Ryan

Race report: 2015 Walleye Run 5 miler

This article was originally posted by Ryan at the original HillRunner.com Blogs.

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I haven’t given many updates on how my running has been going here for a while. Before I get to the race, I’ll offer a quick overview.

The winter went well. I thought my volume was a little off but my intensity was better. When I checked this year compared to last, my volume was nearly identical. If my intensity was better, then I was having a very solid winter.

In retrospect, my intensity was good but possibly not as well balanced as would have been ideal. Lesson learned. Tempo runs are great for base training but you at least occasionally need to crank up the effort level a couple more notches.

For the first time in over 20 years, I took a spring break this year. The family headed down to Florida for a Disney vacation, then we went to Alabama to see family. Needless to say, this wasn’t the greatest thing for my training. I planned my training around this, though, so I could be in ultimate recovery mode.

Upon returning from vacation, I wanted to get in a race but didn’t know how to fit it into the schedule well. The answer was run a race 6 days after returning from a 9 day vacation. Not ideal. The course also wasn’t ideal and the competition wasn’t there. I ended up winning a 5K in 17:44, second place was 21:24 so I didn’t exactly have anyone pushing me.

4 weeks later, I was again looking for a race. I ended up at another small 5K on a constantly undulating course. No major hills but never on level ground. I ended up also winning that in 17:41. Not the same runaway effort but not really pushed in the second half of the race and the course left me less than motivated to keep pushing.

So that brought me up to Walleye Run, a race that has become a family tradition. The family makes the trip with me, then we hit the festival after the race to do all the kid friendly events.

This year, we arrived to find the weather very humid, a little breezy but not terribly warm. When I started warming up, though, I realized how much the wind would be a factor in the first half of the race. It wasn’t terribly strong but, out in the open as we are for good portions of this race, it would be hitting you hard enough to have an effect. On the way back, I got a taste of how the return trip would be. Dead, humid air that just made everything feel stuffy and sticky. By the time I got back, I was sweating profusely and this was just from very easy running with about a 1/4 mile gradual acceleration. At race pace, this was going to be like running in a swamp.

As I was doing my pre-race strides, I saw a couple familiar faces, including an old InStep teammate. I don’t expect to see InStep guys in Fond du Lac so that was a bit of a surprise but it was good to see him. We chatted a bit, then lined up pretty close to each other.

At the start, the usual crowd of fast starters got out ahead of me (you can see a couple of them in the photo at the top) but not like some years. I don’t think I was ever outside the top 15. Usually, I’m at some point in the 20s at this race. Not sure if I got out better or the hard charging crowd was a bit thinner than usual.

About 1/4 mile in, we approach a median in the road. I was to the right of someone with someone just to my right and a half step back. The guy to my left moved out, forcing me out and the guy to my right made some comment that only I could hear. I think he was saying something about squeezing him out. Sorry man but I’m doing what I can. I didn’t say anything but I was definitely thinking that. We did settle back in, though, and the median never became an issue.

As we rounded another turn, I found myself right around 10th, with a pack of 3 that had already separated themselves by a fair bit and a couple guys in no man’s land before the chase pack I was in. I worked my way up to the front of the chase pack and found myself even with a guy in a green singlet for 5th/6th place at the mile. I had a period where the going felt a little rough so I let green singlet take the pace for a bit before I felt stronger and pulled up next to him. As I did so at about 1.5 miles, I said let’s work together and get the guy in black ahead, we both can get him. From this point on, that guy in black was my focus. The guy in green fairly quickly dropped off the pace and I was alone chasing the guy in black.

The guy in black was a distance ahead so this was going to be a long term chase. I set out to close the gap gradually, while hoping I wouldn’t run out of time. I grabbed a cup of water somewhere around the 2 mile mark and poured it over my head. A nice temporary relief from the humidity but short lived. Through mile 3, I kept focusing on the guy in black. I did notice at one point that the 3rd place guy was dropping off the lead two but he was so far ahead I knew he would have to completely fall apart for me to have a chance. My only real chance was the guy in black.

By the 3 mile mark, I knew I would be in competition with the guy in black well before the finish. I had closed the gap enough that making contact was nearly inevitable. The only question was how he would respond. As I continued closing the gap, grabbing another cup of water to pour over my head at one point, I was formulating a plan for the pass. Actually, more recalling my usual pass strategy. Surge a little and try to get past without him thinking he has a chance to hang. A little before the 4 mile mark, after focusing on this guy for 2+ miles, I got to put the strategy to work. I made the pass and he didn’t respond.

Still, I put a lot of effort into catching him. I was worried that he might recharge and make a run at me. I put everything I could into the next mile to not let that happen. I kept pushing and the signs I could pick up on from the people cheering were positive. It appeared the gap was growing.

I kept telling myself 3/4 of a mile to go, 1/2 mile to go, 1/4 mile to go, what do I have left? The answer was not much. I did not have a spectacular kick, I really had no gas left in the tank. However, I made the pass and I separated myself. I didn’t need a kick. I did all I could to bring it home as fast as I could but I had already left it all on the course.

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I crossed the finish line in 4th place in 28:52. Just as expected, the wind was a bit challenging on the way out and the humidity and dead air were stifling on the way back. All in all, I’m thrilled with my effort. I’m not ecstatic about my time but the time is understood given the conditions. I am very happy to be back in the top 5 of this event and to have run a very strong, very smart race. I couldn’t have asked for more of myself on race day.

This is it for me for the spring racing season. I’m going to take a bit of time away from racing to work on my fitness, then gear up for the fall season.

Official results

The Nike Oregon Project/Alberto Salazar story

This article was originally posted by Ryan at the original HillRunner.com Blogs.

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Alberto Salazar

By now, I’m sure anyone reading this post knows about the story. At first, I didn’t want to write about it. As the story goes on, though, I think it’s important enough to the sport that I should write about it. Not because I’ll write a better piece than the many great authors who have written on this but because I want to offer a place for you to find some of the best links and expand with my thoughts.

The breaking news

First, the original pieces: David Epstein’s article on ProPublica and the BBC article (which includes a couple short video clips and a link to the BBC documentary).

Response

There has, obviously, been a lot of response to these accusations. Obviously, that response cuts both ways. I’d like to comment on a few things I’ve seen in the commentary.

First, as of now, these are accusations. The accusations are very strong and seem to be growing over time. However, there is no smoking gun yet. While things don’t look good, I’d like to hold off a little longer to pass judgement, especially on those who are only tangentially related to the story (such as Mo Farah, Shannon Rowbury, Matt Centrowitz and other current and former members whose names have not come up in reports we have seen so far). Where there’s smoke, there’s usually fire but I’d prefer to let this story play out before saying even Galen Rupp, the primary figure in the story outside of Salazar, is dirty, much less athletes who haven’t even been named. I’m not saying they are obviously clean but let’s let the story play out and the evidence come to light before jumping to conclusions. The story is out now, we will learn more.

Second, can we please put an end to the "never tested positive" line of defense? I’ve seen this come up several times since the story broke. Rupp never tested positive, even though he was tested so many times over so many years. You know who else never tested positive? Lance Armstrong. Marion Jones. And they both used that line of defense, very vociferously, even though we now know both were doped to the gills while passing tests. Plus a big part of the accusations specifically involves attempts to avoid positive tests while still using banned or regulated substances. "Never tested positive" may mean you’re clean or it may mean you know how to dope while avoiding a positive test. As much as I wish it was, it simply is not in the current world incontrovertible proof of innocence.

Third, some people are claiming that Steve Magness and the Gouchers specifically, as well as others, are lying either to benefit themselves or because they have some kind of vendetta against the Oregon Project or Salazar specifically. Let’s be real. Magness and the Gouchers have nothing to gain by making these reports and a lot to lose. They aren’t doing this for personal benefit. Getting on the wrong side of Salazar and Nike is not something you do just because you’re peeved at someone or to further your career within the world of distance running. Remember last year’s USA Indoors? Salazar seemed to have the power to convince USATF officials to "bend" the rules in order to disqualify athletes he (in my opinion wrongfully) felt wronged his athletes.

As for the responses directly from Salazar, Rupp and others beyond the "never tested positive" and "vendetta" claims that I mentioned above, we have the usual denials. The denials are expected. If innocent, what would you expect? At the same time, if guilty, do you think they are going to throw up their arms and admit it that easily? One thing that did bother me is that Salazar seemed to call David Epstein’s reporting credentials into question by calling him a "reporter" (with quotes). Epstein is an excellent reporter and attacking the messenger instead of addressing the message itself does not look good. That’s a strategy often used by those who have no good way to address the message because they are guilty.

Salazar’s history

Salazar has always seemed an outsized individual and one who has always stated that he’d do anything to win. Given prior statements, the idea that he may play in the gray area of doping rules doesn’t seem far fetched. In fact, the idea that he might flat out break the rules if he thinks he can get away with doing so doesn’t seem outrageous.

The most obvious and probably well known prior statement:

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The above is a screenshot highlighting a few key lines I thought of as reading these accusations, from a 1999 paper by Salazar himself (pdf).

Further coverage

As would be expected in a story like this, it didn’t end with the ProPublica and BBC coverage. There has been quite a bit of follow-up.

First, Competitor.com interviewed Epstein.

One of a few interesting things to come out of this interview: Mo Farah received letters about this reporting and apparently responded to those letters. This doesn’t look good for him, as he tried to act this weekend like he was caught by surprise with this report. He knew ahead of time, he was not caught by surprise at the same time the rest of us were. It also doesn’t look good that Salazar appeared to address what he wanted to address while not addressing other questions.

Next, a former Oregon Project coach is not surprised by the allegations. Apparently not because he knows of something from the inside but because he knows Salazar will do anything to get better. As he states, "there’s no stone left unturned. If there’s a way to get better, it’s done." He also raises some very valid points about the inefficacy of testing.

Not so much breaking news but Ross Tucker at Science of Sport had a good post this weekend about the no good week for doping (this isn’t the only doping story for the week). In it, he mentioned the curiosity of Mo Farah acting like he was blindsided when he couldn’t have been (see above). He also mentions some other good topics that are at least tangentially related.

Finally, Salazar says he plans to "document and present the facts" as quickly as he can to "show the accusers are knowingly making false statements."

Let’s see what his side of the story is because the side we’re seeing right now paints a very ugly picture. I’m still a little hesitant, though, because he could have responded to the ProPublica and BBC queries with "I will have a response but I need some time to document and present the facts" and BBC policies specifically would have allowed him at least some amount of time to do so before running the story.

The story continues

I’m beginning to write this on Monday and finalizing on Wednesday. Obviously, with a very rapidly moving story, it’s possible that, simply between Wednesday evening when I finalize and schedule this post and Thursday morning when it appears, there will be new developments in this story. I’ll try to keep this post updated in the comments. Stay tuned. I’m sure there is much more to come. I’ll probably try to avoid writing another whole post on this and just update in the comments but we’ll have to see where this story goes and whether a whole new post may be needed if developments warrant.

Slushies vs. frozen underwear? Plus, eat your breakfast!

This article was originally posted by Ryan at the original HillRunner.com Blogs.

A couple good topics for this week’s round-up. Who could pass up the headline "Slushies vs. Frozen Underwear for Hot-Weather Workout"? Not only a killer headline but an interesting topic. Also, how important is eating breakfast for your running if you run in the evening?

Slushies vs. frozen underwear?

Would you rather wear frozen underwear or eat a slushie? Easy call, right?

Well, maybe not if you’re interested in performance in hot weather. Or at least not the answer you were just thinking.

Maybe we should go for that frozen underwear after all.

But the results also indicate that if you use only one type of precooling, you might want to concentrate on icing your skin instead of your stomach, since the effects seem to linger longer.

It’s important to note that both methods of cooling had benefits but it appears cooling the skin is more long lasting than cooling the gut.

The practical take home of this is do what you can to keep cool before a warm weather run. Cooling the skin is better than cooling the gut but both are good.

Eat your breakfast!

We always hear about the importance of breakfast. How important is it for runners?

Apparently, very important:

They measured exercise performance (30 minutes of steady-state cycling followed by a 30-minute time-trial) at 5 p.m., with or without breakfast. The subjects had eaten as much as they wanted for lunch (and the subjects did indeed eat about 200 calories more after skipping breakfast compared to when they ate breakfast), but this wasn’t enough to make up the deficit. Time-trial performance was 4.5 percent worse after skipping breakfast.

As noted in that article, it is important to note that these were habitual breakfast eaters. It’s possible that those who don’t normally eat breakfast would experience different results.

Summer schedule

This article was originally posted by Ryan at the original HillRunner.com Blogs.

As I often say about our running, we need to balance our priorities.

I’m taking my own advice this summer. Living in Wisconsin, I need to take advantage of the summer weather while I can. I’m going to be giving myself more time to enjoy time with my family. Camping trips, trips to the park, evenings outside playing and so on. As a result, I’m going to go to a summer blogging schedule of one post a week, on Thursdays.

I’ll try to mix up the posts with some of the roundups that you normally see on Mondays and some of the original posts that you normally see on Thursdays but, to be honest, there will probably be more roundups.

I hope everyone understands and I hope everyone has a great summer. Monday posts will return on September 14, after the Labor Day weekend.

Ask me anything

This article was originally posted by Ryan at the original HillRunner.com Blogs.

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I did this about a year ago and about 6 months ago. Let’s make it a tradition to do this twice a year. Here’s your open invitation to ask me anything.

If you want to ask publicly, you can do so in the comments, on Facebook or you can tweet at HillRunner.com (or tweet at my personal account). If you want to ask more privately, you can use the contact form or, if you’re friends with me on Facebook or you know my email address, you can reach me through those options.

Within reason, nothing is off limits. Ask about training, racing, my thoughts on any news in the sport. Ask about the site, the coaching service, the new Club HillRunner.com or anything else that’s going on.

So, please let me know, what have you been thinking about and wanting to ask?

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