A win is a win...(Mat Dawg Fall 5k)

It's not easy to organize a race. Races make great fundraisers, but they require a LOT of work, organization and attention to detail- as anyone who has been behind the scenes knows.

This year's Mat Dawg 5k race was a fundraiser for a school wrestling team to replace mats, since some athletes were injured (spiral fracture) last year. I knew this was the first year for the event, but decided to try it because it was only about a half hour from me, a good cause, and it had a certified course.

Random SUV pulled in just in time for my shot. Keeping warm here in beautiful  southern Oregon.

When I got to Henry Estates winery, I was blown away by scenic vineyards nestled in a flatter section of farmland, between mountains and the Umpqua river.  This was going to be a night race. Glad I got there early so I could appreciate it! I was relieved it stopped raining, as it was in the low 50's in the daylight.

I had no problem picking up my race packet about an hour before the start, and paid 35$ for race day entry. I could have paid less if I had registered early, but I don't do that anymore (don't want to feel compelled to race if my body doesn't cooperate).

Looking pretty darn perfect for an out and back!

Having read my friend's letter at home, I sat in the car and reflected on the many reasons why I love to race (and train).

Finally, I headed out to warm up and looked down  the course. It looked spectacularly flat!

Two easy miles and a few drills later, I joined the masses at the winery. A few words were spoken by the race director and we were ushered to the start. It was an out and back route.

When the gun went off, only one person went ahead of me- and he stayed there the whole time.
I felt like could have ran the first mile easily in 5:30- and that was the pace my watch read for quite a while until I decided to slow down and save a bit back. The first mile (didn't see a marker) was done in 6:05 ish, and I thought..."OK, not bad. Don't slow down".

Then we turned and I saw it.
The course went up. And it turned again...
and
it went up even more.

This was the hill I saw on the USTAF map. All the elevation gain was in the second mile. "This should end after about a half mile, " I thought....but it sure seemed to take forever.

By now it was getting dark and harder to read my watch. I was running about 6:30 pace for that section. When I hit the turn-around near the top of a hill, I knew I had to minimize the damage, so I focused on turnover, and knew that I could increase speed downhill without dying for air.

It wasn't far downhill when I hit the end of mile 2. Not pretty, but I knew I could still end up with a PR. Just keep busting it. Make it BURN.

Many runners coming up the hill were lit up with glowing bracelets and necklaces. There were luminaria along the road - which were beautiful, and made it a bit like running in a runway zone at night.

I tried to see the men's leader, but he was getting harder to see in the dark. At times I spotted him, and he looked like he was standing still. The dark was playing tricks on my eyes.

When my watch beeped for mile 3, the end of the course was nowhere to be seen, and I couldn't hear anyone. And then it sank in.
It might be a long 5k.

When you train in intervals and use your watch to measure tenths of a mile, you develop a "feel" for how long a tenth of a mile takes... two tenths..a quarter mile.

I knew when I had ran over 3.2 and I kind of GAVE UP. I almost turned off my watch and stopped. I had stopped competing with myself. But just for a second. Then I realized that this might be a bad 5k time (for me), but I wanted the best bad 5k I could get. So I returned to the insanity and plugged on trying to make my feet like eggbeaters.

When I crossed the line in 21:15, someone came up and asked if that was a "good time" for me.

It was still hard to breathe, but I laughed. I said "NO". I mean, "Yes". And I laughed some more.
It all depends on how you measure things.

I finished visiting with Nic, (first male) and his parents and went to the side of the road in the dark and got on my knees. I thanked the Lord for the win and was joyful in my heart at his sense of humor. (I don't always feel this way!!!). A win is a win after all.  Blessed. I have been truly blessed to have finished well in some small races, more blessed to keep seeing pace improvement without injury.

I ran a couple of cool-down miles and felt my left foot a bit beat-up...(perhaps from the lack of cushioning in my shoes or my horrific foot strike.)

At the tent, there were all sorts of good eats: oranges, bananas, sub sandwiches, and chips! Organizers held a raffle and gave away Road ID bracelets and Dutch Brothers coffee cards. I left full and happy :)

A few adjustments to be made to ensure that the course follows the map, and this will be a fantastic race next year. :) I hope to see it successfully repeated for years to come, to the benefit of Freemont Middle School.

5k PR - OTC race series #8

My secret goal when I toed the line at the 8th race (my first official) of the OTC race series was to beat 19:10. I have been training specifically to the 5k distance, with the main goal just to see how low I can go (before I need some time off: AKA a sort-of-scheduled rest).

Signing up for "fun" ...or is it pain?
Photo -Todd Bosworth/OTC

The road 10k time trial (39:57 from a week earlier) put me at 19:10 so that seemed reasonable to shoot for. Being optimistic, I figured I might break it - if I was training better for a 5k than a 10k.

I left the boys with my Mom and Dad who are huge blessings to me and often watch the boys for my races. They kept them busy with kindling splitting and other chores they like. I owe my parents a BIG thanks for helping me so much. (My husband did not come. He has been spending every day with his grandma at the hospital. It just does not work for me to be there with the boys all day long :(  ).

Warm-up/pre-race

After about a mile warm up in the 8:30-8:40 range, I did a few drills and then a few short accelerations.

We lined up and I found a spot- not in the very front, but close enough. I saw three younger ladies who looked pretty fast. When the gun went off, I fell in behind the male leaders. I watched as my watch went from 17:00/mile to 5 something and back down to the 6's.

We're off!

I have ran in this area before, but this was a new course for me to race. The map was confusing, and honestly, I am usually glad to have someone ahead of me just so I don't get lost. (That is my biggest race fear!) . There were lots of corners- but it was all flat.

The first mile was paved bike path. We hit a corner - even went through a parking lot- and turned very sharply. A little later I hit the first mile at 6:03. Things still were feeling pretty good here, aerobically and with my legs.

In a few more step we entered apart of the course I had been aware of- the bark path mile. Instantly, the race got harder. I pushed my legs to turn over more, but even at a higher effort, I slowed and my lungs were starting to feel a bit O2 deprived. It was dry and dust was flying as well.

One mile loop of Rexius trail (wooded area below)

I am sure this map will help someone next year. 

I glanced at my watch and saw it dipping to 6:20 and thought "This will not do! You must pick up your feet faster, or what's the point?"  Here, I also noticed the advantage of staying in the center of the path, where it was firmer. (Towards the outside, all the bark/sawdust was rather loose and impossible to get a fast spring-off.).

I nearly twisted an ankle in this mile. We rounded a corner on the bark/sawdust, and I did everything I could to keep from going into the 6:20's. Just before the end of the bark section, I hit mile 2 at 6:19- very evenly paced with a male runner- vying for the best spots of bark.

At this point I figured it would be hard (if not impossible) to make 19:10 (My running math is not always so good), but shifted my goal to BEST possible outcome/PR. The course led us back onto the paved path and towards the park again- not exactly as we came.

There isn't a lot of time to make up for a bad mile in the 5k, but I was trying my best. I kept thinking... "There is only a mile left. Make it hurt." But I was worn out from trying to do a 6:00 effort on bark. The best I could do for mile 3 was 6:16.

After one last sharp turn, we were nearly finished. The male I had been pacing/had been pacing me pulled ahead (this seems to happen a lot to me), and I picked it up to finish the last .13 at 5:41 pace- 19:20.

There were no awards, as this was part of a series of official timed runs (results here)- also called "races". I am thrilled to finally race on a 5k course that is 5k and not 2.9 or 3.3 miles - and will count this as a PR.

Some thoughts:

• It was in the 60's and a night race, so I wore my compression shorts, my favorite "Run Eugene" shirt (Olympic Trials freebie), my hat, and my Brooks PureConnects. This has become my default racing outfit. I just feel good in it!
• I left my fuel belt behind and had had enough snacks all day not to worry about a gel. Maybe next time.
• Running on bark is nice for an easy run, but I am not sure how I feel about racing on it. 
• Cheap races are nice! I love the price (free for OTC members, 5$ for non-members). Special thanks to the Oregon Track Club volunteers for hosting a well-organized and accurate race!
• I didn't meet my time goal for this race, but I left feeling great- knowing I ran a solid PR.
• Without trying to sound over-confident, I am looking forward to shaving a few miles off the next few weeks of training, and giving this distance another shot. 
• I am very blessed to be running well- to be running at ALL,  and am feeling gooooooooood about the 5k! 

Good workouts.

I'd like to introduce you to my "track":

I actually have two of them conveniently close to home.

This one is marked with mileposts, and there is a little elevation gain and loss on the way out and back, but nothing significant.

The view recently, as I was finishing up an easy run- (this was the field on the left side as you go down the road toward the mountains.) Alfalfa hay is now sitting in a pole barn.

My last training post left off with a bad workout. A couple of days later (and 2 easy runs), and I "enjoyed" a hard interval workout. I scrapped the time trial for the week and opted to work on Vo2 max in the form of 6x1,000m intervals at just faster than 5k pace, with 2-3 minute jogs between.
The goal was to spend about 20 minutes at as close to my heart rate max as I could hold.  I hit 5 of the 6 out of the park- the sixth was really just to see if I had any juice left --and I didn't :).

The interval data: a satisfying set of oxygen-sucking saw blades.

This week will peak my mileage for this 5k experiment. If possible, depending on what races are available in the next 4-8 weeks, I might try to hold at 60 MPW +/- for a bit before dropping. One thing about trying to peak for a 5k is that with my long run capped at an hour and a half, I am having to run a lot of sessions to make my weekly goal. It makes me appreciate where we live even more, since I can sometimes disappear for a short run while the boys hang out with grandparents or cousins.

My easy pace, going by heart rate, is ranging anywhere from 9:30/mile (usually on trails) to  7:50's. I noticed the easy paces picked up once the weather got cooler and I started doing interval training.

Part of my game plan is to hit the weights at least 2 times- but more optimally 3 times- a week. I often forget to enter these short visits to the home gym into my training log, but they are still being done and I can feel the effects...usually 24-48 hours later.

At least every week I try to incorporate some sort of  trail run into my routine. Since trails and intervals don't mix, this usually ends up being on a recovery run or easy run day. (sidenote: I use the term "trail" liberally to include my gravel driveway which, when added to a small dirt path area above our house, equals about a mile [half uphill and half downhill].)

Today I ran about 8 miles on this "trail", which was  s  l  o  w, but given the inclines, I ended up doing more of a set of lactate threshold repeats than an easy run. It was a lovely follow-up to my early morning easy run, where yesterday's weight workouts and 8 miles with basic speed (12x100M at mile race pace) kinda caught up to me around mile 4. Hello DOMS!

In general, it feels good to be running strong again. 

I know it can't stay this way without a rest break. A person cannot continue to spiral up indefinitely; but, at this moment, I am loving the adventure and the climb.
***

What does your track look like?

Have you ever trained for a 5k? This is actually the first time I have, though last summer's training might have suited me well for one, I raced 10Ks instead.

Scandia Run 5k PR (or is it?)

What more could you ask for in a race than flat, fast and certified? Perhaps some viking gear? A few Danish treats?

The Scandia Run has been one of my favorites for a few years because it is all that and more. I have done the 10k a few times now, but 2012 is the first year this race hosted a 5k distance.

Still just starting into my 5k training experiment cycle, my goal was to improve in my second 5k of the year. On race day I was feeling pretty flat. I had poor sleep the night before and had been agonizing a bit over some personal issues that week. All excuses aside, running has been going well! I am on the uphill part of training where you need to spend some time adjusting to workouts. Sometimes you just have to take "junk" and put it away on a shelf for a bit.

Pre-race
After meeting up with Michelle and her daughter, I registered. Then I went off for a warm up and ran a mile slow, then hit a few short striders and did some drills I have been using lately. A little dynamic stretching and it was off to the start line. The10k racers had left 15 minutes ahead.

The race
When the gun fired, I took off with the pack and let my watch settle into a 5:30 pace, then slow down to about 6:20. I had pace alerts set, and the darn thing kept beeping throughout the race. I don't mind that though; In the 5k, I can't afford to let my mind wander. There is no time to daydream!

We sped past mile 1 in 6:20, and around this point I had a guy pass me. My goal became to chase him and try to keep with him- pass him if possible.

At the water station, I passed by the cones and circled the painted turn around. Junction City is in flat farmland and this year the mint fields were not mowed yet.... They smelled FRESH in the morning air, and sprinklers were watering some of the lawns in front of large farm homes.

Still trying to keep up with my rabbit, we passed mile 2 at 12:50. The road was continuously flat...which can be good, but it also means you can see everything and everyone well before you get to it. I was still listening to lots of beeping. I refused to look at my watch.

Some friendly people walking and running cheered and I smiled (or tried to), as I passed Kellie coming the other direction. I was working hard, but it didn't feel like I had the right rhythm; at one point I felt a flash of nausea, but it went away quickly. I tried to focus on leg turn-over, rather than the gasping that comes from hitting a debt of oxygen. I need to learn how to race through discomfort...this was good practice!

We hit the corner for the final turn and I could see the finish line for what seemed like miles. I tried to remind myself to stay with the guy, but save something for the last 100 yards. As we got closer to the clock I could hear Michelle cheering, and read 19:3? something...Wahoo! PR city! The guy picked up speed at the same time I started my kick. (I WILL work on this.)

Crossing the finish line right after him, in 19:41, I caught my breath and went to congratulate him. I recognized him immediately- it was the man who had inadvertently paced me in the mile last year-- wearing a chicken head! (not wearing it this time though).

             I said, "It's you! Chicken head!"
             He smiled, (recognizing me- I hope) and I asked, "Tom, right?"*

Then we proceeded to talk about the distance of the course...

Post race
We both had our GPS watches read the course as short. (warning: small gripe) What is the deal with short courses? This is an EXCELLENT race course for our area.  It should be plenty fast, even if measured over 3.1 miles/5k, but it is actually USTAF certified as 4.96K.**

Yes. 4.96K.  Shouldn't anyone concerned over certification also want it to be the 5k it is listed as? Maybe I am just especially nutty that way.. I also like my courses not to be too long, either.

Next I visited with Adriane, who was third female, sweet, and fun to talk to. Then I made my way back to catch Michelle's daughter, Kellie, finish her first 5k without walking! It was a great race for us all.

 Stats

Other things you might like to know about this race

Fee: 20$ day of race without shirt
Fuel: oatmeal/banana cookie, coffee with milk, and about 8 oz of a mocha before 7:15 am, 8:15 race
Water stations: one that you can hit just before/after the turn around
Porta potties: Lots of them in the park, but lines get long right before the 10k start
Prizes: sweatshirts, Dari-mart gift certificates, cash prizes for 10k- but not 5k. Raffle for lots of other prizes, like hotels stays at resorts.
Other: located at a FUN Scandinavian festival with lots of crafts and food to see and buy.

Some reflections
This is a really fun, fast race -and hope to do it again next year. It was well organized. I was happy to meet my goal of improving over the 5k distance. On paper this looks like I PR'd, but working out the pace per mile over the short course, I ran a 6:26 pace- NOT the 6:20 pace on my "official" results. My previous PR was on a long (certified 5k) course and the official pace was 6:25.

It was a beautiful day to race, and God is so good to let me RUN like I love to. I am grateful for this body, this LIFE, and not taking a single race for granted. ever.

*Tom, if you are reading, I will NOT let you keep that lead next time!

**late edit- I received an email in March of 2014 from the RD that the course will be re-measured and accurate this year.

Training Tidbits and 5K plans

It's hard to put into words how good it felt to be in racing shoes again recently.

I wasn't 100% sure until after last week that my leg was really ready to go hard again. The day after the race, my leg actually felt better than it did before--but I did end up with some slight DOMS in my hamstrings. Oh, how I have missed that subtle reminder that running is fun!


I have kicked off some 5k training with the hopes of bringing down my PR and ...who knows how far. I don't have a number in my head right now. I just want to give it my best and see where it all leads. (Maybe I won't beat my PR, but I will have fun trying for a few months!) The beauty of the 5k is that you can race over and over again in fairly short succession, using the races as speed work, and keeping the lessons fresh for the next try. A week later I am mentally ready for another shot. With the marathon, it might take me a year to be mentally ready.

Here's a look over a few months of training. I am excited to see some purple! You can be sure there will be plenty of green and a bit more pink.

Increasing my VO2Max is going to be the main focus for the next 10-14 weeks, as it is absolutely vital to race the 5k well. I always find charts like the one below useful- it's nice to see things laid out in simple format. Pfitzinger is a student of Daniels- whose training I used for the 10k last summer.

Priorities for 5k training,

In order of importance during the schedule

	Preschedule	First 6 weeks	Last 6 weeks
Basic Speed	4	4	3
Vo2 max	3	1	1
Lactate Threshold	2	2	2
Pure endurance	1	3	4

(Pete Pfitzinger & Scott Douglas, Road Racing for Serious Runners)

 Daniels workouts are demanding, with the lower mileage I am running this summer, it would require me to shorten each workout in his plan. So I will most likely use workouts that look more like this one- plenty of challenge, but not enough to tip the tables on me (hopefully!). Special thanks to a friend who sent me the book. :)

The first week finished looking like this:

• 7/29 rest day (after race)
• 7/30 Long (easy) 12 miles @ 8:36
• 7/31 Recovery 4 miles @ 9:13 (DOMS/heat)
• 8/1 Interval 5.3 miles 5x800@ 6:29 pace, recoveries of 3 minutes jogging, missed the 6th interval- ran out of time
• 8/1 PM recovery 3.5 miles @ 8:57 
• 8/2 Trail run - turned  to hike...10.4 miles@ 11:30 pace. (this deserves a post of its own)
• 8/3 Rest/ recovery from trail run
• 8/4 Recovery 5.1 @ 9:08 pace- DOMS again, 90+ degrees

***
While I was running yesterday, my boys got a very special visit with my dad. Here's what they were up to:

The littlest didn't actually get to fly, but the other two did! A great activity for a day that topped out at 101F. :D