Unmitigated Disaster

OBJECTIVE
Training schedule – 20 mi. @ 8:15/mi.
Revised for race – 30K; get to know Ogden marathon course Mile 5 – 13; push pace based on feel

ACHIEVED
30K
Official gun time – 2:58:15
Garmin self-timed – 2:58:07
(forgot to reset auto-lap from last hill workout; this REALLY screwed up my pacing since I had no clue until the end of the race)

8:13/7:47/7:33/7:44/7:54/7:51/7:57/8:16/8:13/8:15/7:55/8:03/8:22/8:31/8:45/12:14/16:28/16:14

The words of William Shakespeare came to my mind. “Discretion is the better part of valor.” At the time, I didn’t realize the phrase was from King Henry the Fourth, Part One. But I had plenty of time for many random thoughts to flash across my mind.

Today was the Striders Winter Racing Circuit 30K. I had no plan to run this event until yesterday. My training schedule called for a 20-miler. None of my occasional long-run partners were going anywhere near that distance. I figured I’d either go 10 miles with Stephanie’s group or the renegade Spring Running Club then add the rest of the mileage on my own. This idea didn’t seem all that appealing. My dad called with tickets available for the Houston Rockets – Utah Jazz playoff game. The idea quickly gelled: I’d leave work for Cameron’s last baseball game of the school season. From the game, I’d hustle home and pack while Cam cleaned up. Then we’d fly to Utah.

After the flight and drive to my parents’ house, it was around 1 AM. I was tired and fell asleep quickly. The race was at 7:30 AM and I had not registered so I would need to be there early to sign up. The drive up the canyon was about 40 minutes. Luckily, I got behind someone with a “26.2” sticker on their car. I figured there’s only one place he was going on a Saturday morning.

The mountain air was cold (another blogger had it at 28°). This is much colder than I’ve been training in. In fact, I think the last time I ran in this cold of temperature was also in Utah at Thanksgiving. Fortunately, I had brought my tights, long sleeves, gloves, and pullover.

I stretched and warmed up … a little. Then it was time to run. Following last years’ Ogden Half Marathon tactic, I tucked myself in at the back of the pack. I hoped this would slow me down and eliminate my usual “irrational exuberance” at the beginning of long races. It didn’t but may have helped a little.

I got a little eager in passing people over the first two miles. But I felt good. I didn’t notice any impact from the altitude and could tell early on that I has going to end up being overdressed.

After about a mile, the course jumped on to the Ogden marathon course which we ran in reverse. The overall course was a modified out-and-back (out 6 miles followed by a 6 mile loop then back the over the first 6). Part of the motivation of running this race was to see part of the top of the marathon course.

The course was good and the setting was beautiful. There were still small patches of snow in the shaded areas along the route. The mountains all around were snowed covered. At one point there were dozens of horses in a huge pasture running alongside the course. The runners had stirred them up, I suppose.

I had no expectation of time. That wasn’t for a lack of “running some numbers”. I had a full sheet of hand written times and paces that I had been considering. Ultimately, I threw it all out the window and just ran. I decided the time would be whatever my body felt like.

A little over 6 miles in, I was overtaken by a couple of guys who started talking. They actually weren’t in the race and had already gone around the “lake” on their Saturday morning long run. They stayed with me for a bit less than 2 miles as we tracked up a long incline. Finally, they turned back and I was on my own again. I say “on my own” but there were other runners all around. Someone said they expected 200 – 400 for the day’s event.

Around 9.5 miles, the turn back was made. I felt a bit slower but wasn’t sure if it was just the incline or the fact a couple people passed me. I was a bit surprised by the pass at this point. I didn’t feel like I was falling off pace that much. I was feeling okay. Cardio and breathing were fine and my legs generally felt good except for my left knee that has having the faintest degree of discomfort. I had stripped off my pullover and gloves. (“Thank you” to the guys in the Dodge pickup who took them back to the start/finish area for me!) My nutrition and hydration seemed good. I was happy to be turning back.

Some quick math revealed that I was on pace for 2:24. My absolute best case scenario was 2:20 so I really just wanted to hold the pace and press on. I realized that I was falling off a bit but somewhere along the way had mentally divided the run into 3 segments: 7 miles, 7 miles, and 4+ miles. My hope was to pick it up over the last segment.

I didn’t really feel like my form was breaking down or that I was slowing dramatically but around the 14 mile mark a couple runners passed me. They had been talking behind me for some time. They said they had been referring to me as “the 8-minute guy” because I was so consistent with my splits. I pointed out that I clearly wasn’t holding at 8-minute miles now. I also acknowledged that my IT band was giving me a problem. I had not really noticed it getting worse but between 9.5 and 14 miles, it had become a problem and it was slowing me. I made a turn and came to the 15 mile mark and water stop. I had not stopped to this point but did here. I grabbed a GU, a Gatorade, and water. I stood at the garbage box and consumed all three. I turned to go and my knee REALLY let me know there was a problem.

Over the next half mile, I had a huge debate with myself. I have NEVER stopped during a race. I finally decided this was the right thing to do. The marathon is three weeks away. Maybe I could grind out the next 3 miles but for what purpose. Just to prove to myself that I could? And at what cost? Was I willing to risk getting to the starting line of the marathon?

So with slightly more than 3 miles to go, I started the walk.

My knee was fine walking but my pride wasn’t! People passed me. Most of them didn’t say anything. A few offered encouragement. One guy thoughtfully asked if I needed help. It was during this walk that the Shakespeare quote crossed my mind.

“Discretion is the better part of valor.”

The next big decision I faced was whether to actually allow my time to be recorded … “for the record”. Some people I know will go around the timing mats at the finish if they haven’t had a good run. That way their time is not recorded, posted to the Internet, etc. Hey, even the elite runners will record a “DNF” (did not finish) when it’s just not their day. My pride and ego suggested to me that I probably should do the same. Just walk to the car and drive back to my parents' place.

I was leaning toward this approach when I remembered watching the last Hawaii Ironman on television. One of the top male contenders had a problem during the race (I don’t recall what it was.) that didn’t allow him to run but he could still walk. When faced with this situation, the top competitors almost always just get in a support van and rest for another day. Instead of taking this approach, the guy walked and finished the Ironman back in the middle of the pack. A position I doubt he’s ever been in. An interviewer later asked him why he walked to the finish. His reply was something to the effect that it’s disrespectful to the other competitors if you drop out when you can finish under your own power.

Now I’m not suggesting that I’m a top competitor. Rather I’m a middle of the pack guy. Walking put me at the back of the pack. I decided this wasn’t a problem. I wanted this race to be “on the record”. It will serve as a reminder that there’s a lot that can go wrong over the course of a race. It will also remind me not to take the opportunity to run for granted.

Glass half-full perspective –
• Fastest 25K ever – 2:06:29
• Half marathon – 1:44:54 (faster than current PR [1:46:09])

PRE RUN

Oatmeal with milk; water

DURING
3 GU’s; 3 Gatorades; 2 or 3 waters

POST RUN

Gatorade, whole wheat bread & couple doughnut holes

Will's Hills: 12 cones @ Spotts Park

OBJECTIVE
Scheduled for 3 mile tempo run + plus 4 easy miles
Opted for Will's Hills which is always a mystery until you there

ACHIEVED
WU
2 x 12 min. hills w/2 min. rest
CD
stretch

5:34 AM 73F 88% 4 mph

These hill workouts are tough! This morning the course was set up around Spotts Park, a smallish city park that sits in a "bowl". Twelve cones with flashing lights are set up around the perimeter. The course was roughly half a mile and alternately dipped toward the center park then climbed out to the very fringe. It was a challenging hill exercise. Our workout was to run the circuit for 12 minutes then take a 2 minute break followed by another 12 minutes in the opposite direction. There were about 12 or 15 runners this morning. I may have started a bit fast because my lap times really dropped from during the second 12 minutes. My splits:

4:32/4:30/2:56 (.33)
4:45/4:54/3:35 (.39)

I've said it before, I enjoy running with this group. There's no "wasted motion" or idle time. They get their workout in then move on. The runs always seem well thought out and challenging.

The three times I've done Will's Hills, Jonathan and I have stayed for the post run stretching which is good for me since it's usually given short shrift on my solo runs.

Went to Jonathan's to clean up and eat before going to work. JB's smoothie was particularly good this morning!

PRE RUN
don't remember ???!?!?!?!

POST RUN
water & SlimFast
Later, Jonathan's special smoothie, Cheerios w/granola & milk

On Heavy Legs, In Heavy Air

OBJECTIVE
8 mi. @ 8:15

ACHIEVED
8.03 mi.@8:30/mi

4:18 AM 71F 85% 3mph

The air was very heavy this morning. There were low clouds covering an almost full moon. I figured the clouds were impeding air flow and raising the humidity. This appears true with humidity at 85%. After the run, I was surprised to see the temperature at 71!

Anyway, the only things heavier than the air were my legs! I dont't know if this was from the hills and pace of Saturday's run, the cumulative effect of recent runs (shouldn't be), or less than optimal sleep and nutrition over the weekend. Oh, wait, there's some job related stress at the moment too. Whatever the cause(s), I wasn't feeling it this morning.

After a warm up mile, I pressed the second mile to an unimpressive 8:11 then just faded up from there over the remaining 6 miles.

I thought a lot about the marathon and also about work. I came up with some answers for work issues but seem to be chasing my tail about the marathon strategy/reality....

PRE RUN
Clif bar & water

POST RUN
SlimFast & multivitamin
Later, Grape Nuts w/skim milk