Tag Archives: Shoes and Brews

Back on the Trail

07 Sunday Mar 2021

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This is a running blog and I’m a runner again. Under a warm Colorado sun, I ran my first miles since November. I’d put on too much weight to run, although I walked regularly. I’m not a snobby runner and truly believe walking is as healthy for you as running. But I like running more. And since I returned from Texas this year, I’ve been working out on my elliptical, which is a fine piece of equipment, but it’s not running.

I’ve dropped ten pounds this year and felt like I might be ready to try running again. The biggest problem with the extra weight was it made running so hard. The other issue is it leads to poor form and possible injury. My running form this weekend was certainly more of a shuffle, but I believe I maintained a decent footfall technique, landing on the forefront of my shoes to spare my knees too much impact.

Like returning from outer space, the trail introduced gravity that wasn’t noticeable on the elliptical. And today, my legs have soreness never present after even two-hour stints on the elliptical. So now, in addition to working on my cardio, I’ll hopefully improve on my muscle tone. Mostly though, it just felt so good to be back outside, under the sun, viewing the snow-capped Indian Peaks, on the trail.

Later in the day, I met up with my buddies at Shoes and Brews for a socially-distanced beverage. Non-athletes don’t generally feel welcomed here among all the shaved legs and hard bodies. I felt I like belonged though. I ran 8 miles in my return to the trail. Well, I ran about 6 miles because I had to mostly walk the remaining hills on the return. Still, running or walking, I was back on the trail.

CollaBEERation

05 Saturday Nov 2016

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ellie-n-ed

This morning’s 5K race was a collaBEERation between two Longmont Brew Pubs, Left Hand and Shoes & Brews.  I planned to run with Ellie, but she paired up with Susan instead.  I have some closer up photos of them finishing together, but this one captures Susan with both her feet airborne, and the two peaks of the Twin Sisters in the upper right.

 

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I don’t have any pics of Keith running, because he finished 15 seconds ahead of me.  We had a good race, with Keith leading the first mile, I took over for the second, and then Keith stormed back into the lead for the third mile.  I was just behind him until the final half where he put on a strong kick.  This photo of Jill and Rychie shows them finishing strong too.

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Quite a few of my friends came out to run this morning.  I didn’t get pics of them all.  Awesome fall day with 50° temps and full sunshine, no wind.  And of course, a dozen of Longmont’s brew pubs set up booths afterward to dish out free beer.  I quaffed a Rabbit Mountain Red Ale from 300 Suns.  Jen, Steve and Jill enjoyed some tasty brews as well.

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Nacogdoches

21 Friday Oct 2016

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stephen-f-austinMy old high school buddy Toby Thurman posted this photo recently of us racing the 1500 meters in college.  Spoiler alert, he sprinted past me at the end.  I hope Toby is fat and bald now.  This particular race was at his college, Stephen F Austin, in Nacogdoches Texas, circa 1984.  I ran for Texas State.  I ran the 10K earlier in the morning, where after leading the entire race, yet another high school buddy running for SFA sprinted past me at the end.  That was Scott Holman.  He became a standup comic, so if he’s not fat and bald now, at least I know he’s starving to death.

Toby lamented on his post the loss of speed that comes with age.  The effects of aging are heightened by melancholy thoughts of youthful athleticism.  Still, I wouldn’t give up the memories of racing balls out around the track.  And even though I’m so much slower nowadays, I still enjoy racing.  When I returned to serious running a few years back, I couldn’t maintain a strong race pace for a complete event.  If the event was a 10K, I might find myself holding a strong pace alongside another runner for two of the six miles.  That was good enough for me.  I’ve improved to where I can race the complete distance now.  Not at a pace comparable to my youth, but that doesn’t matter.  Racing is a feeling as much as anything else, and it can be experienced at any pace as long as you’re running alongside someone of equal abilities.

This wasn’t a strong racing year for me and I miss it.  I’m still in pretty good shape, I just haven’t been running many events.  That’s about to change.  I’m signed up for two events in November.  The Shoes&Brews 5K and the Longmont Turkey Trot 10K.  Then the Colder Bolder 5K in early December.  Always a fun event across the CU campus with nice, free photos.  I’m going to finish the year strong.

Brewfest

03 Tuesday Nov 2015

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sole mates 5KThe French have their wine.  Russians have their vodka, the Brits their gin.  Runners have beer.  We think of it more as a food source than hydration, but like the libational cultures listed above, we drink it mostly for its communal properties. Say what you will of Colorado’s highly cultivated strains of indica and sativa, before the Internet and Facebook, beer invented social.  So it should come as no surprise that this morning’s Sole Mates 5K and Brewfest actually began last night during the race packet pickup at Shoes & Brews.

If you don’t already know this, life is better with beer.  Beer is better with friends.  And beer with running is a dream team. That Ashlee and Colin decided to open up a specialty running shoe store with a taproom surprised no one in Longmont. They think they were so clever. I think they were idiots for not doing it sooner.  Imagine walking into a pub where absolutely everyone is dressed like a runner, sports an unusually small ass, and even smells like a runner. No pretentious bullshit in this taproom, unless maybe you start discussing patrons’ times on the 800 meter beer board.

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Ask yourself, how many packet pickups have you attended in a taproom?  Oftentimes they are arranged along with a vendor expo, sort of like walking through the gift shop at the end of a Disney ride.  But a taproom loaded with runners?  And the next day’s race isn’t scheduled until late morning at 10am?  This is the genius of Ashlee and Colin.  Karen joined me in the taproom since we picked up my race packet on our way to dinner.  She was happy to discover they also serve a Chardonnay.  I drank the one beer they brew onsite – a Lumbersexual Flann-Ale.  Think an Urban Woodsman meets Northern Brewer.  Tastes and smells like a musky hipster sleeping in your malt room on a cold winter’s day.  I stole that description from their menu.  Karen and I continued on to dinner, meeting up with Brit and Ellie at Tortugas.  Then Chris and Renee showed up and joined us.  After dinner, we gathered with more friends at 2020 in our neighborhood.  At some point I switched from beer to wine, but I don’t think that challenges my metaphor for this weekend’s race.

Ed

This 5K runs from the Left Hand Brewery on Boston Ave., to the Shoes & Brews Taproom.  And they are pitching it as a brewfest.  Despite the cool 40° weather, well over 300 runners line up.  Good call as there is little wind and full sun.  If I were running farther than 3 miles, I wouldn’t bother with tights.  But I do wear running tights, a long-sleeved Under Armor jersey and running hat.  Feels perfect.  Chris and his daughter Julia took these pictures as they volunteered as road marshals around the 2 mile point.

Keith

Either they didn’t do the math or they didn’t care about squeezing 300 plus runners onto a hike & bike trail, but Keith and I weren’t able to start anywhere close to the line.  This forces us to run slow the first half mile and I can’t complain.  I end up running a PR 19:54 – a 6:25 pace – and took first for my age group.  The slow start no doubt contributed.  I wasn’t even tired at the end, even though I finished strong.  Warming up with a slow start and gradually increasing your speed results in the best running experience.  I’m surprised I was able to do so well with such an exceptionally slow start.  I didn’t wear my Garmin and wish I knew my mile splits.  Doesn’t matter, felt great.

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Not sure if Keith ran a PR but he ran well too.  That’s Longs Peak in the background above as Keith kicks it in.  That’s assuming you’re even looking at Keith and not that girl’s glutes.  I consider well-formed runners more art than sport.  Susan seemed to enjoy her run along with Abbie and Heather.  Those are all the friends and neighbors I saw.  It doesn’t take long to finish 3.1 miles and by 10:30am, we’re all gathered in the Shoes & Brews parking lot listening to live music and drinking tap beer.  I begin with a couple of Introvert Session IPAs 4.8% ABV from Left Hand Brewery.  Before long, I’m drinking their Milk Stout Nitro 6% ABV.  It’s not nearly noon and I’m lit up like a firefly.  Fortunately I’m not driving as we leave for lunch.

abbie and susan

Abbie is on the left and Susan the right in the above photo.  Abbie ran with her sister-in-law Erin.  We lunch at yet another brewpub – Longs Peak Pub & Taphouse, where I quaff a couple of F.Y.I.P.As.  Yes, that stands for Fuck Your IPAs.  It’s an adult menu.  I miss the initial joke but somehow I get served water in a kids cup and so they think it’s funny to continue serving me in kids cups.  I seem okay with it.

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A Hard Run

22 Thursday Oct 2015

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4 miles90% of marathons is half mental.  The other half is the course.  The Denver Post reported Monday that massively slow times in the 2015 Denver Marathon were due to the hard cement course.  Apparently, unyielding cement impacts the legs much more so than asphalt.  Who am I to argue?  This was a hard run in more ways than one.  The fatigue so familiar to the final six miles came to my legs a good ten miles early.  I found myself walking 100 meters or so every mile after 20.  I nearly completed mile 26 without walking, until I slammed into a lady toting her suitcase in the street.  Some marathons are fated to suck.  This first photo above is at 4 miles, the photo below is at 23 miles – both on the never-ending river of concrete.

23 milesI conveyed my disappointment in my earlier blog on the marathon last Sunday.  I can tell you I’ve already forgotten about it.  The trick to sports is selective memory.  I just completed 8 fast-paced miles in the cold, October rain, and that’s all I remember.  Quickly forget the bad runs and move on.  Really, all runs are hard.  Some are just slower than others.  The experience would be lost though if you don’t take away some lessons learned.  For me, I will try to avoid cement hike and bike trails in future marathons.  I suspect cement is a poor choice for the half marathon distance as well.  I struggle enough as it is on asphalt roads.  I train exclusively on cinder trails.

finish lineMaybe there are other lessons to be learned.  I wore my camelback for the third time and as usual drank about 20 ounces.  That’s about half what experts say I should drink but I didn’t cramp during the run.  I cramped a bit afterward.  There’s part of me that thinks I should make an effort to drink more but I drink to thirst and my belly feels full.  Not sure if my light fluid intake is an issue.  I’m curious if wearing cushy bottom shoes mitigate fatigue much on hard surfaces.  I avoid big-bottom shoes because I try not to land on my heel.  I like to maintain a short stride.  I believe this reduces my incidence of injury.  Right or wrong, my legs suffer from ridiculous fatigue in road races.  I appreciate comments on this but suspect I just need to experiment.  The next event that I know will be on a mix of asphalt and cement (and snow and ice) is the Colder Bolder in December.  That’s only a 5K but maybe worth trying some soft shoes to race in.  I see a trip to Shoes & Brews in my near future.

finisher photo

13 Weeks

27 Saturday Jun 2015

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BB KickBeginning this past week, I have shifted gears from speed to distance.  Speed being a relative term, my focus on interval training paid off in the 2015 Bolder Boulder as I ran a personal best.  I even displayed a strong kick in Folsom Stadium, pictured here.  I feel this was my best success at improving speed since I got back into road races six years ago.  That said, I’ve dropped to 28th place on the Shoes & Brews 800 meter beer board.  So it’s time to give up on speed and turn my focus to miles.  This plan will prepare me for my next scheduled race – the Boulder Marathon in September.

I’ve established a 13 week mileage plan that begins with 60 miles per week and reaches 100 miles before tapering back down to 60.  I hit my first 60 mile target today with a 12 mile run on Betasso Trail.  This is a good plan considering that I am starting out already in really good shape.  And because running extensive distance like this is a proven method to prepare for a marathon.  Running 26.2 miles after training this arduously will be almost a non-event.  There will be no nervousness at the starting line after completing this training plan.

If there’s any weakness to this plan, it’s that I’ve never run more than 70 miles in a single week – in my life.  And I find that the wheels tend to start falling off if I run any further than 45 miles in a single week.  Honestly, 35 miles is my sweet spot.  The challenge then will be avoiding injury. I won’t hesitate to scale back the miles given sufficient pain. I’m no hero. And I’m not stupid. Can’t run if I can’t run. But I’m actually quite interested in my ability to manage these training challenges. I’ve learned tons in terms of stretching and exercises to mitigate muscle overuse injuries. Ironically, I learned much of this from my cancer physical therapy last year. My Physical Therapist, Jennifer Davia, taught me the importance of adductor and abductor exercises to keep the muscles in balance that connect the hip to the knee.  The focus of that physical therapy was to be on pelvic floor recovery, but I leveraged Jennifer’s knowledge of running injuries and have performed these routines since last summer with good results.

My next concern is with recovery.  Even if healthy, will I have the energy to run the next day?  This week, the answer has been no.  It’s possible I’m not acclimated to the heat.  Colorado went from a cold spring of 70° days to 90° days literally overnight.  I haven’t been timing myself but I’ve been dragging with these back-to-back, 8 mile runs.  I expect to have trouble recovering after my longer weekend runs but am a bit surprised I can’t recover better after 8 milers.  Hoping it’s the heat.  I should probably start to consider supplements.  I do take supplements that focus on electrolytes (sodium, potassium and magnesium) but have never experimented much with muscle-related supplements.  Not sure I want to but might have to keep an open mind.

My final concern regards having the time for this.  I don’t generally run every day because, between work and personal obligations, who has the time?  I have to commute to the Denver Tech Center twice next week, so I’ll need to adapt for that.  I’m disciplined enough to average 5 days per week, but there are even times I’m too busy to run on the weekend.  I’ve always made concerted efforts to dedicate myself when training for marathons.  Running 26 miles is just too painful unprepared.  I do have some hiking and backpacking planned for this summer.  I’ll count mountain hiking miles as running miles.  I think that’s fair since I typically find myself pushing my aerobic threshold as hard hiking as I do running.

My training plan consists of two week segments.  The first two weeks will target 60 miles per week.  Then 70, then 80, 90 and finally 100.  That will consume 10 full weeks.  Then I taper down to 80, then 60, and then whatever I decide to run the week of the marathon for a total of 13 weeks since signing up last weekend.  I’ll keep my daily runs at 8 miles for 4 weeks, and then only add 2 miles per week to 10, then 1 mile to 11 and another mile to 12.  I add the bulk of the distance increases to my weekend runs.  I won’t have time to run longer during the week.  And I strongly believe in the need to work myself up to 20 mile runs to condition my body for 26 miles.  This might also play into my ability to avoid injury by keeping my daily runs manageable.  I believe I have the experience to pull this off.  But “it’s not the years darling, it’s the miles.”

Sunrise Stampede

20 Saturday Jun 2015

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leadville halfBeth (aka ShutUpAndRun) invited me to run the Leadville Heavy Half Marathon this weekend.  With over 3700 feet of elevation gain, who wouldn’t want to run that?  Here’s a photo of the organizers scooping the snow off the trail in preparation for the race.  They spent 6 hours per day for 6 days digging this four foot wide, two mile path to the summit.  They broke 6 shovels.  There seriously is a part of me that wanted to run this half marathon.  As much as I appreciate the invite, I instead chose to run local this weekend.  This will give me time to attend yet another graduation party.  I also planned to sneak in Jurassic World but my family couldn’t wait and we saw that Thursday night.  Epic Dinosaur movie – well done.

I don’t intend to race this 10K hard, but I am looking to get in a strong workout.  Occasionally I treat these races as premiere events, like the Bolder Boulder a few weeks ago.  Others I simply consider to be a good workout opportunity knowing that, by running with a group of people, I’ll run harder.  So I’m not looking to PR but hope to run about a 7:30 pace.  I run closer to an 8 minute pace in workouts alone.  Sometimes in these no-stress events, I find that I run quite strong after loosening up the first one or two miles.  I do hope to find some part of this run where I fall into race mode.  Running two or three miles at an uber elevated pace would be ideal.  Maybe the first two miles slow, the next three miles under 7, then cool down with an 8 minute mile.  That’s my plan as I warm up.

My concerns are that one, the Cottonwood pollen has been killing my breathing lately – literally choking me.  And two, I couldn’t find an elevation chart for this course.  Elevation charts are fairly critical for establishing pre-race plans in Colorado.  Altitude can make the smallest slopes feel like mountains.  But I can wing that by surging on down slopes when I notice them.  While I’m not familiar with running on these streets, I don’t expect any major hills.  This is very likely a faster course than the Bolder Boulder.  I run into Ashlee – of Shoes & Brews.  Colin and her are running the 10K.  She tells me this is about as hilly as the Bolder Boulder, mostly in the first half.  Although it will finish downhill so nothing like climbing up Folsom in the BB.  So maybe I’ll run the first half slow.  I guess I really don’t have a race plan.

I warmup well enough so that I don’t go out too slowly.  This works as I go out a bit faster than expected with a 7:03 first mile.  At least it isn’t under 7 minutes.  The hills increase from here and I keep a steady pace, possibly slowing down a bit.  In fact, I do run slower as the second mile comes in at 7:12.  This feels comfortable and I hope to just keep this pace the rest of the course.  I’m running strong but well enough under my aerobic threshold.  I surge into a short downhill at 2.5 miles, near MacIntosh Lake, but start to cough hard from the Cottonwood.  This is exactly when I start to cough during my workouts.  It nearly stops me for a minute but I recover and take some water at an aid station.  I’m bummed because it slows me down as I am gaining momentum.  I complete the third mile in 7:28.  A good workout pace.

Into the fourth mile I start to race another runner.  I learn later that his name is PJ (40 year old Patrick Schrodt).  Although I might have him confused with 44 year old Bill Depaemelaere.  These young guys all look the same to me.  I catch him and we switch taking leads the rest of the race.  My fourth mile is almost identical to the third, at 7:32.  This is also a high point for the course and it’s mostly downhill from here. Just as I begin to unwind, I have to stop to retie my right shoe.  Dammit!   I lose a half minute for this.  I ordered some new shoes earlier this week online but they don’t arrive until Monday.  They will have speed laces, so I won’t run into this issue again.

I keep PJ in my sites and am close behind him.  Despite the shoe lace issue I run the fifth mile faster in 7:09.  I feel good, aided by the down slope.  I keep this pace for the final mile rather than cool down since it feels good.  I slow down marginally as we near the Longmont High School stadium because I don’t care to put on a kick.  Still, I pass PJ during this slow down.  He passes me back once we are on the track.  The course finishes with a quarter mile lap around the track.  PJ puts on a bit of a kick and finishes 30 meters ahead of me.  I’m content running behind another guy, but pass him with a kick of my own the last 100 meters.  I think I decided to kick past him because he looks my age with a gray crew cut.  And because I am barely breathing hard.  He had passed me the first half mile and it felt good to catch him.  I learn afterward his name is Paul Colvin and is 45 years old.

Sunrise StampedeI run my sixth mile in 6:58, the fastest pace of the entire run.  Surprising but then it is downhill vs uphill for the first mile.  I cross the finish line in 45:32 for 2nd place in my age group, which is about what I was hoping to run.  I run into Jill, one of my teammates from the Snowmass Trail Relay, at the finish.  She ran the two mile course with her daughter.  Her husband is still out running the 10K.  This photo captures PJ in the middle, and another guy, 43 yr old James Vardas, whom we passed back and forth throughout the run.  I think he’s the guy PJ kicked in with at the end.  The race results suggest I confused PJ with Bill.  This race was tougher than I anticipated.  Hot with no clouds, hilly, and strong competition.  Good way to start the morning.  Next is a graduation party for Ken Farmer’s son, Ben.  I expect good eats and beer.

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.

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?

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.

Twin Lakes Twenty Milers

13 Saturday Dec 2014

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SkoopI began my training for the Austin Marathon with two twenty milers to Twin Lakes this week.  One last Sunday and another today – Saturday.  Not a bad start considering my hamstring pull.  I still don’t know how I ran twenty miles a day after pulling my hamstring.  I wasn’t sure I’d be able to run at all.

I set the day after the Colder Bolder as my first day of marathon training and despite my sore leg, figured I’d just run slow.  I started out hamstrung but my leg loosened up after a couple of miles and I ran a fairly normal 9 minute mile pace out to Twin Lakes.  This is the ten mile turn-around point.  I tripped running up the steps to the lake trail, on the last step, with my weak leg.  Then I had to stop a few times around mile 16 to stretch it out.  My pace then slowed to over 10 minute miles, but I was able to continue running.  My leg was super sore after that and I took Monday and Tuesday off.  Got in six miles Wednesday and joined Keith and Steve Thursday for the Shoes & Brews social run.  We’re pictured here tasting the Skoop samples.  I got in another slow ten miles yesterday and then, amazingly, I woke up today with my leg feeling much better.  So I ran another twenty miles.

I feel a bit silly now that I scheduled a visit to see a chiropractor, but that’s been long overdue.  I discovered Aetna, my insurance provider, won’t cover massages provided for by a massage therapist.  Aetna will cover massages performed by Physical Therapists and Chiropractors though.  There is a Chiropractor in my neighborhood that everyone speaks highly of, so I will see him next Friday.  I have enough issues for him to review other than my hamstring.  My hip is out of whack, probably has been for decades.  As a result, my right leg is shorter than my left.  I suspect this leads to most of my running injuries.  Time to find out.  I’m just happy this muscle pull isn’t severe and that I’ll be able to run through it.

I have an odd albeit short history with Chiropractic medicine.  I haven’t been a fan.  I know it has its place though and I’m going to give it a shot.  It’s not really possible to train for marathons without getting in some decent miles.  I need to stay healthy over the next two months.  Giving my body a tune up next Friday is probably a good idea.  Poor Steve, pictured in the middle of the above photo, is scheduled for surgery Thursday to correct his running injuries.  I won’t describe the procedure because talking about that stuff gives me chills.  But the whole neighborhood will be thinking of him.

Longmont Turkey Trot 2014

08 Saturday Nov 2014

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Dave and Lindsay pick up me and Ellie at 8am to run the Turkey Trot at 9.  It’s about a 5 minute drive to the race start over at Altona Middle School on the west end of town.  I’ve been up for several hours already, drinking coffee and reading the WSJ.  My race strategy is to line up front and let runners pass me the first mile.  After the first mile, I’ll stop letting runners pass me.  I’ll start off with a 7:30 pace, give or take.  After a mile, I’ll decide to either maintain a 7:30 pace, or speed up to 7:00 and race if I feel some pep in my step.  I should be able to run near a 7 minute pace, but that will definitely be considered racing.  A 7:30 pace for me is still an aggressive workout.  I run 8:00 to 8:30 comfortably.

Dave doesn’t look like a distance runner.  He’s built like an NFL QB – tall with massively broad shoulders.  Or maybe he looks like a swimmer.  He was a seriously competitive swimmer in his youth – a state qualifier.  He raced a few triathlons this summer and is in decent shape.  I get the sense he’s interested in this 10K because running became a focus event for him as part of his triathlons.  If you race triathlons, then you know this.  There’s always one of your three events that takes the spotlight for the season.  Either because it’s your weakest event or because you’re excelling at it.  The swim, the bike, or the run.  For whatever reason, you become smitten with one of those three for the season.  I think Dave wants to see how well he can run a 10K without all the other noise from swimming and biking. Something to take into the off season.  He has a cold but expects to run about a 9 minute pace.

Lindsay is a stellar youth triathlete.  She’ll run the 2 mile event today.  Ellie doesn’t run much but she longboards regularly.  She’s game for the two miler.  “Ellie, you want to run a 2 miler next weekend?”  “Sure.  Are the Sebestas running it?”  That’s the perfect fitness attitude.  Thinking of a race as something fun to do for the weekend.  Ellie is dressed for warmth in a pair of Brooks Infiniti III running tights she acquired recently from Shoes & Brews and the long-sleeve race jersey from the registration.  Lindsay sports yoga pants and a Nike hoodie.

The streets are wet from last night’s hard, long rain.  The humidity is high for this reason too at over 70%, making the 47° air feel cool.  With zero wind, this weather is ideal.  The girls sprint south and west on their two miler while we shoot off north toward Nelson.  I’m wearing Pearl Izumi shorts and short-sleeved top.  I warmed up in the long-sleeved race jersey but toss it to the side right before we start.  I think I’m on pace the first mile but feel a tad winded.  I clock 7:08 which explains my heavy breathing.  Per plan, I pick up my pace a bit and begin to pass others.  Still, my second mile is only 4 seconds faster at 7:04.  Mile three is 7:02.

I almost always push the fourth mile in 10Ks.  This is my favorite race tactic to shake off other runners.  I’ve been running along with a younger guy pushing a baby stroller.  He’s mostly in front of me but I pass him a couple of times.  This is funny to me because of my friend George’s recent blog post about being passed by some hiptser pushing a stroller.  There’s something irritating about it.  I give this guy some grief, accusing him of drafting.  We chat a bit.

I run 6:51 for my fourth mile.  Exactly what I was hoping to do.  I slow back down to my 7 minute pace though on mile five to recover.  7:08 again.  A twenty year old girl passes me at this point.  The only runner to pass me since the start besides this stroller dude I’ve been pacing.  I stay with her but can’t pass her as this mile on Nelson Road ascends a slight slope west-bound.  The rise is almost imperceptible but I feel my heart rate increase.  This keeps me from accelerating.  The course flattens out as we turn south onto Grandview Meadows Dr., allowing me to surge back ahead of the girl.  The stroller dude kicks past me with a strong finish.  I find this totally irresponsible and consider calling social services for child endangerment.  I let him go but do run strong to the finish and cross the line at 44:30 – a 7:10 pace.  My best is a 7:09 pace so this is one of my fastest ever 10Ks.  “Ever” meaning since I returned to road racing in 2010 after a 20 year hiatus.  I place 2nd in my age group.

I’m certain I did actually PR because this course is easily 100 yards too long.  The starting line was moved down the street from previous years.  And my Garmin recorded 6.41 miles.  Doesn’t matter.  This was a super nice run today.  I got into race mode and kept myself from falling into oxygen debt.  Despite my 7:10 overall pace due to a long course, my slowest mile was 7:08.  All other miles were within a few seconds of that except for the faster fourth mile in 6:51.  That’s an extremely steady pace which is always one of my goals.  Dave PR’d despite his cold in 56:15.  The girls ran together and enjoyed their two miler, placing 56 and 57 in their age group.  We later brunch at Lucile’s.  Next weekend is a cross country race on grass in Boulder.

 

The Marathon

19 Sunday Oct 2014

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finishI rise at 4:30.  AM.  Per my nutrition plan, I forgo coffee.  Discipline.  I’m serious about this run.  Not in a stressful way.  I’m going to have fun today.  This run is going to feel awesome.  My goal is to run an even, steady pace.  Maintaining my pace in the 4th quarter of a marathon requires a slower start and not prematurely boosting my metabolism before the event with coffee or breakfast.  I don’t really know if this will work.  My experience running suggests I’ll benefit from the slower start.  As for delaying my metabolism, well, I read the Internet.

Chris picks me up at 5:15.  We drive down together to the VIP parking spot close to the race start.  We are there an hour before start, but I almost feel rushed.  Time goes by fast.  I do take a sip of coffee before the race, but this is within 30 minutes of start time.  At least I think so at the time.  The 7:15 start is delayed by nearly ten minutes waiting for street closures.  I take some potassium supplements too before the start.  Trying to avoid muscle cramps in the 4th quarter is the focus of my nutrition plan.

This year’s course has some key changes.  We still run down 14th Street, past the Pepsi Center.  Instead of crossing Speer, we turn west on it and run up and around Sloan Lake.  The lake neighborhood is pretty once we reach it.  This is a much hillier course.  This doesn’t bother me since it’s early in the run.  I pace with Chris the first two miles as he starts out with controlled 9 minute miles before accelerating to a 7:30 pace.  My Garmin records 8:58 the first mile, and 8:32 for mile two.  This is the last I see of Chris for awhile as he quickly surges away on an uphill segment.  The road conditions are a bit disappointing with significant construction debris.  I later meet a woman who fell and was injured from this.

My goal pace for today is 8:30 but I speed up after these initial hills.  I complete mile 3 in 8:00.  The course around Sloan Lake flattens out for miles 4 and 5.  I run these in 7:53 and 7:27.  I’m speeding up but it’s early.  I feel very comfortable with this pace though and feel like I can maintain it without much effort.  Mile 6 is another uphill.  I run mile 6 in 7:28.  This completes the first 10K – at a faster clip than I planned.  Sloan Lake fades from view but we continue through some picturesque neighborhoods painted yellow, red and orange in the fall colors.

Mile 7 continues the incline.  I begin chatting with a runner who is complaining about the hills.  I tell him I’m pleased with the course change up.  Hills aren’t bad when they are early in a race.  I maintain a decent pace with a 7:41.  Mile 8 begins the drop back into downtown Denver and with it my pace falls half a minute to 7:19.  My pre-race plan, from studying the elevation profile, is to leverage this descent and run miles 8 and 9 with some speed.  I run mile 9 in 6:53.  I’m not concerned about running too fast here because it’s part of my plan to bank some minutes under pace before the half.

I suspect I’ll be able to maintain this momentum through downtown.  Well, on paper the night before in my planning.  Partly because the streets should be flat and because the crowds should be thick and motivational.  This turns out to be the case and I find myself catching back up to Chris.  He stops at a port-a-potty before I can call out to him.  This puts me ahead of him.  My evil side considers speeding up to put some distance between us.  I know though it’s too early for moves like that.  I run mile 10 in 7:34.

While I know Chris will eventually catch me, I’m surprised he closes the gap so quickly.  He calls out to me in the warehouse district north of Coors Field – just before mile 11.  I record 7:24 and Chris pulls even with me heading into mile 12.  Chris’ wife Renee and daughter are here and take some photos.  We run mile 12 together, chatting along about how we feel.  We are both starting to feel some fatigue at this point.  At nearly halfway, that’s to be expected.  We run mile 12 in 7:44.  I want to hang with Chris until we reach 17th street, where I expect to slow down from the hill that begins past Broadway.  Chris surges though to return to his race pace plans and I lose him again.

I’m a little bummed that I slow down on mile 13 to an 8:04, but it’s not unexpected.  This is a real hill.  And it’s still well under my 8:30 pace plan.  In fact, I complete the first half with a 7:50 overall average pace at 1:41 for 13 miles.  I’m happy with this.  Mile 14 is similar in 8:02, also uphill.  I’m starting to consider I might be able to maintain an 8 minute pace and begin to reset my pre-race goal of 8:30.  For this, I want to drop back down under 8 minutes per mile and I do.  The course flattens out through colorful City Park.  I run mile 15 in 7:39, mile 16 in 7:45 and mile 17 in 7:58.

Again, my pre-race strategy included the hope I could pick up some momentum on the return downtown via 17th Street, because it’s a downhill mile.  Instead, I post 8:08 for mile 18.  My surge through City Park costs me.  This is also a critical point in the marathon, where many runners hit the wall.  Fatigue is to be expected here.  I’m stoked that I’m still running around an 8 minute pace.  I begin though taking it mile by mile.  No more grand expectations.  I set my objective each mile for 8 minutes.  Mile 19 comes in at 7:55.  This will be my last mile under 8 minutes.  I pass Chris again here on Lincoln Street as he slows down for water at the aid station.  He passes me back almost immediately, but slows again on Speer.  Chris is hitting the wall.

I’m feeling it too.   Speer might appear flat to drivers.  I can tell you though, 20 miles into a marathon, Speer has a definite incline.  The slightest inclines become monster hills this deep into a marathon.  I slow down to 8:03 for mile 20 and 8:43 for mile 21.  This worries me that the wheels are starting to fall off but the course flattens out as we head into Washington Park.  This helps me to post an 8:29 for mile 22 and 8:24 for mile 23.  My total time here is 3 hours and 2 minutes.  It’s amazingly difficult to perform simple math when you’re this physically exhausted, but I begin to think I might have a chance at finishing in 3:30.  That would qualify me for Boston.

This excites me and I try to speed up.  I’m too tired by now though and despite some down slope, I slow down to an 8:39.  Bummer, but this is what happens near the end of a marathon.  The legs stop responding.  Mile 25 is mostly along Speer again and has a good downward slope too.  I run this in 8:18.  I’m pushing for that 3:30 but my updated calculations suggest it’s out of reach.  The hill up Lincoln on mile 26 doesn’t help.  My final mile is in 8:34 and I cross the finish line in 3:31.  7th place in my age division.

warehouse disctrictI’m disappointed to be so close to qualifying for Boston, but elated overall that this run went so well.  My overall pace is 7:59 because I actually run two tenths of a mile further than a marathon.  That oddity is from weaving side-to-side along the course, elongating the official distance.  I never cramp, even after the race.  I feel great and that was my goal for today.  My time is a PR by over 5 minutes.  I meet up with Chris and his family later in the day at Shoes and Brews in Longmont for a couple of beers.  From there, I get a pedicure at Main Street Nails.  Their location isn’t on Main Street in case you try driving there.  I’m currently ensconced on the couch watching Manning school the 49ers and set some passing records.  Great day.