Hootie Hustle – 5K

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

The weather for race day seemed like it wouldn’t be very promising to set a PR. Ryan and I had discussed this and I decided that, like Ryan said, we don’t need to worry about time just place. I figured I would do my best to get and stay ahead of as many people as possible and then pass as many as I could while gutting it out to the end.

My wife Debby came out to support me and that was nice to have her drive (and be there for me) so I could refocus my race day nerves and anxiety. She has an amazing calming effect on me that I really appreciate. We pulled in right next to Coach Hill. It was raining lightly as I went to get my packet. I was thinking, last year it was rainy and cool and I PR’d then, so maybe . . .

I asked for my packet and got one of the biggest compliments ever. The lady running the event said she was waiting and waiting to see me register and was excited when she saw that I registered. REALY – me?! That was a little boost of confidence.

Got back to the car and the rain was picking up a bit. I pinned the bib on, relaxed a little bit more and asked Ryan if he was ready to warm-up. We headed out for a very easy paced warm-up of 1.32 miles at an 8:37 pace. We stretched a little and changed into Race Gear. Then like in Ryan’s race report we headed over to the bleachers under the press box for some final stretching and warm-up. We did some strides on the track and I was unusually calm.

We lined up at the starting line and when they counted down – we took off. I immediately found myself in very odd territory. I was just behind Ryan with no one else ahead of us – I was in second place. I checked my Garmin to be sure that I wasn’t blowing myself up to die in the end and I was out a bit quick with the 1st quarter mile in 1:24 or 5:36 per mile. I didn’t have to worry about slowing it down because Ryan did as did the two guys behind me. I got through mile one in 5:57 – I was hoping to be a bit quicker but this is good because I was conserving energy with the two guys not dropping off from us.

I contemplated trying to catch Ryan who wasn’t but a couple of seconds ahead of me to let him know that we needed pick it up or the two guys behind us might make a move and catch us but I decided against it. That was good because we had indeed picked it up a little bit finishing mile two in about a 5:53 pace. I was hurting a bit but knew that 1.128 miles should be easy and that was all I had left to go. I pushed on trying to slowly gap the guys behind me. I started looking behind me at turns to try and gauge how the two threats were doing. I saw that one of the guys had dropped off and now I had to fight to keep second as one guy was about three to four seconds behind me.

I knew that there was a good downhill portion coming up on which I could open up and hopefully put a bit more space on him. At this point I quit checking on him because I didn’t feel like I was going to fade. As I reflect a little, I wasn’t even thinking of getting second place just staying ahead of the guy behind me. I was in such a tunnel vision that I don’t recall even seeing Ryan just ahead of me. I was trying to listen to race volunteers that cheered for us as we passed to hear how close the guy behind was. But I couldn’t tell.

As I made the tight turn and headed onto the track I knew I had about a quarter mile to go – that is short no matter how much I am hurting at this point. The third mile (I didn’t know it at the time) was run in 5:36; my fastest mile ever. I pushed as hard as I could around that track unaware of anything other than the finish line and my inability to breathe anymore. I turned to go straight up the football field toward the 50 yard line ready to collapse. I saw the clock in the very low 18s and thought “this is a new PR!” I ran through the finish line and fell to the ground dizzy, light headed and gasping for air.

Ryan, being a good coach, wouldn’t let me lay on the ground. He helped me up and got me walking. We figured I came in somewhere just under 18:10 another PR and my highest ever finish – 2nd place!

I ended up running 18:06 which is 24 seconds faster than last year at this same event and a new PR by eight seconds! Very happy with these results –

http://media.wix.com/ugd/d60b0e_add9b592616f4573a3defc34c18f8ce7.pdf

Event page – https://www.honoursinc.com/!results-and-photos-2015/ybyri

Race report: 2016 Hootie Hustle 5K

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

I’m cheating a little bit and this week’s blog post will be my race report. At this point, I don’t intend to make this a regular thing but I simply have too much going on right now. Hopefully, things will settle in over the next week or two and I’ll be back on a regular routine.

My lead up to this race wasn’t ideal. It’s been a very busy summer in general, then it turns out the Hootie Hustle happened to be exactly 3 months before the Seattle Marathon, which meant I spent the 2 weeks before the race writing training plans. I love helping these runners so it’s a great joy doing so but I’ll be honest. It’s not exactly the ideal way to prepare for a race. Plus, I had a lot going on at work and at home.

That said, this is my hometown race. It’s a race to support the scholarship program at the school district my daughter goes to. Not only do I want to run it but I want to do all I can to support it. On that note, HillRunner.com for the first time ever sponsored a race.

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Proud to be among the sponsors!

I’m very proud to support this event and look forward to doing so again in the future.

As for the race, my preparation wasn’t ideal but I am the two time defending champion heading into the third running of the event. I believe in myself and trust myself to do all I can to defend the title. The past two years, I ran faster than I would have expected on this course and I kept thinking I had more and maybe could even flirt with a sub-17 if things went right.

Given that, I showed up at the race to see a light rain falling as I checked in and went back to the car to stay dry. Ed showed up as I was pinning my bib to my singlet and parked right next to me. I relaxed a bit more, then got prepared for warmup time.

Ed and I went out for our warmup just as the rain was letting up and was down to virtually nothing. Maybe this would be like last year, drying out just in time for warmup and race time.

We arrived back just as the kids run was finishing up, went to our cars, then made our way toward the starting area at the track. I was making my way to the high jump apron to set up camp when the rain started coming hard so I decided instead to go under the bleachers and ended up finding a much more dry spot under the press box, where I stretched and got ready to do some strides.

Just as Ed and I were about to head out for strides, the rain let up but didn’t completely stop so I grabbed my things and took them out to the high jump apron. Then we set off on a 1 lap acceleration and got in a couple strides before the start of the race.

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Hey Ed, whatcha doin’?

At the start of the race, I went straight to the lead. After slowing down to navigate a hard turn, I accelerated back to what I felt I could hold and found myself "alone" in front. By "alone" I mean nobody right next to me but I could hear at least a couple people right behind me, maybe a step or two back.

Around a few turns, then we head back into a residential area and start the long, gradual climb to roughly the halfway point. By this point, I can already feel that things aren’t quite right. My legs are just flat. I can feel that the pace isn’t really challenging me but I just can’t go faster. My legs just won’t go. At this point, I figure I’ll ride out the climb and hope the downhill in the second half gets me going.

Through the mile, I can still hear someone right behind me and just have a sense it’s Ed. I actually have a thought at about the mile mark that my time isn’t going to be something I’m thrilled with so I could just drop back with Ed and help him through the race. Then I think better of it. I tell myself Ed would rather do this by himself. Besides, I’m still close enough that I’m giving him a target, which might work better than running with him to pull him through. Plus, a little selfishly, this is my home town race, not his. I want to make sure I do all I can to win. I know Ed is a speedster and I’m not so I don’t want to leave it to a kick.

I work my way up to the middle school at the high point of the course and, while probably a little before the halfway point, given the early climb and late descent, what I think of as the halfway point effort wise. Starting a very gradual downhill, I try to find a good rhythm and stretch out the legs but now it’s clear this race is going to be a battle. Just not my day for a fast time.

I keep pushing, steal a couple looks back to see Ed not far behind and another guy I recognize but can’t quite place just behind Ed. I keep hoping Ed can gap this guy, while selfishly hoping I can get a little more distance on Ed.

Finally, we get past the mile 2 mark and hit a nice downhill. Again, I try to open up the stride but there’s only so fast my legs are going to go. Even with the assistance of gravity, the legs just won’t move faster. I do what I can and keep telling myself the finish line is near. Around a left turn, then a right, then a hard left and toward the track.

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Almost to the track

Finishing with a lap around the track, then running into the 50 yard line of the football field, I know this means I have about 400 meters to go. I’m feeling fairly comfortable with my lead but I’m still not taking anything for granted. Again, I know Ed is a speedster and I’m not. I give it all I have as soon as I hit the track and try to separate a bit more. I’m not sure if it’s working but I don’t feel anyone coming up on me so I cruise in as well as I can.

As I’m approaching the finish line, I see the clock ticking toward 18 minutes. I think I can get in under 18 but it’s going to be close. I’m pretty sure I cross the finish line with the clock showing 17:59 but I’m officially given 18:00. Oh well, it’s not like this is a time I’m going to get excited about whether it’s 17:59 or 18:00.

I then turn around and I have to say the highlight of the race for me was seeing Ed coming in right behind me. He finishes in 18:06 and third place, who I realized after getting home is actually the dad of one of my daughter’s friends, is not too far behind Ed.

In reviewing the race, I got thinking about my races at the Hank Aaron 5K. I always struggle to run fast there, then have no problem running fast after that. I always chalked it up to the course and the early August heat and humidity. Now, I’m beginning to wonder if, after a summer of slower running due to the heat, I need one good race in my legs before I’m really ready to run fast. This year, I didn’t do Hank Aaron so this became that race.

Regardless, I’m happy to get the home town win. I’m thrilled to see how well Ed ran. And I’m very motivated to come back at Al’s Run and prove that I’m capable of more.

About those muscles

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

This post will be all about the muscles. I have an interesting article on some muscle research I’ve been holding on to and another one just popped up yesterday that I think has some interesting results for those of you who might deal with seasonal allergies.

How much protein do you need?

First, how much protein do you need as a runner? Many runners underestimate what we need. After all, we’re runners, not bodybuilders.

The problem with that is that, while we’re not be bodybuilders, running causes a lot of muscle damage and the damaged muscles need to be repaired. In addition, we burn some protein while running, especially when our glycogen levels get depleted such as late in long runs or longer races.

How much protein do we need? Well, the good news is that, if you eat a typical American diet but a little more because you’re burning more calories, you’re probably fine overall.

However, you may want to think about when you’re getting your protein. As pointed out, your body can only absorb and put to use a certain amount of protein at one time. The rest gets converted to fat and stored in that form. So try to spread out your intake more. For most Americans, this means more protein at breakfast and lunch, some in snacks, and less at dinner.

Antihistamines and our muscles

What do we know about how antihistamines and our muscles? It turns out not much.

What we do know is taking antihistamines appears to reduce muscle soreness.

Sounds good, right? Well, there’s a catch. It appears less soreness come with the side effect of more muscle damage. It seems that the same system that blocks the feeling of soreness may also block the signals to the body that the muscle is damaged and needs to be repaired.

So, in the short term, you gain the advantage of less sore muscles but the tradeoff is more muscle damage in the long term.

As a side note, a few years ago I attempted to take some Claritin when spring allergies were hitting me fairly hard. Within a day or two, the allergy symptoms cleared. However, within a week, my running took a complete dive. I stopped taking the Claritin and was back to normal within a few days. I don’t think the what I felt was due to the effects noted in this study but just beware, if you consider taking antihistamines during allergy season, make sure you give yourself time before any important race to ensure they won’t negatively affect you.

Overstriding and cadence/injury risk

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

Because I’m busy watching the Olympics and writing Seattle Marathon training plans this week and because I have a backlog of interesting research I’ve wanted to write about, I’m going to do a recap post this week. There will still be another one on the usual schedule next week.

I have two related topics for this post. Often, people talk about increasing cadence as a method to reduce overstriding. So I have a topic on each. First, what is overstriding? Second, what is the relationship between cadence and injury risk?

What is overstriding?

We all know overstriding is bad, right? We all know what overstriding is, right?

Are you sure?

What if we don’t?

I always looked for a runner’s lower leg angle as a way to spot overstriding. Roughly speaking, if your heel is in front of your knee as your foot comes in contact with the ground, that’s not a good thing. The more your heel is in front of your knee, the worse.

Well, here’s a study that found another method worked better. Essentially, the "favorite" method of the researcher was a measure of the proportion of the overall step that was in front of the center of mass.

That’s hard to measure in the real world, though. Hopefully, more research can be done to find whether other methods are reasonably effective.

Does cadence predict injury?

Another thing we all know, your cadence (or stride rate) affects your injury risk. We hear it all the time. 180 strides per minute is the number universally offered as ideal.

Personally, I hate "universal ideals" as we are all different. The concept of a "universal ideal" instantly has my BS monitor spiking. That said, I have been known to tell people increasing your stride rate might help in some scenarios.

Does it really, though? Two recent studies offer conflicting results.

So what should we make of these studies?

First, we simply don’t know. It’s possible increasing your stride rate does lower your risk of injury. However, it’s not a sure thing.

Second, I’d point out how nobody was talking about a stride rate of 180. Most of the runners involved were in the 160s, even the low 160s. 180 sounds nice but, in the real world, it is much more likely to happen at 5:00 per mile than the paces most of us are running most of the time. If you want to work to increase your stride rate, great, give it a try. However, don’t think you have to aim for some arbitrary number just because some self-proclaimed experts say that’s the "universal ideal".

Olympic Track and Field is here!

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

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It’s what we’ve all been waiting for. Once every four years, our sport gets center stage of the sporting world. Tomorrow, track and field’s time starts.

A few things to keep an eye on with a couple of notes. First, no field events. I’ll be honest, I don’t know enough about them. Second, this is a bit American heavy and I’ll skim over a few events that I don’t know a lot about.

Men’s 100: Can Usain Bolt continue his dominance at championship events? Last year, he seemed very vulnerable and Justin Gatlin seemed primed to beat him at the World Championships. It didn’t happen. Bolt didn’t look dominant but he was good enough to win. He again looks vulnerable but why would you bet against him? There are others, primarily the other Jamaicans and Americans, but it’s basically Bolt and whether Gatlin can beat him.

Women’s 100: This to me looks like a battle between Jamaican veterans and younger Americans. If she weren’t overshadowed by Bolt, we would all be talking about the greatness of Shelly-Ann Fraser-Pryce. Can she keep it going? I wouldn’t bet on it but I wouldn’t be shocked if she does more than expected.

Men’s 200: Bolt is even more dominant in the 200 than the 100. Is he beatable? Gatlin is still there and an intriguing new opponent is coming down from the 400 this year and looks like a potential threat. LaShawn Merritt has the 400 meter strength to close strong. He could make it an interesting race. At the very least, it won’t be over with 50 meters to go just because Bolt is even or slightly in front.

Women’s 200: Dafne Schippers has been amazing since transitioning from a multi-event athlete to a sprinter. Can anyone challenge her? With Allyson Felix not qualifying in her signature event, that makes it a little easier but runners like Tori Bowie won’t make it easy.

Men’s 400: This is one of the races I’m most looking forward to. At Worlds last year, the 400 was an amazing race. Wayde van Niekerk ran himself into the ground to win, LaShawn Merritt ran a PR for second, and Kirani James, only 0.60 seconds away from the World Record, got the bronze. 0.30 seconds separated van Niekerk and James and all three medalists went under 44 seconds. An amazing race, both in terms of competition and times. Let’s hope the rematch is just as fast and dramatic.

Women’s 400: Allyson Felix is already a living legend. This was supposed to be the year where she went for the 200/400 double. The schedule was even changed to allow the double. However, she hurt her ankle in a "freak" accident this spring and didn’t make it through in the 200. With only the 400 to run, she will be more focused but it’s still not a given that she wins, especially with the injury concern.

Men’s 800: David Rudisha. One of the most memorable moments of the 2012 Olympics was his gutsy and completely dominant run. Straight to the lead, he simply ran away to the gold and the World Record. He was also a great rabbit, leading the field to a flood of personal records. He’s not still the dominant runner of 2012 but I would still pick him as the favorite. Who can beat him? Maybe Boris Berian? Maybe but I doubt it.

Women’s 800: Caster Semenya is back, as is the controversy surrounding her. Like it or not, she will be running and she has looked utterly dominant this year.

Men’s 1500: Asbel Kiprop. The prohibitive favorite. Never discount the possibility of an upset in an event like the 1500, where anything can happen, but Kiprop is (almost) as solid of a favorite as you can possibly have at this distance.

Women’s 1500: More controversy. Who will cross the finish line first? If Kiprop is almost as solid of a favorite as you can have at this distance, Genzebe Dibaba is that one step above. She is simply head and shoulders above the rest of the field.

So where’s the controversy? Right here. In June, her coach was arrested at a hotel in Spain with EPO and syringes in his room. Dibaba, as well as some of his other athletes, was staying at the hotel at that time. She will be running because she hasn’t tested positive and there is no hard evidence yet that she used anything but, needless to say, this doesn’t look good for her. I always hate accusing someone without hard evidence but I have to say I wouldn’t be shocked if she wins, only to later be disqualified. What evidence we know about right now isn’t hard evidence but it is as close as you can get.

The Americans have contenders. Most of us probably know what Jenny Simpson has accomplished. She’s still a strong contender. Shannon Rowbury is also a strong contender. If it comes down to a kick, I wouldn’t even rule out Brenda Martinez with her 800 speed.

Men’s 5000: Mo Farah. There are other contenders but, until I see someone find a way to beat him in a championship race, I will keep picking him. Caleb Ndiku will likely give him a run for his money but hasn’t figured out yet how to beat him.

41 year old American Bernard Lagat proved he has the tactical skill and still has the strong finish at the Olympic Trials. I’m not sure he still has enough to have that kind of finish in medal contention at the Olympics, though.

Women’s 5000: Almaz Ayana is the class of the field here. At Worlds last year, she led the Ethiopian sweep (with Dibaba finishing third – this year, Dibaba won’t be doing the 1500/5000 double).

Men’s 10,000: Mo Farah again. Geoffrey Kamworwor was closest at Worlds last year. He might be again but can he match Farah’s kick? I doubt it.

Women’s 10,000: Vivian Cheruiyot just edged Gelete Burka last year at Worlds. This will be the rematch. Ayana is apparently also going to try the double. With how good she is in the 5, she will likely be a factor here.

On an American note, this is the race where Emily Infeld nipped the early celebrating Molly Huddle at the line for the bronze at Worlds last year. Don’t expect Huddle to celebrate before she is past the line this year but both clearly established themselves as medal contenders. Huddle looked like a woman on a mission at the Olympic Trials.

Men’s 110 hurdles: The American men used to be as strong in world rankings as the American women currently are (see below). The stars of a few years ago didn’t come through at the Olympic Trials but the Americans are still fielding a strong team. While a sweep is highly unlikely, all three Americans seem like contenders. The French also field a strong team.

Women’s 100 hurdles: Last year, we went to Worlds with many expecting the Americans to sweep the medals. They ended up with no medals. How deep are the Americans this year? Keni Harrison didn’t qualify, then went out and ran a World Record. Not as many people are talking about a sweep this year but it wouldn’t be impossible.

Men’s 400 hurdles: I’d consider all the Americans in the race medal contenders but don’t expect a sweep. Kenya extends its range with last year’s World Champion Nicholas Bett.

Women’s 400 hurdles: Again, the Americans are all contenders but don’t count on the sweep.

Men’s steeplechase: The event most dominated by the Kenyans still looks that way, with Evan Jager being the most likely to break up a Kenyan sweep. Last year, even the Kenyans were speaking highly of him after he looked like he would go under 9:00 before falling over the final barrier and still getting up to set an American Record at a race shortly before Worlds. Unfortunately, he didn’t come through at Worlds but he’s back for another shot this year.

Ezekiel Kemboi is the favorite in this event and also one of the more colorful personalities you will see in distance running. The Kenyans are as likely to sweep this event as any country is to sweep any event on the track.

Women’s steeplechase: The Kenyans aren’t as dominant on the women’s side as they are on the men’s side but they are still good. Emma Coburn will likely be in the hunt for a medal.

Men’s marathon: Good news for the rest of the world: Kenya and Ethiopia can only enter 3 runners each and selectors from both countries always manage to make their picks controversial. Don’t be surprised if both of these countries are well represented in the front of the race but also don’t be surprised when runners like Galen Rupp or the timeless Meb Keflezighi manage to mix it up with the leaders.

Women’s marathon: Again, Kenya and Ethiopia are hamstrung by both the 3 runner limit and controversial team selections. The American team is quite strong with Shalane Flanagan and training partner Amy Cragg being joined by the always tough Desi Linden. I could see any one of those three runners as a contender for the medals. Linden especially runs with a very smart strategy that could see her coming from behind in the late miles if the weather is tough and/or others put in crazy surges that burn off everyone who goes with.

Men’s 4×100 relay: It’s hard to bet against a Usain Bolt anchored team or bet for a USA team that can always find a creative way to drop the baton. That said, the USA team is deeper. If they can get the stick around, they have a chance.

Women’s 4×100 relay: Same problem for Team USA as the men. Can they get the stick around and not trip over each other? If so, they have the best depth.

Men’s 4×400 relay: I’d be surprised if the Team USA depth doesn’t bring them the gold.

Women’s 4×400: relay. Again, Team USA’s depth should carry them through.

NBC is doing a lot of streaming this year. Here’s the live stream schedule for Track and Field.

Broadcast schedule on NBC.

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