The 20 mile long run

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

Can you run a marathon PR without running a single 20 mile long run? Ask Allan. This spring, he twice ran under 4 hours after entering this year with a PR over 5 hours.

I’ve been asked a few times recently about long runs in marathon training. It seems people are beginning to question the need for the 20 mile long run. As anyone who knows me well, I’m celebrating these questions!

First, more about Allan and the story of his astonishing 66 minute PR, followed 62 days later by another 6 minute PR. Allan began running in 2011, completed a half marathon on a typical 12 week plan, then stopped running and fell into some bad health habits. In the spring of 2012, he began running again. After building up for a while, he again followed a standard marathon plan that included two 20 mile long runs. In October, he had some knee problems starting shortly after halfway and ended up walking a lot on his way to a 5:05 marathon.

In early December, we began working together. One of the first questions he asked me was about the long run. Having read up on the Hansons training philosophy, he was interested in how I felt about the need for the 20 mile long run. What a match! I don’t think he knew when he asked the question that I’ve long argued that 20 miles is not necessary. At that point, we planned to cap his long runs at 18 miles.

With his long runs capped, Allan was able to do more workouts and was able to get more intra-week consistency in his training. Previously, the long run was such a big part of his week that the rest of the week was largely about recovering from the prior long run and preparing for the next. By reducing his maximum long run distance by as little as 10%, we were able to put more focus into getting some real training done between the long runs.

I’m not going to claim the lack of the 20 mile long run was the only factor in these great improvements he achieved. There were many factors that led to a 72 minute improvement in 6 months. However, it should be obvious that he didn’t suffer by dropping the 20 mile long run.

That’s just the point. The 20 mile long run, while considered necessary by many, is too long for some runners. When the long run throws your whole week out of balance, it’s not doing you any good. By reducing the distance of the long run, even just a little, you can get more out of the rest of your week. Balance in training matters. If you can drop your long run by 2 miles but get an extra 10 miles a week and add a speed workout into the mix, you’re going to come out ahead, even in a long race like the marathon.

Now, the shorter long run isn’t for everyone. When I was running my best, my long runs were up to 30 miles but my weekly mileage was up to 150-160 miles at times and regularly topping 140. Another runner I’m coaching needs her long runs. If we don’t get enough 20 milers in, her marathon performances suffer. We found that through experience and adjusted accordingly.

So how do you know if you need 20 miles? First, consider your training balance. Is the long run about the only thing you can focus on or is it just another day in your overall training week? If it’s just another day, you’re probably fine where you are. If it’s the only thing you can focus on, you might be doing too much and a decrease in your long run distance may be warranted. Once you make this decision, try it and see how it works. Be sure to take advantage of the benefits of the shorter long run, though. Cutting the long run distance isn’t going to help without other changes. Get in some meaningful workouts with the extra energy you have, log a few more miles over the rest of the week, make the long runs mean more by adding some faster miles late in the runs. Figure out what your training is most lacking and make sure you are adding some of that in.

In the end, we are all different. Some people do in fact need long runs of 20 miles or even longer. The key I want you to take away from this is that not everyone does. Consider the possibility that you might only need 18 or even 16 miles. Weigh whether this shorter long run would allow you more balanced training that would not leave holes in your fitness on race day. Then don’t be afraid to go against convention. You might find out that a shorter long run allows you more well rounded training and will be one step toward a PR.

Green Bay Half

This article was originally posted by Charlene at the original Blogs.

To say the very least this was a stressful week.

Warning This race report contains a lot of grammar mistakes but i am tired and am poorly educated.

Sunday Night- Little ones came down with horrible cold

Monday Morning- Husband cut of part of finger at work….in Missouri

Monday Afternoon- Took daughter to ortho for possible Stress Fracture- got the yellow light for her to continue track

Tuesday very early a.m.- Husband returned from Missouri and discovery that maimed finger makes husband very crabby

Tuesday morning- Off to the ortho with Husband- No surgery required

Tuesday Afternoon- A stop at husband’s place of work where they frown on Workman’s comp and fingers maimed by saws

Later Tuesday afternoon- Relief that Daughter’s metatarsal survived Conference meet. Hopefully only 3 more to make it through

Wednesday- Crabby Husband, progressively sicker son, and a tight calf that threatens half marathon on Sunday

Thursday- Crabby Husband, sick son with a fever, and tight calf that takes 2 miles of "running" before stride is normal. All need TLC

Friday- Crabby Husband, sick son with a fever, and tight calf that only takes one mile of slow running to function correctly. All need TLC.

Saturday- Off to Green Bay, 11th Wedding Anniversary. Calf is good to go. Children still sick and husband is still crabby but all seem to be tolerating Water Park well.

* Husband is a very good guy and I do not mean to pick on him. A maimed finger makes anyone crabby. He was great this weekend to put up with my half marathon.

As for the race. This training cycle has been okay. I was able to add speed work in for the first time since I had PF two years ago. I admit my MLRs were lacking due to the cold wet spring. Long runs were all successful and I did not have a single one that I wanted to hitchhike home from. I did a consistent weekly tempo run but found week to week that their range of pace was much larger than normal. I somewhat suspect that the tight calf that I did not notice til this week may have been impacting this. I tend not to notice knots and tight muscles til they make something else hurt or it is totally undeniable that it is affecting my gait. I think I averaged around 55 miles a week since the 1st of the year. I did a 19:06 5k a few weeks ago that was almost a solo effort on crumbly streets that rivaled those of Columbus. But I just did not feel that magic that one feels when they are ready to throw down a really great race. This worried me but I felt really confident that I was going to finally break 1:30 for the half. Achieving this milestone has been really hard for me as I am not very good at races this long. I am very consistent though with my last 4 being either 1:30 or 1:31. But I have not been able to improve even though I train much better now than 4 half marathons ago.

This morning when I headed out to walk to Lambeau Field it was already warm out even though I was just dressed in a sports bra and shorts. I was expecting to be a little bit cold since it was just a little past 6 in the morning. I jogged to the Stadium and immediately found almost everyone I knew from this area that was running the half or the full. This is no small feat with a crowd of 8000 but this always seems to happen.

I settle into the preferred start corral next to my friend Rick who was signed up for the full We planned to run together as he was going to attempt a sub 3 just a month after Boston. The race started and we settled into a 6:51 pace for the first 6 miles. It was confusing though as the mile markers were really far off from our watches. We were not sure what was off but I think after talking to others after the race that both were. And then the 5 mile mat was short of five miles by at least a tenth of a mile or more. That is why online my average pace for the first 5 is 6:44. My real aprox pace of 6:51 felt really easy and we hooked up with another guy attempting sub 3 and we passed a ton of people. It felt powerful to pass as a group of 3. It was sunny and quite warm. The first 5 had a fair amount of shade though. After six though we all drifted apart. I took a gel about then and it did not go down that great and I fell a bit behind and my pace settle into the high 6:50s. Rick took off ahead and the other guy fell far behind me.

These miles were sunny with a headwind that did offer some relief and gentle inclines and declines that I was feeling a bit more than I should of. As I got to nine miles I passed my first walker. I have never passed someone walking in a half before. Once I got to ten miles I knew that I had no chance of breaking 1:30 and my pace suffered with this knowledge and I slowed to a range of 7:06 to 7:08 for the remaining miles. It was nice though to not have any miles slower than 7:08. I still passed more people than who passed me. I was surprised at the number of walkers the last two miles. Going through the stadium was a bit of a distraction though. This is the second time I have done a lap through a stadium to then finish outside and each time I think it has negatively affected my race as it seems to be just an obstacle that distracts me from focusing on closing to the finish. Any lap right before a finish line is a tease for me.

I finished in 1:31:27. Rick was waiting for me as he decided that he did not want to try to complete the full. I think lots of people decided that. I ended up 3rd in my age group, 18th woman overall, and 88th out of around 5500 half marathon runners. We found my family and then went for a post race massage. I felt a tad bit sick and my brain was not working right so we went back to the hotel where I changed and ate a few slices of pizza.

We then returned so I could cheer in my friends in the full. I watched the full about a mile and a half from finish. I started watching about 3:20 into the race and there was plenty of suffering to behold. I would say that almost half of the runners were walking at this point. Many people looked like they wanted to cry. It was not as hot as last year but it was warm and humid for a mass of runners that trained in 30s all spring. My friend Heather was walking when I saw her and I jumped in with flip flops and a diet coke in hand and ran with her to the finish. This actually felt really really good on my calves. Running through Lambeau Field the second time was a lot more fun and Heather finished right around 4:08.

We then went to wait for everyone else back at the point I found Heather and two friends were passing by right then. One was crying and Heather’s husband ran with her to the stadium. The next two came by an hour later and I cheered for them and then hurried back to the stadium as we had to get home as husband still had to drive to Missouri tonight. I did stop and snag my Age Group medal and it was gigantic. Each child now had a medal and all was good in their world. They really enjoyed Lambeau Field.

What I take away from this is that I have failed to improve at this distance for a long time now. It sucks to never improve even though I know I am fitter, have more endurance, and have came a long way since a few years ago. I have no races to prove any of that though. I think a lot of my problem is that I have a short attention span and lose focus easily. Or maybe I just focus better when I am alone. Other things I do wrong are not mixing up things enough in training and just the fact that I just may not be as suited for longer distances as much as I am for 5k. I think I will put off my next half marathon and just focus on short stuff for awhile and hopefully bust through a few old PRs this summer and fall. I always seem to do best when I race into shape and it makes me mentally much together.

Race report: Run the Bay 5K

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

The story of this race actually starts 8 days pre-race. On the Friday of the week before the race, I hit the training wall a little earlier and harder than intended. As a result, I started my cutback/taper week 3 days earlier than planned and cut back more than originally planned. I also put plans to run the race on hold. I’d only run the race if I felt like I was recovering well enough to race well and to do so without compromising my next phase of training.

Fortunately, after 3 very easy days of training, I came back fairly well on Monday and Tuesday. A workout Tuesday left me a little more drained than it should have but I hit good splits on the workout and a few more very easy days left me ready to race…or so I hoped. So off to the races I go. I made a few comments to people about seeing what my cranky legs would allow me to do, which is really how I felt. My legs were being cranky for a little over a week. Would they treat me well or make me regret the decision to race?

Before warmup, I heard someone say the course is long, their Garmin measured it out as 3.3 miles. To me, this was a good sign. The course wasn’t short. Knowing how Garmins work and how courses are measured, I figured this was a sign that the course was accurate.

On the warmup, I started very slow, which isn’t a bad thing of course. As I went on, I loosened up some but not as much as I had hoped I would. I did a few strides that felt good but not great, then we lined up for the race.

I wanted to get out good in this one, with a 90 degree left turn about a block from the start. As the horn sounded, though, my legs just weren’t cooperating. I found myself with probably about 7-8 guys in a lead pack ahead of me. Is this going to be the story of my race? Do my legs just not have it today? Well, after about 1/4 mile, my legs snap out of it and I find myself picking up the pace. I reel the pack in, just as I notice one guy slipping out of the front of the pack. By probably around 1/2 mile, I find myself at the front of the pack with the one guy out front. I figured it was time to see if I could chase him down so I pushed the pace. My pushing the pace broke up the pack and, by 1 mile, it was down to myself and 2 other guys chasing the leader. One was falling off a bit but the other was breathing down my neck, it seemed literally. At this point, the leader was getting away so I was more focused on ensuring this guy breathing down my neck didn’t remain there. How to do that, though, seemed to be to continue trying to chase down the leader. While I wasn’t chasing him down, I could hear the labored breathing of this guy breathing down my neck. The only problem was that my breathing was also labored. Who was hurting more? Who would be willing to hurt more? One thing I knew for sure, this guy had the backing of the locals. It seemed like, throughout the course, I kept hearing "Go Cam!" This guy appeared to be a recent grad of the high school. Before the race, I saw him and picked him out as potential competition. He was wearing Whitefish Bay T&F warmup pants and a college T&F warmup shirt. Is he a collegiate runner just coming off his season and doing an early post season race to support his high school alma mater? If so, I could be a sitting duck but why wasn’t he trying to chase down the leader? Why was he letting me do all the work unless he was either waiting to out kick me or hurting so badly he felt he couldn’t take the effort of leading me?

A little before 2 miles, it sounded like Cam was falling back a step or two. When I first noticed this, I tried to push the pace a bit. I thought this was my chance to break him. It didn’t work. He was still hanging around. Through 2 miles, he was still right there. Into the last mile, it still seemed like he was not right on my back like before but he was still around. I kept pushing, thinking I don’t want to let a college age guy hang with me to the kick or I’m in big trouble. Somewhere just past 2.5 miles, I still heard people cheering for Cam but I couldn’t hear him directly behind me. I had to push. If he comes back on me, I don’t have a lot of fight left after pushing so hard for essentially the whole race. Push now or regret it later. I kept pushing and pushing. Around the last turn, with probably just over 1/4 mile ago but already able to see the finish sign, I was giving it all I had. Closer and closer, he isn’t coming back but every block I go I get more concerned that he could be coming. I’m pushing as hard as I can and just hoping he doesn’t come back on me. Finally, I can see the clock at the finish line. I watch it tick through the 16:40s. I’m going to be very close to 17 flat. Can I get under? I try to sprint, not just to go under 17 flat but also to preempt any last second attempt Cam may make at passing me at the end. I see the finish chute right there for me in the mid-16:50s but I know it’s still too far to make in time. I push with everything I have even though I know I’m going to be just over 17 minutes. I’m not going to miss sub-17 by this little and get passed in the final steps. I see 17:03 on the clock as I go past it.

In the final results, I was 2nd in 17:04. A guy I was talking with before the race was shooting for 19 minutes after having some piriformis issues and not racing for 9 months. He got across the line in 18:45 so it was a successful day for him. I was also taking this as a success. We cooled down together and had a great talk. He’s a local high school coach and a former college teammate of a guy who went to the same high school as me about 10 years earlier.

I hung around for quite a while after the race. As I was about to go, I was informed by a race official that the course is indeed a little long. So I guess I already technically got my sub-17 5K for the 18th consecutive year. I don’t want this streak to continue on a technicality, though. I’m still shooting to cross a 5K finish line with the clock reading 16-something.

Slow, but consistent.

This article was originally posted by RandyS at the original Blogs.

In a couple of days it will be 3 years since I last had a day without a run. I wasn’t planning that; it just happened. For the past 15 years I’ve been nothing but consistent. Usually missing a few days a year, often going 16 or 18 months between days off.

This streak owes more to the fact that I switched my weekday runs to the early morning than to any other factor (perhaps luck, life hasn’t gotten in the way either). Little stops me from going for a workout at 5 or 6 in the morning!

At 55 I’ve come to accept that my PB’s are in the past. Yet, I step out the door every morning, without racing goals, able to enjoy the act of running for its own sake. It took a long time to accept that! I struggled as I slowed; thought of giving up on the sport.

In a way I did give up on the sport; I haven’t raced in 3 years, but I didn’t give up on the activity (logging 2-3 thousand miles a year without a goal race in sight). And after struggling with the frustration of slowing as I age; I’m starting to feel motivated to race again, my new age group means new pb’s. I may race again I may not, but I’ll still get out the door every morning.


Minimalist shoes and the boom/bust cycle

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


Earlier this week, it was reported sales of minimalist shoes "plummetted" by more than 10% in the first quarter of 2013. It’s being reported that the "fad" is over. People are realizing that minimalist shoes are getting them injured and going back to stability and support shoes. So is this really what’s happening?

I’d argue that, in a way, this is what’s happening but it’s more complex than just that. As with many things (low fat diets followed by low carb diets, for example) the pendulum swung. Through the 1990s and early 2000s, the attitude toward shoes was the bigger the better. Those of us who didn’t want a whole lot of foam and rubber between our feet and the ground were forced to choose from an ever-decreasing list of choices. Eventually, we were down to a handful of "lightweight trainers" or racing flats.

Then came Born to Run. I have some issues with the book (I have been thinking of tackling one big issue I have yet to find an answer to in a blog post but I always feel like I’d just be tilting at windmills when I think of typing something up). However, one benefit is that it swung the pendulum. People began thinking maybe bigger isn’t always better. Unfortunately, as is often the case, the pendulum swung too far, too fast. People went from wearing Brooks Beasts and other similar shoes to Vibram FiveFingers without a proper transition down the line. As I’ve often stated, you can’t go from having your shoe do all the work for you to having it do no work for you overnight without problems. It can take years to go from a fairly moderate traditional trainer to a fairly moderate "minimalist" shoe or racing flat. To go from one extreme to the other in days, weeks or even months is just asking for problems. Even if you don’t need all that shoe, you can’t just ditch it overnight after you’ve become used to it and, to some extent, dependent on it. Worse yet, the message for a while was that minimalism or even barefooting is right for everyone. It will cure every injury, it will make you more efficient and faster. There are no down sides, only benefits.

Not surprisingly, the correction came along. People got hurt, either because they tried to change too fast or because they simply aren’t cut out to run in minimal shoes. People gave up on minimalism. Some people stuck to it because it worked for them but some left. This is what we’re seeing now. Of course, in the marketplace, the manufacturers are usually behind on trends like this. Just like you couldn’t get enough shoes labeled "minimal" a few years ago and they sold at outrageous prices, you’re now seeing a wide selection and prices are dropping rapidly.

What do these market changes mean? Well, there are now more people wearing "minimal" shoes than there were several years ago. I think manufacturers will to some extent keep making shoes for this market. It may be a niche market but it’s large enough that I don’t think Nike, Saucony, Brooks and others want to ignore it. In the meantime, hopefully that pendulum swing will settle to a more reasonable middle ground. People who need more shoe shouldn’t be shamed into getting less shoe than they need to stay healthy. At the same time, people who don’t need so much shoe shouldn’t be ridiculed for wearing racing flats or "minimal" shoes if that’s what works for them.

I’d love to see people settle into a state of saying "I want to wear as much shoe as I need but no more, whatever that means". If you don’t need the 17 ounce shoe, try the 15 ounce shoe. If that still seems like more than you need, try the 13 ounce shoe. Eventually, you’ll find your sweet spot. That’s where you want to be. More isn’t always better but less also isn’t always better. Some people will still be wearing the 17 ounce shoe because that is what they need. Others will keep wearing FiveFingers because that is the shoe that works for them.

In the meantime, I’ll keep sticking with my roughly 7 ounce moderately cushioned shoes. In April, I even bought my first pair of "minimal" shoes (see the picture at the top of the post to see what I will be wearing as I head out to run today). They cost me less than the racing flats I usually get and, structurally, are extremely similar. I like the current market. The price points are very nice.

A full week and a 5k!

This article was originally posted by Charlene at the original Blogs.

My week does not end until Sunday but I already got all my workouts in for the week and with a 8 or 10 mile easy run tomorrow I will be up over 60 miles for the week.

I had a good tempo run on Monday, a fast finish 15 miler in 80 degree temps on Wednesday, and a race on Saturday. The 5k was a last minute decision. It was one of those little town races that are more of a charity walk anyway. The course was flat and traffic free and it’s only drawback was about 13 turns which is a tad bit excessive for a 5k. It ended up to be an almost solo effort with the 1st place man almost a minute ahead of me and the 2nd place man over a minute behind me. The 1st half I felt great and was wondering if I would accomplish great things. I cannot say I felt bad the second half but a tad bit unmotivated to push to the limit. I have this fear that I will crash and burn and that fear can hold me back from really taking off. This is a good fear to have in a half marathon but not a good fear during a 5k. I also misjudged how many blocks I had left near the end due to all the turns and ended up closer to the finish line than I wanted to be before starting to kick. But anyway I finished in 19:06 which is an alright time for me for a 5k. I always prefer to be under 19 but as long as I am under 19:20 I am happy. My PR is 18:44 for 5k. I have ran this PR 3 different times over the past 5 years. I am quite optimistic that this will be the summer that I finally lower that PR. I have a fast 5k in June and another in July and I think that those will be very good places to attempt to push myself to the limit.

Just 2 weeks until Green Bay and I admit that my only plan is to latch on to whatever pace my rhythm falls into that morning. Hopefully it will be a pleasant surprise. Like when you have to force yourself to slow down at the start as the "way too fast pace" feels too easy and you settle in right where you want to be. This would be much better than when you start out right at goal pace and it feels hard already. I am kind of hoping to just stay within the 6:40s.

The running community is amazing

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

I just had to drop a quick note on how great the running community is. I was out yesterday doing some half mile repeats. Late in repeat 6 of 8, a couple of runners were approaching me and I recognized one as Dan Held. As we approached each other, he began jumping and yelling at the top of his lungs "COME ON RYAN! COME ON MAN!" You’d think he was cheering for his own kid at the state championship track meet the way he was getting into it.

Here I am, just some average Joe doing repeats at a pace that is pedestrian by his standards and a guy who has run in World Championship races, who was 7th in the Olympic Trials my freshman year of college, is going ballistic cheering for me. Yes, the running community is amazing.

By the way, on the one in a million chance that he reads this, thanks Dan for getting me through it. I was hurting and at that turning point I’m sure we’ve all experienced in hard workouts where you either battle through to a great workout or give in to the fatigue and figure it was still a good workout. I believe I still would have battled it out but that lift just at the right time definitely helped assure that result.

The week that wasn’t

This article was originally posted by Charlene at the original Blogs.

This week I planned to front load a 1000 meter interval workout and my long run, take Wednesday off, run easy with strides Thursday and Friday, and race the Crazy Legs Classic on Saturday, and then to take an easy day on Friday. Crazy Legs is a huge 8k with lots of great competition and I was hoping to get good insight into my current fitness. As my 1k repeats went great on Monday I was feeling very optimistic.

Of course God laughs when one plans anything (esp running) and my plan abruptly changed late Thursday night as I came down with a horrible stomach virus that made me wish for death numerous times between bedtime and sunrise. I only seem to get stomach viruses every few years right before races. Friday was not a whole lot better as the most I managed all day was to get out of bed to clean and disinfect my laundry basket. It is hard to be sick when you are Mom and esp when Daddy is away but my own Mom did come to take my littlest one to the farm as he had the day off from school.

I decided quite wisely to cancel my race plans on Saturday and hoped to at least get in my other quality workout for the week on Sunday. My appetite and strength failed to return however and today I set out on my warm up to the track worried that it was too soon for a hard workout. I decided to attempt a tempo run but to back off if it felt icky at all. The temperature had risen from 50 to low 70s degrees since Thursday so I was a little worried about being under hydrated in temps although mild not what I an acclimatized too.

Once I got to the track I noticed a young man training for a Special Olympics Track meet. He told me he came early to practice to enjoy the weather. He also asked for help in training for the 3200. I had a tempo run planned so I thought for a moment and suggested that I run in lane 8 and that he run in lane one but that he should just run every other lap with me. I was hoping to do 5 or 6 miles but only ended up doing 2 as I decided that my body needed one more day as the 2nd mile did not feel right. This was most likely just the right amount of running though for my new friend before his regular practice and he did very well and impressed me with his work ethic.

My appetite finally came back several hours post run so I know that I will be ready to do this tempo on Monday. I only ended up with 36 miles for the week but that was not bad for only 4 days of running. My half marathon is only 3 weeks away and I am not too worried about missing a few days. One low week due to sickness is not so detrimental to training when one has 4 months of good mileage stacked up already this year. The next two weeks I will work hard, then taper one week, and hopefully be in peak condition for Green Bay. That is the plan anyway….

Clues & Lessons (race recap)

This article was originally posted by Andrew A. at the original Blogs.


Yesterday, I donned my BTC racing kit for the first time — first race this year and first race since October ’12 — for the Boulder Distance Classic 5K. Overall, training had seemed to be going well, though it had admittedly been diminished the past few weeks. Regardless, I was excited to finally get to race and the weather was getting really nice. My race execution was what I had planned: get out to an aggressive start and cruise through the first mile, pick it up for the second mile, and then push hard in the third mile. However, that plan left me with a finish that was not at all satisfactory, even given the slow nature of the race course: 35th overall in 18:57. I laid it all out there, showed up and ran the best I could on the day. I make no excuses, yet I am wondering about what reasons might be holding me back from racing faster. First would be the aforementioned flimsiness of my recent training. The structure itself is sound, it could just use more volume, which I will be correcting. I am also reminded of the ancillary strength training I have not yet implemented. Aside from those details, I have been feeling significantly low in energy lately (including the morning of the race) and in reading a NYT article today that mentioned symptoms of sleep disorder it occurred to me to start being more disciplined in getting sleep. The other possibility (which lack of sleep would lead to) is adrenal fatigue, so I will also be cutting out coffee and alcohol for the next few weeks to see how that helps. The good news is that I am confident in both pinpointing clear issues and knowing steps to take to work on eradicating them. It was also good to be around the team at a race, there was a really good group energy there to keep my mind off my disappointment. The great news is that two guys I coach had really good races, plus I now have photos of me racing in my new club uni!


Race report – Deer Run – 5K

This article was originally posted by Ed at the original Blogs.

My reports are not nearly as good as Ryan’s are but here goes.

I made sure to get to the race early – I like being very early so I can be relaxed. After getting my race packet I went back to my car and ditched my warmer clothing. The weather was very nice and the winds very light – I was happy with the weather conditions. I pinned my bib on (glad I brought my own pins as they only provided two) and the turned on my Garmin to go for a 2 mile warm-up run.

I ran at about an 8-8:15 minute per mile pace for the warm up and was sure to run the final half mile of the race to end my warm-up. I noticed they were setting up timing pads at the start/ finish line and I checked my bib. There was no chip! I went to the check-in area and they directed me to a spot behind day-of registration where they were handing out the timing chips. (I wish he told me that when he gave me my packet at check-in.)

I strapped the chip to my ankel and did some light stretching. As race tiome drew near I did a few strides at about 10 MPH – just a bit faster than I planned on racing. I lined up near the front and had the usual flashy dressed folks that looked like big time runners but I knew they were not – but that didn’t stop them from lining up at the front. They started counting down to the start from 10 but said go on what would have been five. Not cute buddy!

I jockeyed around the wanna bes and the "I led for 2 seconds" people and found a nice place to lock in my pace. I kept checking my Garmin (bad habit and bad to do) but I would catch the pace dropping a bit and I would push it a bit to stay in the 9.5 MPH range or better. I held well through the first two miles passing a couple people here and there.

Right around the two mile mark some guy pulled up right next to me and was very close – I mean close! Like in my personal space close. I shaded right a bit and he followed – I slowed a tiny bit and he did as well. I turned my head slightly towards him and then kicked about a block before a turn. I gave it a pretty good kick thinking I would leave this guy with a hint of stay away from me. As I went into the turn I looked and saw the guy had fallen WAY behind. Mission accomplished but at what price?

I had planned on trying to pass as many people as possible in this last mile and then give it my all for the last quarter mile. There were not to many people ahead of me but I worked my way up on one guy but he was fading becuase the guy ahead of him was pulling away from him (but not me.) I passed him with very little race course remaining and was about 10-15 seconds behind the next guy. I started pushing it very hard trying like mad to catch the guy in front of me but needed another 30 feet to do it.

He got me by 4 seconds – dang it! I might have been able to gain those seconds earlier in the course but I don’t know. I worked very hard for this one. 11th overall and 3rd in my age group at a 6:15 pace. Not too bad for an April race!