Race Reports

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

After tuning up two weeks earlier at a small local 5K, I stepped up my game and showed up at the Deer Run. Pre-race, I told myself if I improved by 20 seconds over the prior race (17:43) I’d consider it a good race. If I improved by 30 seconds, I’d consider it a great race. If all the stars aligned, maybe I could even take a crack at sub-17, though a 44 second improvement in two weeks seems like a tall order.

I could begin to see early in the week that the stars wouldn’t align. Monday, we had a significant hail storm that caused damage to our home. That meant, instead of a relaxing and restful Wednesday I had planned to recover after a very busy prior weekend, I got to spend all day talking with contractors and insurance people about getting the house fixed. I got to follow that up with another Friday evening discussion. Not the most restful way to spend a race week but some things need to get done.

On race day, as relaxed and rested as I could be, I took the trip to Brown Deer. I arrived earlier than intended and much earlier than necessary, picked up my race packet and went back to my car to relax and prepare. It was pretty chilly and seemed like it could rain any moment so we stayed in the car.

After a while just relaxing, Ed showed up at my car and we chatted until warmup time. I loosened up a bit, then we went on our warmup. We reviewed the finish as I always like to do so I can get a feel of how far from the finish certain landmarks are and can plan my finish accordingly.

After a few strides, it was time to line up. Looking around at competition, I first assumed that the 5K runners were wearing 3 digit bib numbers and the 10K runners 4 digit bib numbers. That helped me determine who the competition was. My eye instantly went to a PRO runner with a 3 digit number and I picked him out as the likely eventual winner. I saw a few others who looked like legit competition but nobody else who I figured was out of my league.

At the start, I felt like I got out well but not great. Pretty quickly, I settled in to 4th place, with the PRO runner and a guy in a red shirt already separating from the pack and myself in a pretty good size pack just off the shoulder of someone I wasn’t sure of but didn’t really expect would be too much competition in the end.

In pretty short order, I found myself in front of the chase pack but the pack was remaining surprisingly large. I didn’t expect that many runners to keep hanging around. Eventually, though, I separated from the pack. About the same time, the PRO runner separated from the guy in the red shirt. My first thought was I hope red shirt guy is blowing up and I can bring him back in. I went into chase mode but pretty quickly realized that PRO guy likely just picked up the pace. I was bringing in red shirt guy but very gradually.

Every once in a while, red shirt guy would surge and build back his lead on me. However, one thing I noticed early and continued to notice throughout the race was that red shirt guy was not at all running good tangents. He was running much farther than necessary. Taking the shortest line possible is one of my strengths so this gave me an advantage and I could see it through parts of the course that had a lot of turns. He was always going wide, I was always trying to anticipate turns and take the shortest line. Between this and my slight acceleration, I was generally closing the gap but not quickly.

I was losing hope of closing the gap before the finish line when I saw the 5 mile mark for the 10K. I thought we were already farther along so this gave me a surge of energy. Maybe backward from what you would expect but, instead of saying I have longer than I thought to go and I don’t have a lot left, I told myself I have longer than I thought to work on red shirt guy’s lead and maybe I have a chance. Combined with catching him looking back toward me, a sign of weakness I love to take advantage of, I decided to take a shot. Of course, I told myself it’s now or never. If I don’t make some serious work of this gap in the next half mile, I will run out of time.

So I did all I could to make serious work of the gap and I did close the gap quite a bit. With what I would estimate to be a half mile to go, I was within striking distance. The problem is, if this guy had any kick, I’d be a sitting duck. I never have a great kick and, with all the work I had done to close the gap, my kick would be even weaker than usual. I tried with all I could to close the gap as soon as possible.

With about 1/4 mile to go, we go around a left, then there’s another left into the finish. By this point, I’m not with red shirt guy but I’m definitely in reach. He swung out to the middle of the road off the left turn, I stayed right on the left shoulder trying to minimize my distance. I kept chipping away at his lead until I figured that, around the final turn, we’d be almost even. Then it would come down to who had a kick. Then he kicked before that turn. I had nothing to respond and he extended his lead in the final straight.

In the end, I finished third in 17:23, 4 seconds behind second place but with a healthy gap over fourth. That was exactly 20 seconds faster than two weeks ago so I’ll call it a good race.

I can’t help but wonder if I could have gotten second with a more aggressive first half of the race but I doubt it. I ran about the best race possible and gave it all my legs had and I came up a little short. That’s life. Sometimes you have it, sometimes you don’t. I can still feel that the base is with me and I need sharpening work to run a more solid 5K but that’s a reasonable place to be at the end of April.

A couple pics from the race and results:

Early on: probably not quite as aggressive as I should have been.

Shortly before the last turn: what it looks like when you’ve spent a lot to catch up and have nothing left.

Results

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

I like to be pretty early to my races so when I was leaving 15 minutes behind schedule I was a bit anxious but I still had plenty of time. I arrived on-site and walked to check in and pick up my race packet. I asked if Ryan Hill had checked in yet and they stated that he had. I went back to my car to pin on the race bib and noticed only two pins in the packet. Its a good thing I always have at least eight pins in my car at all times. After pinning on my race bib I went to find Ryan. I knew where he liked to park at this race so I headed over there and sure enough he was there.

We talked a bit about life in general then prepared for a warm-up. I mentioned that based on some of my workout paces I thought if everything went perfect I could maybe pull-off a 5:50 pace. The warm up was easy paced and just about 1.4 miles. We did some light stretching and then I did some strides trying to zero in on what 10.2 MPH felt like.

As the start of the race drew near we all lined up. At the gun a large group of individuals took off pretty hard. I stayed with them letting Ryan and a few others start to pull away. At about the 1/4 mile mark I checked the Garmin and we were at nearly 11 MPH – way ahead of my pace. I thought "crap I am going to finish a whole lot worse than 4th or 5th place." I slowed a bit trying to zero in on my 10.2 MPH. Part of the group was pulling away but as we neared the 3/4 mile point a big part of them faded hard and I easily caught and passed them. I could still see Ryan and the other leaders even though it was a course with lots of turns. I settled in with the chase group and tried to find my stride. At about the 1 mile mark it felt a bit slow so I checked my Garmin and we were at 9.7 MPH – way to slow.

I started to slide to the side to pass the group but a guy slid over in front of me each time I tried. Since we had picked up the pace a bit to 10 MPH I though I would tuck in very close behind him literally on his heals to where I had to match his cadence and stride or I would hit his feet. I knew he would get sick of that eventually and by 1.25 miles he let me go and I pushed it and left them all in my dust.

As we neared 1.75 miles I knew I would now have to do a gut check – I felt like I was at my fastest 5K race ever and was thinking about how I would hold on to this pace. At about 2.25 miles I stared to look ahead and see if I could catch the guy in front of me. He seemed pretty out of reach he had what I tried to count as about a 40 second lead on me. I looked back and saw that I had a pretty large lead on anyone else. I was in no-man’s land. I hate being in this position. No real chance of passing the guy in front of me and a nearly impossible lead to lose a position from the guy behind me.

I had nothing to push me except my determination to go after a PR – my Garmin is set up a bit different as it a a newer one to me and I didn’t know what my overall time was at this point. So I didn’t know if I had a shot at a PR or not.

Ryan and I had ran part of the finish as our warm-up so we knew where to start the finishing drive and final kick. As I approached the 2nd to last turn I noticed I had been closing the gap on the guy in front of me but still had no chance to pass him unless he had a catastrophic issue. Into that 2nd to last turn I started to push it a bit more my breathing was labored but not out of control. I built speed towards that final turn and once I completed that final turn I started to push very hard giving my final kick.

My eyes aren’t 20/20 so I couldn’t read the clock until I got pretty close – I saw it showing 18:13 and was excited. I knew I would get a good new PR but still remembered to run through the finish line and not to it. Had no idea what my final time was – I just knew that it was good.

After a good cool down with Ryan of just over 2 miles – we got back just in time for the awards. A guy named Adam walked up to us and we found out that Ryan was 3rd overall (Adam 4th) and I managed 5th overall. Not bad. It took a while to get to my old man’s age group and was pleased with an age-group win. Second in my age group was one minute 16 seconds behind me. That is an easy age group win. I had narrowed the gap between myself and 4th place to 23 seconds (still a ton) and managed to hold the lead on 6th place to 47 seconds.

Overall a great race but I made a few mistakes. I could have cut all of the tangents a bit better and could have pushed a tiny but more. I usually want to fall to the ground at the end of a race but I didn’t this time. That will have to corrected for my next 5K in early June.

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

Last year, I was looking for a local 5K to shake up the legs and get my running back into a rhythm after a vacation. I found a 5K relatively close to home at just the right time. It happened to be in its first year but I wasn’t really concerned about anything other than getting in a hard effort in a race day atmosphere. So I did it.

While the people were good, I didn’t have a whole lot of interest in returning to the event. The people seemed to care but the event was nothing special. Then, this year in searching for a tune up effort before a planned trip to Brown Deer for the Deer Run 5K, I discovered that this race, two weeks before the Deer Run, had moved to a location that was less than 5 miles from my home. So here I was again.

This year, I didn’t need to get back into a rhythm. I just finished up a very solid base phase and was transitioning a bit more to race prep type work. This was actually not the ideal time for a race as I was in my first week fully focused on that race prep work. Not a cutback week, plus there are always things that don’t feel right when in the first week of a new training focus. That said, it was a good week for tuning up for the Deer Run. Plenty of time to recover from a 5K but not so much time that I will have forgotten how a 5K is supposed to feel.

So I was back. Not fully rested, on a day that was warmer than we recently had seen. Not the variables for a great race but I wasn’t looking for that. I was looking for a solid effort and not worrying myself about time. I expected to be in the mid-17s if I ran well but wasn’t too concerned about the time. It was more about a good effort.

After registering, I reviewed the course map. Pretty simple. 3 laps around a 1+ mile loop around the county fairgrounds. Mostly flat, a few hard turns but mostly a semicircle around the parking lots. My only real concern was how traffic control would be. Would a clear path be given to runners as we began lapping walkers?

I warmed up over the course, which allowed me to confirm that the loop was a little over a mile and seemed generally to have a good flow. A couple hard turns early and a few late but, otherwise, this had the potential to be a fast course.

At the start of the race, the instructions were given more than once that there were cones down the middle of the road throughout the course. Runners were to stay to the left of the cones, walkers to the right. This left me a little relieved. They had a clear plan to control traffic and avoid issues.

As the race started, I went straight to the lead. I had talked to a couple runners before the race and their goals were in the 20+ minute range. I didn’t see anyone else who looked like sure fire serious competition and I recall winning by a significant margin last year. So this wasn’t a real surprise. What was a surprise was that I could sense more than one runner going with me, not just for the first 100 yards but for at least close to 1/4 mile. I wasn’t sure if they were going out fast or I was going out slow, though I definitely didn’t feel like I was going out slow. Pretty soon, though, I found myself alone, hugging the cones on the left side of the road. Late in the first lap, I turned back into the park, went around those few hard turns, then was passing through the start/finish area.

Then, into lap 2. This was when things would get interesting. How good would enforcement of the "runners left, walkers right" rule be?

It didn’t take long to find out. Early in the second lap, I started seeing packs of walkers strung out across the road. I weaved through as best as I could and, in a few instances when there was simply nowhere to go, wedged my way through the biggest gaps I could find. I’d like to say I called out but, honestly, I was halfway through a 5K. To say my breathing was labored would be an understatement. The best I could do was grunt out some kind of audible alert but the walkers weren’t taking the best hint I could offer that I was coming through.

Unfortunately, I let this working through the walkers get into my head more than I should have. I’m disappointed in myself for that. I should have remained tough and kept pushing but I didn’t. I was still pushing but not redlining the way a well-run 5K requires.

Eventually, the crowds started thinning out a bit and it was easier to work through without too much problem. However, I already let the circumstances get in my head and I wasn’t prepared to get back to redlining. I pushed as hard as I could convince myself to but I definitely didn’t have that 5K edge.

In the third lap, the situation started changing a little. Now, the walkers were thinning out but I was encountering lapped runners. They were easier to work around, though. The walkers were staying to their side better and the runners were at most two or three wide, so there was room to pass with minimal, if any, trouble.

Unfortunately, there was one more logistical problem. The finish was on the right side. I’d have to cross the walkers lane to get to it. Fortunately, there was a gap when I needed to go so I could do so without problem, even managing a bit of a kick as I finished in 17:43.

All things considered, I’m good with this result. Fitness wise, I know that with more rest and better focus on my race execution, I’m probably in low-17 shape already. If the stars align for the Deer Run, I could possibly even make a run at a sub-17.

To her credit, the race director was very receptive to my suggestions for race improvements. I tried to make it clear that I was trying to offer suggestions to make the event better and not give her a hard time but I knew my comments could easily be taken as criticism. I had two suggestions. First, runners on the right so we have a clear path to the finish line. Second, have course sentries enforce or at least remind people of the rules of the road (runners right, walkers left next year if my first suggestion is followed) on the course. This would make the event both better for runners and safer for everyone involved as I was truly concerned at points about hurting someone.

All said, this event has a lot of potential. It’s clear the race director does care deeply about creating a good experience for both runners and walkers. The course is actually spectator friendly, unlike so many road races, and it has the potential to be a fast course with more fan support than most local road races can offer. I have a feeling I’ll be back, especially since it’s so close to home.

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

I have a feeling this is going to get long so I’ll break it into sections.

Background

For those of you who aren’t aware, one of my proudest personal accomplishments as a runner is my streak of consecutive years with a sub-17 minute 5K. It may seem monumental for some to run a single sub-17 5K, while for others such a run is barely a workout. For me, it took a lot of work to get under 17 minutes in the first place and it takes a lot of work to stay there.

How much work did it take to get there? Well, I graduated high school with a 17:06 PR. Anyone who knew me in high school could tell you how hard I worked for that 17:06. It wasn’t until indoor track during my freshman year of college, 1996, that I finally broke through the 17 minute barrier. Every year since, through continued hard work and surely some luck I’ve gone under 17 minutes at least once.

This year, I wanted more than anything to continue that streak. To be able to say that I’ve gone under 17 minutes every year for two decades meant a lot to me. I’ve never been a superstar but one thing I’ve always taken pride in is my consistency. Sure, I have bad races but I bounce back and, year after year, I’m always there. When you don’t get hurt, you are always willing to work both hard and smart, and you are willing to lay it all on the line on race day, that’s the result.

Leading up to race day

So it’s with that background that I entered today’s race. I had a shaky spring racing season. In the fall season, I was fighting some lower right leg problems that I believe can be traced back to my perpetually tight hamstring. Through that, though, I fought through my races and had a high before today at the Hootie Hustle 5K, winning with a 17:15 on a course that seems to be both challenging and relatively fast. At Hootie Hustle, though, I felt like I left something on the course. I was in a relatively close race and didn’t want to leave myself hung out to dry in the last half mile so I saved something. That wouldn’t be a problem today.

In the past couple of weeks, I felt like I had done some solid work since my semi-disappointing run at Al’s Run. I felt like I was coming in fit and the taper was working perfectly. In fact, even the lower leg problems were disappearing. In the two days immediately preceding the race, I even found myself saying I felt better than I have for months. I felt ready to roll. After yesterday’s run, I told myself I felt like I could have run a 16:45 5K (remember that).

Race day

This morning, I got up and checked the weather. At 6:30, it was 24 degrees at the nearest weather station to the race course. The race was 10:00. I knew it would warm up but I also didn’t want to take anything for granted so I threw some extra gear in my bag just in case and the family packed up and we headed out to the race.

As we arrived, a parking space right next to the finish line was available. I grabbed it and had myself parked with my front bumper virtually even with the finish line. With the course for many years starting at the finish line, this was perfect.

We went inside and I relaxed until warmup time. I went out for my usual warmup, initially keeping the pace very relaxed before opening up a few times after a very slow opening mile. Much like yesterday’s run, I didn’t feel the greatest when running slowly but I felt invincible when I picked up the pace. Sounds fine to me. As long as I feel good at a fast pace, that’s all that matters.

After some strides, the walkers started going past to get lined up. As I was waiting for the crowd to clear so I could line up in front, one of the runners I see every year at this race came over and asked me about the new course. Huh? New course? Oh, shoot. Maybe I should have hung around to listen to the pre-race instructions. So I went over to one of the organizers and got the scoop. There’s a new rec trail, which I happened to notice while warming up, and for safety reasons they are moving the course to there.

One problem, the rec trail is a crushed limestone trail. Anyone who is familiar with crushed limestone trails, especially newly established ones, should know this means some loose gravel on the trail. Not bad footing but there is definitely some slippage every step and you lose just a bit from your toe-off on every step. Combined with the fact that this was a new course, not the one I’ve run 14 times before and had the utmost comfort and familiarity with, this shook my confidence just a bit. Then I reminded myself. 20 years. I’m not letting that go without a fight. So I lined up with that in mind.

The race

The air horn sounds and I’m off. Straight into the lead as usual and running hard from the gun. I quickly settle into an aggressive but not insane pace. I feel calm and relaxed but I know I’m holding a very solid pace. I follow the trail around some baseball fields, then out of the park and onto an old railroad bed. Up a quick, steep rise to the highway, then across with the assistance of a police officer as traffic control. I did notice that an SUV did not want to stop when the police officer stopped it but, as it was inching forward to make the cross, the officer stepped right in front of it and put his hand on its hood. That stopped it and I crossed without incident. There was a bike going across the far sidewalk and we looked like we were on a crash course but I didn’t break stride or adjust my path. Fortunately, the bike stopped very quickly right before we met and the guy on the bike cheered me on "Go number 34!" I cruise down the other side of the highway and I’m on the way to the mile mark.

There was someone there calling times but I couldn’t quite hear what he said. 5:24? 5:34? I thought it was 5:34. A little slow and I felt like I just ran a fairly fast mile. Not good but I’m not giving up this streak without a fight. I push harder, harder, out to the turnaround. This, fortunately, was not a hard turnaround. We come out to a road, take a left, then take another left on a spur from the trail before merging back in with the trail. Not as good as the old course with no turnaround but not nearly as bad as it could have been.

Now, I’m on my way back and I can see I have a good lead as usual but not quite as big as usual. That’s fine, though. I know what I’m here for. Keep pushing with all I have. I see more of the runners go by, then I come up on the 1 mile mark. The guy gives me my split as I go by there, 10:20. At that point, I tell myself I’m going to go out on a limb and assume that’s not 2 miles. A little later, I see someone calling out "2 mile" and she gives me a split of 11:30. I instantly assume that the 2 mile was somewhere between 10:20 and 11:30 but likely not quite either one of those. Quickly after, I’m up the incline, across the highway and down the other side. I know I either have 5 minutes or less to go at this point or I don’t really care so I’m pushing with all I have. Then I start coming across walkers. Most move over and give me plenty of room but a few must be staring at their feet and don’t see me coming. I’m breathing so hard I can’t even grunt so I’m just working my way through. Fortunately, with no serious problem.

As I turn back into the park with what I figure to be about 1/2 mile to go (it turns out it was just a hair over 1/2 mile so that was a good guess) I pour it on with everything I have. Around the baseball fields, past the start line and onto pavement. Once I hit the pavement, I kick with whatever I have. Not sure if I got faster but the effort level definitely reached 100% there.

I couldn’t see the clock until I was almost at the finish line but, when I did, I saw it clicking through the 16:40s. As I crossed, it was at 16:45.

Result

So that’s what it was. 1st in 16:45. Just what I figured I was ready for. I didn’t let the course change beat me, I overcame the lower leg problems and I extended the streak to 20 years.

Needless to say, I’m thrilled with this race. 20 years means a lot to me. I’m so proud to say I’ve run a sub-17 5K every year for two decades (and counting). This means a lot to me and I look forward to extending it next year.

That said, I’m done. Physically and mentally, I’m ready for the 2015 racing season to be over. Time to take a break, then focus on 2016 with the goal of my 21st consecutive year with a sub-17.

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

I was the first of Team Hillrunner to arrive but I always like to be early for races – I get anxious if I am not. As always, I also have a lot of nervous energy before a race and usually pace around like a caged animal. So this time I made sure that I drank water, used the facilities and then meditated. I concentrated on my breathing to relax myself. Eventually, three of our team members showed up; Josh Jackett, Gerald Cameron and Dave Dehart. We chatted and I pinned the bib on my Team Hillrunner shirt. I was still worried a bit about my recent tear to my calf muscle as I was not 100% and would have to monitor that closely so I wouldn’t get carted to my car and hurt the team.

Eventually Ryan Hill came by and we all chatted some more while waiting four our other two teammates Peter and Mike Diamond. When they arrived, we decided to get out there for a warm-up but they opted out due to recent training issues. The warm-up was uneventful but we shared some light conversation and were cheered on by some cheerleaders along the course.

We headed back to our meeting location for final race prep (drink more water and again hit the facilities – just to be sure.) I did some light stretching of the injured calf in hopes of preventing a re-injury. We then headed out to the starting line.

We each worked our way up to a place we felt most appropriate for our skill level but saw some people that clearly didn’t belong there – but hey – that happens at most races. They started the countdown and then we were off and running.

I was checking my pace on my Garmin to be sure I didn’t get out to fast. I wanted to get miles one and two in 6:15s, then miles three and four in 6:10s and mile 5 in whatever I had left. Based on my recent 5K I should have been fairly ready to accomplish that goal. Hit the first mile mark in 6:15 and was exactly where I wanted to be and I was feeling good. The swirling winds didn’t affect me at this point. I felt like I was slowing during mile two so I checked my Garmin – sure enough – SLOW! I kept trying to get myself up that long hill but kept losing speed – there seemed to be more headwind than the first mile. Sure enough – hit mile two in 13:00 even. That was a major let down. I lost 30 seconds and knew that would be nearly impossible to make back up. I also felt a light bit of pain in my injured calf – now I need to be very measured and very mindful.

I knew I could pick up several seconds during the steep downhill during the third mile so I tried to push myself to get back on pace for a 6:10 mile. I was careful but fast in the steep downhill worried about my calf. Sadly, I was slow yet again this time hitting a 6:15 mile. Now I am 35 seconds off pace. I begin to also strategize on finding runners from the Performance Running Outfitters Team to pass as many of them as I can.

Mile four can be a tough mile I fought hard not to fade and looked for someone to try and draft – but the end of the fourth mile really got me – a 6:28 mile. Now I am 51 seconds off pace and felt crushed but knew I had to fight for the team. Somewhere in the last half mile Double (Dave Dehart) caught me gave some encouragement and passed me. I tried to fight to keep up with him but slowly lost some ground. I focused on not getting passed by others and tried to pass as many people as possible. As I rounded the last turn before the finish line Coach Hill was yelling encouragement and telling me that every second counted – this is where I went for broke. Pushed hard and passed several runners.

I was disappointed in my performance because I was hoping to PR and get in under 31 minutes. My final time was 31:59.2 – 60 seconds slower than I wanted to be. Now I was worried about the team as I was the fourth man – and I was so much slower than I should have been.

In retrospect though – coming off of two injuries I did fairly well. I managed 81st out of 2,560 runners and took third in my age group of 88 guys. So I am walking away with some hardware once again. The team did ok especially considering we were missing so many people.

We all had fun and are looking forward to next year!