Mark's Races

Race Report - Psycho Night Trail Run (Kansas City, KS)

2009-08-08T05:12:00.003-05:00

Where can you get down & dirty, swinging & sweating for only $8? At Kansas City Trail Nerds' "Psycho Night 10k Trail Run"!

I had my first encounter with the Trail Nerds at their "Psycho Psummer 20k Trail Run" on July 11, 2009. As you can read from my race review, that was an exceptional experience (as well as the place at which my trail "virginity" was "deflowered"). Since then, I've completed a second trail run - the Rock Creek 20k Night Race. On Friday afternoon, I loaded up the van with my wife and daughters in tow, heading for Kansas City, Kansas' Lake Wyandotte County Park - "home" of the KC Trail Nerds.

Here's what I found:

Registration: First, let's be clear - it wasn't a "race" per se, but rather an open "run". In promoting the event, they were explicit in pointing out that there were no frills - $8 got you a bib, a place in the race, water at two water stops, and a beer at the finish (the beer was not promoted, but rather a pleasant - and refreshing - surprise!). There was no pre-race registration or - as best as I could see - post-race awards. Not a problem - never promised otherwise.
Venue: I can't imagine many places better than Wyandotte Lake County Park for a trail race. Parking was plentiful. There were flushable toilets (with running water). There were soft drink machines near the start/finish. The park itself is less than two miles from I-435, making access to/from very convenient.
Pre-race: I really didn't expect much for $8 so I was surprised when they had a drawing, giving away two pairs of trail shoes. As at the Psycho Psummer race, Dick Ross of SeeKCRun.com was there, taking lots of pictures (which he posts for FREE - yes, FREE - on his website). With that exception, the start was very casual - two cones to mark the start, Bad Ben with a stopwatch, brief pre-race instructions, and the obligatory "GO!".
Course: The trails are a mix of single-track, bridle trail, and dry creek beds with more than sufficient mud from the previous night's plentiful rain. My GPS read approximately 600 feet of ascent, but - in this case - I believe my GPS was wrong - this was a very, very hilly, muddy 10k course - just what these trail runners seem to savor. Compounding this was a temperature at starting time (approximately 8:15 p.m.) of approximately 88 degrees with relatively high humidity and very little wind.
Race: As with other races, I've run, there was a significant difference in the abilities of the field of runners, with some finishing in less than an hour while others (given where I crossed their path) likely finishing in two hours or more. The course began in an open area, running across a grassy area, up a paved road for several hundred yards, and then turning sharply into the woods. Through a series of long, gradual ascents, we stayed relatively mud-free for the first mile, after which we began to hit some muddy spots (which would grow significantly worse as trafficked on the out-and-back course). There were a few harrowing ascents and descents, remarkable due to the rocks and occasional mud hazards. As you reached the 0.9 mile "lollipop" loop at the end of the out-and-back course (what the locals refer as the "Wyandotte Triangle", you're confronted with mind-bending number of switchbacks which - for me, running alone - seemed to create a dizzying effect. As you leave the Triangle, you return to run "back" on the same section you ran out - at least I understood it to be the same. Unfortunately, with several hundred feet sloshing through the muddier sections, the return trip was not the same - it was "Hell with Mud". As I became more fatigued, I experienced the mud as my "enemy" - but I was too tired to fight! I sloshed and slogged through the mud bogs, attempting to make back my time by careening down rocky, technical hills. The race ended as you came back to the road where you had initially entered the woods, turning right to run several hundred yards downhill to the start/finish area.
Post-Race: Unlike road races, there never seem to be lots of cheering spectators at trail races. However - better than road races - there are lots of cheering fellow runners! It's great to receive recognition from those who - if we could be honest about it - ate my lunch on the course, but at each of the trail races I've run, I've been very impressed with the "esprit de corps" of fellow runners and find this a very positive part of the trail running culture. As I crossed the line, Bad Ben noted that with bib #44, I had also finished 44th. I asked if there was an award; he offered - and I accepted - a frosty malt beverage fresh from a keg within 20 yards of the finish line. Again, what more could you expect for $8? I got 1) encouraging fellow runners, 2) an affirmation from the race director, and 3) a cold beer. Sounds to me like a pretty good post-race event!

Subjectively, here are my final thoughts:

I wish I lived closer to KC. Each time I've done it, I've found that trail running challenges me as few other things have in life. Each time I've done it in KC, I find the level of hospitality, mutual encouragement, and affirmation exceptional. The Kansas City Trail Nerds - and the Topeka Trail Gators (who - along with the Great Plains Running Company - sponsored the Rock Creek Trail Series) - know how to do it right.
I continue to be extremely impressed with the athleticism of the more accomplished trail runners. These guys - and gals - climb all over me without breaking a sweat. I am awed and very, very impressed.
I'm looking forward to another trip to KC/Topeka to try it again. As you have oppportunity, I'd encourage you to do the same.

Race Report - Rock Creek Night Race (20k)

2009-07-26T10:13:00.004-05:00

How should you feel the morning after running a 20k night trail race and driving 180 miles - the same night - home? The answer: exhilarated! Yes, as bizarre as it may sound, that's exactly how I feel (and a bit sore!) today after running late night's Rock Creek Night Race at Lake Perry, KS.

Prior to making any further comments about the race itself, I want to make one qualifying statement - this is the first time this group had sponsored and executed a night trail race. So, as I applaud or point out opportunities, it's from the context of constructive feedback - not nit-picking criticism for a very good effort that would make most road race directors green with envy.

So how was it? Here's my read:

Promotion: Good start on the website, but more will need to be added in the future to be on the par with other local trail racing groups, like the Kansas City Trail Nerds. To me, they've set the standard in the Kansas City, Missouri/Kansas area, both in terms of promotions and execution. For this event, links to "Maps" and "Training Plans" were present on the site, but not linked to any content. However, they did have online registration. If this group could leverage the Great Plains Running Company "social networking site" for future races (this is a great feature - check it out), they'd be there.
Location: Great - should I say more? I was driving from Omaha and found the directions on the race site very easy to follow. Only issue - and this is NOT due to the race organizers - when I stopped at the park kiosk to pick up my park pass, the ranger directed me to a mountain bike race concurrently being run at the same location. I quickly realized that he had made a mistake and found the start for the Rock Creek Night Race. The park itself is beautiful, with ample parking and tent camping available within - literally - feet of the start/finish line.
Registration: I registered prior to the beginning of the race. Registration opened on time, with a group of friendly, helpful volunteers leading the charge. Unfortunately, two issues immediately arose: 1) they didn't have shirts for runners who registered the same day (but took shirt sizes as we registered and committed to send these) and 2) some early registrants received bibs (race numbers for the wrong race)(I received a bib for the 10k, even though I had paid for the 20k). Good news - volunteers were extremely apologetic about both isssues and worked quickly prior to the start of the race to remedy issue #2.
Staging area: Start of the 10k, 20k and 30k was concurrent and required runners to walk approximately 1/2 mile from the finish area. 20k & 30k racers completed one 20k loop with 30k racers completing an addition 10k loop (same used by the 10k runners). "Muster"/finish area was well-organized, with sufficient porta-potties. Race instructions - given by the director from atop a milk crate in the muster area near the finish - were very clear, detailed, and helpful.
Course: Was phenomenal - if that's a word big enough to describe it. Here's what I remember: We left the muster/finish area, heading down a wide, flat walking trail. Within a short distance, the trail narrowed and began to introduce runners to some easy "warm up" hills. Within a mile, we're beginning to hit more rocky, technical single track trail. Most of the first half of the race was run on tree-canopied single track parallel to the lake with lots of elevation "adjustments". It was extremely rocky (maybe that's why it's called the "Rock Creek Night Race", eh?). I covered as much ground as I could before darkness really set in and the headlamps began to shine (at about mile 4), getting into a groove with two other runners, Gary & Brad. The balance of the course was varied, with a mix of rocky, hilly "hard" trail or - during the first half of the race - several sections hard pack road (what was apparently the last vestiges of a fire trail) with short stretches of dirt trail. The variety of course medium, elevation changes, number of switchbacks, and darkness made this a very challenging (read "GOOD") course. The course was well-marked with pink plastic ribbons tied around branches & roots, as well as well-placed glow sticks, especially as you got closer to the finish. I am soooo glad that I purchased those Brooks Cascadias and was running - for the first time in 5 years - "sans orthotics". I needed every advantage I could get - this trail was tough!
Aid stations: For the 20k course, I counted three unmanned and two manned stations. The race director was smart in setting up the manned station, placing it at the beginning/end of an out/back loop so runners were treated to the same station twice at - according to my GPS - approximately miles 6 and 8. The manned station was well-stocked, with a great mix of foods & drink and very hospitable volunteers (Thanks, Mud Babe, for your encouragement & the very attractive scallop-shell bustierre!). On a scale of 1-10, these folks - who were fighting mosquitos, checking runner numbers, cheering runners, and giving great service - deserve an "11". The guy behind the food/drink stand must be a professional bartender - no, that can't be right - he was too cordial and accommodating!
Finish: For a night race - finishing (for me) at a bit after 10:30 p.m. - I didn't expect to hear the revelry I did as I approached the line. Through the trees from some distance away, I could hear shouts of encouragement from volunteers and other runners. As I drew closer, I saw the glow of tiki torches, the illumination of the officials' tent, and the numbers of the race clock. Volunteers were outfront, directing runners to the appropriate area (based on whether you were running the 20k and finishing or the 30k and beginning the 10k final loop). As I finished, I was greeted - and applauded by fellow runners and volunteers. There were no "finisher" medals, but given the overall quality of the event (assuming they send me a shirt), I'm good with that). Drinks were readily accessible and plentiful, as were places to sit near the finish. Within 10 minutes, the director issued awards for the 20k race, recognizing overall mens, womens, and masters runners, as well as those who had driven some distance (20k winner was from Alaska!). I can't speak to the food; with more than 180 miles to cover before bedtime, I changed clothes, hopped in my car and headed out.

All things considered, this was a well-organized and executed race. The sponsors and volunteers made it a very, very good experience. Fellow (is that the proper term for female runners as well???) runners were very encouraging and supportive (something I'm beginning to find common at trail events). This is a race that goes on my calendar as something I'll look forward to doing again in future years.

Race Report - Psycho Psummer Trail Race

2009-07-12T19:42:00.002-05:00

Wow! Let me say it again, "WOW!" One more time - "WWWWOOOOWWWW!!!!"

I've run a few distance races in my life. This year alone, 8 half-marathons and a mix of 20k & 10 mile races. I've run a marathon. But I've never ran anything like the race I ran today - the Psycho Psummer Trail Run (15 mile). It's the "little brother" of the two races ran today (the other being a 50k race - two laps on the same course). Let me start with the objective stuff:

The race was well-priced with registration through Active.com (race director even paid their fee!). Bad Ben's Trail Running Site had alot of information regarding the race, both with respect to the current race and past races.
Location was exceptional - county park less than 2 miles off of I-435 north of Kansas City, Kansas. Plenty of hotels and restaurants within 10-15 minutes.
Packet pickup race morning was very smooth - manilla bag with everything needed for the race (and a great technical shirt with the race logo).
Pre-race activities included a Mizuno shoe give-away, with promise of a Garmin give-away later (both sponsors). Instructions were short & succinct - and funny. Race began pretty close to published starting time.
Course was UNBELIEVABLE (from the perspective of a guy who - until today - was a trail "virgin"). I could not have imagined the variety of course conditions and challenges I would face over the next 15 miles. A great mix of single-track and bridle trail, with a few open pastures and a bit on asphalt & rock roads. Grades of 25% (at least by my estimate), with an excellent mix of up/down/sideways/etc. Course was exceptionally well-marked with a roving photographer showing up at 4-5 stations along the course.
Water stations were well-stocked with very, very, very accommodating volunteers. Lots of water, some sports drink, plenty of the kind of food you need (fresh fruit, peanut butter sandwiches, etc) as well as sports gels and sodium tablets. Volunteers on the course were exceptionally encouraging and helpful.
Finish was chip-timed with a very cool medal (bearing the race logo). Food was good - both vegan (black bean burgers - yum!) and hamburgers, lots of fresh fruit, candy, and - never seen this before - your choice of ibuprofen or motrin!
Oh, and did I mention FREE photos? Yes, free photos, courtesy of Dick Ross (www.seeKCRun.com). I've never heard of anything like this - I thought the game was always that you were to pay an obscene amount of money for a horrible picture!

That's the objective stuff. Here's what will bring me back again and again...

The course: Again, wow! Already, I'm looking forward to going back. It provided a great variety of unbelievable hills, rock washes, and very muddy sections - all on a course primarily composed of single-track and bridle trails (with a few grassy meadows and paved road sections).
The participants: Personally, I really enjoyed the comradery of the race. Although I can't objectively qualify this - trail runners are different than road runners. Maybe it's the shared challenges or the time spent running/walking/crawling in close proximity or some other factors. All I know is that I talked more with other runners in one race (today) than I've talked with other runners in my last 10 road races. What was especially cool was that I learned through the course of these chats. As I shared with folks my status as trail "virgin", they shared with me their strategies for effective trail running, hydration, eating, etc. Although I run - to a great degree - because I enjoy the solitude, I especially enjoyed the social aspect of today's race.
KC Trail Nerds know how to put on a race. It ran like a well-oiled machine, but volunteers - from packet pickup to aid stations to finish activities - never made you feel like anything other than an old friend and very welcome guest. If you're going to do a trail race in the midwest, I highly recommend checking out what they have to offer. I'll be back - for sure!

What did I learn from the experience?

Next time I want to try something new, maybe a 5 or 10k trail run would be a better place to start. After 2-3 miles, I knew that my goals of finishing & not getting hurt were going to be more than a challenge. A 15 mile trail race is NOT a half-marathon - or anything close to it. Trail running is not road running - the guys that do this alot are not motley neanderthals - they're phenomenal athletes. If you road pussies don't believe, sign up!
More than one runner said something to this effect when running trails: Walk the uphill sections, run the downhill and jog the open fields & meadows. As I tried this, it worked. I was able to improve my per mile times and not cook myself.
When trail running, throw away specific time objectives. Most half-marathons, I can average 8:00-8:20/mile. Today, I felt like I was flying when I could burn a mile in 12:00. As previously noted, trails are not roads. My expectations had to be adjusted - honestly, I felt good with an objective of simply finishing 15 miles in under 3:50:00 (I threw this out the window when another runner needed help with about two miles left in the race - see below)(next time, given what I've learned, I think I could get 3:30:00!).
Proper hydration & nutrition is critical (see below). I'm so glad I purchased the Camelbak Octane XC earlier in the week. With humidity over 90% and temperatures in the mid-80's, hydration was critical (I counted filling & refilling my 70 oz. Octane at least five times, as well as drinking several cups of water or sports drink along the way). Also, burning more than 2,200 calories, I was really glad I'd stuck additional gels in my pack.
With no mile markers, I'm darn glad I bought the Polar G3 GPS unit for this race. Running in the woods provides no perspective with respect to distance for the road runner. A number of times as I was running, I looked at my watch and was surprised at how little I had progressed since the last time I'd look.
Running 15 miles on a trail does weird things to your body. I don't know what, but know that I had legs cramps - affecting muscles I didn't know I had - on the way home. Soreness? Not in my legs - my back (pounding & posture) and shoulders (Camelbak-induced). A little bump on the head (that darn tree limb) and a bruised toe were the extent of it.

LAST NOTE: Giving up a time goal for a greater purpose. As I came down a hill at approximately the 13.4 mile mark, I came upon a gentleman, "Steve", who appeared to be in distress, sitting on a log beside the trail. As drew closer, he fell to the right, hitting the ground hard and although his eyes were open, he was incoherent and non-responsive. I got him sitting upright, at which time a fellow runner came by and asked if I needed help. She ran ahead to seek medical assistance while I stayed with Steve. As he regained consciousness, I was able to get a gel down him and shared the balance of the water in my Camelbak. By the time we got the second gel down Steve and he had consumed all of my water, the medics had arrived and I was able to finish the race. Although I lost 20 minutes, it felt good to be able to help a fellow runner in distress. Even better was the number of other runners who - as they came by - offered assistance, whether sharing the last of their water or gel or offered to stay while medical help was enroute. Although the situation gave me quite a fright (honestly, I was scared to death - Steve looked really bad and I feared what might happen if he didn't regain consciousness), it sure felt good to see others so willing to help another runner.

ADDENDUM 1 - Steve's outcome: When I got home, I couldn't shake the concern I had about what had happened to Steve. Through the wonders of Google, I was able to find a listing for him on a business networking site and sent him an email. We spoke a few minutes ago and he's doing great. Again, there were 10-12 runners who offered assistance & encouragement as we waited for the medics and a great group of medics who got him stable & to the hospital. I'll never again take others - fellow runners or volunteers - for granted!

ADDENDUM 2 - "Dan" - one of my on-the-fly "coaches" during the race, dropped me a note, letting me know that he'd seen my blog. Dan, thanks! Your coaching was spot-on and made the 2nd half so much easier than the first. I really appreciated the chat and will covet the wisdom shared!

Race Report - Brownville Freedom Run (Brownville, NE)

2009-07-04T17:08:00.003-05:00

Each time I run a race, I have expectations for the race itself. As does most runners, I want to know that the event is well-organized, that it will be adequately manned, that it will have a sufficient degree "runner-friendliness", and that it will go off without any significant hitches. Generally, I have the highest expectations for those races that are 1) large in numbers; 2) established in tenure; and 3) professionally organized. In the past several years, my benchmarks would be races like the Marine Corps Marathon (Washington, DC), Beach to Beacon (Cape Elizabeth, ME) and Lincoln Marathon (Lincoln, Nebraska), to name a few. On a rare occasion, I get surprised. I run a race and walk away saying, "That was a great race." Unspoken part is, "And I didn't expect it to be." Such was my experience today at the Brownville (Nebraska) Freedom Run half-marathon.

Brownville, Nebraska is a quaint, "Mayberry"-like town of 134 residents*. The community website reflects this character to a tee. It was this country charm that led me to register for the race, traveling approximately 90 miles from Omaha. Here's what I found:

A true slice of Americana: Driving into Brownville, you're greeted by a main street that looks much the way it did at the turn of the century (that is, 1900), lined with American flags and well-maintained or restored period buildings.
Volunteers who were exceptional: Whether it was the man in the orange vest directing traffic into town, the friendly lady at packet pickup, the convivial race director, the numerous people along the course shuttling water and sports drink to runners, it was a VERY friendly - might I say, "hospitable" - place. The bigger races could learn a lesson from the good citizens of Brownville; they know how to make "strangers" feel welcome.
A variety of distances with a common start on the main street: There was something for everyone - a 5k, a 10k, and a half-marathon, all with runners and walkers. It was a common start and a common course, with turnarounds for the 5k and 10k staged along the route.
A beautiful course for running: I had heard of the Steamboat Trace Trail in the time we've lived in Nebraska, but had never experienced the privilege to run it. Now I have. At the beginning of the race, runners run the trail parallel to the Missouri River. As runners head north on the trip out, you're treated to a range of sites, from tree-lined canopied sections to more open areas. There's just enough change in elevation and bends to keep it interesting. Yes, it's apparent that the trail has suffered from recent storms, washing out several sections. In one place where it had been repaired, the rock was extremely loose and difficult for running, but overall it is a beautiful place to run.
Solid logistics: What do I mean? By logistics, I'm talking about 1) packet pickup; 2) water stations; and 3) course markings. With respect to the first, packet pickup was a non-event. I told the volunteer my name and was handed a bag containing my shirt, medal (wow - that's a first - medal in the bag!), a granola bar, and coupons that could actually be used in the town. Water stations were well-stocked with both water and sports drinks AND they provided the water in bottles! Generally, I'm not a fan of this; it often promotes waste, but on a day with 75 degree temperature and humidity greater than 90% on the trail, this was brilliant! With respect to course markings, they did something I've NEVER seen - marking the miles after the turnaround on a "countdown" format (number of miles to the finish). That was cool - and something other race directors should consider!
Oh, and did I mention - a $15 registration fee???

Ok, for those of you who were there, I've got to acknowledge a few things, including:

The weather - in particular, the humidity - was unbearable. However, the hosts cannot control weather and they did a great job of mitigating what they could by having well-stocked and frequent water stations. And - guess what - I'm the boob who signed up for a half on July 4!
There are no throngs of spectators, but the people who are there are very supportive. No big deal for me; that's what I pay 3-4x the amount for at larger races. However, I was very impressed with the number of volunteers and runners who - after finishing the race - came back to the finish line to cheer in the remaining runners.
I wished they'd had a place to take a shower - and possibly a few porta-potties. I'd love to have taken in more of their Freedom Festival, but didn't believe that everyone would be as hospitable as the race volunteers as I became more "ripe" as the day wore on.
Oh, yeah - I heard a few malcontents complain about the course affecting their time. My response - go run on pavement somewhere! I also heard someone grump about the food they had at the finish (apples, granola bars, bananas, and water). Seemed more than sufficient to me (especially given what I paid for a registration fee!); I didn't tell them about the buffet of baked goods across the street that were free for the taking!

In conclusion, kudos to the community of Brownville, to Paul Fish & JoAnn Dunn, and the volunteers and citizens of the fair city of Brownville. It was a great race and a great kickoff to my weekend of celebration of our country's Independence Day. I'll be back (whether it's for a future race or to bring the family to one of their fall festivals!).

Race Report - Buffalo County Stampede (Half-Marathon - Kearney, NE)

2009-06-14T15:10:00.006-05:00

There are occasions - in retrospect - when you realize you should have known better - when the clues you received told you one thing, but you - for unknown reasons - disregarded the clues and moved forward, only to find out that you made a mistake. That was my experience this weekend with the Buffalo County Stampede - a half-marathon (I use the term loosely & will explain later) sponsored by Kearney, Nebraska's Buffalo County Historical Society.

My "clues" in the order I received them were:

No prior year's race results posted and no race website. I discounted this clue, thinking "Not all races - especially small-town races - have websites. That shouldn't reflect on the quality of the race."
I found only one posting on the Internet from a runner regarding last year's inaugural event. The person indicated that the race - with a total of 76 runners - was poorly organized and finishers - rather than receiving a finisher medal - received a rubber duck (yes, you read it right - a rubber duck). Ok, now the clues are building, but I gave them the benefit of the doubt - first year problems don't necessarily mean that second year will be bad. The duck? Maybe a quirky, but fun, recognition "award".
Yesterday, I received an email from someone involved with the race, notifying runners that the course had been changed due to construction. Oh well, at the least, the race isn't sanctioned. Better to know before that the course is changing...
When we lined up at the start today, I counted only 34 runners. Now I'm starting to get concerned. If a race went from 76 in it's first year to 34 in its second, this is not a good sign. I thought about getting in my car and going home, but decided, "I'm here - I'll run it."
As we lined up, a person in a race t-shirt (I assumed the director) apologized for how poorly the course was marked in the prior year and indicated that it was much improved this year (with cones at every turn and spray-painted arrows on the pavement, as well as volunteers throughout the part of the course in town). I appreciated the acknowledgement and hoped for the best. Seemingly at the last minute - almost as an afterthought - another race "official" appeared with a small boat horn. The "director" got the attention of the person manning the timing clock (approximately 50 yards away), blew the horn and the race was off.

Now for the fun part...

Through the first seven miles of the course, I was on track for a personal record, laying down consistent 8:15 splits. A fellow runner - Brian - who is from the area, joined me at mile 3 and we got into a nice cadence. Then it all began to come into focus...

As we rounded a corner in the downtown area, we couldn't see a runner ahead of us or - after 6-8 blocks - any cones or arrows. As we came to a "T" in the road, it became clear that we were off-course and my hope for a PR lost with us. We began to retrace our steps, but - after going back to within a block of the last turn - we couldn't find any arrows. Brian thought he knew where the course picked up and we - having lost at least a half-mile - took off again. After another half-dozen blocks, we stopped - we still couldn't find the course! We backtracked to the route we had left, happenchance finding an arrow and took off again. At this point, we were at least 20 minutes and 2 miles behind and fretted about the prospects for a last place finish.

The final three miles of the course had - with exception to a water station at approximately the 11.75 mile mark (oh, by the way, there were NO mile markers either!) - no volunteers the balance of the course. After passing this station, the path formed a "Y" with the arrow pointed to the left. I took the left, only to notice ahead of me several fellow runners had taken the right (i.e., shortcut).

I finished the race with 15.1 miles showing on my Polar speed/distance monitor; needless to say, it wasn't a PR. As I crossed the line, I commented to the race "officials" that they need a few more cones, a little more paint, and two fewer miles. Feeling especially fatigued (there were only water stations on the course - no sports drink), I looked for refreshments - as best as I could find, there were none. I spoke briefly with Brian, congratulating him on his finish and again commenting about the poorly marked course. As I saw that there were no refreshments or any signs of a finisher medal or "duck", I went to the finish line to see another fellow runner, "Tim", finish. As he crossed the line, I congratulated him. He commented that - according to his GPS - he had run 14.9 miles. I stated that he'd done well with the "longest half-marathon he'd ever run."

Almost immediately, a race "official" approached us and said something to the effect that he didn't appreciate my comments about the logistics of the race. I told him that - having driven 2 1/2 hours and paying an entry fee - I had every right to express an opinion. He characterized my comments as "unsportsmanlike" and attempted to deflect responsibility from the race director, stating that he was responsible for the course markings and apologized. For some reason, he seemed unduly concerned that my comments (more than anyone else's) would adversely affect the disposition of the race director and that she was not deserving of any expressions of exasperation by those who had paid an entry fee, ran the "course", and suffered through a less than stellar experience. At this point, I began to feel a bit "unsportsmanlike". I told him I didn't care about his apology and didn't appreciate his comments to me - I was sharing my opinions with fellow runners and - at the time he intercepted me - was on my way to my car. At the risk of affirming his characterization of me as "unsportsmanlike", I suggested - in more direct terms - that he engage in an action that - for most people - is anatomically impossible. I turned, walked to my car, stored my gear and proceeded home.

Lessons learned? There are several:

Trust the clues, especially regarding a race's reputation. In most cases, a really bad race doesn't become a really great race in a year's time. It only becomes incrementally better - or less worse. This was definitely the case for the Buffalo County Stampede.
Registrations should be considered "votes" - if the vote total is low (and especially if lower than the previous year), walk away. Odds are you will regret doing otherwise. This was definitely the case for the Buffalo County Stampede.
Take time to inquire about the level of experience of the race director and organizing committee. I've never done this, but will not run another race without doing so. This is not necessary with established races, but those with poor histories should never be run with some due diligence on the part of the registrant. It is clear that the intent of the Buffalo County Stampede is not a good experience for the runners (or they would set it up and execute consistent with what most runners would expect), it's a means to make money - albeit increasingly less this year than last - for the sponsoring organization.

What would have made a difference?

In the absence of sufficient volunteers, cones at every corner & painted arrows at regular intervals (not just corners) of the course. I'd also add signs with mile markers.
With this number of registrants, 2-3 gallons of sports drink along the course (total cost: $12) and bagels, bananas & iced water at the finish (total cost: $20 for a race this size).
It would have been nice to have a race official more concerned about the runners' experiences than the director's feelings - or at least equally concerned.
Next year - if you can't execute, Buffalo County Stampede planning committee - call it off. No one benefits from a poorly organized race; in the end, not even the benefactor - the runners won't continue to come.

Half-Marathon #7: Buffalo County Stampede (Kearney, NE)d

2009-06-13T16:42:00.000-05:00

So far this year, I've run six half-marathons and one 20-K. They've ranged from runs of 9,000 (Illinois Marathon/Half-Marathon) to less than 700 (Council Bluff' Half Marathon). Production quality has varied as well, from finishing on the 50 yard line in University of Illinois' Memorial Stadium (Illinois Half-Marathon) to finishing in the parking lot of a casino (Harrah's at the Council Bluffs Half-Marathon). Me thinks I'm in for a new standard tomorrow at Kearney, Nebraska's "Buffalo County Stampede".

A half-marathon first run in 2008 to raise money for the Buffalo County Historical Society, it drew approximately 70 finishers in its first year (found this via an obscure posting on a running website; I could find no official results posting). The poster also noted that finisher medals were not awarded; instead, all finishers received a rubber duck. Yes, a rubber duck!

Sound compelling? It is for me - not because I expect anything grand, but rather races like this often celebrate the best of running: 1) small groups of local runners; 2) friendly, committed volunteers; and 3) an overall home-town flavor. Sure, I like the large, well-orchestrated races; they are run as efficient, effective organizational machines. But I also relish the small-town experience. It's where I grew up. It's home. My next two races - Buffalo County Stampede (in Kearney, Nebraska) and Brownville Freedom Run (on July 4 in Brownville, Nebraska) - are just that - celebrations of running.

More to come in tomorrow's post...

Half-Marathon #6 (part 2) - Council Bluffs Half-Marathon

2009-06-07T14:57:00.006-05:00

If your looking for a runner's review of today's Council Bluff's Half-Marathon, this is not the place; instead, check out my Sunday posting on Half-Marathon Mania. Instead, consistent with the "mission" of this site, I'm going to share my self-absorbed, neurotic ramblings about "me" as it relates to the race (some - reading the posting on Half-Marathon Mania - may think that's what I've already done!).

After the cardio "train wreck" I experienced at Des Moines, Iowa's Dam to Dam 20K two weeks ago, my mission today was simple - finish the race in a respectable time, focused on running to my heart rate monitor (vs. a stopwatch). Based on that as a mission, I'll count today as a "success".

I got the idea this past week while reading John Parker's book, "Heart Rate Training for the Compleat Idiot". In one chapter, he describes doing just that - running without regard to time, but rather focusing on heart rate. With the heat of summer coming on, it makes sense - I shouldn't expect to run as fast in hotter temperatures, but I do want to run at equal or greater intensities (so I'll be ready to run faster in the fall as temperatures cool). In Council Bluffs today, I decided to give it a try - aided a bit by supplemental cooling provided by Mother Nature.

It was my first race this year in the rain, which - I believe - actually helped keep air temperature cool and my heart rate running a respectable 168-171 beats/minute throughout the race. My splits were (by mile):

8:32
8:27
8:31
8:38
8:41
8:39
8:39
8:26
8:26
8:24
8:28
8:24
8:25 + 0:34 seconds for the last 0.1 mile

My total time was 1:51:14 (8:30/mile average) and splits ranged from a low of 8:24 to a high of 8:39 - amazing given that I wasn't running to time, but rather to keep my heart rate in the 168-171 range. My average for the race was 167 beats/minute (for some unknown reason, while my pace the last two miles held steady, my measured heart rate actually dropped from 161 bpm & 159 bpm, respectively), giving me a good baseline for what I can do under better conditions this coming weekend at Kearney, Nebraska's Buffalo County Stampede.

It wasn't my PR - actually, it was more than 1.5 minutes behind my PR, but given the rain, standing water, and overall conditions, it was only 8 seconds/mile behind PR pace.

Now to see what the physician says about the tachycardia-like symptoms of two weeks ago. One guarantee - it won't involve cutting back on running!

Half-Marathon #6: Council Bluffs (IA) Half-Marathon

2009-06-05T21:51:00.005-05:00

On Sunday, June 7, Council Bluffs, Iowa will sponsor their first half-marathon (as well as 5K and fun run). Beginning at the base of the Bob Kerrey Pedestrian Footbridge (at $22 million, the longest continuous span of "pork" in the eastern Nebraska/western Iowa region)(see picture at right), the race will take place predominantly on footpaths and bike trails throughout Council Bluffs.

For me, it's a chance at redemption; after running a PR at the Lincoln Half-Marathon in early May, I put in a pathetic performance in the Papillion Half-Marathon two weeks later, following that with my weird cardiac "issue" at the Dam-to-Dam 20K two weeks ago (where I spiked my heart rate within the first 10 minutes at more than 200 beats/minutes and maintained a range of 200-240 beats/minute for the first seven miles of the race).

With a good past two weeks under my belt, I'm optimistic that - with a flat, fast course and well-rested legs - I'll be able to turn in a respectable time. More to come on Sunday...

National Running Day

2009-06-02T22:25:00.003-05:00

I haven't been able to find anything in the Omaha, Nebraska area associated with the National Running Day (scheduled for June 3, 2009) so I'm doing my own "observance". It will consist of dropping my car at the Subaru dealer and running the 8.4 miles to work (with a return trip in the afternoon to retrieve the car).

Gradually, I'd like to develop a level of conditioning that would allow me to run the full 16.4 miles from home to work and back one or two days each week (maybe a good objective for late summer or early fall as I prep for a fall marathon).

Anyone else have plans for the Day?

Race #6: Dam to Dam 20K (Des Moines, IA)

2009-05-31T07:45:00.000-05:00

Yesterday's race - my first race this season that wasn't a half-marathon - was distinctive for several reasons, including (but not limited to):

It was the first 20K race I've ever run.
It was the first race I've run this year where heat/humidity was a real factor.
It's the first race where I've had some scary symptoms that have occurred several times in training runs in the last few weeks.

With respect to the first bulletpoint, it was my first 20K, but won't be my last. Dam to Dam is a great race and it's a good distance for folks comforable with the 10 mile to half-marathon range. If you're interested in getting my notes on Dam to Dam as an event, check out my daily blog, "Half-Marathon Mania" - Sunday, May 31's installment - "Race Report: Dam to Dam 20K (Des Moines, IA). It was an exceptionally well-staged event.

With respect to the second bulletpoint, my strategy of walking through water stations helped me yesterday. It was 60 degrees at the start of the race (with 80+% humidity) and the temperature climbed into the mid-70's by the end of the race. That may not seem "hot", but with virtually no wind, it was hot enough. Hydration and fueling was critical and - with the exception of losing 2 of 6 gel packs during the course of the race (they fell out of my pocket), I did fine.

With respect to the third bulletpoint, I'd appreciate any experience you may have. Over the past few weeks, I've seen some disconcerting "spiking" in my heart rate during runs. Most commonly, it will elevate to 200-205 bpm after 1-2 miles and the modulate between 180-200 through the balance of the run (my usual race level is 175-180 bpm). Yesterday, it was different - and it cost me in terms of performance. About 11 minutes into the run, my heart rate - almost immediately - climbed from 170 to 207 bpm - and stayed there throughout the next 50 minutes. During that time, it never went below 198 and at one point climbed as high as 212. What was ironic is that portion of the course starts with a downhill and then become flat as a pancake. I wasn't experiencing arrhythmia or palpitations - just a highly elevated heart rate. At mile 7 as I began to walk through a water station, my heart rate suddenly dropped from 204 to 172 bpm and - through the balance of the race - never went higher than 185 bpm (my "normal" heart rate during this course of a race).

The cost? For the first 10K, I was able to turn in a time of 52:32 - not bad, but 32 seconds slower than the outside edge of my preferred time. For the second 10K, I was only able to must a time of 58:00 - I simply didn't have the stamina to go faster. My legs felt ok. I wasn't winded. I just felt that I'd been robbed of my energy. My time for the 20K was 1:50:32; ok, but not anywhere close to the 1:40:00 - 1:42:00 I should have been able to run on any given day.

I'm going to see my primary care physician this week, armed with printouts from my Polar RS800SD. Hopefully, he'll have either a solid theory that will help me to avoid this in the future or a referral to a cardiologist who has an answer other than "You just need to stop running."

More to come...

Half-Marathon #5: Papillion (NE) Half-Marathon

2009-05-23T16:27:00.003-05:00

It's been almost a week since I ran my fifth half-marathon of the season - Papillion, Nebraska's second annual half. Why the delay? Maybe because of the race itself...maybe I've been busy...maybe both.

Here's the lowdown:

I didn't feel good during the first 1-2 miles of the race. My legs were sore and my heart race climbed a bit faster than usual. Most likely, it was due to the hills in the first few miles. Probably didn't help that I smoked it in 8:03. Either way, I didn't feel great.
During miles 2-3 (I don't remember), a co-worker, "Jim", saddled up beside me. Jim and I began the season together - at the Olathe, Kansas Half-Marathon. We never saw each other and finished a few minutes apart, but we were there. We were also at Lincoln, Nebraska two weeks ago - Jim running the full marathon and me getting a PR in the half. Here we were - side-by-side - for the first time. I told him I wasn't feeling that well (maybe something to do with 5 half-marathons in 1 1/2 months???) and expected that I'd end up with a 1:53:00 or 1:55:00 as I was feeling. That seemed good to Jim, given that his previous PR had been on the outside of 1:55:00.
From the time we met to mile 11, we were focused on having a nice run. We talked a bit. We ran alot. Neither the running nor the talking seemed strained. Honestly, I'd never ran with someone that long and it was enjoyable. Around this time, Jim mentioned once again the potential for a PR. I encouraged him to go for it and we picked up the pace a bit. With less than 1 1/2 miles to go, Jim indicated that he really wanted to make it happen and he did - HE TURNED THE FREAKY AFTERBURNERS ON FULL THROTTLE!!!! I would say that he handed me my jock, but - running "commando style" - he actually just walked away from me - on the most difficult part of the course.
Jim finished at 1:54:22 and I followed in at 1:55:03. Relative to my previous 4 halfs, a "bad" race - it was my worst time since the first of the year and more than 5 minutes slower than my PR. However, Jim got his PR - with several minutes to spare.

As I thought about the race afterward, here's what I came to realize:

It's been insane for me to think that I can run half-marathons at least every other week through the entire Spring, Summer and Fall and PR at each subsequent race. I might be able to do it, but the cost will be burning myself out and stripping any fun out of the experience. I need to pick a race - maybe one each month - to shoot for and - if the weather conditions and my body feel like it - I'll go for it. If not, I'm call it a "training run" and enjoy the experience.
I'm very grateful to have had the experience of seeing Jim get a PR. If I'm not going to PR myself, it's the next best experience I could have. My only regret was that - due to the strength of Jim's running and the excellent weather - there really was nothing I could do to help him. After the race, he told me that it helped having someone to run with - maybe that's good enough.
I'm getting better at the half - in part because I run right to the edge - in Lincoln to get my PR, my heart rate average was approximately 176 for the race (at Papillion, it was 165). I work to run consistent pace throughout the race, leaving nothing on the course when I'm finished. Last week, that left me completely incapable of staying with Jim when he executed a 1.5 mile kick. That's ok - I'll let a younger marathoner hand me my ass every now and then...

Half-Marathon #5: Papillion, NE Half-Marathon

2009-05-16T07:00:00.007-05:00

I'm sure - if anyone from Papillion sees this posting - I'll get some grief over this picture. It's not intended to be disparaging - it's intended to grab the readers attention and to represent - with some degree of hyperbole - the folksy, small-town nature of Papillion, Nebraska so you can hear about a wonderful little town - and a great little race.

Papillion's inaugural half-marathon was last Spring. I was there - along with slightly less than 200 other runners, many of us hot off the finish of the Lincoln, Nebraska half-marathon two weeks before. I - for one - didn't have great expectations; it was simply a race that was close (less than 30 minutes driving time) and had a reasonable registration fee. Did I get a surprise!

Papillion staged their race to start and finish at the local high school. Pre-race packet pick-up and logistics were very friendly and well-orchestrated. Very nice technical (i.e., NO cotton) shirts were distributed as well as the ubiquitous "goody bag" with lots of coupons and throw-away stuff. The race starts on the road south of the school and - unlike any other race I've attended - began with a few words and prayer from a local pastor (good, given that we were cutting in on church attendance with a Sunday run!). Here's my survey of the race itself:

Pre-race packet pickup/instructions: A (efficient & friendly).
Race course: A (good mix of streets & trails, hills and flat).
Course support (volunteers & police): A+.
Water stations: A (Got rowdier as the race went on - fun!).
Finish: A (on track in high school football stadium - they did it right!).
Finish festival: A (nice selection - could also purchase hot foot from Hyvee, a sponsor).
Finisher medals: D (Ugliest I have - I'd have given it an "F", but "F" is reserved for races that don't even give one out!) (see picture above - brace yourself!).

So, what's the objective tomorrow? My desired range is 1:48:00 (8:15/mile average) to 1:49:30 (8:22/mile average) - on the low end, slightly faster than my PR two weeks ago in Lincoln. Course "wildcards" will be:

Temperature: looks good - projected to be in the low to mid 40's at race start.
Wind: has been really strong the last few days. Forecast is high single digit from south (shouldn't create an issue on this course).
Readiness for last two miles "hills from hell": I've got to conserve something for the last two miles, which is primarily uphill.

More to come...

Target - Marine Corps Marathon (24 weeks & Counting)

2009-05-11T05:24:00.002-05:00

As I'm prepping to run the 5th of 14 scheduled half-marathons this year, I don't want to lose sight of the objective at the end of the journey - the Marine Corps Marathon on October 25, 2009.

It will be my second shot at MCM - my first in 2006 was something else. A cold front came in the day before, dropping temperatures at race start to 40 degrees with sustained winds of 20-25 mph throughout the race. Given the conditions, I hooked up with the Clif Shots Pace Team at around mile 4, thinking that the comradery and drafting would help, as we headed straight into the wind at mile 13 or so. For the first 20 miles, I was beating plan. My times at 10K, half-marathon, 20K, and 20 mile marks were well ahead of my objective. Little did those monitoring my progress back home realize that I was on the verge of a major physiological meltdown! With my longest previous race no more than a 10K, I had no experience - or strategy - with respect to fueling during the course of the race. At most water stations, I drank, but didn't understand the need to be consuming calories as well (in order to delay glycogen depletion). The pace team was running slightly faster than goal pace, intending to "bank" time for the last few miles (I had trained to run "negative splits" - start slow, finish fast).

As I hit mile 18, I couldn't hold with the team any longer. Although I was able to maintain a strong pace for the next two miles, as I got into mile 20, I felt as though I was wading in molasses. Over the next six miles, I was in a dark place like nothing I had ever imagined. "Did not finish" was feeling like a viable - and reasonable - option. During the course of those last six miles, I lost all of the buffer I had built up, plus an additional 12 minutes. I finished at 4:12:32 - more than 12 minutes below where I had planned. I was frustrated, angry and defeated - I hadn't run my race. I hadn't been adequately prepared. I had allowed myself to be beaten - by myself! I swore I would return and - regardless where I finished - I committed to "beat" the MCM.

In 2007, my quest was sidelined by a foot injury that put me in an air cast and knocked me out of running for more than two months. In 2008, I deferred my registration, recognizing that I hadn't built the base I would need to tackle the MCM. I used the base I had built - and the experience I gained running four half-marathons - to refine my capabilities, test my strategies, and develop the confidence I would need to tackle a full.

In 2009, I think I'm there. I've got a full year of solid base building. I've run four half-marathons so far this year, with two of them being PRs (and each one being progressively faster). My speed and stamina in April is where it was when I ended last year in November.

Today, I start the 24 week countdown to the MCM. Over the next eight weeks, the focus will be on continuing to build endurance and speed, with the last sixteen weeks focused on specificity (increasingly longer runs at or near marathon goal pace). Using McMillan's Running Calculator, my half-marathons would predict that - today - I could run a 3:51:00 marathon. With good luck and solid training, I'd like to get that into the 3:35:00 range - the target I'd need to hit to qualify for Boston. Whether I'll get there, I don't know. What I do know is that I want to do better than I did last time. I want to run my race. I want to prove to myself that I can do it. Over the next 24 weeks - and approximately 1500 miles and 14 other races - I'll have the chance to get tooled.

More to come...

Half-Marathon #5: Papillion, Nebraska - May 17, 2009

2009-05-10T20:51:00.006-05:00

What is this? An elevation profile of the week's half-marathon - the 2nd Annual Papillion (Nebraska) Half-Marathon. It was the second half I'd ever done when I ran it last year and a stark contrast from my first (Lincoln, Nebraska). The contrasts? Lincoln was in its 32nd year; Papillion its 1st. Lincoln had more than 6500 runners; Papillion had slightly less than 200. Lincoln was a well-oiled machine; Papillion was a - er - well-oiled machine. What? That's right - it was a great race! In fact, I'd argue that - with exception to having the world's ugliest finisher's medal (I'll post a picture later this week, with a warning) - it was one of the best road races I've run. Granted, it's not a "Beach to Beacon" or "Marine Corps Marathon", but it's a great little race.

What makes - in my humble opinion - a great race? Several things:

A reasonable registration fee ($50 or less) and an online registration process.
A good (read "technical") running shirt.
Good course with some variety (either in terms of layout, elevation, or scenery).
A well-organized start.
Good support along the course, both in terms of water stations and traffic control.
Great spectator/volunteer support.
Well-organized finish with a well-equipped finishers festival.
A nice finisher's medal.

With exception to the last item, Papillion wins on all points. If you're within driving range of Omaha this coming week-end, check it out. You will not be disappointed.

Next posting: About that elevation chart (see picture).

Race Report: Lincoln Half-Marathon (Lincoln, NE)

2009-05-05T20:35:00.004-05:00

Ok, I've been a bit derelict in not posting following Lincoln's Half-Marathon this past weekend.

About the race itself:

Packet pickup: I drove to Lincoln the morning of the race. As usual, packet pickup was a non-event. Less than 5 minutes from walking into the building to walking out.
Start: Segmenting runners by projected times really helped this year. I found the start far less congested than in 2008.
Course: Is probably one of my favorites. It starts on the University of Nebraska campus, in the shadow of Memorial Stadium. Race course goes through campus area, south through older residential neighborhoods (with lots of great spectators!), along a biking/walking trail, through a park, and finishs with several miles down a main thoroughfare, followed by a jaunt through campus back to the starting area. A very flat, fast course.
Volunteers: This is one of the great things about Lincoln (along with water cups that have lids and straws - yes, they do!). Volunteers are exceptional and police are extremely friendly. They know how to put on a great race.
Finish: Is well-organized with lots of cheering spectators, announcer calling runners' names, and a very good finish festival with lots of food and drinks.

How did I do?

I set a personal record at 1:49:40 (8:21/mile average), besting my time two weeks ago at the Kansas Half-Marathon by 30 seconds.
I ran more consistent pacing. The difference in my first 6 miles and last 6 miles as 20 seconds! My best mile was 7:55 and worst mile was 8:41. My last two miles were 8:22 each. I feel good about that.

What was even cooler was what I saw with several co-workers. I had the privilege to share in the joy of:

Dawn: who qualified for Boston in the full marathon, beating her cut-off by more than 6 minutes!
Jim: who - at the last minute - decided to switch from the half to the full, running & completing the first marathon of his life at 48 years of age.
Rich: who completed his first half-marathon. In the last year, he's lost 70 pounds and taken his stamina from the point where he couldn't run a mile without stopping three times to running a half marathon in 2:11:31.
Jaime: who ran her first marathon, setting her objective to "have fun" and finish strong, in 2:23:21.
Natalie: who - having had no training run longer than six miles - ran the half in 2:08:40.

I felt good on Sunday - not so much because of how I did, but because I had the privilege of celebrating Dawn's accomplishment. I felt even better at work on Monday, as I heard of the experiences of my co-workers. I've heard it said that, "Everyone running a race has a story." I'm privileged to work with a group that have many great - and inspiring stories.

Race #5 of 14: Lincoln (NE) Half-Marathon

2009-05-01T22:32:00.006-05:00

Sunday, May 3 is my return engagement at the Lincoln, Nebraska Half-Marathon. It's a great race - capped at 6500 runners for the half- and full marathons - in a low density midwestern college community on a relatively flat course that has just enough variety to make it interesting.

Lincoln is also my "first" - the first place I ran a half-marathon. Originally, when I signed up in late 2007, running the "full" was my plan. However, I had no idea how inclement weather could be in Nebraska (hey, I lived in Maine, where we got 120+ inches of snow in the winter - how could it be worse?). Going into the Spring, with an insufficient mileage base, I made the decision to do something you can do at very few races of this nature - change in mid-race from running the full to the half. Literally, in Lincoln, if you've registered for the full, you can switch to the half simply by making a turn to the right on the course during the last half-mile of the half-marathon. So that's what I did...

Having never run a half (I had previously ran a marathon and several 10-mile or 15K events), I didn't know what I was doing, but turned in a time - 2:00:12 - that I could feel good about. In subsequent races, I whittled it down to where I was able to end the 2008 running season, posting a 1:52:35 in Sioux City, Iowa in the fall. This year, I come into Lincoln already having run three marathons in 2009, the most recent (and best) being a 1:50:10 PR at the Kansas Half-Marathon.

What's the plan for Lincoln this year? I'll be satisfied if I can meet or beat my 1:50:10 time. I'll be exuberant if I can turn in something closer to a 1:48:00 (a 8:15/mile pace). My focus is going to be consistent splits - somewhere in the 8:20-8:25/mile range. If I can hold that - and have anything left in the last 2-3 miles, I'll see if I can drive it below the 1:49:00 - 1:50:00 I'll realize running at that base pace. I feel good going in - better than I've felt in any of my three prior halfs this year (with exception to a sore back from shoveling mulch last weekend!). My hill climbing has been stronger than ever and I'm turning in 10K times in practice runs in the 50:00 to 52:00 range consistently.

Here's where I'd like to be as I begin my 24 week program in early July, prepping for the Marine Corps Marathon:

5/3 - Lincoln: (8:15-8:20/mile)
5/17 - Papillion: (NE)(8:10-8:15/mile)
5/30 - Dam to Dam 20K: (8:00/mile)
6/7 - Council Bluffs: (IA)(8:00-8:05/mile)
6/14 - Buffalo County (NE) Stampede: (8:00-8:05/mile)
7/4 - Brownville (NE) Freedom Run: (7:45-8:00/mile)

To qualify for Boston, I need to average 8:13/mile for a full marathon. Using McMillan's Running Calculator, I need to be able to run a half-marathon in 1:41:57 (7:47/mile average) in order to run a full in 3:35:00. Toward that end, running a 7:45-7:50 pace in Brownville would - in essence - put me at the "half-way" mark of my marathon training - all I'd need to be able to do is build my stamina to move from 13 to 26 miles and be able to hold a 8:13/mile pace. At first glance, it looks realistic. After July 4, I'll have seven more halfs, as well as one full marathon (Omaha, NE, which I'll use as a training run), as well as a 15 mile trail race and 1/8 of an 86 mile relay) and then run the Marine Corps Marathon.

Anyway, it's a plan...

2009-04-27T05:23:00.002-05:00

What about the remaining races I have planned for this year? Here's half-marathons 8-15 (of the 14 planned, as well as a few "dogs & cats"):

July 4: Brownville (NE) Freedom Run (half-marathon #8 of 14). Brownville is a cute little town approximately half-way between Omaha and Kansas City. Their July 4th celebration kicks off with a half-marathon on an out-and-back course. No big crowds, probably not alot of spectators, but a chance to enjoy a slice of Americana. I'll let you know what I find.
July 11: Psycho Psummer Trail Run (Kansas City, KS). This will mark my first full trail run and - I guess - first 15 mile race as well. Living in Omaha, I've heard lots about the races Bad Ben sponsors. It's time I got my butt down there (hoping I don't get it handed to me!).
July 25: Spearfish Canyon (Spearfish, SD) Half-Marathon (half-marathon #9 of 14). From what I've read, this is a great course, marked by spectacular scenery and 13 miles of downhill running.
August 1: Mighty Mo Half-Marathon (South Sioux City, NE)(half-marathon #10 of 14). Don't know anything about it - it's going to force me to keep running through the heat of the summer.
August 30: Bill Seymour Half-Marathon (Grand Island, NE)(half-marathon #11 of 14). Same as above - close to home and accountability to get my miles in!
September 13: Sioux Falls (SD) Half-Marathon (half-marathon #12 of 14). Another beautiful course to kickoff the "fall" racing season.
September 20: Community First Fox Cities (Appleton, WI) Half-Marathon (half-marathon #13 of 14). I love this race - we lived in Appleton several years ago - I look forward to a flat, fast course and seeing lots of friends!
September 27: Omaha (NE) Marathon: No plan to run the full marathon, but will use the first 20-22 miles as a training run as I prep for the Marine Corps Marathon in late October.
October 10: Market-to-Market (Omaha, NE to Lincoln, NE) Relay. Why this? Because I was captain of a team last year and enjoy something very different - how often do you have the chance to run a 5K, 8K and 5K in a single day?
October 17: Siouxland (Sioux City, IA) Half-Marathon (half-marathon #14 of 14). This is revenge - for that "hill from hell" in mile 3. It was the location of my PR last year - a beautiful course in a nice little town.
October 25: Marine Corps Marathon (Arlington, VA). It all leads up to this. I was there three years ago, when I - attempting to run with a pace team that didn't have my best interests in mind - had me setting PRs at 10K, half-marathon and 20 mile marks, only to die in the last 5 miles. I'd love to qualify for Boston (3:35:00 or better), but would be very satisfied with a 3:45:00 or better (my current equivalent - based on half-marathon times - is around 3:50:00 so I've got a shot).
November 11: Mahaffie Half-Marathon (Olathe, KS)(half-marathon #15 of 14)(go figure!).
December 5: St. Jude Memphis (TN) Marathon. This is a back-up qualifier for Boston if I miss the mark at the MCC in October. It's familiar turf for me - I worked for a company for almost 12 years headquartered in Memphis.

I'll see how I feel when it's over - in about 1500 miles!

3 Down...and 12 to Go???

2009-04-26T18:33:00.006-05:00

As I'm prepping for the next phase of the 2009 racing season, I've got a lot to feel good about, including:

Completing three half-marathons (with progressively better times in each race & the last at a PR for me). Last year, at this point, I had never run a half-marathon.
Heading into the end of April with a strong mileage base and speeds in training ranging from 8:00/mile on my low mileage (4-6 miles) days and 9:00/mile on my longer days. Big improvements over this time last year.

What's ahead? In the next three months, I have the following races:

May 3: Lincoln (NE) Half-Marathon (half-marathon #4 of 14). This is a return engagement. Last year's race - my first half ever - I ran a 2:00:12 - all races since have been faster. I should be able to break 1:50:00 at Lincoln, especially with the newly designed staggered start.
May 17: Papillion (NE) Half-Marathon (half-marathon #5 of 14). This is a return engagement. Last year's race - my second half ever - I ran a 1:58:35 - all races since have been faster. Experience should play well with this course; it's hilly and with an uphill finish, provides every bit the challenge that the Kansas Half provided.
May 30: Dam-to-Dam (Des Moines, IA). This is my first 20K. Why am I doing this race? Because 1) it's a classic race; 2) it's the 30th year of the race; and 3) it's less than two hours from home. Not a half, but close.
June 7: Council Bluffs (IA) Half-Marathon (half-marathon #6 of 14). This is the first year of Council Bluff's half. Originally, I had planned to run Hospital Hill Half-Marathon in KC this weekend, but - what can I say - Council Bluffs is 30 minutes from home and flat as a pancake. What would you do???
June 14: Buffalo County (Kearney, NE) Stampede (half-marathon #7 of 14). Kearney, Nebraska's half-marathon offering. This will be my first. Given what the weather could be, driving to race 1.5 hours from home could help me to avoid humiliation on my home turf. Seriously, it looks like a nice little "hometown" race. Plan B was Chamber County's (MO) Half-Marathon.

Let's see - that means that at this point, there are at least 7 half-marathons remaining. I'll post about the balance tomorrow...

Race Report: Kansas Half-Marathon (Lawrence, KS)

2009-04-19T14:57:00.006-05:00

My third half-marathon of 2009 - the Kansas Half-Marathon in Lawrence, KS - was my best to date in terms of time. Here's my objective review of the race itself:

Packet pickup: I was able to get to Lawrence the evening before the race, but too late to pick up my packet...or so I thought. Actually, store that was providing packet pickup extended their pickup hours to accommodate runners. This is VERY good!
Race start: I tend to get to races early and for this race, that was good. Parking was somewhat limited due to the location of the start (downtown Lawrence). However, start was well-organized (except for National Anthem - guys, turn up the public address system so everyone knows the Anthem is being played!).
Course: Was very good, meandering through older neighborhoods, KU's campus, along a major thoroughfare, through lots of neighborhoods. Big-time elevation variety for a midwestern road race (no one told me that Kansas is actually hilly!). Oh, can I get the name of the sadist who decided the last mile of the course would be all uphill???
Aid stations: Were well-organized and sufficiently stocked. Volunteers - and police - were exceptional. There were also a good number of spectators.
Finish festival: The best ever - classiest medal yet. Excellent food and drinks. And did I say "LIVE BAND"??? Yes, it was a party! Buses promptly shuttled runners back to the finish line.

Subjectively - three half-marathons in three weeks, with progressively better times in each successive week. Here's how I did:

Olathe (KS) Half-Marathon: 1:54:30 (8:44/mile average)
Illinois Half-Marathon: 1:52:10 (8:34/mile average)
Kansas Half-Marathon: 1:50:10 (8:24/mile average)

Courses were very different - Olathe was more rolling hills; Illinois was relatively flat; and Kansas was extremely hilly. Weather was very similar - cold and windy. Outcomes were different as I ran very different strategies in each race. For Olathe, it was hitching my race to a pace team (and getting roasted and fading in the last 3-4 miles). For Illinois, it was about running the first 8 miles with discipline, kicking out in the last 3-5 to come within 30 seconds of a personal record. For Kansas, it was start fast and hold it as long as I could, taking advantage of downhill runs along the back half of the course (I clocked miles 9 & 10 at a 7:00/mile average) and then surviving the climb of the last 1.5 miles.

It was nice to finish this trifecta with a PR (Kansas at 1:50:10 was more than a minute better than my fastest half last year). These three races were a great kickoff to a year when I plan to run 14 half-marathons in total (I'm doing this 11 more times???).

What did I learn?

Even at 50 years of age, I can do it. I didn't know how I'd feel running three consecutive week-end half marathons. I now know - I feel great.
Regardless the strategy, I've got to run "my" race. I can't let others dictate how I do it.
I learned that I'm tougher than I thought. Today's last two miles were excruciating. After blistering miles 9-10, I felt good, but knew I was pushing the "red line". For miles 11-13.1, it took guts - guts I didn't know I had. I now know I do.
I learned the value of "buddying" with other runners to give & receive mutual encouragement. This was the only good from Olathe and something I really appreciated at Kansas (especially with two folks - one person - name unknown - who rather than running around standing water on the trail - ran through it; and "Angie" - a much younger female runner I shadowed for most of the first 8 miles; we ran together for miles 9-11. I told her to move on at the end, knowing that she wanted to break 1:50 (and seemed very capable to do so)(she finished approximately 30 yards ahead of me).

I can't wait for Lincoln (NE) Half-Marathon in two weeks. Sub-1:50?

There's No Place Like Home...

2009-04-18T00:03:00.003-05:00

As I prep for the Kansas Half-Marathon on Sunday, I've given alot of thought to race strategy. Typically - because most courses in the midwest are relatively flat with few significant elevation changes - I focus my race from water station to water station, in essence carving up a half-marathon into 5 runs of 2 miles (walking through water stations at miles 2, 4, 6, 8, and 10, respectively) and one run of 3 miles (after departing the water station at mile 10). In the case with Kansas' course, there are three distinctive features - hills - that need to be factored into the equations, as:

The first, beginning at mile 1.0, with approximately 200 feet in vertical ascent over the course of approximately 1.5 miles, with one mile of this at 3-4%.
The second, beginning at mile 7.0, with approximately 125 feet in vertical ascent over the course of approximately 2.0 miles, with no grade steeper than 2%.
The third, beginning at mile 11.5, with approximately 150 feet in vertical ascent over the last 1.6 miles of the race, with a quarter mile section between 12 and 12.5 miles at a grade of 3%.

The race's website claims that there are aid stations every mile along the course. UGH! What happened to setting aid stations every two miles - and knowing that they would be properly staffed and equipped. What were they thinking in promoting & planning for water stations at every mile in an inaugural event? Oh, well...I digress.

What I'm considering - somewhat different than my "Rainman" like ridgity in hitting & hydrating every two miles at water stations - is to hit them more frequently on the uphill climbs (when I'll already be slowed down by the hill) and avoid them when descending (making maximum benefit of gravity & momentum). To maintain hydration, this will mean fueling/hydrating at:

Mile 2 (end of most steep climb on the course, but not quite to top of the first hill).
Mile 5 (at bottom of first hill)
Mile 7 (at base of second hill)
Mile 9 (almost at top of the second hill)
Mile 12 (1/2 mile into third hill)

This plan deviates minimally from my usual schedule, the most significant exception being the fueling/hydration break at Mile 12 (getting stoked for the last hill climb & push to the finish).

If I can do this - and keep my average heart rate at or around 170-175 bpm - I've got a shot at coming out of this in good condition and possibly realizing a PR.

Two Days to Kansas (Half-Marathon)

2009-04-17T06:13:00.004-05:00

I have to admit - after two half-marathons in two weeks (and a third approaching this Sunday), I'm feeling a little beaten up. I'm not sure that it's related to the races themselves - Olathe (the first race) was not the high point of my running season, turning in a less-than-blistering chip time of 1:54:30. Illinois (the second race) felt a whole lot better, exercising much more control over my pacing (maintaining my heart rate below 160 bpm vs. half-marathon average of more than 175 bpm) to finish at 1:52:10. This week, I've done three runs - two short runs on my treadmill and one on the lake trail. Through the treadmill runs, I felt good, but last night's lake trail run was one where I really struggled.

With a race (Kansas Half-Marathon in Lawrence, KS) in two days - on a course that is pretty challenging in terms elevation changes (three hills with climbs of at least 100 feet/hill and last 2 miles finishing on an ascent, how will I prep to be fresh. Here's what I'm thinking:

Set realistic expectations: I'm not shooting for a PR at Kansas. Given the course, my focus should be making this a heck of a good training run. Practice consistency in pacing (as I did at Illinois), but get more comfortable running longer at a higher heart rate (hills should take care of that). Maintain my preferred fueling strategy (gels every two miles; walking through water stations).
Get in one more easy run - today - before I leave for Lawrence and run first 3-4 miles of Kansas course when I get there tomorrow afternoon (it's the most significant hill on the course).
Make sure I fuel properly and get sufficient rest between now and race time.
Focus on having a "good" run, not necessarily a fast or highly successful run at Kansas. Weather forecast is for rain. That's not a bad thing - living in Oregon and Maine, I got used to running in the rain. Psychologically, this isn't an issue for me and should help me in terms of place (vs. others).
Make sure I leave this race with a good perspective, allowing me to optimize the next two weeks of training as I prep for the Lincoln (NE) Half-Marathon, where - with a good base from the first three races of the year and a flat course - I could realistically gun for a PR.

Motivation

2009-04-14T22:37:00.003-05:00

I wanted to take a moment to celebrate a very exciting achievement. It wasn't a run that I completed, a PR I realized or an objective I was able to attain. It was recruiting seven of my co-workers - at least two of whom don't run regularly - to participate as part of a team for the Market to Market Relay, an 86-mile, 8 person relay race held in October between Omaha & Lincoln, Nebraska.

With several team members, recruitment was easy; they're hard-core runners who would do it either way. For a few others - who haven't been regular runners, but have maintained some level of fitness, it's a little stretch. For the remaining members (who are not - by their own admission, runners), it's a big commitment and one that I applaud.

As I think about it, I want to think through how I can encourage members of the team without unduly challenging them. I've never "coached" anyone but myself - how do I do this? Given the role that running has played in my life, I realize the privilege of playing this role - I want to do my best.

My Own Personal Boot Camp

2009-04-13T22:12:00.003-05:00

I've learned alot over the past few weeks - about myself, about my motivations and about what it's going to take to get to the next level. Beginning tomorrow, I'm starting my own - limited edition - "boot camp", running for the next thirty days and focused on:

Running at least 5 days per week and at least 50 miles per week (40 during weeks with races).
Adding a challenging component (speed, tempo, or hills) to every run.
Initiating a weight training program four days/week (more to come about the program I'm using).
Rigorously following a reduced fat & protein diet, with target to lose 10 of the 30 pounds I've committed to lose in the next 90 days.

The focus is one thing - accelerate my training and get a leg-up on preparing for the specialization phase of my marathon training (that begins the first week in July). Hopefully, it will also help to establish more discipline, especially in terms of diet and weight training.

I'll let you know - at least weekly - how it's going.

Two Down & One To Go...

2009-04-12T20:25:00.003-05:00

If you've read my recent postings, you know that I'm in the process of running three half-marathons in three consecutive weeks. This past Saturday, I completed my second of the three (Illinois Half-Marathon) and will begin the push for the third (Kansas Half-Marathon) this week.

So far, so good. In the weeks leading up to this three-week test, I was running approximately 40 miles per week. Tapering - for the initial two races - was nothing more than cutting back to a light run (3-4 miles) the day before each race. "Recovery" has been virtually non-existent, except for ensuring that I'm eating well and getting sufficient rest.

Although I'm feeling very good in training, my times (1:54:30 at Olathe, KS Half-Marathon and 1:52:10 at Illinois Half-Marathon) have not been stellar, but - in prepping for Illinois - chose to use this race as well as Kansas as "training runs", seeking to remedy how hitching my wagon to a pacing team had shredded my confidence in Olathe. I came away from Olathe feeling beaten; I'd ran my third worst half-marathon in terms of time and probably my worst in terms of execution. I've come away from Illinois feeling very good; I deliberately held back (as evidenced by a heart rate that average 160 bpm and never exceeded 170), focused on consistency in my splits and having a strong finish and realized a race that was within 35 seconds of my half-marathon PR.

As I look to Kansas Half-Marathon, I don't have any expectation - except to have a good run. The course is unique in midwestern races - with several steep (and long) ascents, with a good climb at the finish. It will be a great opportunity to tax my aerobic engine and test my strength for hill climbing, setting the stage for what should be a great run at the Lincoln, NE Half-Marathon on May 3 (where I should easily break 1:50:00).

God willing, I'd like to get my splits down to the 8:10-8:15/mile range by early July, when I begin the specialization phase of my training for the Marine Corps Marathon in October. I'll then use the balance of the summer and fall to further build my endurance, enabling me to hold a 8:10/mile pace 26 miles (and realize a qualifying time of 3:35:00 or better for Boston). To do this, I've got to focus the next three months on:

Improving my speed, enabling me to take my 10K time from 50:10 (8:05/mile average) to 44:00 or better (7:06/mile average).
Continue to mentally toughen my endurance, allowing me to hold a 8:10/mile pace longer and longer.
Building on my endurance, incorporating long runs of up to 20 miles on weeks when I don't have races scheduled.
Reducing my weight from 206 to 178 (from a BMI of 26.2 to 22.9) and reducing my body fat from 20% to somewhere below 12%. This alone should improve my half-marathon time by at least 8-10 minutes.

Race Report: Illinois Half-Marathon (Champaign-Urbana, Illinois)

2009-04-11T19:56:00.004-05:00

It wasn't my best, but - after last week-end's flawed effort at the Olathe Half Marathon - it was good to be able to put together a solid, disciplined effort at today's Illinois Half-Marathon in Champaign-Urbana, Illinois.

It was a great day for a race - I began the day at 4:45 a.m. at my younger (faster, but less good looking) brother's house with a great high fibre breakfast. We were on the road by 5:45 a.m., driving approximately 45 minutes to C/U with him and his girlfriend. We got to the starting line with time to spare, using the remaining time to down some water, a banana and a gel.

Here's the bottom line (report) about the race itself:

Packet pickup - well done at the student center on University of Illinois' campus. Parking was a breeze and the expo was fairly well-organized, especially for a first year race. Race shirts were nice - technical, long sleeved.
The weather - a cool 34 degrees with a 10 mile/hour northerly wind - was perfect, with a clear sky and a beautiful sunrise.
The race - both full and half - started promptly at 8:00 a.m., with both races following the same route for the first ten miles. The half was run predominantly in Urbana, featuring sections of University of Illinois' campus, residential areas, and a beautiful park on the far south end of town. This is a flat, fast course!
Every element of the race was exceptionally executed with abundant (and well-staffed) water stations, well-placed (and abundant) signage, and more than sufficient numbers of very helpful volunteers and very engaged, enthusiastic spectators. One exception was the start itself - the starter simply said, "On your mark, get set, go!" No gun, no horn. "Go." Get that guy a starter pistol for next year.
The end of the race - probably one of the most spectacular imaginable - takes place as runners enter Memorial Stadium, home of Illinois' Fighting Illini. Runners complete a partial lap of the field, finishing the race by running from the end zone to the 50 yard line, with thousands of fans and fellow runners cheering. Suffice it to say that this was an exceptional race - especially for an inaugural event - and should be one analyzed by any major college town considering improving or initiating their own half or full marathon.
Finish festival - was very poorly organized. Once runners came into Memorial Stadium, no one seemed to know - even the volunteers I asked - how to get out. Although they had water on the field, there was no food - and none in sight. Once I found it, I couldn't get to it - it was in a concourse area out of sight and was severely bottle-necked. I gave up - where's the nearest McDonalds???

For me - personally - the run had a "redemptive" element, in the sense that it provided me the opportunity to help put behind me the tactical travesty that was the Olathe Half-Marathon the previous weekend. My plan for Illinois was simple: average 8:40 or so through the first 7-8 miles, picking up the pace through miles 8-13 to finish strong and realize a finishing time between 1:50 and 1:55. Throughout the week, my mantra had been to turn in a "respectable" training run.

How'd I do? I posted a finish time of 1:52:10 (almost three full minutes better than last Saturday's half), averaged 8:44 for the first 8 miles and 8:18 through miles 9-13. Not my best half, but - given that my average heart rate was only 160 bpm (versus an average of 174 for my previous six halfs) - I'm pleased with what I was able to do - turn in a conservative run with a strong finish (I had alot left in the tank at the end!). Even better was the response of my wife, Carolyn, who reminded me that my time was more than 8 minutes better than the time for my first half-marathon last year in Lincoln, Nebraska(and my first half ever) and I've got four more weeks to train before my next shot at Lincoln.

I needed something to restore my confidence - and I got it. Even greater was the opportunity to enjoy a beautiful day at a great race with family and friends. It couldn't have been better!

Ok, so what's the "Family Affair" picture about? This was one of a few races I've run with my younger, faster (but less attractive) younger brother. We had a family thing going - my wife, my mother, my sister, my brother's significant other (i.e., women, in case you wondered). It was a nice change of pace - I think it was one of the first times my wife or mother had seen me finish a race.

Strategy? How about having a good time!

2009-04-07T22:14:00.000-05:00

Over the past several days, I've thought alot about how I'll approach this weekend's half-marathon in Champaign, Illinois. After getting broken in Olathe, Kansas last weekend (running either my 3rd best or 4th worst half-marathon ever), it's given me cause for pause.

Here's what I'm thinking: I'm on my "home field". No, not the place I usually run, but the area where I grew up - my family will be there - my little brother is running (he's the fast, but not as good looking one), and my wife, kids, parents and other inlaws and outlaws are watching. Rather than going for a PR (which may or may not occur), I think the focus should be something dramatic like...having a good time.

I'll optimize my training this week, get good rest, fuel and hydrate appropriately. Beyond that, my only aspiration is to run an enjoyable first half and see what I've got left when I get into the last half. If I'm feeling good and am on pace, I'll optimize my time. If I'm not, I'll kick back, reserve enough energy for the end, and finish strong. Either way, the objective is having fun.

Can it be that bad???

2009-04-05T18:14:00.000-05:00

Ok, I've had 24 hours to think about yesterday's race and here's what I've come to realize:

I'm alive - and I have the chance to run a race with a few thousand other people. Regardless how I do, I'm glad to be able to do that.
I'm 50 years old - and I ran this race faster than I ran my first half-marathon last year - by more than 5 minutes. Why should I mope?
Conditions yesterday stunk - and I still ran my fourth fastest half-marathon. Get over it!
I've got more than 28 weeks before the "Big Show" (Marine Corps Marathon). With committed training (running, weight training and diet), I'll be there.

While I was doing a six mile recovery run on the treadmill this afternoon, I was watching Dean Karnazes movie, "Ultramarathon Man". In the course of the 50 marathons in 50 days, he was running the Atlanta Marathon and sustained a serious fall. He recalls what he had been told over and over by his father - "It's not how many times you fall that's important. It's how many times you get up."

I'm getting up, getting my miles this week, getting energized with a more disciplined fueling strategy and am getting psyched to run the Illinois Marathon on Saturday. No matter how I do, I'm going to celebrate the miracle that God - at age 50 - allows me to be alive (let alone run) and make the best of the year's races.

Carmichael + Pfitzinger = Best Chance to Qualify for Boston

2009-04-05T09:29:00.000-05:00

In October 2009 - thirty weeks and 13 half-marathons from now - I'm gunning to qualify for Boston at the Marine Corps Marathon. Realistically, I don't believe that this will happen simply by training more or running more races. I'm going to have to get alot smarter in how I train.

As I've indicated in my last post, I won't give my race strategy over to someone else once I get into the race. However, I am going to give my fueling & training strategy over - to Chris Carmichael (Lance Armstrong's coach during his final successful quest to win the Tour de France & coach of Dean Karnazes in his search to run 50 marathons in 50 states in 50 days) and Pete Pfitzinger (Olympic Marathon champion and distance coach).

Beginning this month, I'm going to begin to incorporate what I've learned from Carmichael's "Food & Fitness". Using April as a "transition" month, I'll be fully engaged in the program beginning May 1. A key objective is not only properly fueling, but to realize 45-60 seconds/mile of speed improvement by reducing my body fat content to 12-14% and weight by 30 lbs (not an unrealistic goal, given that research shows that a reduction of 1 lb. of body weight can yield 2-4 seconds/mile of speed improvement). I'm also going to begin following Pfitzinger's program from "Advanced Marathoning" immediately, with intent to step into his 24-week 70 mile program on May 4, 2009. My half-marathons will suffice as long training runs during the course of the program. Stepping into Pfitzinger's program at this point should work great - I've spent the last several month developing a solid aerobic base.

For me, this will be an exciting experiment. I'll provide periodic updates regarding my running index, body fat, weight and other key measures.

Half-Marathon #1: Olathe (KS) Half-Marathon

2009-04-04T18:09:00.000-05:00

Today's race - Olathe (KS) Half-Marathon - was my first of the year and probably not one of my best (I hope!). What happened? Here are the headlines:

The weather at race start was 42 degrees with winds gusting to 25-30 miles/hour. For me, that means I'm wearing a singlet and pullover, hat and gloves (I was able to forego the tights).
The course had lots of elevation change - very little was "flat". It seemed as though we were either climbing or descending the entire race.
There were some "glitches" in terms of organization (For right now, that's all I'm going to say. I've emailed the race director with my feedback. If I get no response, I'll post my email - with full details - later in the week.). Most significant was very badly manned water stations - significantly affecting my plan to walk/drink through each and consume 5-6 gels immediately before each station).
Pacing strategy of our pace group (1:50 team) was - to me - fundamentally flawed. Their approach was: 1) run miles 1-2 at 30-45 seconds slower than goal pace; 2) run miles 3-11 at 10-15 seconds faster than goal pace (to make up for time lost during miles 1-2); and 3) run remaining miles as fast as you can (assuming you will have little left). I didn't run my race - I ran their race - and it cost me. Never again!

Bottom line: I didn't run my race - I ran the pacing team's race. Also, I should have not allowed issues at water stations to affect my hydration/fueling plans (rather than be frustrated & not hydrate, take a few seconds longer, get hydrated and get going). Every time I've allowed someone (pace team) or something (circumstances) control my race, I've disappointed myself.

In Champaign at the Illinois Half-Marathon on April 11, I'm running MY race.

"Quandary" Resolved - Weird Way

2009-03-28T07:17:00.000-05:00

The "quandary" about which I posted yesterday was resolved - in a most unusual way.

Here's the sequence:

I offered Carolyn (my wife) the opportunity to stay an extra day in Kentucky to be with her father following the death of her mother last week (she accepted).
We then received email from the Olathe Half-Marathon race sponsors that the race may be cancelled due to a freakish snowstorm on Saturday.
Carolyn decided to leave for Omaha earlier than planned, returning late Friday and avoiding driving through the Olathe area (which we had to do to get home from Kentucky), avoiding the freakish snowstorm.
While enroute to Omaha last night, we received notice via email - about 30 minutes before getting to Kansas City - that the race was rescheduled to April 4. We ran by to complete packet pickup and ended up at home in Omaha on Friday night.

Outcomes?

I'm able to run Olathe after all - just a week later than planned.
Carolyn had the freedom to do what she felt she needed.

Learning?

Don't let running eclipse everything else in life. When compared to one's faith, family, and friends, running is a "want to do", not a "have to do" in most cases. I could have insisted on going to Olathe for the race (it ended up being cancelled), cutting short the opportunity for Carolyn to be with her grieving father. Who would have "won" in that circumstance?

"Quandary" - A State of Perplexity or Uncertainty

2009-03-26T22:15:00.000-05:00

Quandary - it's a good word and apt description of where I'm at with respect to the Olathe Marathon.

For the past few days, we've been holed up in western Kentucky, going through the burial process of my wife's mother, who died last Friday. It was a tough experience for the immediate family following a prolonged illness and one that has required the immediate family to rally together to get through. So what does this have to do with Olathe?

For my wife, being here has been cathartic. Following the funeral, she was able to spend quality time with her father and sister - something she has seemed to covet. Late this afternoon, I received an email from the Olathe sponsors, stating that there was some chance that the race would be canceled due to inclement weather. Referencing the Weather Channel, the forecast for Friday night/Saturday morning is rain turning to snow around midnight Friday with accumulations of snow as much as 2" per hour and total accumulations by later Saturday morning of 6-8". If this happens - or even close to that - the race will be canceled. So what's the quandary?

It's the decision: do we go on to Olathe tomorrow when it looks highly probable that the race will be canceled and leave family still grieving for a race OR do we forego the trip to Olathe (anticipating that the race will be canceled) and stay with family?

Let you know what we decide; "D-Day" is tomorrow morning. I've left it to my wife to tell me what she needs.

What Would You Do?

2009-03-26T07:55:00.000-05:00

I'm a creature of habit when it comes to running. Although I'm open to run a variety of different race distances in lots of different locations under all kinds of different conditions, on the continuum of compulsive preparedness, I'm probably a "7" or "8" on the 10-point scale.

Don't ask me why - having certain things in order just makes me feel more comfortable. It's as though I'm at peace when I have control over some things (knowing that - once the race starts - I lose control over alot of other things).

For any given race, I need to have several items, including (but not limited to):

Brooks Beast shoes & custom orthotics
Brooks shorts & singlet (don't remember the last time I wore another brand of clothing)
Thorlo mid-cut middle-weight running socks (no other brand will do)
Polar RS800SD heart-rate monitor
RoadID bracelet
At least six gel packs (half caffeinated and half not)
Cap appropriate to conditions (under 35 degrees, technical skull cap; over 35 degrees, technical "baseball-style" cap). Of course, if possible, brand of hat should match shoes & clothing.

This past week, we had a death in the family that required us to travel to western Kentucky. Plan was to drive back to Omaha on Thursday and leave for Olathe on Friday, running Olathe Half-Marathon on Saturday. However, when my family needed an extra day in Kentucky and the plan changed (we will be driving directly to Olathe on Friday), I got thrown into a little "tizzy". For the race, I don't have a:

Brooks singlet or shirt (best option - given the expected 30 degree weather - is my long-sleeved Sporthill pullover, logoed "Maine Running Company" - I know that will provoke questions in Olathe, KS!).
Any type of cap. Given that weather forecast says 30 degrees, wind, rain/snow, I need a skull cap. I have nothing!
Gels. I didn't bring these either. Fat chance I'll find anything in Aurora, KY (population 200 - on a busy weekend!).

In an attempt to mitigate this, I'm hoping that we can get out early enough tomorrow to A) make the running expo at packet pickup and find what I need or B) find a running store in the western part of KC/Olathe area. With exception to the gels, I can improvise on the others.

Also, while I'm commissurating, I've got to decide about joining a pace group. Olathe is unique, having pace groups for both the full and half marathons. Their strategy - as posted on the website looks solid. It is:

Run the first two miles 15-30 seconds slower than pace time (allowing your body to get acclimated to running).
Run the middle miles at or slightly faster than target pace (allowing you to make up time lost in the first two miles).
Save some for the end, ensuring that everyone crosses the line.

Given that it's my first race, I have no clear sense of what I can run. Long practice runs allow me to project that I could finish at around 1:53-1:55; however, I'm running faster than I ended last year (when I was running 1:51). Do I hook up with a 1:50 pace group and try to PR (on what sounds like a less-than-optimal day) or hook up with a 1:55 pace group, realize the common benefits of comradery and drafting (on what's forecasted to be a windy day), and seek to PR by ditching the pace group in the last 3-4 miles?

Too much to think about - I'd rather just run!

Best Laid Plans...

2009-03-22T21:35:00.000-05:00

"The best laid plans of mice and men...are usually about equal."

Don't remember where I heard that, but it comes to mind as I prep for revising my training schedule for the week prior to the Olathe Half-Marathon. Following a death in the family, I find myself no longer in Omaha, Nebraska, but in western Kentucky, with higher ambient temperatures, a few more hills, and the distractions of a visitation & funeral (as well as one day trashed with a 12-hour drive back to Nebraska late in the week).

Given what I've got, here's my revised plan:

Sunday (today): No run. Use this as a recovery from yesterday's 19-mile "death march". Having getting up at 5:00 a.m., spending two hours getting the car and kids ready and driving 10 1/2 hours to Kentucky, what time did I have to run anyway???

Monday: Usually a day off, but given that I've taken Sunday, I'm going to getting in a longer run (10-12 miles), running the last 2-3 miles at my goal half-marathon pace.

Tuesday: Speed day (also "visitation" day for family member). Will run 3 miles, run 1 mile alternating fast & recovery speeds between telephone poles, and cool down for 3 miles. Using this as a speed day will 1) get me some speed time without compromising time with family. Seems like a good compromise.

Wednesday: Recovery day. Given that it's also the day of the funeral, I want to make this a "discovery" run (take off and run wherever I feel, however fast or slow I feel).

Thursday: Tempo run before 12 hour drive back to Nebraska. I'll run seven miles, with first two at warm-up pace (9:15-9:30/mile), middle three at half-marathon pace (8:00-8:15/mile) and last two at cool-down pace (9:30-9:45/mile). If I feel good, I'll run the last two at half-marathon pace.

Friday: Tough day. I've got a day trip on corporate jet to Texas for a meeting, leaving at 6:00 a.m. No time to run in the morning. Should get home by 4:00 p.m., after which I have a 3 1/2 hour drive to Olathe. Best I'll be able to do is 2-3 miles leisure when I get to Olathe - maybe part of the course???

As planned, I'll log between 30-33 miles prior to the half-marathon on Saturday. Assuming I get 13.1 on Saturday, a few miles in the afternoon on the same day, and 6-7 on a Sunday recovery run, I'll log a 50 mile week.

Feedback?

Running Plan: Countdown to First Half-Marathon of the Season

2009-03-18T21:20:00.000-05:00

Several folks has asked what my training plan looks like between now and March 28 (when I'm running the Olathe Half-Marathon. Here's how it looks:

16: Off
17: 7 miles (paced - 8:30/mile)
18: 12 miles (paced - 9:00/mile)
19: 6 miles (paced - first 3 at 8:45; second 3 at 8:15)
20: 10 miles (recovery - 9:15/mile)
21: 5 miles (interval)
22: 15 miles (LSD - 9:30/mile)

23: Off
24: 7 miles (paced at 8:00/mile)
25: 12 miles (LSD - 9:30/mile)
26: 6 miles (paced - first 3 at 8:30; second 3 at 8:00)
27: 3 miles (8:30/mile)
28: Olathe Half-Marathon (goal: 8:15/mile)
29: Recovery: 5 miles (paced - 9:00/mile)

Predictions for My First Half of 2009

2009-03-15T07:34:00.000-05:00

After running the loop from downtown Omaha to Rosenblatt Stadium and back on Friday (7 miles if you run north to Abbott Drive and around the block of the stadium) at my target half-marathon pace (a challenge in itself, given the hills), on Saturday, I ran my half-marathon course near home, turning in an "OK" 1:56:34. If I hadn't put it out there yesterday downtown and had someone on my heels, I'm sure I could easily cut 3-5 minutes off of my time.

So, with respect to Olathe's Half-Marathon, I'm setting my targets as follows:

Minimum: 1:53:48 - using McMillan's calculator (mcmillanrunning.com), this equates to a 4:00 marathon pace. Not great, but a good place to start the year (especially given that I have 7 1/2 months until the Marine Corps Marathon, where I'm targeting a 3:35:00 to qualify for Boston).
Sweet spot: 1:51:41 - this is one second faster than my last half-marathon in 2008. Given what winters do to my training, I'll be tickled to turn in this time.
Optimal: 1:49:59 - using McMillan's calculator, this equates to a 3:51:57 marathon pace. It's approximately 1 1/2 minutes faster than my best time last year, but - on the right day - attainable, if I can run smart and hit my splits every mile.

Why a range of almost 4 minutes? Several reasons: 1) It's my first race of the season and I don't have alot of confidence regarding my overall level of fitness and 2) it's a course I've never ran and don't know how crowded or competitive it will be.

Salvaging a tough (i.e., cold) week

2009-03-13T22:36:00.000-05:00

Over the past 4-5 years as I've gotten more compulsive about recording my mileage, I've noticed a trend - my distances and frequency of running always drops in December, flattens in January, picks up in February and gets back on track in March. The cost? In addition to the usual self-deprecation for not getting my running in as I normally would, it clearly affects my readiness for early Spring races, as I'm still in the process of building my base.

This year, I've done better - in fact, about 30% better than last year. One thing I've done recently is to use the cold days to focus on speed or paced work, leveraging my trusty Landice L8 LTD treadmill. This week, I found it particularly useful as temperatures ranged from daytime highs in the high 20's to nighttime lows in the single digits. The schedule - for this week - will look as follows:

Monday: Day off
Tuesday: Treadmill - 6 miles - 9-10 minute/mile pace
Wednesday: Treadmill - 3 miles - 8-9 minute/mile pace
Thursday: Treadmill - 3 miles - 9 minute/mile pace
Friday: Road - 7 miles - 8 1/2 minutes/mile pace
Saturday: Lake trail - 15 miles - 9 minute/mile pace
Sunday: Lake trail - 5 miles - 10 minute/mile pace; Treadmill - 3 miles - 8 1/2 minutes/mile pace

By doubling up on Sunday (a recovery day), I'm able to get in seven runs for the week with a good mix. I found that the treadmill running during the early part of the week 1) kept me running through the cold part of the week and 2) kept my legs fresh so that as I got out today, I felt better than usual toward the end of a week.

Lesson learned? Don't let the weather dictate whether I run or not, but allow it to influence where I run. But whatever I do, take time to run - even 20-30 minutes - and keep it up.

Pacing Team - Or Not?

2009-03-08T07:19:00.001-05:00

When I ran the Marine Corps Marathon in 2006, I had a plan - finish in under 4:00 and do it by running as close to 9:08/mile through the first 22-24 miles as humanly possible, saving what I had at the end to make up any difference. If possible, this would allow me also to run "negative splits" (faster second half than first half), finishing "strong" at the end.

Within the first 5 miles, I was on my plan. At that point, I also came across the 4:00 pace team. Knowing that from approximately mile 13 through mile 20, I would be running into a stout 20-25 mph headwind, I had a decision to make: hook up with the pace team, working with them to draft through the difficult parts of the course or continue to run solo and hope for the best. Without knowing their "strategy", I chose the pace team.

Through the first 10K, it went well. I felt strong and my times were consistently under my target. At the 13.1 mark, I continued to feel strong and noticed that - different than my plan to run 9:08 splits - the pace group was consistently turning in 8:40-8:55 splits. But I was still feeling strong and - if I could hold the pace would finish well under 4:00. As I continued through miles 14, 15, 16, and on, I began to feel my strength sapping and maintenance of this faster pace problematic. Never having run more than 20 miles in a stretch (I was using Higdon's program, which discourages distances greater than this) and never running such distance at my current pace, I was quickly approaching "no man's land" - a place I had never been. At miles 18-19, I really began to struggle with holding the pace and after mile 20 - although I was still ahead of my 4:00 target - the wheels fell off as I dropped behind the pace group. In the end, I lost 14:00 during my last 5 miles and missed my 4:00 target my 12 minutes.

I was disappointed - not in my time, but in myself. I had not run the race I had intended, but rather attempted to run the race someone else (i.e., the pace leader) had planned. Giving over my race had cost me - I missed my target; not by a little, but a lot. I blew it. I vowed never to let this happen again. I could have bad races, but they would be "my" races. I'd run the race I planned to run and not give my race over to someone who didn't know me, how I trained, and how I run.

Since that race, I've never allowed myself to get sucked into running someone else's race. Although I've had - strategically - "good" and "bad" races, they've been mine. Typically (and different from how pace teams operate), I:

Turn in a slow mile 1 as I'm getting warmed up (this is by design; most people burn up mile 1, then burn out later in the race).
Walk through water stations at miles 2, 4, 6, 8, and 10, taking enough time 15-20 seconds to shoot a gel and get a drink or two down before resuming my run.
Use the first 3-4 miles to get into my race "rhythm" - the pace I feel most comfortable.
By design, run the first half slower than the second ("negative splits").
Stretch out and significantly increase the pace in miles 10-13 to use up everything I have, saving a bit for the last mile or so if someone decides they want to challenge me.
Kick the last 1/4 to 1/2 mile, emptying the afterburners and finishing strong.

As I approach the Olathe Half-Marathon on March 28, I was surprised to see that they have pace teams for the half-marathon. Although I can't see letting myself get sucked in to another "MCM 2006", would I use a pace team to ensure I'm on plan, to sharing in drafting on a windy course, or to provide comradery? Gonna have to think this through - what are your thoughts & experiences with pace teams?

Race Review: Olathe, KS Half-Marathon (March 28)

2009-03-07T20:53:00.001-06:00

My first race of the season - Olathe, KS Half-Marathon - was also the first time I've run in Olathe. I chose it because:

It's relatively early in the season, but not so early I had to be concerned about sub-freezing temperators.
It's a relatively flat, fast course.
It's close to home - less than a four hour drive from Omaha.

A few uniqe things about Olathe's Half-Marathon were:

Packet pickup: It was at Bass Pro Shop. Yes, you read that correct. No issue - finding it was easy, parking was a cinch, and there was plenty of room for a small expo. Love the Polartec hats you could buy (how about substituting the cotton shirt for these next year???).
Race starting/finish area: Was easy to access, right off of a main expressway. Starting line is Garmin's world headquarters (I'll keep my sleeve pulled down over my Polar RS800SD!).
Race started on time - which was very good, given that it was cool (40 degrees) and very windy (20-25 mph sustained).
Course: Was well-marked, with an exceptional group of volunteers. Not alot of spectators, but they provided a very safe venue with some variety (hills & flat, neighborhoods & commercial).
Water stations: Were very poorly organized. Initial stations were not properly staffed and had no drinks poored when we arrived. Later stations were simply not well-organized; I'd call for water, but got sports drink just as often handed to me. The volunteers seemed disorganized and overwhelmed at the stations.
Pace teams were provided. In general, this is good - mine wasn't (they couldn't hold a consistent pace - started way too slow and tried to make it up on the last 5 miles, frying most of the participants).
Finish line: Very poorly marked - finish flags were set approximately 50 yards before the actual finish line (which wasn't marked). Very confusing.
Post-race refreshments: Were good, but hard to find (in a tent some distance from the finish line). Never did see the smoothies promised in the race promotions!

After the race, I emailed the race director about the water stations, confusing finish line, poorly organized finish festival, and pacing team and - can you believe it - actually received a very nice follow-up call. He stated that having to cancel the race the prior week (due to a freak snowstorm) had seriously affected the number of volunteers, impacting water stations and the finish festival. He seemed very interested in constructive feedback to make the race better. Given that, I'd give a recommendation to runners to consider this race in 2010 - if the director makes good on his commitments, it will be a very good race.