb, Kathleen, Jen and the Sebesta family.  Lindsey was stylish in her matching set of black Under Armour running tights and turtle neck top.  This pic captures her dad Dave crossing the finish line.

I didn’t know what to expect running with a cold.  Initially I had hopes of running under a 7 minute pace but gave up on that idea.  I decided a couple of times this morning to skip the run but finally decided if I’m going to be miserable, I might as well be running.  Running with a cold might not be advisable medically speaking, but I felt like some deep breathing might help my lungs and sinuses.  That’s how a runner thinks.

I didn’t bother warming up since I didn’t plan to push my pace.  I was surprised to see my Garmin display a 7:04 for my first mile.  I felt pretty good.  I ran the second mile in 7:11 and third mile in 7:13.  By then I knew I would likely hold this pace because I was feeling comfortable.  The cold wasn’t much of a factor.  A lady, who at first I thought was Beth Risden because I met her and her husband Ken before the run, caught up to me and started racing me.  Click on the link to read about Beth’s recent IronMan triathlon.  This lady, who I learn later is Katie Hegg, looked like Beth so I thought I would mess with her by not letting her pass me.  I ran the fourth mile in 6:53 and the fifth mile in 7:07.  This really is a decent pace for me so I’m pleased.  Katie surged on me in the final mile and I let her go.  The cold might have taken the edge off my racing mentality.  I felt like cooling down and finished with a 7:23 mile.  I did put on a bit of a kick which felt good.  My final time was 44:39.  Not bad for running under the weather.  Katie won her age division in 44:27.  The results are posted here.

ParkI’m happy with my form in this pic – taken in Washington Park at 17 miles into the Denver Marathon.  Good to see my toes are pointed down.  I recall fatigue setting in around this point and beginning to focus on form.  That’s what I did today.  I focused on form, on keeping my toes pointed down and arms at a good angle moving forward.  I didn’t start breathing hard until I started racing Katie with a sub 7 minute mile.  I’m glad I got outside today.  I’ll be ensconced on the couch for the remainder of the day watching college football.  I love November.

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Left Hand Trail

02 Saturday Nov 2013

Posted by Ed Mahoney in Running

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Tags

Austin Marathon, Boulder Valley Trails

jen and keithI thought twice about running this morning.  The plan was to run with my neighbors at 8am.  It was 33° at 8am and I was still sipping coffee and reading the Journal.  Steve changed his plans to 1pm.  It would be 61° by that time.  Then Jen and Keith pushed their target out to 9am.  I can do 9.  Plus, this week is going to feel like winter so best to start getting acclimated.

Turns out my reluctance was silly.  Even this early, the weather was perfect for running.  Temps in the 30s with full sun and no wind in Colorado can be gorgeous.  Today it was.  I kept my tights on but didn’t really need them.  I left my jacket in the car though.  Good call.  I didn’t need my gloves either. We launched from the Eagle Trailhead and turned on to the Left Hand Trail a mile and a half later where the Sage Trail reaches the Boulder Valley Trailhead.  That’s where we took this first picture.  Left Hand Trail leads mostly north to Neva Road.  We turned back around at the Left Hand Trailhead for a 9 mile run.  Really beautiful day.

jenNot sure what you’ve been doing since my 2013 racing schedule completed a couple of weeks ago, but I’ve been planning my winter running plans. The Longmont Turkey Trot 10K is just a week away.  I haven’t registered yet but this is in my backyard.  I’m obligated to show up to compete for my age group.  The following weekend is a 5K in Denver that Ellie and Karen said they are interested in.  I’m going to wait a bit to make sure they are committed before registering for that one.  The same weekend is a Cross Country 6K in Boulder.  I’m waiting to see if I can form a team before registering for that event but am fairly certain I’ll do it regardless.  The final race of the year might be the ColderBolder 5K across the CU Campus.  I did sign up for this already.  I ran it last year and got a cool ski hat.  Last year my neighborhood ran another 5K on the same day – I ran both.  Have yet to hear if it’s on this year.

  • Longmont Turkey Trot 10K – Sat Nov 9th
  • City Park 5K – Nov 16
  • Cross Country Run – Nov 17th
  • ColderBolder – Dec 7th
  • Yeti Chase 5K/10K – Jan 26
  • Ralston Creek Half – Feb 9th
  • Austin Marathon – Feb 17th

My friends are thinking of two winter runs to start the new year.  A 10K in January and a half marathon in February.  I have to think about these.  I’ll likely run the Yeti Chase in January – weather permitting.  I’ve already registered for the Austin Marathon in February and expect to be down there all month so will likely miss the Ralston Creek Half Marathon.  I don’t intend to focus my training on any of these winter events other than to keep up my distance to be prepared for the Austin Marathon.  That can be tough once DST ends tomorrow with shorter days, but that’s why I set myself a target marathon.  Motivation.

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Fall Plan

26 Saturday Oct 2013

Posted by Ed Mahoney in Running

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Denver Marathon, Eagle Trail, speed training

York StI think this photo is in City Park.  It meets my primary criteria of showing both feet airborne.  Not sure why I find these pictures so cool when both feet are completely off the ground during about 50% of any running stride, but I do.  I’m less happy with the poor form this photo illustrates.  Note how my forward foot is heel-down.  That’s not unusual for distance running, but it’s poor form nonetheless.  I’ve been working hard to run toe-down and I do much of the time.  At only 5 miles into the Denver Marathon, I am clearly over-striding here.  Something for me to continue to work on this fall.  Might need to work on my double chin too, another thing this pic illustrates.  Why do race photographers think kneeling down is a good angle for pictures?  You’ll see what I’m talking about if you click on the pic to enlarge it.

The best method I know to practice running with downward pointing toes is to run fast.  Wearing minimalist shoes also helps.  I decided on a 9 mile run today on Eagle Trail with Keith.  Nine miles is too far for me to wear minimalist shoes so I wore my training flats.  I’ll work those more into my routine though on shorter runs.  After DST ends and I start running more 3 and 4 milers.

aurora Keith and I worked speed into our trail run today by leveraging a downhill mile on the Eagle Trail loop.  The loop is around 2.7 miles.  We circled it 3 times.  On miles 3, 6 and 9, we picked up our pace.  Our regular pace was about 8.5 minutes per mile.  For our fast miles, we dropped our pace under 7 minutes per mile.  Actually about 6.5 minutes per mile.  At some points I ran under a 6 minute pace.  The weather was 54° and sunny.  There are no additional health benefits to running fast, but it feels good.

My late fall to early winter running plan looks to include some shorter events – like 5Ks.  History suggests I don’t necessarily run a 5K any faster than a 10K.  In fact, my recent PRs have me with a 7:09 pace for a 10K but only 7:12 for a 5K.  I know I can break a 7 minute pace for a 5K.  Some speed training will teach my legs to run that fast.  This final pic is before the Denver Marathon.  Before the dawn.

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Post Marathon Syndrome

24 Thursday Oct 2013

Posted by Ed Mahoney in Running

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ColderBolder, Denver Marathon, DST, Kirsten Miller, PMS

kirsten millerI am posing here after crossing the finish line with Kirsten Miller.  She took 2nd out of 72 women in her 45-49 yr old age division with a time of 3:45:01.  For whatever reason the photographer wanted us both in this shot.  I finished 28 out of 92 men in my 50-54 yr old age division with a time 2.5 minutes slower, so you could say Kirsten is slumming it with me here.  I appreciate her adding some color to my otherwise mostly monochrome finisher’s photo.

I’ve had some time to digest my marathon and think of what to do with myself for the rest of the year.  For those of you who run marathons, or have completed comparable feats of outlandish athletic prowess, you understand the post event phases of somber reflection.  I would not be exaggerating to say an entire year of training went into my run last weekend.  Now I find my mind bloated from thoughts of how I did and what could I have done differently.  My decision-making is cramped by indecision on what to plan for future weekends.

The more I think about my first half pace, the more comfortable I am with it.  I might do better overall if I were to run slower at first, but that is my pace.  Maybe not a 3:20 pace.  I could stand to slow down a tad for a 3:30 overall pace.  I’ve decided on what I need to do to improve in marathons.  I am going to start carrying my own drinks.  I don’t drink enough electrolytes at the aid stations.  I know though that unless I stop for a full minute, I can’t.  I like the idea of having aid stations to obviate the need to carry a camelbak, but I’ll do better sipping my own brew.  Eating is even more difficult for me while running and I do better if I take my fuel in liquid form.  Next marathon I plan to carry my own liquid fuel.  I’ll likely appreciate the extra pockets from the pack too.  Old men can’t have too many pockets.

I’m still disappointed my hamstring cramped at 20 miles.  I had no warning whatsoever – I was running along fine and boom!  If you’ve never had your hamstring cramp, let me tell you.  It friggin hurts!  Ever see a sprinter pull up short of the finish or a football player screaming on the field?  It’s a big muscle to have cramp.  I’m so glad it didn’t keep cramping, but then I had to keep my speed down the final 6 miles because of it.  I actually think cooling down the final 10K was a good scenario because I felt great the next day.  I’ve never even been able to walk the day after a marathon but this Monday I ran six miles.  I ran ten miles yesterday and six today.  Totally recovered.  More importantly, no injuries.

Still, knowing my season is over is a bit of a let down.  That doesn’t mean I can’t keep running, but I don’t have anything big scheduled.  I’ll find some runs – ideally inexpensive events since I spent a few hundred already this year on running.  I got an invite today for the ColderBolder 5K on Dec 7th.  That’s a bit out there.  I’ll find some things to do in November.  Daylight Savings ends though in another week or two.  That’ll impact my training.  Traditionally, after DST ends, I start to run during the day, while the sun is warm.  The issue with that is I have to squeeze my runs in between conference calls so I’m limited to 3 or 4 miles.  I can still get some distance training in on the weekends.  We’ll see how the year winds down.

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Denver Marathon 2013

20 Sunday Oct 2013

Posted by Ed Mahoney in Marathons, Running

≈ 3 Comments

Tags

Denver Marathon, Platinum Lounge, Results

burning tree I wake up at 4:30 this morning for the Denver Marathon.  First, I shower and shave.  Not something I would generally do before a run, but I didn’t do either of these things Saturday and I’m a bit ripe.  I never made a decision on what socks to wear the night before.  I go for the knee-high compression socks.  I don’t wear them much because I don’t like dressing like a girl.  I’ve had issues lately with my calves cramping though and they are supposed to help mitigate that risk.  Plus, I suspect I might appreciate the warmth today.  Pulling on compression socks is a chore.  I check my toes first because they can be a bit sensitive.  One of my toe nails falls off after touching it.  Think of leprosy, I did.  There’s a new toe nail growing about half way to where it needs to be.  I wonder how long it will take to become a real toe nail.  Good thing we’re headed into winter.

I have a doughnut on the drive to Denver, along with my coffee.  Not sure why I bought those last night.  Probably because they are decorated for Halloween.  The road closures are already in place but it’s straightforward for me to park at the Denver Art Museum garage at 12th and Broadway.  This close-up parking is included with my Platinum Lounge – where I head next.  They have gas heaters setup.  Nice.  I hang here and put together my gear – pin my race bib on, load my fuel and I decide to wear my iPod.

match strideI don’t catch her name but chat with the lady standing next to me in the corral.  She’s from Indianapolis so we mostly discuss the Broncos game tonight which is fairly hyped up over Peyton’s return to play the Colts.  This race will publish my splits to facebook, as well as text some friends who provided their mobile numbers.  I start my Garmin as I cross the starting line but for some reason don’t look at it much.  I read the race clocks and am a bit concerned I might be running too fast.  I feel fine though.  In terms of breathing.  I’m a bit nauseous from the doughnut during the first 10K.  Not the smartest food choice, but what better time to eat a doughnut than before a 3000 calorie marathon?

I know a 7:30 pace is too fast for the first 5k.  I try to slow down a bit but otherwise feel comfortable with this speed.  I’m not breathing hard.  The 10K comes in at a 7:40 pace.  A slight moderation.  I begin to feel fatigue in the second half but don’t slow down much.  I eat my first fuel – other than sipping Gatorade at the aid stations.  I eat a chia seed bar.  This takes me a full mile.  I see Chris with his daughter and mine while eating my chia bar.  Chris takes photos of me throughout the second half of the marathon.  These pics of me in this blog are what he captured.  Thanks buddy.  Afterward he took the kids to Elitch Gardens.

red tree After 16 miles my pace begins to slow down.  I turn off my iPod at 18 miles.  The 3:30 pace sign passes me at 19 miles.  I try to hang with it but can’t.  I’m still averaging 8:05 per mile at 20 miles but am now running closer to 9 minute miles.  Then my right hamstring cramps at 20.4 miles.  A couple of sweethearts come to my aid with a banana and water.  I lose some time here but recover.  Unfortunately I am forced to purposely run slower than I’m capable of from here on out to keep my hamstring from cramping again.  I suspect I lose a minute per mile on my pace, so this likely added 5 to 6 minutes to my overall time.  I’m OK with this actually.  I had a good run.  I cross the finish line in 3:47:16.

I don’t think the starting temperature ever warmed up.  They hand out foil wraps at the finish and I take one.  The wind was not an issue during this run but it did pick up a bit in the final miles and added a chill to my sweat-soaked shirt.  It doesn’t take long before I begin to shiver.  I head for the Platinum Lounge for a post-race recovery.  I meet some guys near a gas heater – Jake and Charlie.  They ran the half marathon so have been here awhile.  Jake has already had 3 massages.  The lounge is nearly empty and there’s little competition for resources.  I wonder how many Michelob Ultras they drank.

finishI change into dry gear but it’s still cold and I continue to shiver.  I know this is because my body is too depleted to defend itself against the cold.  I’m also on the verge of cramping.  Not just my legs but my stomach, torso sides and hips.  I keep things in check but vomit all the food and drinks I ate since finishing.  Sucks because I need those electrolytes.  I feel better afterward though and it’s my turn for a massage.  The massage lady freaks out a bit because of my shivering.  Or maybe because I’m overly vocal about my pain.  That’s my style.  Some of us are screamers.  She cuts the massage short because she thinks she might hurt me.  Wimp.  Then she calls over the medical staff because I refuse to go to their tent.  This is silly.  I’m delicate but am drinking my electrolytes and avoiding cramps.  Did I mention the masseuse spilled my beer?

I commend the race on this level of care but I’m experienced and know I don’t need any help.  I was in their medical tent last year and forced to drink a bottle of Gatorade spiked with salt.  It was like drinking from the Gulf of Mexico.  The doctor asks me some questions to ensure I am fine.  She wants me to go to the tent but I provide the right answers to remain in the lounge.  “Have this ever happened to you before?”  “Yes, this is nothing really.”  “Have you vomited?”   “No.”  Not only am I fine and just need a little time to refuel, but I can guarantee you the med tent doesn’t have gas heaters or beer.  The doctor lets me stay.

I drive home when I can’t stand the cold anymore.  The temperature continues to drop and the wind is picking up.  I pick up my first ever Five Guys Burger.  They are awesome.  Karen has a roast slow cooking and serves it later with twice-baked potatoes.  Watching Denver in a close game now with the Colts.  Another epic run and a great day.

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Gear & Swag

19 Saturday Oct 2013

Posted by Ed Mahoney in Running

≈ Leave a comment

Tags

camelbak, Denver Marathon, Pearl Izumi

Durango StartI don’t have sponsors.  Apparently there is some FCC disclosure regulation that requires bloggers, or writers in any medium, to be clear about sponsorships when reviewing products.  I rarely focus on reviews but figure I mix in my product endorsements as part of the details of my stories.  I feel compelled to relate my first race experience with my fairly new Camelbak during the Durango Ultra.  While I’m at it, I’ll share my feedback on the swag I picked up today at the Expo for tomorrow’s Denver Marathon.  I have my head down in this pic at the start to the Durango Ultra starting my Garmin.  That’s me in the blue jacket and red hat.  Rob is to my left – to the right of me in the pic.

camelbakI’m as quick to dis a product as I am to praise it.  Making my contribution.  Mentioning products accounts for many of the search results that lead to my blog, so I figure there’s value.  I don’t want my review of the Camelbak Rogue Hydration Pack to come across as negative.  It failed several times, but it failed so gracefully.  I only filled the 70 ounce reservoir less than half full with water.  Rob and I debated a great deal on how much we should leverage the aid stations.  I packed some Chia Seed bars in my pockets and stored extras in this pack.  I had to remove the pack to reach the pockets, which I did to eat several more bars, but that wasn’t at all inconvenient considering my pace.

I bought this pack because my blue running vest chafes my tailbone on long runs.  This wears high on my back.  I love the fit.  I wore it for my recent Georgia Pass run and it met all expectations.  Fairly quickly in the ultra though the little black plastic connector that attaches the clip for my strap fell off.  It remained attached to the chest strap, but seemed too complicated at the time to reattach to the shoulder strap.  And I didn’t need to reattach it because the drinking hose attaches in a similar fashion and position.  The hose held my pack together in lieu of the chest strap.  I simply tucked the chest strap under the other shoulder strap to keep it from flapping. This is what I refer to as failing gracefully.  The water hose served as a redundant strap.  Until the little black plastic connector that attaches the hose clip to the shoulder strap also fell off.  Completely.  I stored it in my pocket.  Then I discovered an extra flap of material on the strap that I could tuck the end of my hose into and continue to have it hold my pack together.  This worked so well, I’m not sure it isn’t designed for this purpose.  So yet another redundant system.

I can’t tell you if any of this is by design.  I find it brilliant nonetheless.  Or maybe I’m just a running MacGyver.  That ultra was a total success from a gear and nutrition perspective.  Combined with the snow covered Las Platas, it was a great experience.  Hope tomorrow’s Denver Marathon is just as enjoyable.  I picked up my race bib and related swag today.  I’m disappointed the race shirt is short-sleeved.  And that it’s essentially the same as last year’s shirt.  And that it’s ugly.  It is a more manly blue than last year’s baby blue, but that’s the only good thing I can think to say.  I like to wear the race shirt when the weather supports doing so.  I just learned the forecast calls for 45° when the run begins.  Previous forecasts were for 31°.  The 5 mph wind hasn’t changed, and is fine.

The day will warm up to 49° and is really perfect running weather.  But it’ll be cloudy all day.  The sun makes a noticeable difference in Colorado.  Everyone’s different but for me, an October marathon in Colorado calls for a long-sleeved shirt.  This run starts at 7:15am.  Sunrise isn’t until 7:16 tomorrow.  I want to be warm and comfy while I wait for the run to start.  And, I don’t know if this is scientific, but the downtown in a city is always colder than elsewhere in a city.

ultra shortsSo I won’t be sporting the official event shirt tomorrow.  I’ll layer with one of my short sleeve, cotton Moab race shirts underneath one of my favorite long-sleeved, running jerseys.  I picked up an awesome Pearl Izumi running jacket I could wear too.  The sleeves come off making it a vest.  Had the weather not warmed up to 45°, I’d consider wearing it.  Even better, I purchased a pair of Pearl Izumi ultra running shorts at the expo.  I spent some money at the expo.  The liner in these shorts wrap all the way around the legs – almost like having some short tights underneath.  These will keep me feeling toasty.

Durango FinishI won’t bother with gloves but will be wearing the 2013 Boulder Marathon hat.  That event was cancelled but they gave out the hats.  I’ll be looking for any others.  Because I’m a gentleman runner, I registered for the Platinum Lounge.  This gives me close-up parking and a private area to warm up and cool down before and after the race with coffee, bagels, private restrooms and other amenities.  I may not run fast tomorrow, but I’ll be comfortable.  Actually, I expect to run well – possibly in 3:45.  I’ve been dreaming about a 3:30 marathon to qualify for Boston, but can’t point to any recent runs to suggest I can run that fast.  I’ll be happy with anything under 4 hours.  What I want more than anything is to run a consistent pace without cramping or bonking.  Wish me luck.

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Ultra

13 Sunday Oct 2013

Posted by Ed Mahoney in Running

≈ Leave a comment

Tags

chia, Durango Double Ultra, Switzerland of America

M$HWYI should be stitching up my Halloween costume.  Instead, I’m watching the ten o’clock news, because tomorrow I drive to Durango.  Almost embarrassingly, I have to consider the possibility of a fourth primary route.  I’ll have to drive down I-35 for a 100 miles or so to Walsenburg.  Then drive another 300 west on Hwy 160 over Wolf Creek Pass.  The opposite corner of going west 300 to GJ and south 100.  The Pagosa Springs approach would be nice.  It would not include Red Mountain Pass, Molas Pass, and Coal Bank Pass.  This picture is on the road between Ouray and Silverton.  It’s referred to as the Switzerland of America.  There are 76 miles between Ouray and Durango.  Each mile is just like this.

I go to bed Thursday night a little bummed.  The snow storm that was supposed to steer north into Wyoming is dumping over Colorado.  Mostly wind, but my local news is hyping up the snow.  The weather channel isn’t nearly as dramatic, surprisingly.  I come to the conclusion their focus is still on leaking oil wells related to the Great September Flood.  I wake up having decided I will drive Hwy 285 through BV, Monarch Pass, the Black Canyon, and lastly the Switzerland of America.  I fail to view any media suggesting this route, that hovers around 7000 feet, will be closed today.  It doesn’t help that the Weather Channel and my local news have such varied spins on this event.

SilvertonAn accident is blocking my interchange at I-70 and E-470.  I know this as I approach the interstate off Hwy 52, because my radio tells me so.  It’s cleared by the time I pass through but can’t possibly account for some of the weird slow downs along the way.  I sit on Kenosha Pass for 10 minutes due to construction.  Snow flurries start on Monarch Pass.  The snow falls off and on all the way to Durango but the roads are clear and it’s a gorgeous drive.  The Black Canyon looks on fire with flaming Aspen and low hanging clouds for smoke.

I can’t see the Switzerland of America as I turn south on Hwy 550 because of the low cloud cover.  As I pass through Ridgway the sun suddenly illuminates the mountains that box in Ouray.  Always stunning.  I stop by Kristopher’s Culinaire in Ouray to say hi.  90 minutes later, I meet Rob at Ska Brewery in Durango.  I camp out at Rob and Sue’s house for the weekend.  They live up Lightner Creek on a mountainside.  I would describe it as romantic but everyone lives like this in Durango.  On the sides of mountains.

starting lineSaturday morning, we toe up to the starting line,   This run is that small.  We begin on the street but hit the trail after a mile and immediately begin climbing.  I warm up on this first hill.  I remove both my hat and gloves before one and a half miles.  I keep my jacket on because the wind is cool on top the ridges.  I tie it around my waist after 3 miles and leave it there.  I replace my fleece hat with my orange marathon hat to keep the sun off my face and the light out of my eyes.

There are 53 runners.  With a twisty trail in the trees, I lose sight of all of them and feel like I’m running alone.  I run back into a crowd of them around 5 or 6 miles where the course splits.  It should lead right, and the left branch is where the loop rejoins this leg on the return.  The volunteer doesn’t know the route and one runner goes the wrong way, oblivious to our shouts while listening to her ear buds.  A guy from her group chases after her to bring her back.  I get lost myself a short while after this and waste a good 5 minutes searching for the trail.  I don’t find it until the next runner behind me catches up and spots the way.

This is an extremely technical trail.  The path is challenging and staying on course takes constant vigilance.  Intersections with other trails are well marked but it still takes quite a few educated guesses.  Keeping a straight line is what I know to do from experience and it almost always leads back to the trail.  I suspect I am running oftentimes off-trail, but false paths generally lead back to the main trail.  At times, I have to slow down, not because of fatigue, but in order to sight the trail markers – little blue and white ribbons strung up on tree branches.

RobRob catches up to me shortly before we are half way into the run.  He’s highly skilled at following the trail.  This relieves me of the pressure to sight the trail and probably helps me to run faster.  Trails are slow though compared to running through neighborhood streets.  There is snow in places and significant mud.  I never fully fall but stumble a couple of times – stubbing my toe hard on rocks.  I can see by traces on the ground where runners before me have fallen.  This is a hint to tread carefully.

snowThe mud dries up somewhat later in the run and makes for some nice cushion for sore knees.  Another challenge of the trail is when it runs along the ridge of a hill.  Footing is tricky over the rocks and I wonder whether I’ll fall left or right over the ledge should I trip.  This is what hikers refer to as a bit of exposure.

Even if this run were only a 10K rather than a 32 mile ultra, it would be hard.  This is a real trail.  Snow, mud, hills, twists and turns, exposure.  After 40 kilometers, the trail has stopped surprising me.  Did I mention the tarantula?  I took pictures but they didn’t turn out well.  The only obstacle now to finishing the final 10K is me.  My feet are tender.  My hamstrings feel close to cramping.  There are knots of pain in my thighs.  I must be refueling well though because I’m not bonking.  It’s hard to tell sometimes when I’m climbing a hill and have to walk.  I tell myself I’m fine, it’s just the hill.

aid stationFor fuel, I eat four or five Chia seed bars.  Each fruit bar contains 155 calories with sugar, protein and a healthy dose of potassium.  These will be in my pocket for next weekend’s Denver Marathon.  They leave me feeling like the spirit of the Tarahumara Indians are guiding my feet over the trail.  I stumble right at 26.2 miles – a marathon – but don’t fall.  Maybe I had the protective benefit of trail spirits, maybe I didn’t, but I finish this race still running strong and uninjured.

This is the most amazing trail I’ve ever completed.  The 25 mile Collegiate Peaks Trail Run was special.  And the IPR is unmatched with its 10 mile climb above Ouray and 7 mile drop into Telluride.  But this trail ultra is a runner’s dream.  Durango is truly a trail runner’s paradise.  Boulder County has some good trails but it doesn’t come close to Durango.  The entire town is surrounded by mountain trails.  I find myself somewhat smitten with this town.  I could live here.  Rob and I finish 4th and 5th respectively in our 50-59 year old age division.  It takes us 8 hours and 25 minutes.  I plan to visit Rob a few times before next October to become more familiar with this trail.  I’ll be back for next year’s Ultra.

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Ed Mahoney is a runner, author, and cybersecurity product director who writes about endurance, travel, and life’s small ironies. His blog A Runner’s Story captures the rhythm between motion, meaning, and memory.

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