Shorts

Nope this isn't about those socially unacceptable split shorts that everyone with a running addiction secretly likes.  Since I haven't visited my own blog in so long, it's time to catch up on with a handful of short posts merged into one hopefully-not-to-long post!

* * *

In June I ran the Dipsea race for the 4th time, and won my 2nd Black T-Shirt with my 24th place finish!  I usually write an extensive post on what's my favorite race, but just didn't happen this time (click the Dipsea tag below if you're really curious about prior years).  My spring season had been rolling, but I hadn't trained specifically for the unique trail race (which I always said was necessary).  Still, coming off my best 10K in 10 years, and one really strong workout on the Dipsea course, I expected both my best place and best time on the course.  These days I'm usually calm and relaxed on race mornings, but this time I had nerves of Jelly starting the afternoon before!  Race morning was HOT.  I felt flat and out of rhythm for the first 20 minutes of the race, but finally turned it on during the second half of the big climb.  Realizing the heat seemed to be affecting a lot of people, I was rolling with little resistance on the most technical downhill section when boom, I feel a tweak in my ankle (the same one I had injured twice previously).  I saw my black shirt aspirations fly out the window, but at the bottom of the stairs I realized I could still run on it.  It was time to stop feeling sorry for myself and keep rolling - just a little more cautiously.  My time of 33:40 was exactly a minute slower than my 2010 best, and 5 places back, but I was happy to overcome some adversity and get that Black T-Shirt for finishing in the top 35!

* * *

My son Jackson turned 1 last week!  Yes - everybody who told me that it would go by so fast, you were right!  He's walking, learning new words every week, and been a ton of fun.  I really hoped to keep my running going after becoming a dad, and thanks so much to Dana for being so supportive.  Some good advice I got from another dad runner was to treat running like a time management exercise - find the time, get it done, and be efficient.  It helps that I leave for work between 5:15 - 5:30am then get home early.  We've had quite a few days where I'll go to work before dawn, get home at 4pm, Dana heads out for a run while I play with Jack, after spending a little time with all three of us together, then she starts to get him ready for bed while I head out for a run.  Then dinner around 8pm, bed at 9.   We've enjoyed our weekends, which are far less hectic!  Here's me playing with my cute little guy!

* * *

I'm still stoked at how the US mid-distance and distance runners performed in the Olympics.  The highlight for me by far was seeing Galen Rupp battle with the Ethiopians on the last lap, storming down the home stretch for the silver.  I made quite a scene watching it from an airport bar.  I was pretty close to buying a round for the whole bar, which luckily only would have been three other people.  I thought Leo Manzano could be a sleeper if he found his best stuff, and sure enough he did coming out of nowhere for a silver.  After that we had 4 other 4th place finishes (Duane Soloman - 800, Matt Centrowitz - 1500, Bernard Lagat - 5000, Meb Keflezighi - marathon).  Also depth wise on the men's side we saw 2 in the top 5 in the 800, 3 in the top 10 of the 5000, and 2 in the top 8 in the steeplechase.

* * *

The morning before Rupp won his silver, I finished second place in a somewhat less significant race - the 50th annual John Kelley 11.6 mile road race in New London Connecticut.   The race is completely free and run in honor of the former Boston Marathon winner and two-time Olympian.  In addition to being the 50th anniversary of the race, it was the first running since John passed away in 2011.  It was long, humid, but a lot of fun.  Averaged 5:39 pace which I was happy with given the weather and how early in the season it was.

Here's the wiki article on John Kelley

http://en.wikipedia.org/wiki/John_J._Kelley

* * *

The PA cross country season has started.  The West Valley TC men's open team keeps attracting more and more talented runners to the club.  While, I have to resist the urge to over-train on the workout days (instead of saving the best efforts for race-day), it has been fun to chase the faster guys.  I'm definitely feeling fitter and faster!  Despite getting faster, I keep getting pushed down the WVTC depth chart.  But that's a good thing - it's fun to be a part of such a strong team, and sets the bar higher which helps me get better.  Through the first 4 races of the season, and team has won 3 times and runner up once.  I finished in the top 10 in the 3 races I've run.  Here I am in the 2nd race:

* * *

I plan to write a separate post on training.  The bullet points:  I'm getting better and listening to my body like I did successfully back in high school.  Once you experience the benefits of increasing your mileage (and there are many), it's so easy to become a slave to your weekly mileage.  It is by far the most quantifiable measure of training, so naturally many runners - myself included - make irrational decisions around weekly mileage.  At times I've been a slave to it.  Sometimes a runner needs a day or two of easy or no running to realize the benefits of prior training.  Consistency and the trend of mileage/workouts/recovery over the course of a training cycle is what leads to good results, not arbitrary benchmarks in a given week.

Olympic Trials Predictions

The Olympic Track and Field Trials got underway yesterday with the hammer throw, and track action starts tonight in Eugene, Oregon with the men's and women's 10,000s! NBC Sports (formerly Versus) will pick up coverage tonight at 6pm PT, and that and NBC will cover the meet extensively over the next week. Here's the schedule:

http://www.usatf.org/Events---Calendar/2012/U-S--Olympic-Team-Trials-TF/Results.aspx

To make the Olympic team an athlete must be in the top 3 and meet the Olympic "A" qualifying standard.  If an athlete in the top 3 does not have or match that standard in the race, then the next athlete to finish with that standard will make the team. 

Men's 10,000 meters
June 22nd
Olympic A standard:  27:45

This year's 10,000 meter field will be the deepest in years if not ever at the Olympic Trials.  There will be 8 runners who already have the A standard, and another 8 or so who are pretty close.  In 2000 if you came into the trials with a 28:00 qualifying time you were automatically a contender, now this year there are 13 runners under, and in some cases way under that mark.

The favorite:

Despite the depth of the field there is a heavy favorite - former Oregon star Galan Rupp.  Rupp first showed his precocious talent back in the high school, and steadily gotten better throughout college and as a professional.  Yet there often seemed to be somebody around to steal his thunder.  I think back to Josh MacDougal upsetting him to win the NCAA cross country championship.  Then I was at the Stanford track meet where Rupp was making an attempt at the American 10,000 record when Chris Solinsky ran away from him in the final two laps two be the first American under 27 minutes.  Still, every year Rupp has gotten better.  Now he is the American record holder at 26:48, has shown exceptional speed running 3:34 for the 1500 meters (under the Olympic A standard in that event).  The only person who might have had a shot - Chris Solinksy - is hurt, but even then I just can't see Rupp losing at this distance.  Crazier things have happened than Rupp losing this race, but not that much crazier.  This is the safest bet among all the mid-distance and distance races.

The next two spots:

If you asked 10 people you might get 10 different answers - well at least 5 - on who will take these next two spots.  Here are my predictions.

2nd:  Dathan Ritzenheim - A talented but injury prone runner who is overdue for some good luck.  He ran a fabulous race at the Olympic Marathon Trial, but a late cramp dropped him just off the pace, still he rallied to just miss the team by less than 30 seconds.  In 2008 he finished in the top 10 in the Olympics marathon, then later in the summer broker the American 5000 record (now held by Bernard Lagat).  I think he'll put it together but there will be a lot of track between him and Rupp after 25 laps.

3rd:  Chris Derrick - The best runner to never win an NCAA championship still walked away from his senior track campaign with the American Collegiate record of 27:31.  There's been at least a couple Stanford runners make the Olympic team every year since 2000, and I think he'll join Ryan Hall who is already on the marathon team.

Sentimental favorite:  Matt Tegenkamp - Teg is the current American record holder for the 2 mile (8:07) and one of only 4 American born athlete to break 13 minutes in the 5,000.  He has been off his best form recently as he's now 30, but don't count him out.  In the mid-2000s he brought the fearlessness back to American Track & Field not seen since Bob Kennedy.

Dark horse:  It's tough to call him a dark horse, but I'll pick Brent Vaughn.  His track times (27:40) aren't worthy of that label, but he has never been competitive in a championship race on the track at the professional level.

Really Dark horse:  James Strang went to my high school a few years after me, and comes in with a 28:12 qualifying time.  He lacks the A standard, but anything can happen in a race like this.


Women's 10,000 meters
June 22nd
Olympic A standard:  31:45

The favorite:

Shalane Flanagan - The 2008 Olympic bronze medalist in this event has qualified for the marathon, so just running this meet for bragging rights (unless she changes her mind and runs both).  She'll have some competition, but I just can't see her losing.  That said - again unless she changes her mind - the race for the three Olympic spots will be behind her.

The next three:

This field is very top heavy, but nowhere near the depth as the men's field.  In fact, after Flanagan only three more runners have the A stanford.  If Shalane wins as I predict and sticks and passes on the 10,000 at the games then all Lisa Uhl (formerly Koll), Janet Cherobon-Bawcom, and Amy Hastings have to do is finish - assuming nobody else gains the A standard at the trials.  However one that is unlikely in that environment (with no pace setters), and I'll think they'll finish in that order above.  If Hastings finishes 4th that will repeat her marathon trials where a great performance still left her one spot off the team.  However, this time she will get to represent the US in London. 



Men's 800 meters
June 25th
Olympic A standard:  1:45.60

The 800 meter final at the 2008 trials was epic.  Three runners with Oregon connections - OTC runners Nick Symmonds and Christian Smith plus Oregon sophomore Andrew Wheating were at the tail of the field after the first of two laps.  With 200m to go Symmonds has moved up but is boxed in.  Then on the final straight Symmonds dusts the field, Wheating blows by on the outside to finish second, and Christian Smith somehow dives past co-favorite Khadevis Robinson to take the 3rd spot. 

This year I think Robinson who made the 2004 team, but finished 4th in the trials in 2000 and 2008 gets the monkey off his back.  Although we won't win as Nick Symmonds is the class of the field and an outside medal threat in the games

1st:  Nick Symmonds
2nd:  Khedevis Robinson
3rd:  Robby Andrews (who skipped his senior season at Virginia to turn pro and prepare for the trials)



Women's 1500 meters
July 1
Olympic A standard:  4:06

This race features the 2011 world champion Jenny Simpson, 2009 world championship Shannon Rowbury, yet my pick is Morgan Uceny.  Uceny was winning European Diamond League meets left and right last summer, only to get knocked down in the 1500 meter final at the World Championships.  If she hadn't gone down, we may well have seen a 1-2 sweep for the USA.  Rowbury is an interesting case because she has struggled with injuries the last two years, and just hasn't shown the sort of fitness yet that she did in years past.  She may well have been last fit last summer, yet somehow found a way to grab the 3rd spot and go to the world championships.  Several runners have better PRs then Rowbury, but she's excellent in tactical races, and I think she'll make it happen.

1st:  Morgan Uceny
2nd:  Jenny Simpson
3rd:  Shannon Rowbury



Men's 1500 meters
July 1
Olympic A standard:  3:35.5

Now here's a race that's wide open!  Bernard Lagat (who ran the 2nd fastest time in history as a Kenyan) will not be in the field in the US championships for the 1st time since gaining his citizenship. 

The favorite:

Matt centrowitz won last year's NCAA championship making it look easy blasting away from the field in the last 200 meters.  I figured it would look a lot different when the kid went up against the big boys at the US Championships, but once again a super smooth kick held off Bernard Lagat to win that meet.  At the word championships the 21 year old advanced through his heat, then in the semifinal race he made a sneaky pass right on the inside rail with a lap to go to led the field and win that race.  The night before the final I asked a knowledgeable buddy if it was crazy to think he could medal, and the answer was no.  Sure enough a beautiful tactical race in the final and a 51 second last lap won him the bronze behind two Kenyans.  However, Centro has battled an injury this spring which indicates he's out of top form. 

The next two spots:

Other than Centrowitz there's probably 4 other guys who should make the Olympic team - Leo Manzano (Texas Grad with a low 3:50s mile), Andrew Wheating (NCAA champ at 1500 & 800 at Oregon, and 2008 800m Olympian), Robby Andrews, David Torrence.  There's several others who potentially could sneak in the top 3 - Russell Brown, Jordan McNamara, Jeff See..

Unfortunately only two of these guys will make it.  This pick is tough because the race is so wide open, especially given the propensity for this type of race to move at an early tactical pace setting up a wild finish.  I think given Centro's injuries he won't win, but will make the team and be ready for London.

1st:  Leo Manzano (this is bold, but he's fast & rarely makes mistakes)
2nd:  Matt Centrowitz
3rd:  David Torrence (semi-dark horse, but he's been knocking on the door in recent years)


Men's 5,000 meters
June 28
Olympic A standard:  13:20

While the men's 1500 meters might be the most dramatic this race might be the most interesting.  It's really a shame that Chris Solinksy won't be in the field (or in the 10,000 due to his injury) after he broke 13 minutes three times in 2010 and almost broke Bernard Lagat in the US championships as they both ran under 4 minutes for the last mile of that race.  However a new threat burst onto the scene this spring.

Lopez Lomong escaped Sudan as a boy - one of the Lost Boys - and found his way to the US.  As he grew up he discovered his talent for running, but was a middle distance runner through high school and college.  In 2008 he made the Olympic team in the 1500 and was given the honor of carrying the US flag at the opening ceremony.  At the Payton Jordan invite at Stanford in May I saw his 5,000 debut.  Running with a strong field he moved to the lead and really accelerated with 800 meters to go.  On the backstretch he opened a huge lead and I started to wonder if he had miscounted laps.  On the home stretch there was no doubt as he opened an all out sprint with still a lap to go.  As he crossed the line he clearly didn't look at the clock or hear the bell as he threw up his arms.  Every person around the track started screaming and waving.  After a second he realizes and starts running again.  He doesn't really get going until halfway through the turn (with 350 meters to go), and by the back stretch is digging again.  The look of pain of his face was unmistakable, but he held off the charging field to win in 13:11 - way under the Olympic A standard.  For a race that he royally screwed up in, it was one of the most sensational runs I've ever seen.  His second to last lap was in 52 seconds - the sort of kick that can win an Olympic medal if done off a slightly faster pace (and if done after 11.5 laps instead of 10.5 laps).  I'm dying to see what he can do!

The favorite:

Bernard Lagat is one of the greatest runners of this generation.  He graduated from Washington State as a multi-time NCAA champion.  In 2000 he represented his native Kenya and took the bronze medal in the 1500.  In 2004 he won the Silver behind the world record holder Hicham El Guerrouj.  He has run still the second fastest 1500 meter time in history at 3:26.  In 2005 he became a US citizen.  In 2007 he won world championships in the 1500 and 5000 meters as a US citizen.  He disappointingly missed the medal stand in Beijing, but won two medals in the 2009 world championships, and last summer finally focusing on just the 5000 meters won the silver at the world champs.  This may well be his last season, but he can still has a shot at winning that elusive Olympic Gold medal. 

I think Lopez will give Lagat a very serious challenge in the trials, but Lagat's racing tactics will give him one last national championship. 

The last spot:

There are quite a few worthy contenders, but I think Galan Rupp will be right there.  He ran a huge PR at the Prefontaine classic earlier this month in 12:58.  The only reason I am picking him third is because he'll have some junk in his legs from the 10,000 and the prelim round of the 5,000 three days earlier. 

Dark Horse:

I think my claim to fame as a high school runner is that it took Andrew Bambalough until his senior  year to break my course record at the Tennessee state cross country meet.  Then of course he crushed it!  He's gotten better and better throughout his college career and has been running really well as a pro.  He enters with a 13:16 PR and is getting closer and closer to that top level.  I think it would take either Rupp withdrawing to focus on the 10,000 or perhaps Lomong making a tactical mistake, but he should at least be in the hunt with 2 laps to go. 

 Sentimental Favorite:

Matt Tegenkamp:  see above in the 10,000


Enjoy the trials!  I know I will. 

Marin Memorial Day 10K

Last week I was telling Dana (my lovely wife for those who don't know her) that I was really excited for the next two races - the Marin 10K and the Dipsea Race.  This spring season hadn't featured the consistently high mileage (by my standards) and epic workouts that I logged the prior spring, yet my race results have been much much better.  I decided to not get so caught up on how my training looked on paper, rather be patient - work really hard when I'm able, but rest when I needed to.  Also, a big mistake I made last year was trying to train through competitive races.  It has been a small adjustment, and if you compared my training log year over year you might say I'm not training as hard, but it's tough to argue this is working better when my 5K races have been ~30 seconds faster than the prior year. 

On memorial day I laced up the flats for the Marin Memorial Day 10K.  The race is on a flat, fast course in the shadows of Mt Tam (where I'll be racing the Dipsea in a week).  While it's a great opportunity to run fast, this race really had my number the prior two times I ran.  The only question mark for me was whether the 5K focused training would translate to twice the distance.  I just had to hope the occasional progressive tempo runs, the two 10 mile races from the early season, and even the Bay to Breakers centipede effort would fill the gap of not doing longer interval sessions.  Regardless, I told myself to push it all out of my head and just be confident as I've had great momentum recently.  The goal was to run 5:15 pace - a mid 32 minute effort.

The race went off & I just didn't feel very smooth.  In the 1st mile I settled in behind a couple masters runners, including the mighty 55 year old Brian Pilcher.  I was a little concerned with how I felt, but tried to stay as loose and relaxed as possible.  I hit the mile mark in 5:11, not a bad split, just wanted it to feel easier.  By the 2 mile mark, teammates Rookie and Gus ran by & opened a small gap.  I hit that split in 5:19.  It was a very slight uphill, but had to make the decision to ignore how I felt, and just trust the training that I'd be fine to push a bit harder.  So I threw a surge and caught up to my teammates, and even led the train for a while running the 3rd mile in 5:06.  There wasn't a 5k split but from the 3m I guessed half way was about 16:10.  Feeling more energized, on pace, and even thinking how I just ran the first half faster than most my 5K races last year, I kept pressing on. 

Our group strung out a bit in the second half of the race, but just kept as close to Gus as I could, telling myself to relax, and throwing little surges when I needed to catch up.  From half way I moved up 1-2 positions each mile.  The 4 mile split was 5:13, the 5th in 5:14, then the 6th in 5:21 (with a slight headwind).  The race ended with 250 meters on a track, and I kicked it in when I heard some footsteps behind.

The final time was 32:26 for 19th place - my fastest 10K since the 90s!  Our West Valley team had a very strong day with 7 guys under 33 minutes (I was the 5th).  It's exciting to see how well our team is doing, and that it's a combination of new guys joining, and existing guys working hard and getting faster.

The race was satisfying one because I set a challenging goal and accomplished it.  It also was good to have a day where thing didn't just automatically click - like those rare days you always dream about - but was able to stay tough and confident, and race hard the entire way. 

Next up is the 102nd Dipsea!  I've been pretty tired this week, but that's to be expected.  I'll take a decent taper week, and can't wait to show up in Mill Valley Sunday morning feeling strong.

* The finish

The Bay to Breakers Centipede

The annual Bay to Breakers race is one of the biggest events in San Francisco.  The 12K race offers big prize money to attract some of the best road racers in the world, and a great overall scene for serious runners, to joggers, to walkers, then finally to party goers.  All throughout there are creative costumes, and um a few people with no clothes on at all.  Last year I ran the 100^th annual race – which was first known as The Cross-City race.  Having raced 3 previous times (and joined the party a few times before that), I was still missing out on a very unique twist to the competition - The Centipede!

In 1978 a group of 13 guys from the Aggies running club said “hey let’s enter the race and see how fast we can run tied together” (or something like that).  After that the centipede division was born.  The Aggies have run every year since, although recently a group of mostly Bay Area Track Club runners sponsored by Linked In has stolen the show setting new centipede world records. 

I always wanted to run a ‘pede.  My West Valley teammates had discussed in the past, but never found the numbers to field the 13 members.  This year, with our ranks of open male runners growing, we finally got everyone on board and entered a centipede!  

It took a bit more planning than showing up for a normal race.  With 13 guys there was a fairly wide range of running abilities.  So we had to determine the right paces to run and have people communicate throughout the race.  Also there was the gear.  Turns out you can’t just show up at your local running store and ask for standard “centipede gear” so each team gets creative.  We bought some clipping nylon straps to wear as belts, with 4 foot carabineer bungee cords. 

*6am meeting spot

The race was an absolute blast.  People were soaking up the festive atmosphere, and chatting with various other runners we knew who were running near our group.  The bungees gave us a margin of error if you strayed too far out of our zig-zag formation, but let the stronger runners assist the less fit up the hills (the steep Hayes Street Hill in particular). 

*Nick feeling tired on the rollers

A smartly planned race got us through the first two miles at 5:45 pace, next two which included most the hills at 6 flat.  Through Golden Gate Park, some of the stronger runners were working the hardest from pulling on the cords during the rolling hills at low 5:30s pace.  Then on the downhill last couple miles most people were ready to roll, and we ran 5:17 and 5:18 for the last two full miles – both downhill.  At the faster pace we had to be careful not to run over the photographers up on their ladders.  The finishing time was 42:11 for the 3^rd place centipede – a 5:40 average.  It was also cool that we were passing runners most the way - some people various ones of us knew, and others we chatted with along the way. 

*Rolling through the park

My first centipede is in the books.  I have the gear stored away, and can’t wait for next year! 

Various people posted pics on Facebook, and some were great.  There was even a random picture on Instagram which was the best of all – and I don’t even know what Instagram is other than the company that Facebook bought for a gazillion dollars. 

Here's the random Instagram shot... pretty good! 

Here is the Linked-In team running 36:44 (4:56 pace)

The Aggies

West Valley making the turn for home!

Post race pose

Beating the Nemesis

Almost exactly a year ago, I wrote a frustrated post about my Nemesis - the 5K.  Over the last two years I had trained hard to race a good 5K, only to end in frustration again and again.  I imagine the frustration of Gold Glove second basemen Chuck Knaublach when all of a sudden he couldn't throw the ball to first base anymore!  There just didn't seem to be any good explanation. 

Last Friday, I returned to the track to give it another shot at the SF State Distance Carnival.  I really could have come up with more than a few reasons why I shouldn't run fast.  The main reason was the race was only coming 5 days after a 10 miler on the roads (a PR in 54:41 although not entirely happy with where I placed).  In the past I've rarely bounced back well from long races like that.  I also could have pointed to feeling a bit run down in the weeks prior, and overall not running the mileage that I like to before heading into the racing season.  But for a change, I blocked all the noise out, and went into the meet with nothing to lose. 

The Distance Carnival has turned into a deep college meet attracting athletes from all NCAA levels, plus some open runners like me.  The 5000 is one of the last events on Friday afternoon, and this year expanded from 3 heats to 4.  I entered myself with the 15:49 time that I ran there two years ago (and my best time post-college) which seeded me in the middle of the slowest of the 4 heats.  I was satisfied being in that heat as I'd rather try to compete toward the front than have it be a time trial where I'm hanging on for dear life. 

As the gun went off, the plan was to find the rail somewhere in the middle of the pack, get into a rhythm, and move my way forward if people ahead of me started to fall off the pack.  By the first turn I was on the rail and in a spot where I wasn't getting jostled around.  I felt a moment of anxiety seeing the clock at the finish line for the first time and the lap counter reading 12 to go.  I told myself to relax and just run for a while.  As soon as my brain quieted down I was in a good rhythm and somewhere around 15th in the 23 person heat.  There was no clock at the start line, but plenty of people yelling splits.  First lap was 77 seconds - a little on the slow side, but I didn't give it much thought.  The next few laps went by quickly and easily, and all of a sudden I'm still relaxed and moving forward to the 1600 meter (~1 mile) split of 5:02.  No problem so far. 

Six and quarter laps is the half way point.  In my last 5k on the track last year, I hit halfway wanting to quit, literally not knowing how I could run another 2500 meters.  This time I'm definitely working hard, but I feel like there's a lot left in the tank.  The field is more strung out but I keep moving myself forward.  At one point I feel my arms start to ride up really high.  Sorry Christopher McDougall, that might be a good way to run a very long distance, but it's not how you run fast!   I consciously dropped the arms, and I immediately feel more relaxed.  The 3200 meter split was 10:04.  I know these next 4.5 laps will be tough, but I'm going to get through it.  The field was strung out in the last mile, but I managed to catch a couple more runners.  I had a couple laps fall back off to a 77 second pace, but then a 73 for the final full lap and a 32 second last 200 (as I tried to unsuccessfully to kick down a kid about half my age) brought me home in 15:41 for 6th place in my heat. 

I've probably had races that would be considered a stronger performance, but this was one of my more satisfying races.  I had struggled at the 5K for so long, and when I least expected, just ran my fastest time in 10 years.  Have I defeated the nemesis?  Who knows, but at least I've won the battle!  I can't wait to hit the roads for another 5K in two weeks with some momentum behind me! 

It's worth noting that there was an American record in my race.  No, the winnder didn't lap me twice to run 12:52.  It was actually 56 year old Brian Pilcher clocking an amazing 16:05 for his age group record.  He even gave me a "let's go Jamey" when were running near each other around the mile mark.  I think we'll be seeing a lot records from him this year!

California International Marathon - Part 1 - The Race

If you had talked to me recently (or read my blog update), you might have known I was gearing up for my first marathon in 6 years.  I often like to write down what I was thinking and how I was feeling before a race, and similarly record my post-race reaction.  I want to circle back, and fill in that part, but since I have 26.2 miles to cover, I'll break with my normal practice and jump right into the race.

The background info I'll quickly note is when I signed up for the race my goal was 2:33 - 2:35 (5:50 - 5:55 pace).  After running most my "marathon pace" workouts in the low 5:40s, I was more optimistic, but still wanted a conservative race plan - to run the first half marathon in 1:16:00 - 1:17:00 (5:48 - 5:52 pace).

The race morning was much like my last marathon 6 years ago - clear skies, calm winds, but pretty chilly (in the high 30s).  Just after daylight broke, I found myself on the starting line with a pair of gloves and arm-warmers.  Even though this wasn't a Chicago Marathon type field, I knew there enough elite runners - particularly those gunning for their last chance to make the Olympic Trials next month - that I didn't need to be anywhere close to the front row.  I figured spotting some of my eventual competitors 10 seconds early on was easily worth the trade off of not getting sucked into way too fast of an early pace.

As the starting horn went off, and I cross the start line 3 seconds later, it just didn't feel like a race.  It felt like a long run with a ton of other people, just a bit faster than my normal everyday running pace.  I chatted with other runners I knew as we all settled into our paces.  Shortly after the start I saw a large pack of women who I figured were gunning for their Olympic trials standard of 2:46 (and sure enough quite of few of them nailed it).  As the first few miles are mostly downhill I eased into a smooth comfortable pace, and slowly moved forward in the large pack.  The first mile was 5:48.  I was almost relieved - I was going fast enough but not too fast!  The second split was 5:52.  I quickly questioned - was that too slow?  was that too much effort?  But just as quick, I shut the mental rambling off - I had well over 2 overs left to run, and I was still getting warmed up, and there would surely be a lot of ups and downs.

In the 3rd mile I definitely started to feel good.  I figured out pretty early in the race that I was going to run my own race, rather than try to key off other runners.  Mile 3 was 5:38 - faster than I should be running this early, but didn't concern me as we're still going downhill.  Now I'm reeling in a large pack that includes the 3 female leaders, plus a couple West Valley teammates who are shooting to run sub 2:30.  The 4th mile was 5:33.  WHOA BUDDY - CHILL OUT!  At this point I pretty much slam on the breaks.  The last mile felt totally relaxed, but I knew there was probably no better way to torpedo a good marathon opportunity than to run way too fast in the first quarter of the race.

From the 5th mile through the half way point, I established a really smooth consistent rhythm.  Through that stretch - every mile split was 5:42-5:44 (other than one 5:40).  I was doing exactly what I told myself not to do - running faster than the 1:16 pace I set as a speed limit, but it just felt too easy not to put myself in a position to possibly break 2:30.  The short uphills would strain my breathing ever so slightly, but it would quickly return to normal on the flat & downhill sections.  At some point - probably around 6 miles - I felt the first hint of lactic acid in my legs, but nothing to fear, it had to happen at some point.  I just focused on keeping a smooth relaxed stride.

The pack of runners who I almost caught in the 4th mile, remained 50 or meters ahead.  Right around the 9th mile I finally caught up to them, announcing my presence to teammates Jonah B. and Jason "The Rookie".  The Rookie let out an excited "Hey Gifford!" while Jonah said much more calmly "Jamey's going for it."  I really thought I would relax and just run with this pack for a while.  However, the pace I had settled into slowly eased me ahead of the group.  Just ahead, I caught the three lead woman - one American and two Africans.  There were a handful of bicycles riding along side along with a motorcycle cop.  It was unclear if they were on course support for the leaders or just interested spectators.  One of the bikes was almost blocking my path to a water station; I knew getting worked up would only take away energy I needed to run, so I just eased off for a couple strides and cut over.  Just before 11 miles I pulled ahead of the women, but didn't realize I was serving as their temporary rabbit until I heard some words in Swahili (I assumed) right behind me.  That was a new experience for me!

I hit the half marathon split - now just clear of the lead women - in 1:14:53.  So much for my planned pacing.  While I wouldn't call the effort really hard at this point, it definitely wasn't easy.  Mentally the first half of the race went by very quickly.  I knew the second half would be a lot harder.  Different parts of my legs and feet would ache, then go away.  I could deal with discomfort, I just didn't want to see anything turn into a muscle cramp.  The 15th and 16th miles were tough.  The mile 15 split was 5:52 - my first mile slower than 5:45 since the 2nd mile.  I'd lie if there wasn't a little concern that my early pace might be catching up with me.  Shortly after that, I hear footsteps behind - and it's The Rookie and Gus Gibbs (who had taken a pee stop) blowing past me as their running ~5:30 splits.  They invite me to jump on the train, but I'm not feeling it; I just need to keep my own race on track. 

After a rough couple miles, I hit the mile 16 with a 5:43 split.  I was back on pace.  I felt a big confidence boost.  Only 10 miles to go.  This might be the toughest 10 miles I'll run all year, but how many times have I run 10 miles the past 4 months (that was rhetorical)? 

From mile 16 - 20 it was back to focusing on a smooth stride.  My legs were hurting pretty consistently now, but I could deal with it.  I would see runners well ahead and slowly reel them in.  Mile 19 was my second fastest of the race in 5:37.  I started having visions of throwing the hammer down in the last 6 miles to put myself well under 2:30. 

The 20 mile mark was announced with a couple fake walls that you run between & a couple women dressed in grim reaper costumes.  I grabbed my last Gu gel, which just about made me barf.  After taking as much sports drink as I could, I figured I wouldn't need much more water.  Mile 21 was 5:43, but the legs were feeling really beat up.  The last hill of the course was the ramp to a bridge over the American River just before the 22 mark.  It's not a steep hill, but it HURTS at this point.  I tried to hold my pace up the ramp, but it hurt, and my legs never came back to me after that. 

The last four miles were rough.  I knew I was slowing down a little, but it was time to just grit it out.  Somehow I was still mostly passing people.  Miles 23 and 24 were both 5:53.  I'm slowing down, but the wheels aren't falling off.  With two miles to go a couple runners catch me, and I just try to latch on.  I'm even thinking I can find a gear and manage to run a couple fairly fast last miles.  But where the brain was willing the legs weren't.  Mile 25 was still a respectable 5:48, but then I just hit a level of pain I hadn't felt all race.  The 26th mile is a long straight shot down L street by the state capitol in Sacramento.  I keep looking ahead toward the first of two left turns before finishing right in front of the capitol.  As I look ahead it just doesn't seem to get closer.  Spectators cheer my effort, but as I grit I had to yell "let's go Gifford".  Somehow I thought I was thinking my finishing time might be 2:32, but that was clearly a lack of mental capacity late in the race. 

I hit the 26 split - 5:55 - my slowest of the race, but was elated I made the first left turn too see a race clock just over 2:30.  There was a huge crowd, and I made the final turn to the finish line with a huge smile on my face. 

The final time was 2:30:29!

I'll say more in part 2, but have to say a quick thanks to my wife Dana - of course for supporting my training, but for getting out on the course to cheer and support me.  Also to our coach Jack, for preparing us, and for great race day support as well.

Being the excel dork I am, here are a couple charts - the first with each mile split, and the second my projected finishing pace at each mile mark:

Finally - it was great to see little Jack at the finish line :)

PA Cross Country Championships

My life hasn't been all marathon training.  On November 20th, I laced up my spikes for one of my favorite annual races - the PA Cross Country Championships.  The race - 3 times around a hilly 2 mile loop in SF's Golden Gate Park.  It's a nice challenging race to cap off the cross country season, and fun to get all the club teams together in the same race. 

With rain falling for much of the week leading up, I knew it would be muddy one!  Here's a quick recap.

I have to say in all my years of cross country, that this was probably the sloppiest course that I have ever run on!  It was muddy last year, but my footing was firm enough with spikes on. This year I was sliding all over the place even with my spikes on.  After watching the men's master's race, I noticed there was a tight lead pack of 5-6 runners but after that the field spread out quickly.  In past PA Champs I liked to go out pretty conservatively on the first loop, then work my way up, but this year I was thinking "track position" (to use a NASCAR term) seemed pretty important.  I had confidence from my increased mileage and the longer tempo work from marathon training that I could hold on after a quicker early pace.  It was a weird experience to be within 5 seconds of teammate Neville Davey (who has won several PA races recently) & others at the mile mark, but a quick internal systems check told me the pace was ok.  I gave up a few positions at the end of the first loop as I let myself regroup, then started moving forward again at the bottom of the hill on the second loop.  Close to halfway the race seemed to be going by fast.  3 miles in I felt confident I could keep pressing hard without blowing up, so I made an effort to surge by any runners who appeared to be falling back.  On the 3rd and final loop I was battling with a strawberry canyon runner.  He opened a 5 second gap on the flat section by the polo field.  Up the last hill and down into the meadow I was reeling him in, but just ran out of room near the finish as he crossed 1 second in front. While this wasn't my best time ever on the course (I ran about a minute faster under dry conditions), I feel pretty good that this was my best effort of the 5 PA champs I've run.  Final results - 32nd place in 33:34 (6.1 miles)


It's now the day before CIM.  We're about to load up the car for Sacramento.  I'll check back in after the race!

Feeling the Marathon Groove

For most of my life, most of the people who have known me, know that I'm a runner.  And man, if I had a dollar for every time I heard:

How many marathons have you run?
Oh you so run a lot of marathons?
What's your fastest marathon?

I always kept a few snarky responses in my repitoir like "I like to run fast, not far" or "Oprah ran a marathon, real men run fast."  Usually I would be far more gracious and briefly explain how I like traing to get faster at shorter distances (as if running 5K's and 10K's makes me a sprinter).

In 2005 - when I was 3 years out of college, I felt like I needed a project outside of work.  It's not terribly far from the truth to say that I finally realized it would be less work to just go run a marathon rather than keep explaining why I've never run one.  I turned my 3 - 4 days a week of afternoon 4 or 5 mile runs into the same distance 5 days a week plus a weekend long run.  I showed up at the California International Marathon, and dispite some digestive complications ran a solid 2:43.  That 20 mile bonk never happened, in fact I didn't slow at all in the later miles, it just started to hurt worse and worse!

After that 2005 CIM I was excited to run another, but as other interests crept into my life, I was running less and less...  A few years later, I joined the West Valley Track Club & started training again, but I was having so much fun working on getting my speed back, that I never looked toward the 26.2 distance, at least not in the near term.

Heading into this fall's cross country season, I knew I needed more overall endurance.  The couple years I have been comfortable rolling on fast intervals on the track, but couldn't hold paces anywhere close during races of 5K and longer.  I always like hearing what elite runners have to about their races, and something that my college teammate Lauren Fleshman said really struck me.  Lauren finished a very impressive 7th at the World Championships 5,000 meter race, staying in contact with the leaders until 2 laps to go!  Afterward she was asked if she would work on her speed so that she could run a 60 second last lap like the best in the world could do.  Her response (paraphrased) - I've run 60 seconds at the end of a 5K before, but off a slower pace.  I don't need more speed, I need more strength so I can tap into my speed at the end of a fast pace like this. 

I had been realizing the same thing about my running.  All the track speed in the world won't help me run a 5K or 10K if the wheels are going to fall off after 10 minutes of hard running.  I also looked back at prior seasons and just saw myself taking way too many short cuts.  I needed that true pyramid style training program.  First build the volume, then the endurance, then after the foundation was in place start working on the higher quality work. 

Over the summer I looked to build my mileage to consistently be at 60-70 miles per week, with frequent tempo and progression runs, and finally long runs around 2 hours (~17 miles).  Other than occasional strides, I wasn't worried about tapping into speed and fast interval work until well after the cross country races started in late August.  Somewhere in the back of my mind, I had the thought - if everything goes well, let's look toward finally returning to the Cal International Marathon, 6 years later.

Building endurance (or as runners call it "strength") over sharpness worked well.  Out of the 6 PA cross country races I ran, I hit my fastest times ever on 4 of those courses.  In late September & early October, when it came time to add more race specific fitness, the workout paces felt fast, but I found myself just not getting as tired toward the end of workouts as I used to. 

Encouraged by my mileage, and the consistency of my longer workouts, I decided to pull the trigger and enter this year's CIM.  Still I felt the need to cap my training cycle with a good 3 weeks of high volume, and marathon specific workouts.  Over the previous three weeks, I hit weekly mileage over 70, and long runs of 20, 20, 23, 21 miles.  Toward the end of last week, the training was taking it's toll.  I was tired most the time, and ALWAYS sore.  I told my wife that I was loving the feeling of being fit, but really looking forward to starting my taper. 

Finally last Sunday, the last day of that three week (plus one day counting the previous week's long run) stretch, was the day to do my toughest marathon workout.  The idea was to run 8 miles, starting slow then progressing the pace, then finishing with 12 miles at marathon pace - targeting 5:50 to 5:55 per mile.  I woke up super early to eat so that I could start the workout at 7am - the time the race would be starting.  Sawyer Camp in San Mateo is a favorite place to work out with it's half mile distance markers and scenic views.  The first 8 miles went smoothly, I started at 7 min per mile and ended just over 6 min pace, averaging 6:25 / mile.  Back at the car I quickly changed to some lighter shoes, ate a gel, and headed out for the fun part.  The excitement got to me quickly as I rolled through the first mile in 5:35.  That was lesson 1 of what not to do in the race.  I settled down and then ran between 5:45 - 5:50 for the next 3 miles. I was going faster than I intended but felt comfortable enough.  Miles 5 and 6 were uphill, so I wasn't worred the pace was slower than 6:00.  At the turn around, I let gravity do the work running 5:25 and 5:30 for 7 & 8.  I knew the last 4 miles would be tough as I'd be tired and going from downhill to flat running again.  Regardless the pace never wavered as I hit splits of 5:34 - 5:38 for the last 4.  My average pace for the 12 miles was 5:43 pace - exactly 2:30 marathon pace! 

It's great when you have that one workout that gives you a huge confidence boost heding into a big race.  I was feeling the marathon groove.  The race is 15 days away, I'm ready to go!

What's new?

This little guy!

Jack Gifford was born on September 6th, and Dana & I have really been enjoying being a family now. 

So, I think I can be forgiven for not updating my blog in a while.  Right?  I've mostly used my blog as a platform to write about my training, racing, and recovering.  Before we had our baby, I talked to Dana about wanting to keep training.  I've found that I have to be much more efficient with my time (stretching, huh?) but after taking a consistent & balanced approach, I'm healthy and in as good of shape as I've been at any point since college. 

As if parenthood isn't enough of a challenge - and believe me it is - I've signed up for the California International Marathon on December 6th. 

I'm sure Jack will make occasional appearances here, but in the coming weeks (hopefully) Dana and I will set up a baby blog.  I love when people I don't know stumble across this blog, and take it as a very nice compliment to receive comments.  But in a crazy occupy this occupy that world, I think it's best to have a private blog if we're going to give info about the comings and goings of our family.  So, if you're a friend or family I'll be happy to give access once we set it up (you can email trackgiff@yahoo.com).

Finally - let's go Stanford & beat those Ducks!

NASCAR Chase to the Championship odds

Yes, when I started this blog, I threatened to write about NASCAR from time to time. Since it's been 2 years, I think it's time!

The NASCAR season is two races into its ten race Chase to the Championship playoff format. I've really enjoyed the season so far, with its multiple first time winners - starting with 20 year old Trevor Bayne's shocker at Daytona - and excellent feuds like Jimmie Johnson vs Kurt Busch.

So just before the green flag drops at race #3 Dover, here is how I see each of the 12 eligible drivers chances. (Drivers are listed in order of their current rank with # of points behind the leader. At each race 1 point is awarded for 43rd place, increasing 1 point per place up to 42 points for 2nd, and 47 points for the win).

Driver (Points back) Odds to win the Chase

#1 Tony Stewart (0) 12-1 odds
Stewart barely qualified for the Chase after struggling throughout the summer. Then he comes in and wins the first two races of the playoff to take the points lead and place himself well ahead of pre-chase favorites like Jimmie Johnson & Kyle Busch. I'm not convinced yet. Tony was very impressive the last two weeks, but on the whole it has still been a slightly better than mediocre year.

#2 Kevin Harvick (-7) 8-1 odds
I think Harvick will end up being a lot more dangerous in this Chase than Tony Stewart. Over the past few years Harvick has proven himself good at winning races he shouldn't have won. If he can win 2 or 3 races he'll be in a great spot. His weakness was his lack of consistency throughout the season. It only takes a couple mid pack finishes to put your championship dreams in jeopardy.

#3 Brad Keselowski (-11) 5-1 odds
In early July I wouldn't have even taken 5-1 odds on BK making the Chase. Then after improving throughout July, he won at Pocono, followed by a 2nd, then a 3rd, then another win at Bristol. In the last 8 races, his worst finish was 12th, and second worst finish was 6th. History would suggest his current streak has to cool off at some point. If he runs the next 8 races anywhere close to as well as the last 8, then he'll be hoisting the Sprint Cup trophy after the Homestead race, and there won't be anyone close to him.

#4 Carl Edwards (-14) 7-2 odds
Edwards is officially my favorite to win the Cup this year. He is tied for the most top 5's (13) and has more top 10's (19) than any other driver. Edwards will look forward to 4 more mile and a half tracks where he runs better than any other driver. His weakness is that he only has one win on the season. I'll say this - he won't win the championhip without winning at least one race - most likely at Kansas, Charlotte, or Texas.

#5 Jeff Gordon (-23) 8-1 odds
Gordon is the first of several contenders who dug himself into an early hole with a 24th place finish at Chicago. The 40 year old is far from out of it. He was run well, and he's been there before - it's just been been a while!

#6 Kyle Busch (-26) 10-1 odds
I've said it before, and I'll say it again - Kyle Busch is the most talented driver in NASCAR. He's still only 26 years old with 23 wins at the Cup level (not to mention a gazillion in the lower series). Kyle is tied for the most wins (4) and top 5's (13) this season. If Kyle does what he is best at - winning races - he will be the champion. His past weakness was a lack of maturity. He has to find a way to run well on those days when things aren't going right. He's gotten much better this year, and when he finally gets a full handle on his emotions, he'll be a multiple time Cup champion

#7 Matt Kenseth (-26) 20-1 odds
Kenseth is a past champion, but it was before NASCAR introduced the playoff format. He has had a solid year and will have a solid Chase, but unless several other drivers have a lot of bad luck, Kenseth won't be a real factor.

#8 Dale Earnhardt Jr. (-26) 100-1 odds
Dale Jr is that guy who almost everyone is pulling for. Early career success suggested he had the talent his dad did. Unfortunatley I think he's more like the next Kyle Petty. Making the Chase was a big improvement over prior years. The best they can hope for is to visit victory lane once this year.

#9 Kurt Busch (-28) 22-1 odds
Kurt (Kyle's older brother) is one of five past champions in the Chase. Earlier in the season he looked like a real contender, but has put himself in a tough spot after two races into the Chase. His only chance of getting back in this is to figure out what his teammate Brad Keselowski has done to run so well lately.

#10 Jimmie Johnson (-29)  7-1 odds
I can't believe JJ is sitting where he is. Two years ago I predicted he would win his 4th straight championship, and he did.  Last year I said his run was over, and I was wrong!  This year, I really think his reign is over, but his odds are still decent, because no other team can overcome adversity like the 48.

#11 Ryan Newman (-34)  200-1 odds
Newman's season was a big improvement over prior years, but he was never championship material even before falling way behind.  I expect him to just fall further back over the coming weeks.

#12 Denny Hamlin (-66)  125-1 odds
Last year Denny almost won the championship.  This year they have been terrible.  Well, maybe not terrible, but he was the last driver to make the chase, and after two bad runs has dug himself into a deeper hole.  If he wins at Taladega while the other 11 drivers crash, then he'll have a chance, but still not a good one.

We'll check back in late November and see how I did!

Dana's photo project

Last year I got Dana a cool camera for her birthday, then this Spring she was taking a series of photography classes.  Since opportunities to be a running model don't knock on my door very often (ok never), I was excited when she chose a pair of my running shoes for a class project (the Brooks T5 racers which I set my half marathon and 30K PRs if you have to know).  There were even a few picture of these shoes on my feet. 

2011 Dipsea

When I ran my first Dipsea Race in 2009, it quickly became my favorite race.  It wouldn’t be terribly inaccurate to say the Dipsea was my favorite race even first I toed the line that first year.  For a detailed description of the race & course, it's here recap from 2009 or 2010, but to summarize it:

• is the 2^nd oldest foot race in the US behind the Boston Marathon

• covers 7.5 miles from Mill Valley to Stinson Beach, CA climbing and descending over 2000 of elevation, up hundreds of steps, down hundreds of steps, long brutal climbs, steep dangerous descents, and even gives knowledgeable participants  opportunities to take shortcuts

• assigns each participant into 1 of 25 starting groups based on their age and gender, so that in theory the overall winner could be any age – a 33 year old runner such as myself starts 1 minute before the “scratch” group of 19-30 year old males, and 24 minutes after the first group to starts (consisting of the youngest and oldest runners)

• instead of awarding age group prizes, hands out 35 black numbered t-shirts to the first 35 runners (out of 1500) to cross the finish line (each having received their assigned handicap at the start) – I won my first black shirt last year by finishing 19^th

From my past two races, I had always wondered what it would be like to finish 36^th place – to miss the black t-shirts and participating in the award ceremony by one spot.  Sure it wouldn’t be anything like the anguish of finishing 4^th in the Olympic Trials, or being the last person to not qualify for the NCAA championships in a track race, but has to be disappointing nonetheless.  Hmmm… Glad I didn’t think about it too much…

Heading into the race, I was coming off a great season of training, but whether for reasons of over-training, or just peaking too early, I had just seemed to lose the snap in my stride for the month leading up to the race, and was struggling to recover between hard workouts.  But to make matters worse, I came down with a cold exactly a week before the race.  Lots of sleep, hydration, echinacea , and vitamin C just couldn’t shake it. 

Despite the setback, I drove to Mill Valley the morning of the race with a good attitude.  My prior goal of finishing in the top 10 would likely be out of reach, but I was extremely confident I could and would finish in the top 35 and win a black shirt.  Last year it took a time of approximately 54:30 (from my +1 minute starting group) to crack the shirts – and 54 flat would have won a shirt in each of the past 15 years.  Considering I ran 52:40 last year, and all my training indicated better fitness this year, I envisioned taking the race by feel, and if the cold was holding me back, just run a conservative race and shoot for 54 flat.  I could do this by running 30 seconds slower up and over the first climb to Muir Woods, 30 seconds slower up the big Cardiac Hill climb, then finally 20 seconds slower on the long decent (mostly) to the finish. 

As the gun went off, my legs were feeling heavy before we even hit the steps.  This is never a welcoming sign, but from my many many years of racing, I’ve learned that the way my legs feel – good or bad – can be very deceiving early in a race.  More important is how I’m breathing, and my lungs told me every was ok so far.  Up the first of 671 steps, I let 3 runners in my starting group charge ahead as I just searched for a rhythm that I could survive.  At the top of the stairs, when the course continued to climb up, I felt comfortable for the first time.  Before we crested, I had moved past quite a few runners who started before me, and caught one of the three guys who were ahead from my starting group.  On the first decent, I again just found a rhythm and tried to use my much improved downhill running skills to pass as many runners as I could.  “Suicide” – the steepest downhill on the course, was very congested, but I just kept yelling ON YOUR LEFT ON YOUR LEFT COMING THROUGH as loud as I could.  A couple of middle aged men really didn’t appreciate my aggressiveness, but since they had the option of taking the safer (and slightly longer) route, I really didn’t care.  Although if I had to do it over again, I probably wouldn’t have shouted back at one of the guys – that didn’t help keep me in my mental rhythm. 

At the bottom of suicide a weird thing happened.  Somehow I had expended too much energy on the downhill as I was suddenly taking fast, deep breaths.  This was NOT GOOD considering I had 20 minutes of climbing about to start.  I just tried to relax, and again get ready to find a rhythm as I cross through Miur Woods and up the hill. 

The base of the Cardiac Hill climb – a footbridge across a creek in Miur Woods – is always my first check point.  I clicked my watch in 15:30 which was nearly identical to last year – a big surprise to me – and 30 seconds faster than what was necessary to be guaranteed a black shirt. 

As I started up the climb, I knew I needed to run the first - a very steep – section conservatively so that I could be rolling during the less steep latter half.  Just as we start climbing my buddies and Pelican Inn teammates, Alex & Gus blow past me from the scratch group en route to them running the two fastest actual times of the day.  As I kept pressing up the hill, I knew I wasn’t running fast, but just couldn’t do anything about it.  On flatter sections when I tried to pick up the pace at all, I just felt myself red-lining quickly.  Two more runners from the scratch group went past me, but I was able to keep one slightly in sight. 

The section just before the top of Cardiac Hill is the steepest of the race.  I was so tired at this point, it took a serious effort just to keep my legs moving in a running motion.  My split for the climb was a very unimpressive 21:40.  In my mind I thought at 37 minutes I was still on my black shirt pace, but was really 10 seconds off pace now.  To put that split in perspective, I had run the double dipsea course in training a couple of months earlier, running that same climb in less than 21 minutes with Gus while chatting the whole way. 

On the gradual downhill that leads to the steep downhill, I was in thicker traffic than last year simply because I was further back in the field.  At this point I’m feeling achy & my head was swimming.  I kept pressing because I knew there would be some relief ahead as I started downhill, but it was tough to get myself rolling past runners.  One guy from the Pelican Inn crew who I passed here later told me that I just didn’t look right considering how slowly I pulled away from him after I passed. 

At the top of the swoop – the second of two steep downhills – an observer yelled out “70th!”  Oh man, that’s not good, I still have to pass 35 runners!  As I caught the first two runners in the swoop I had a hard time getting past – but then I realized I had no time to waste.  I started yelling loud as I approached people – LEFT, LEFT, RIGHT, LEFT – and pretty much dove for whichever side of the trail they were leaning away from.  I passed a buddy , Chris Knorzer, there who later posted on my facebook page “When you passed me there I thought you were about to get planted in the bushes, but I got swooped, nice job.”  I got back in a rhythm finally passing runners quickly down the swoop, then the steps of steep ravine.  I passed last year’s winner, now 9 year old, Reilly Johnson who must have found even worse struggles than me on the course, and offered a quick LET’S GO REILLY.  At the bottom of Insult Hill a course worker yelled out 45^TH!  Ok, 10 runners to pass with just over a mile to go, I can do this.  I caught two runners as we pushed up insult – 44^th, 43^rd.  Again the dead legs hit me going up the last hill, but I was going to collapse before I gave up.  By the top of the hill I was up to 41^st.  We hit a short section of Panoramic Highway, passed one runner heading down the road – 40^th – and a second just before plunging back on a narrow single track trail – 39^th.  I squeezed past two more runners, the second was 72 year old Russ Kieran who’s amazing record streak of 15 straight black t-shirts would end this year – 37^th.  Now feeling much better about sneaking into the stop 35, I’m looking up ahead for the next runner, and no one is there.  Finally after what seemed like minutes, I blow past another runner - 36^th.  Just before we leave the trail for the last time some yells “36^th, 35^th IS 20 SECONDS AHEAD.”  With 1/3 of a mile to go, this was very bad news, but I had no idea who this runner was.  If it was someone from the 2 minute headstart group, I had almost no chance of catching him, but if it was someone from the 25 minute headstart group, I would almost certainly catch him/her.  Also, they could have grossly misestimated.  But no time to think about any of this… only time to kick!

I came onto the road for the last time, and finally saw 35^th place WAY up ahead.  It seemed impossible, but with a mostly downhill last third of a mile, I just started kicking.  The runner disappeared around a bend, then when he came back in sight it still seemed impossible, so I did the only thing I could do – kept kicking.  I kept digging deeper and deeper trying to claim every drop out of the well.  The runner was now getting within reach, but the finish line was flying toward me even faster.  I never gave up until I saw his body cross the finish line, and at that point my momentum took me across the line only 1 second behind him in 36th place.  My time was 54:15 - which was 15 seconds off the time I thought would guarantee a black shirt.

When I crossed the line, I heard someone say my name, but I never took my eyes off my adversary – who I learned was 46 year old Thomas Iseler.  I extended my hand, told him great job, and that I had given it my all in trying to catch him.  Thomas told me it was his first black shirt in several tries, so surely we was experiencing the same thrill I did last year.  As he patted my shoulder, I saw a photographer run up and snap a couple shots.  Leaving the shoot a reporter from the local Marin IJ newspaper came up to me for some quotes – I guess we weren’t the only two who were aware of the finishing battle. 

The paper covers the race extensively and even ran a short column on our battle for the final black t-shirt:

Dipsea:  Isener earns final black shirt by holding off storming Gifford

Later this video was posted on youtube.  You see Iseler hit the road for the final time 6 minutes into the video.  I was 25 seconds back with a third of a mile to go.  I made up 24 seconds – tough luck!

The day wasn’t a total bummer by any stretch.  Our team for the Dipsea – the Pelican Inn Track Club – which is the fantastic group of both young and old runners that I have trained with the past three years, became the first team to beat the Tamalpa Runners for the team title in 35 years.  While I wasn’t one of the top five runners to score, I felt very much a part of it.  For many years Tamalpa’s team title was a formality, until the PITC entered as a team last year.  In 2010, I was the 5^th scoring runner for the squad, but we just missed winning.  When they announced us as the winners it sounded like a funeral, except for our cheer, but we enjoyed the celebratory beers!

While last year’s winner was 8 year old Reilly Johnson, this year’s winner came from a Dipsea veteran.  60 year old Jamie Rivers was a prior champion – winning in 2007, and she is married to 2008 winner Roy Rivers.  I’ve learned many things about the race, and received great encouragement from both runners.  I was very happy to see Jamie win the race this year.  Last year she suffered a hamstring injury during the race, but still cheered on other runners as she hobbled to the finish.  Jamie’s training had gone flawlessly this Spring, and on raceday no one would catch her. 

When I drove home I felt pretty bummed out about finishing one spot out of the awards – how could I not?  At one point I started thinking about spots in the race where maybe I could have made up tiny bits of time to put me one place forward.  But I quickly stopped myself.  I was dealt a crummy hand, and I truly believe I made the most of it.  I ran myself into the ground at the finish, and almost came out with something special.  Looking back at the first half of 2011, would I do anything that differently?   Probably not…   Running is a tough sport sometimes.  You have days you feel great, and days you don’t.  The same extends to weeks, months, even seasons.  Finishing 36^th really put in perspective how amazing Russ Kiernan’s 30 black t-shirts are.  Next year I’ll be back for my 2^nd!

*That's how close I was!

Ready or Not - It's Go-Time!

My favorite race of the year is here.  It's time for the 101st Dipsea Race tomorrow.  Heading in last year, I was just recovering from an injury, but managed to train very hard for a month, then put together a solid performance for my first black t-shirt in 19th place.  My training throughout 2011 has been great.  I've run more mileage and had stronger workouts leading up to the race than the prior two years, and even more importantly I've gone 9 whole months without any sort of injury.  Still, my running confidence has struggled the past couple months.  In April, a pesky cold slowed my training down for a couple weeks.  When finally recovered, I had a great string of workouts, only to push myself too hard, and suffer from the effects of overtraining throughout much of May.  Finally the past few weeks I've managed to feel strong at times by drastically cutting my mileage, and running much easier on days between workouts.  Then after a decent road mile race - running a somewhat hilly 4:35 - I came down with another cold.  So this week has seen a lot of vitamin C, sleep, and mostly easy running, but still not feeling 100%.  Tomorrow morning I'll head to the starting line knowing I have a great fitness base with a balance of speed, strength running, and anaerobic work (very key for that painful 20 min climb up Cardiac Hill).  I'll be well rested, so the key is to listen to my body early on, and just stay tough until I cross the finish line. 

Local newspapers have posted quite a few interesting profiles on runners leading up to the race.  There are several people running in honor of family members and a former inmate whose running is a key part of his rehabilitation.  My buddy Alex Varner talks about what it would take for a "scratch" runner (the male 19-30 age group that gets zero head start) to win.  I'll note Alex is an overwhelming favorite to win his 3rd straight fastest time trophy; it's just a matter of how much time he can make up on the older and younger runners who start well ahead of him.  Finally, 9 year old Reilly Johnson - the youngest ever defending champion - has been in the spotlight leading up to the race.  Last year's maximum 25 minute start is reduced to 19 minutes - 5 minutes for her age plus a 1 minute "winners penalty".  I saw her out on the course a few weeks looking pretty darn strong.  My prediction is that she'll make up 4 or those minutes, but she surprised everyone last year, so who's to say she can't do it again!  Maybe I'll pull off a miracle and catch her on the course, but I'll confess - I'm pretty intimidated by a 9 year old girl :)

The 100th Bay to Breakers

I realized that I've never written about one of my favorite races - Bay to Breakers, plus I've yet to write a race recap within a week of the actual race, so why not do both!

To call Bay to Breakers a race, is a huge understatement.  It's a spectacle - from the first man or woman to cross the finish line, to the last drunken yuppie to stagger home.  The race was first held as the Cross City Race in 1912 as the city was still rebuilding after the Great 1906 Earthquake.  A local college student ran the 7+ mile course from downtown (near the Bay) to Ocean Beach in 44:10.  What started as a morale booster for the city never stopped, and the race now known as Bay to Breakers was set for its 100th running this past Sunday.

Why is it a spectacle?  Let's start at the front and work back.  The race attracts some of the very top road racers in the world.  The elite woman get a 4 minute headstart on the elite men and the rest of the field, then the first person to cross the finish line - be it the winning male or female - pockets $25,000.  There is also a $5,000 bonus for the first runner to crest the long & steep Hayes St. Hill in the 3rd mile of the 12K.  Behind the elites is a very unique competition - the centipede.  Numerous teams will enter 'pedes which consist of 13 runners tethered together with some sort of bungee chords.  Sound crazy?  Well over the years, the centipede race has turned into a heated rivalry between two Bay Area clubs - the Aggies and Transports (the latter now sponsored by Linked-In & featuring some serious ringers).  This year the Linked-In centipede covered the 12K course in 37:00 which averages under 5 minutes per mile!  That's a good performance on a hilly course for one person, but imagine doing that while being tied to 12 other people.  I could tell some stories of past centipedes blowing up in spectacular fashion (as certain runners are dragged - one time literally - out out too fast), but I'll save it for another time.  After all the elites, the 'pedes, and guys like me, there's 50,000 total registered runners and walkers.  THEN, the real fun begins, with what seems like the rest of the city turning Bay to Breakers into the largest outdoor drinking and costume party of the year. 

I was lining up for my first race in three weeks - after running my 4th and final crappy 5K of the season.  Even though I spent much time on the track throughout the spring, I figured my mileage should have me prepared for a longer race like this.  The only catch is my legs had been super tired for the past week and a half after a super intense week of training leading up to that (including a nearly 2 hour long run on snowy cross country ski trails at 8000 feet).  After taking a really easy week, I was finally feeling ok for race day. 

My plan was to run well under control for the first two miles, run steady but not too hard up and down the Hayes Street hill, then really start pushing the 4th and 5th miles which are slightly uphill, and just get ready to hammer the 2 mile downhill to the finish.  In the first mile I ran a little faster than I wanted - 5:18, but backing off a bit in the second mile (5:32) kept it under control.  I eased into the hill, keeping a smooth stride without losing too much ground as I ran up and back down.  I turned onto the Pan-Handle hitting 3 miles in 17:08.  That 3rd mile is always slow, but I ran a little slower than I intended, but no big deal, I was feeling good and it's time to really start racing.  Last year, I held my position from the 3 mile mark to the finishing stretch, but this time I was focused on moving up.  I immediately caught two runners and passed them, then focused ahead.  Whenever I could, I wouldn't focus on the runner ahead, rather two spots ahead - which helps from getting lulled into the pace of a racer who could be falling off the pace himself.  In the 4th mile (5:38 for a gradual uphill) and the 5th (rolling - 5:31), I picked up at least a half dozen positions.  Then just as I'm getting toward the 5 mile mark, my calves and lower legs start to really cramp up.  I pressed my pace to the top of the downhill, but just didn't feel like a good idea to hammer the downhill and risk injury.  I gave back a few places as I passed through 6 & 7 miles (5:19 and 5:25 pace), then held my position to the finish along the great highway at Ocean Beach to finish 58th overall in 41:30, and 5th place in the male 30-39 age group (which to be fair does NOT include elites). 

I wasn't thrilled with my overall time, but I think there were some very positive takeaways.  First of all, I ran confidently, was tough when I needed to me, and stayed focused throughout.  I had lacked all of those in recent races.  The time easily could have been 30-45 seconds faster if I had been able to roll on the downhill 6th and 7th miles.  Despite my disappointment with the pace, it's still my fastest time in three races there.  Finally, in celebration of the 100th running, the race promoters announced that anybody who beat the winning time of 44:10 from the 1st Bay to Breakers would have their race number retired.  So go ahead and hang #312 from the rafters because no one will wear it again at Bay to Breakers!  Supposebly.

After I cooled down, got back to my car near the start, drove around town, and had brunch at a buddy's house, I walked down to the Pan-Handle to take in the festivities.  Despite claims that alcohol and unregistered walkers wouldn't be allowed on the course, the party was going strong.  It was just slightly more respectful of the neighbors than prior years. 

If you want to see some good pics, there is a great slideshow that the SF Chronicle put together.  Two of my friends made the reel - one who ran 5:30 pace dressed as Giants pitcher Tim Lincecum, and another dress as well some sort of cop.

Here's the link to the full slideshow:

http://www.sfgate.com/cgi-bin/object/article?f=/c/a/2011/05/15/MNJS1JGGTS.DTL&object=%2Fc%2Fpictures%2F2011%2F05%2F15%2Fba-baytobreakers_0503470795.jpg