This is the second year of the Rosewood Eagles 5k, which is held to support Rosewood Elementary. Last year this race fit the Blue Shoes standards for trophy hunting – a first year race with limited publicity and competition from other races. Sure enough, the stars aligned and I was able to score a 3rd place overall. They had great awards, and my framed art from one of the Rosewood kids was probably my favorite piece of race bling last year.

This year the race was more publicized, and being a second year event was more well known to the running community. Still, March 24th appeared to be a day every race director in the city decided to have a race. Columbia is pretty unusual for a small city in that there’s basically a race every weekend. However, the 24th had no less than 5 races in the area. Lexington had the Colon cancer 8k, Swansea had the Special Olympics 5k (the one which Trophy won in 2010 and earned him his nickname), Riverfront park had “Where the Wild Things Run 5k”, Columbia High had the Healthy Capital 5k and Rosewood had this one. I had decided a while back to do Rosewood again because of my experience there last year, though some part of me wanted to go trophy hunting. My best guess would have been the Swansea race, given it was the most rural and not on any race series.

Showed up about an hour early and got in 2 warmup miles with the Code and Ted. Last year the Code was all psyched to win the race until Angel showed up last minute and crushed his hopes. This year Angel was there early and John Charlton was there, which completely wiped out anyone else thinking they would take this race. I was already sitting 3rd in my age group (behind Angel and the Code) even before the start, so my overall chances were definitely done. Eric Allers showed up with Tigs a little later (on their wedding day no less) , so it was doubtful Code could repeat his 2nd overall performance last year either.  Tigs and Amanda were the main competition on the women’s side.

Although this course is not certified, I do remember it being pretty accurate by Garmin at least. It has a 2 loop configuration – one big loop that is about 2 miles, then a smaller loop that shares part of the bigger loop but shortcuts back to the start/finish area. First mile is mostly downhill, 2nd is almost all uphill and the third rolls up, down then up again. Temps were warm, probably mid 60’s, and humid – not the best.

The start was fairly calm given the small size of the race. There was an immediate separation of John and Angel, then Code and Eric in a 2 person mini pack, then myself, Amanda and another guy . This other guy passed me about a half mile in, but I made sure he didnt get too far ahead.  My paranoid age group radar told me this  dude was probably one of those random sub 20 5k suburban 35-39 dads that just pop out of nowhere. After an initial bump, the course turned downhill for a half mile stretch. Amanda and I kept passing each other for most of the first mile, and we hit the marker a shade under 6 minutes, though my Garmin had the mile a little further at 6:07. I felt pretty good at this point, so I thought I would try to hold this pace as long as I could.  However, the second mile of this race just sucks. You take a right onto the road parallel to Owens Field airport, which you would suspect would be flat, but is actually a very long slight incline. I passed unknown guy but I started to hurt a little in this long slog out in the open. I could hear Amanda drafting behind me, which was probably a good plan for her since she’s half my size. Mile 2 ends in a right turn with a nastier incline. I felt I had maintained my pace pretty well, but I forgot to check my Garmin at the mile marker due to the kids cheering at this point. It should be noted that this assumption of constant pace turned out to be very, very wrong. Mile 3 continued with an even steeper hill, which felt like a kick in the stomach. Form went all to hell and it felt like I limped over the top. The second loop shares the half mile downhill of the first loop, and I was able to get the whole oxygen exchange thing working again. Picked up the pace here and I could see the Code and Eric starting to get reeled in a little. I was actually fairly close to the Code at the bottom of the downhill, but then the course turns right back up an incline and that pretty much neutralized the emerging blue shoes kick. I could tell Code was hurting, but he was just out of reach. As I crested the hill I expected to see some 18’s on the clock but was shocked to see 19:20’s. Here I was thinking I’m a total badass for most of the last mile, and just a shade behind two 18 min 5kers, and now I’m already slower than my less than great race last week. I mustered a mini kick over the crest of the hill and was just toast after crossing the line at 19:39. 5th overall,  2nd in age group (Angel took 2nd overall and took himself out of the AG). I immediately checked the Garmin to figure out what went on. Course was 3.10 miles, so not long. On further inspection, my mile 2, which I thought might have been 6:10, was actually 6:36.  Nice pacing by feel, hero.

John Charlton won easily in 16:41, Angel took 2nd in 18:18, while Eric and Code finished quite a bit off their usual times in 19:15 and 19:30 respectively. Amanda took 1st overall female in 20:03, which is relatively slow for her as well. Tigs is still in recovery mode and way less than 100 percent, but still managed 2nd overall. Sure enough the unknown guy (Kevin Croxton) was 35 and finished just over 20 minutes. Burgess and Ted both won their age group, along with Alex P and Rocky. 79 finishers. I think the warmth, humidity and that hillacious mile 2 contributed to the slower times . I ran 19:21 in 2011, but it was probably 20 degrees colder.

Got a sweet pic of me with the Rosewood Eagle after the race.  Almost as good as my classic Chick-Fil-A cow shot from the 2009 Going the Extra Mile:

Oh, and that Swansea race…20:12 won the thing. DOH!!

http://connect.garmin.com/activity/161046857

http://www.strictlyrunning.com/RESULTS/12ROSEWOOD.TXT

The Get to the Green is the ever expanding 5k associated with the St Patty’s Day festival in Five Points. This is the 10th anniversary of the race, and I see they originally had less than 300 participants in 2003. This year they had over 1800, and were billing themselves as the biggest road race in the Midlands.

This is my fourth year doing the race, and I decided to run it fairly last minute, since the Columbia marathon was a bust for me. The 37.50 was the most I’ve paid for a 5k in a long time, but at least you get a pint glass with the entry. It also included the $15 St Patty’s fest fee, so I guess it was a good deal is you went to the festival.

I considered not running the race though, because I’m not a big fan of huge races. As mentioned before, I usually seek out the smallest mom and pop events, because 1) Possible overall glory with potential trophy action! and 2) Considerably less stroller dodging. This race in particular has a bottleneck less than a quarter mile from the start, so unless you are up at the front there’s going to be serious traffic. On the other hand, the first few rows are going to be subject to a total stampede.

Last week’s illness decided to extend into the first half of this week too, so I had no idea how this race was going to turn out. My last speedwork was over 3 weeks ago , and everything had been pretty easy since, so I knew 5k race pace was going to be a smack in the face.

Got there about an hour early, did a mile warmup with Spencer and Greg. Felt kind of rough – humidity was high, temps were already high 60’s, and pollen was everywhere. Got to the start and there were noticeably less elite types there, maybe an aftereffect of the marathon last week? The Ashtons, Allerses, John Charlton, Alejandro Arreola, Drew Soltau, Frank Clark , Drew Williams and Kenzie Riddle made sure there was still no shortage of fast. I had to line up right behind these guys to assure I wouldnt get caught up in the impending quarter mile cluster. I was standing next to Greg, who I hoped to use as a pacer, and Will Brumbach was talking about pacing off me, though I told him this may not be a good idea today.

The start was delayed several minutes – I think they were still registering people at the last second. Finally Ben Tanner got the race going, and the start was crazy. I went out pretty hard but there were still people dodging me, then me returning the favor. After the bottleneck area (festival gates jut out into the road), I tried to keep up a strong pace, but this is where you begin a long climb from Five Points all the way to Hand Middle, more than half a mile. At the top of the first hill I was laboring pretty hard, and by the school I was really slowing. Greg and Spencer had left me for dead, and Will Brumbach, Whitney Keen and Amanda Charlton were a good bit ahead of me as well.  I usually use people I know as a gauge of pace, but this was hard with so many other people in the mix. I hit mile 1 at 6:26, one of my slowest first miles in a long time (25 sec slower than my last at Judicata). Started panicking because I felt pretty terrible despite the pace. Wanted to pick it up, but wasnt much there. My only solace was the fact the rest of the course was pretty flat. Mile 2 was through Shandon, using Duncan St, which has to be the common street for about 10 races since I know it like the back of my hand. A nice surprise was the turnaround, as it was a lot closer than I had thought. I think I finally acclimated to 5k race pace by the time I hit the Ott St turn back towards Devine, since I began to actually get some oxygen back in my lungs. It was also great to see Ken Lowden and company manning a water stop/inspiration station, and Teo going nuts. I looked down and saw a 6:21 split, so it was going to be tough to even get sub 20 at this point. Passed Whitney just before the 2 mile mark.  I hit Devine St and the Code comes blasting out of nowhere and starts verbally whipping me like Seabiscuit on the home stretch. So I kicked it in, hard…and probably way to early. The finish line is visible from a long, long way out, and this just sucks you in. I was going faster though – the field started rolling back towards me. I was able to pass Will,  Amanda and Greg, and Code kept giving me new targets. But i was dying..big time. Praying for that finish line that kept seeming farther. Wanted to crawl into the fetal position and die a sweet death.  By the time I hit mile 3 I was starting to worry about about falling off that fine line between pushing it and puking. Damn that Code. Finally made out the clock switch to 19’s , but really couldn’t muster a finishing blast. Crossed just under 19:30.

Not one of my best times but could of been much slower. After the race I finally looked at mile 3 and saw a 6:02. Code said he was trying to keep me under six. Finished in 33rd place, which is pretty good for me in this race. Ended up 5th in age group, won a “tubular cooler” for placing (they went 5 deep this year).  Official chip was 19:28.  Eric Ashton won overall 30 sec clear of the field in 15:47, and John Charlton completed the masters domination with a 3rd place 16:46. Second was Jonathan Eggert, whom I’ve actually never seen race before. Jourdain apprentices Frank Clark and Drew Soltau had strong races, finishing together in 18:09 and 18:17 respectively. Eric Allers and Drew Wiliams were just behind them in 18:21 and 18:25. The women’s race was super close with Ashley Evens beating out Kathryn Ashton by just a few seconds (18:30 -18:37) Kenzie Riddle finished a close third in 18:47. Brian Kistner, who finished 2nd in the marathon, came back and ran a sub 19. Nice. Spence continued his sub 19 streak with an 18:54.  Heather Brumbach, Will’s wife,  continued a comeback to racing and beat me at 19:15.  Amanda, Greg and Will all easily went sub 20 as well.  Whitney ran a strong race but just missed his sub 20 by four seconds – ouch. Other local age group winners were Rocky Soderberg, Henry Holt, Patti Lowden, Alex Ponamarev, Cheryl Outlaw, Mike Wainscott, Pete O’Boyle, Ken Sekley, Jeff Burgess, Shannon Iriel, Ken Cobb, Theresa Penney and Erin Howie. Tigs won her age group too, even though she was “just out for a jog”. Wish I could do that.

http://connect.garmin.com/activity/158857902

http://www.strictlyrunning.com/RESULTS/12GTTG.TXT

The Columbia Marathon marks the return on the marathon to Columbia after an 11 year hiatus, finally giving the capital city a 26.2 again. I’m not sure about the history of the original race, but a recent State article said the race was run 1977-2001 and then scrapped because of other marathon competition and focus of the Carolina Marathon association on the Governors Cup and Heart and Sole. We also hosted the women’s olympic trials in 1996 and 2000. I lived in Columbia all the years of the race, but I have no memory of the original marathon, outside of a vague recollection of the olympic trials when I was in college. I was certainly not a runner then – my main running/walking exercise involved weekly trips down to five points and back. I was able to track down a 1999 carolina marathon results page. Winner was Eric Ashton. Complete shocker there. CarMar1999a

This edition of the marathon is the brainchild of Dan Hartley, who seems to have thrown his entire being into bringing this race back.  I always have  an admiration for race directors – they possess organization skills that far exceed my own. But putting on a 26.2 mile race through a city not used to an event this size is quite an undertaking. Major props to Dan for tackling this immense project.

I first signed up for this race about a year ago when the first rough draft of a website was up and the original point to point course was introduced. The course was originally set to start in Ballentine,  go near Irmo,  run across the dam into Lexington, and eventually into Columbia. There apparently was a major obstacle to the approval of this course with the Lexington police dept, who would not allow 378 to have a lane closure? I dont know the full details, but if NYC can shut down half the city for a morning, you’d think the metropolis of Lexington  could help us out.

Anyway, this resulted in the current 2 loop course which tours much of the same areas as the Governor’s Cup, though differs in the roads used. For a detailed course description, see the Cola marathon preview run post. I was less than thrilled with the course change, though this actually saved me on race day.  I had debated back and forth since the course change about dropping down to the half, since I really hate the 2 loopers – I’ve avoided Kiawah for this reason. However, I think I had eventually decided to go ahead and do the full at way less than 100 percent effort. I had trained hard and peaked for the Jacksonville marathon in December, but my focus in the spring has been back to improving speed in the 10k and 5k. I always do 10-15 mile long runs, but I hadnt done any of those critical 18-22 mile marathon specific workouts. I thought I could still wing it until this past week, when either my kids or patients decided to give me a nasty  cold virus. I was out of commission Tuesday night and Wednesday. Recovered some on Thursday, and felt pretty good on Friday. However, Friday night I felt more run down – so I was really in a panic about what to do on Saturday morning. I woke up about 2 am and eventually convinced myself just to throw in the towel and save it for another day. I might have drifted off for awhile, but the thought of missing out on this race was killing me. I finally decided to at least show up and see how far I could go, but to definitely go no further than one loop. I  knew there was no race day registration and there had been a 20 dollar fee to transfer races late, so I figured I’d just have to miss out on an official time and/or medal.

I got there about a half hour early. With a little tylenol and sudafed on board, I actually felt OK though nowhere near a hundred percent. My legs felt great – they hadn’t seen this much time off in months.  Really nice turnout for this event, and almost every Columbia area runner was there either running or spectating.

I lined up near the 3:45 pacer. Had no idea how this would go, so I figured I would do 8 minute pace and see how far I could go – pulling the plug if I felt bad. First mile I took it very easy, which is completely alien to me when I have  a bib on. There is a guy named John “the penguin” Bingham who writes for Runners World and encourages everyone to have fun while running , emphasizing slow but steady pacing. He seems like a nice guy, but my exact polar opposite. I’m all for having fun and taking it easy in group runs, that’s great. But once I pin that bib, I cant help but be a complete freak. I’m actually a pretty laid back person, but switch into complete “type A” mode when racing. My finish line photos should be ample evidence of that. Anyway, I hit mile one at the top of a huge hill (aka the reverse side of Gov Cup’s Mt. Blossom) in 7:56.  I thought I was doing 8:30.  I finally caught up to Trophy around this time.  Mile 2 involves flying down the other side of Mt Blossom and then scaling what is one of the toughest hills – Saluda Avenue. Not super steep but brutally long.  Just maintaining pace on this hill will cause you to pass a ton of people. Trophy loves hills , so he got dropped here.  To his credit, he was actually committed to the full, while I wasn’t even sure if I’d make it through one.  Mile two in 8:02. Next few miles were through Shandon and pretty easy. I was feeling OK, and glad to see I’d probably be able to make it through loop one. Logged a couple of low 8 miles.  Eric Mcmichael caught up with me then faded back a little. I think I was unconsciously speeding up when people started to pass, because my fragile ego cant take it. After about 4 miles, I was warmed up enough to settle into a slightly faster pace as we left Shandon and entered into Heathwood/Lake Katherine.  It felt like there was some pretty good crowd support out there until I finally realized I was in a small pack just behind local news celebrity Dawndy Mercer-Plank.  Fragile Ego came back into play as I couldnt let Dawndy beat me, but she was motoring, definitely sub 8 pace.  The half course cuts off some of the marathon course in this neighborhood, and she blue shoed me  into one of the cutoffs and I never saw her again.  I worked on maintaining a steady pace through the next few miles, felt very nice, which isnt surprising considering I was about 30 sec off my marathon pace.  Felt good to think this was the pace that left me in a ragged mess at the end of my first governors cup in 2009.  Luckily I wasnt racing, because I had yet another shoestring incident  ( when am I ever going to remember to tie my shoes tight enough?) and managed my first in-race potty break. For some reason I still felt the need to burst out of the porta-potty like a maniac – as if 30 seconds was going to matter at this point. Still managed 8:20’s for those miles. Next started the most brutal section – the long slog up Trenholm.  Like a war zone on that hill – some people were walking, others really struggling.   This would have been really tough if I had been racing.

Once I reached the top and turned onto Gervais in mile 10, I started to briefly flirt with the idea of going ahead on to loop two. Then I thought about Richmond again, and how good I felt at the same point in that race. That brought me back into reality and reaffirmed by previous one loop decision. I would have been really happy at the start to know i would be OK at 10 miles anyway. As if memories of my traumatic Richmond marathon experience weren’t enough to convince me to stick to the plan, Mt Gervais certianly helped. Just crazy steep. I passed a girl who looked like death walking up that thing. I turned to give her a word of encouragement, but the look I got back shut me up quick. Caught up with Schmitz  at the top of the hill, and he was really moving, despite the fact he was doing the full. Ran the rest of the way with him. Hit 13.1 at about 1:45. The downhill finish to this race is amazing, especially with the huge banner and chute at the end. Because of my orange bib,  no one believed I was setting the world record in the marathon, so I had to veer off from the finish and drop out off to the side. That was tough to do, but I knew it was the best decision on this particular day.

The good part about dropping out is that it allowed me to watch everybody behind me on the first loop and then see everyone finish. Really cool to see so many people from our running community out there.  The highlight for me was seeing Amy McDonaugh  winning the overall female in the marathon with a huge eruption of cheering from the crowd (see above pic). Frank Clark and Steven Johnson helped pace and guide her, which was really awesome on their part. Greg Howell also crushed this race – ran another 3:19, his same time from Myrtle Beach a month ago on a flat course. I hope to see him and Anton rock the NYC marathon later this year.  Half overall winners were from out of town, though I see Andrew Johnson from Columbia won 4th. I’ve never met Andrew, but apparently he’s yet another 35-39 yr old than can destroy me. Code did take home 3rd in AG in the half, which his first in like 15 years. Spence posted a strong 1:33, and Brian Clyburn PR’d with a 1:34 – which probably means he can cut 3-4 min off that on a flat course. Our Palmetto 200 team keeps getting faster! Plexico won the 10k,  and if my sources are correct, also won the March for Meals rescheduled 5k earlier that morning. Well played. Another Palmetto 200 team member won 3rd in the 10k, Andy McNiece. Burgess and Geary rocked top 10 in the 10k, and Bri Hartley (making the race director proud, no doubt) and Tigs took the top 2 females in the 10k.

http://www.columbiascmarathon.com/

http://results.active.com/pages/page.jsp?eventID=2020885&pubID=3

http://connect.garmin.com/activity/156787277

The Lexington Race Against Hunger 10k (http://www.lexrah.org/d/)  is one of the bigger races of the year and usually brings out a pretty competitive crowd. This was my 3rd time running the race, and it was one of my first 10ks ever back in 2010. I’ve usually shied away from the 10k distance. For some reason I have trouble with the pacing. My 5ks are easy – I basically just blast off like a scalded chicken and hope not to die in the ensuing 20 (or hopefully less) minutes. Half marathons are long enough to make you respect the distance and run a pace way under anything painful. Running a fast1ok, though, seems to require a period of prolonged suffering that I’m just not too keen on. It could also be my Dam Run 10k in 2010, where I had a brief psychotic episode in which I thought I was as fast as Amy or Megan, chased them for about a mile at 6:18, and then suffered one of the most epic death marches ever for the remaining 5 miles.  Just ask Tigs, who passed me in the last half mile and thought I might need medical attention. Total PTSD from that race, almost on par with that unmentionable race in Virginia’s capital.  This race  played out in a similar fashion in 2011, but not because I went out too fast. For whatever reason, my legs turned into cinder blocks during the hilly section (i.e. the entire miles 2-5), I got passed by about 50 people and was briefly Schmitzed, then recovered in time to blast out a decent last mile en route to a 43:32.

I had fairly high hopes of running a significantly faster race this year. Since ramping up my weekly miles to 40+ in the past 2-3 months, along with regular “Dr Pain’s  miles of smiles” speedwork sessions with Mobile Bar owner Jeff Burgess, I’ve set PRs in every distance from the 5k to the marathon. In any case, I hoped to definitely lower my course record (43:18) and maybe take out my fairly soft 10k PR (42:05 from this year’s Red Nose Run). I note a course record here because this little jaunt through Lexington is anything but flat. Sure, the first mile is a nice fairly level trip down highway 378, but it then turns left into about three quarters of a mile of rolling hills. Just before the mile 2 mark you will have your spirit crushed by a mountain that, while not the steepest, kills you slowly for the next half mile. After the sweet release of death seems like a viable option at the summit,  you get the distinct pleasure of slogging up a few more quad destroying inclines before a right turn on Roberts St, which finally starts bringing you back home. The worst of the hills are over by then, though there’s definitely still a slight incline going on. It wouldnt be that noticable, save for the fact your lower body is begging for mercy by then. After the mile 4 marker, the course finally levels out and mercifully gives you  a few declines. Last mile is that same stretch of 378, except more downhill, which gives a chance for a nice kick if you have any life left.

I got to the race about an hour early. Did a couple of slow miles with the Code. Trophy was nowhere to be seen, and the Howells were still in recovery mode, which apparently involves a steady intake of margaritas. Spencer was in Florida but still doing a 5k this morning. Anton was home devising more ways to torture Greg and making the Bodourov method even more evil. Diesel decided he would take this opportunity to shred his IT band a little more after Myrtle Beach. Schmitzes were there to do the 10k in the middle of a 20 miler, as was Rick. Geary, Amy, the two Drew W’s,  Flicker, J-Reeves and J-Cov (both doing the 5k with Jenn’s daughter)  and both Brandenburgs were all in attendance. Justin, the newest member of the Cola running scene, was one of the few people to show up who could win the race. Strictly Running had lot of their sponsored guys last year do this race, including Tim Jeffrey’s crazy fast sub 34, but none of them were there this time. It was a little sad as one of my memories from last years race was EK Tolley-Beeson finishing during my cooldown, with a big smile on her face. She passed away this week at age 75.

The start was at 8:20 and pretty cold, made worse by a nasty headwind. With the gun I quickly latched on to whoever I could find to get out of the wind. Unfortunately, save for Schmitz,  no one’s going to block all the wind for my sasquatch-sized self.  I was able to trail Flicker for a while but the dude was out on a mission and I couldnt hang. I figured I’d get him later – the age group was pretty wide open with all the top dogs sitting this one out. The Code said this was going to be a tempo run for him in prep for the Columbia Half, and he was going to try for 6:40 pace. He pulled up beside me and we hit the mile mark pretty close at 6:44. I was very glad at this point to get out of the wind, because, if youve ever seen me in person, you know I’m less than sleekly aerodynamic. We got to trade in the wind for hills at this point, and maintained a pretty good pace on the rollercoaster-eque next .75.  Stayed pretty constant with the field. Thomas Tapp and Geary were just behind us at this point. Brandenburg was in another zip code, and from what I could see from 378, Justin was going to make this race a walk in the park for him.

Then came the mountain. You know its bad when there’s cute motivational phrases written on the pavement by the organizers to try and get you through it. Code separated from me even though I was trying my best to keep up.  This hill is so freaking long, makes you want to cry. I could feel myself starting to unconsciously start to take on my 75 year old man posture, and a fair amount of head bobbing and wind sucking ensued. I did hit mile 2 at 6:32, which was encouraging, if I wasnt actually pulling about 7:32 or worse pace at that time. Finally made it to the top, and still had the Code fairly close. Flicker was still crushing it though. Although I always remember the mountain, I seem to block out the next section of more hills, perhaps because its more than my fragile psyche can take. These suck anyway, but once your quads are already taking a lactic acid bath from Mt Lexington, it really hurts. I swear I made the turn at Roberts St at like 10 minute pace, because my lower body was trying to dissociate from the quad burn that had been going on for the past mile and a half. Hit the 3 mile at 20:26 by the caller. I didnt want to look at my pace but the Garmin beeped and I instinctively saw the 6:52, which was mildly encouraging. Mile 4 was just rough. Its still slightly uphill, plus you run by the finish line of the Jailbreak 5k. This is typically where I have trouble in 10ks – I just lose focus and have a hard time maintaining pace. As I started to slack though, Geary comes up right beside me and starts to pass. My fragile ego cant take it, so I decide to latch on. I think this was probably key for both of us, since we both run almost the exact same times. He was definitely pushing it, but I was surprisingly able to match it. I think I finally processed some of the lactic acid bath. Unfortunately my let down led to a much slower 7:09 split for mile 4, but with the pickup I hit a 6:30 for the next mile with Geary just a step behind me. Like last year, I had a burst of energy at this point, knowing the rest of the course to be flat to downhill. Plus, there was Code for the taking, maybe 50 meters ahead. I started blasting it as hard as I could, passing by some suspiciously 35-39 looking gentlemen in the first quarter mile after the mile 5 marker. And there was Code. No way I could let him beat me when he was out for a freaking tempo, right?  I prepared for him to start racing once he heard my cattle stampede footfalls, but he just let me pass. Flicker was ahead and finally seemed to be slowing maybe, but I think it was just me basically sprinting. I hit mile 6 at 6:09 and I was sucking some serious wind. I ramped up the pace another notch but Flicker must of been crushing some pace of his own – I just wasnt making much headway even with some 5:30ish action going on.  I finally made out the clock turning over to 41 and was able to sprint out to a 41:24 finish. Ten seconds behind Flicker and eight behind the 3rd place female, who again was Theresa Penney (see Red Nose Run).  Ended up 17th overall and 3rd in age group, so pretty happy with that given this competitive field.  Chopped a whole 41 seconds off the 10k PR too, which was nice. Still have some work to do to get the 10k in the ballpark of what my 5k would predict, but I’ll take it on this tough course.

Justin, as I could see less than a mile in, crushed the field with a 34:47.  Amy won the female overall with a 39:55, beating out Theresa and the girl who chicked me at Race for the Cure, Claudia Nunez-Lopez. Brandenburg won masters in an impressive 39:09 – would have taken down Anton’s time from last year? Uh oh. Aubrey ran a 38:55 and only won his age group by 5 minutes. Slacker. He did get the shame of being named first female at the awards ceremony though. Doh!  Drew Williams took down JB en route to a sub 39 as well. Phil Midden won my age group finishing just under 40. Geary easily won his age group at 42:00, with Mike Ufford finishing 3rd.  Kristin won 2nd in age group on the tempo part of her 20 miler. Wish I could do that. Then again, maybe that’s why she’ll be in Boston in April.

My garmin: http://connect.garmin.com/activity/152428635

2012 results: http://www.strictlyrunning.com/results/12LRAH.txt

Strictly’s 2012 pics: http://www.photoreflect.com/store/thumbpage.aspx?e=8422495

2011: http://sc.milesplit.com/meets/87612/results/149420

2010: http://sc.milesplit.com/meets/66846/results/113311

Race Judicata, flawed as it may be, has a special place in my heart for being the site of my first sub 20 5k. This was the maiden voyage of the original blue shoes, the 7 oz adizero adioses that cut 23 seconds off my PR and got the sub 20 monkey off my back. You could tell it wasnt that important to me by the pic below from that race (2010):

I say flawed, because this race always seems to be teetering on the edge of disaster. Its put together by Women in Law, a group of female law students at USC., This means the race always has different organizers/volunteers some of whom, shall we say, have limited road race experience. This was most evident in 2009, when a volunteer managed to direct the first 10 runners one way and most of the rest the other. A group of us ran all the way to Rosewood drive and finally realized we were way the hell off course. I doubled back and ended up running maybe an extra quarter to half mile in just under 26 minutes. I can’t criticize the law students too much though – my med school had a 5k until 2010 when there was a short course, no age group medals (except for paper certificates) and the race director ran and had to go to the ER for heat stroke. Common sense is a bit of rarity among the academically gifted, apparently.

I had hoped to make another sub 19 run at today’s race, because I have felt really strong recently with ramping up the weekly mileage (45) and being very regular again with speedwork. Unfortunately a cold struck late in the week and left me less than 100 percent, though these were the exact circumstances of my sub 20 breakthrough 2 years ago. Got there an hour early and did 1.5 mi warmup with JB, Burgess, Spence and Geary. I actually bailed on racing the new Brooks Connects – the high arch was causing some problems and I didnt want to mess with anything that might bring up some plantar fasciitis Temps were really nice, mid to high 50’s , slight wind. We ran part of the course, which, like last week, was in Shandon and mostly flat.

The first sign of trouble at this race was near the start – no one knew where to line up. The race organizers wanted us to start at the corner of king and duncan, though this was way off where we started the other years races. Strictly and a few of us were pleading for a start at the Hot Summers Night certified course (which is completely the same except for the start), but I guess it was too late. I pretty much knew this would result in a slightly short course.

Decent crowd for this race but not hugely competitive – a lot of the regular crew were up in Myrtle Beach doing the half and full marathon. Plexico and Angel were there to make sure none of us entertained any thoughts of winning or placing. JB, Amy, Spence, Geary and Burgess were the main ones that would be (hopefully) in my zip code.  With the start, JB, Amy and Spence took off at a pretty hard clip, but this time I vowed to keep them more in sight. I latched on the back about 10-15 meters back in the first mile. Angel was lagging just behind Plexico but he soon got dropped – Ryan was crushing it out there today. I felt pretty strong early. I was able to pass a guy that I feared was one of those rogue 35-39 year old guys that comes out once a year and crushes an 18 min 5k. Turns out he was like 26, but my race day paranoia is legendary.

I hit the mile at 6:02, which is pretty smoking for me, but I kept telling myself not to let that second mile pace fade like last week. Mile 2 was tough – it sucked mentally because we were still going away from the start, plus there was a slight headwind and a nasty gradual incline. I kept telling myself to push the pace, especially since there was absolutely no one around me. An interesting race was developing in front of me – I saw JB start to drop Spence a little, and Amy fell off the back some as we hit mile 2 just past the turnaround. Garmin showed 6:16. Better than last week but still significantly slower. I knew I was close to sub 19 though by the average of the two miles.

At about 2.25 miles in there’s a quarter mile loop that goes out and back in to provide the correct distance (this was the site of the 2009 disaster) . I could already see Plexico coming back in, so I figured he must be doing at least sub 17. I was starting to reel Amy in, but I was also starting to notice the sudden lack of oxygen in the Shandon area. Really sucking some wind and begging for the sweet release of death more like it. I was also noticing the completely open course at this point. Here I was blindly blasting away into each intersection when I realized I really needed to look both ways. The turn off that little loop puts you in a straightaway for just under a half mile. The sight of the finish, however distant, jolted me back to life and I tried to push it as hard as I could. I knew it was going to be close to my goal. I first made out the clock around 18:07 or so, but it was pretty far away. The gas tank was on E but that didnt stop the crazy headless chicken blue shoes kick. Amy had kicked it in too, and i was getting closer, but I knew I couldnt catch her. I did hear the Garmin chime at 3 miles a block or so from the finish, so it seemed to almost be a legit course. Blasted forth without a care for the inevitable hideous finish pic and crossed the line at 18:44, 6th OA.

Great, right? I looked down and saw 3.07, which is pretty close to 3.11, but agonizing when you’ve just run a PR race but wonder if you can count it. Some others had different distances, 3.02-.07 by informal survey. My general feeling is that it would have broken the 19:06 PR and probably the 19 min barrier if you used my garmin. Times across the board were definitely a bit speedy. Did I mention how much I hate uncertified courses?  Plex crushed a 16:27, Angel went sub 18, JB was at 18:11, Spence did 18:22 and Amy 18:37. Burgess crushed a 19:34 and Geary a 19:22. So basically all a good bit faster than usual.

Well, at least I placed in my age group. But that would assume a 35-39 age group. I heard rumors afterward they had larger AG this year. OK, so maybe they went to 10 year age groups, which they sometimes do for very small races. Still placed second in this (behind Angel), so fine. Nope, even better. 20 year age groups. Like everyone from a junior in college to aging dads all lumped together. Still would have gotten 3rd…but then they decided to go one deep. So I got nothing. This is the same race that gave out really nice gift certificates last year. Tigs even got a 25 dollar gift certificate to Flying Saucer, which she very generously gave to me, knowing my obsession with the place.

So between the short, poorly attended race course and the lousy awards I wasnt real happy. I cant be too judgemental given the proceeds go towards the womens shelter here in Columbia (which I utilize quite a bit for my patients), but this race needs some work to stay on the tour. John Gasque, who does an awesome job with organizing the TDC, will be talking with the faculty advisor to be sure the TDC standards (i.e. 3 deep, 5 year age groups) are met.

Got some awesome news about Myrtle Beach after the race – Greg Howell (3:19), Daniel Bliesner (3:05) and Anton Bodorouv (2:55) all qualified for Boston. Laura Howell and Jen Ward also finished their first marathons. Paul Reardon crushed a 1:26 half and Trophy (Tyler Mcgaha)/Ken Calcutt also had strong 1:34 halfs. Still waiting to hear from Drew Walker.

http://connect.garmin.com/activity/150575383

http://www.strictlyrunning.com/RESULTS/12JUDICATA.TXT

http://www.photoreflect.com/store/thumbpage.aspx?e=8415107

Brooks Pure Connect. Hoping I can squeeze a sub 19 out of these…

Race for the Place is in its 3rd year , with proceeds going to benefit  St Lawrence Place: http://www.stlawrenceplace.org/cms/.  Its the first 5k of the year in the Shandon area , which is renowned among runners for its glorious flatness. I’ve run this race all three years, and its always been well done .  I believe Steven Johnson, a fellow runner and yet another crazy fast 35-39er, does race directing duties.

Speaking of crazy fast, it also is becoming one of the most competitive races in the area, despite its still small size (just over 200 runners this year). Unfortunately for me, this is particularly true of the 35-39 age group. It seems like Columbia is just crawling with otherwise anonymous suburban dads who can show up on any old day and knock out an 18 minute 5k just for kicks. There’s a couple of regulars, but this age group still fields complete unknowns on a regular basis that can place. And it seems to be getting more brutal at this race, as youll see with the results at the end of the post. I managed to place 3rd here last year with a 19:55, and I hoped to place again because they give out cool painted ceramic tiles as awards.

It had been a month since my last 5k, having spent January doing 10ks and a half. I have gotten back on the speedwork wagon, and have felt myself getting a little stronger. My goal in the 5k has been the sub 19 for awhile now, and I’ve been painfully close a few times. I thought this race might offer the chance, so I took 2 days rest leading up to the event. The ill advised 14 miles at the riverfront  on Wednesday with a few at sub 7 pace probably aided me in that decision.

Ran the course as a warmup with the Code and Spence. Spence had suddenly dropped two sub 20’s in the past month and I thought this might his race to challenge me. This was based largely on the fact he’s 23, 50 lbs lighter and an ex-CC runner in high school. Lots of fast peeps at this race, most of the Strictly Running team was there along with a lot of the regulars – Amy, Laura (with Greg spectating, which in Bodourov Method terms means running 13 miles easy), Geary, Eric M, Team Ashton, JB and Barb. Mrs. Diesel was there and told me she had kept Heath at home to watch the kids, instead of him performing his vital duty as my race photographer. Where are the priorities, people??

Temps were nice, around 50 and clear, little bit of wind. Course is typical Shandon – a rectangle of flatness. Start at Bonham, right on Heyward all the way to Queen, a few blocks on Queen then right on Wheat all the way back to Bonham with the finish near the start at St Joseph’s Church.

The start of a 5k is always ridiculous, but with the speed of this field, it was total stampede-esque.  Eric and Justin Bishop took off in what appeared to be a dead sprint,  and a huge pack of 18 min 5kers formed a mob in front of me. Spence was a part of this mob, but I thought he was just being grandiose and setting himself for an epic bonk.  Basically a quarter mile in I was left all alone, total no-mans land. Felt pretty strong in the early going, though it was hurting my fragile ego to see such a big pack ahead of me so quickly. I made an effort to try to stay within shouting range of the  18 pack, figuring I would at least go low 19’s and could maybe roadkill the stragglers. Rocky Soderberg had suggested I  run by feel before the race instead of being obsessed with the Garmin, so I managed to avoid looking at it. First split was 6:05, about what I had hoped/thought. Then came the let down. I thought I was keeping up the pace but I often have trouble with mile 2 – mentally its tough because your not fresh like the start or know the end is near like mile 3. I figured my pace was suffering some, because the pack was gapping me pretty bad during this mile. The pack did start to bleed some off the back, but Spence was not one of them. Garmin split was 6:25, so it was a good thing I didnt look. I still felt strong at the mile 2 mark so I really tried to burn it at this point. I thought I might be close to sub 19, so I tried to focus on the two ahead of me – Kathryn Ashton and a kid named Evan that I had raced with a few times before. The 18 pack was probably too far ahead for me to make a dent in their lead, but I was gaining on the two stragglers. After the first half of the mile, I tried to really throw down a kick, hopefully high to mid 5’s by my guestimation. I caught up with Kathryn, which I knew meant she must be 1) deathly ill or 2) injured, but I’ll take what I can get. Passed her and was able to blast by Evan near the turn onto Bonham. Mile 3 and the end seem to far apart on this course, but I felt like I had run a really strong last mile (Garmin said 6:06) and hoped for the best on the last turn when you can see the clock. Unfortunately, I saw 19’s already. I gave it one last step on the gas and  crossed in 19:19.

I’m OK with the time – its still one of my better races, and this course is probably a touch long (though certified – its always been at least 3.14+ by Garmin). Eric Ashton won the race handily on the mens side, though NY transplant Justin Bishop gave him a challenge for 2nd. Becraft finished 3rd. Kenzie Riddle won the women’s race, apparently with a vicious kick at the front of the “18 pack”, finishing in 18:42 and even outstepping JB at the line. Spence had a ridiculous 18:45, almost a full minute off his previous PR, so I guess he’s getting the high school cross country form back. He even beat the Code (18:50). Amy finished 2nd female at 18:56, and Kathryn finished 3rd at 19:40, about a minute off her usual times. Heather Brumbach was running her first race in months and crushed a 19:42, after trying to break 20 a number of times last year.

As I mentioned earlier this race keeps getting more and more brutal. My 19:19, 36 seconds faster than last year and 1:01 better than 2010, earned me 6th in AG and 15th overall – my worst finish by far. Derek Gomez, who is off to tri season now,  ran 18:35 and got 3rd place. Crazy.

http://connect.garmin.com/activity/148801310

2012: http://www.strictlyrunning.com/RESULTS/12RACETOPLACE.TXT

2011: http://sc.milesplit.com/meets/86761/results/148693

2010:http://sc.milesplit.com/meets/65337/results/112200

http://www.columbiascmarathon.com/Columbia%20SC%20Marathon%20Course.pdf

http://connect.garmin.com/activity/147012915

This is the second preview run for the new Columbia Marathon, which is on March 10. I signed up for the full marathon over a year ago. It was originally to be a point-to-point course from Ballentine, over the dam past Irmo, and into Columbia via 378. Unfortunately a police issue required a major redo of the course, and now it is a double loop in similar areas as the Gov Cup half.  I’m not a big fan of double loop courses, but I’m just glad my hometown is finally getting a marathon again. Dan Hartley, who directs the Harbison 50k, took on this huge project.

Let’s just say this course is…challenging. I ran the first preview run the day after a race and I was toast afterwards. Some serious hill climbing here. Trophy complained the whole way last time, especially when he got dropped on Gervais, but what else is new. To be fair I did my share of bitching and moaning  and  we were both trying not to get shamed by Hartley’s 10 year old daughter, who was pushing the pace in our group. We were doing sub 8 pace the whole way that time, so definitely no kids fun run. She still outkicked me to the 9 mile mark and said she was having an off day.

I was still in shock last time, so I tried to pay more attention this go around. I ran in a pack whose stated pace was going to be 8 minutes/mile. You can see from the garmin connect what happens when a bunch of competitive age-groupers do when asked to stick to a conservative pace. Captain marathon, myself and Trophy ran most of it together. Code and Greg were with us through 10, then decided to 5k it until the end. Greg was still following Bodourov method, and tacked on another 4 at the end. The jedi master himself was conspicuously absent.  Teo , Nathan, JB and two of his friends were also in the pack.  There was a nice crowd at that start, I want to say at least 50, though it was dark out. Ms. Diesel, Laura, Dawn , Flicker, Ty, Yerger, Team Schmitz, Rick, Burgess, Frank, Larry, Drew and Amy all made appearances.

MILE 1 –  Start at the Flying Saucer, the epicenter of my universe. Deceptively flat and downhill, until about 6 tenths in. That’s when you get to reacquaint yourself with the evil mountain of the Red Nose Run (see last week)  and the Jingle All the Way 5k.  Straight up Blossom to Sumter. Quad killer right off the bat. Mile 1 is at the “summit”.

MILE 2-3 – Screaming downhill as you get to experience the Gov Cup horrific last half mile  in reverse.  Seems great, heading into the relatively flat 5 Points area, passing by the start of the Get to the Green 5k. Just when you see a nice stretch of road ahead, sudden detour up Mt. Saluda. Not the steepest hill, but lasts freaking forever. Has that nice more-steep-as-you- go quality that bathes your entire lower body in lactic acid. Mile 2 mark halfway up. Once you reach the summit, another blast downhill and then short rise again as you cross Harden into Shandon on Heyward St.

MILES 3-4 – This part  is flat and fast. Not Selwyn flat and fast, but actually flat and fast. Straight up Heyward, some small rises and declines but nothing to get upset about. Nice shaded tree-lined residential streets.

MILES 4-5 – Columbia runners know Shandon as being flat and a generally nice place to run. What most dont know is that crossing over Kilbourne St crosses you over to the dark side. A harsh, inhospitable place called Sherwood Forest. Gov Cup steers you clear of this area, Cola marathon does not. The course goes straight downhill into this scary place, turns right, then brings you right back up a long spirit crushing hill on the second half of mile 5.

MILES 6-8 – Similar to Gov Cup – flat to decline on Kilbourne, slight detour into Heathwood then long general descent into the Lake Katherine neighborhood all the way to Shady Lane. I wouldnt recommend pushing the pace anywhere on this course, but if you were to do it, this is where you should.

MILE 8-9 – Turn onto Quail and you’re actually headed back toward home again. Yay!  Slight incline with a nasty little bump on Forest Ridge right before you turn left on Trenholm. Trenholm to the mile 9 marker is fairly flat. This is where I got outkicked by a 10 year old girl 2 weeks ago. Nice ego booster.

MILE 9-10 – Trenholm, only one hell of a lot nastier. Basically continual incline with a few semi-flat areas thrown in. Right before Gervais, one more spirit crushing steep hill for good measure.

MILE 10-12 – Gervais St. For the uninitiated, the first part of Gervais is very nice – a long flat then descent to Millwood. For those familiar with Columbia, the relative relief of this stretch is tempered by overwhelming dread of what lies ahead.  Just past the 11 mile mark, in the only ‘hood section of the course (by comparison, the Charleston Half is like 80 percent drive-by territory) , you can see Mt Gervais on the horizon. Crossing Millwood provides stage 1 – not so bad. You then fly down a long decline past Harden and the sun is blocked out by the asphalt ahead – stage 2.  This is the parallel to the Blossom st hill/hell of the Gov Cup.  A quad shredder, basically sucks any remaining will to live. Mile 12 marker is at the top, about the point where crawling into a fetal position to die sounds pretty good.

MILE 13+ – Turn onto Pickens for a quick loop around USC. One last little incline on Greene, then flat past the Russell House, Horsehoe on Sumter, and a turn back down the original monster hill on Pendleton.  13.1 by my Garmin is actually up near the South Main intersection, but running all the way back to the start is about 13.5 miles. The second loop for the full starts a bit away from the start, so I guess it all evens out in the end. The official certification on the half course is still pending. Correction – per Dan Hartley the half is now certified and cuts off some of the distance of the marathon loop in  to make the official 13.1.

I think I’ve decided to gut out the full marathon. I originally debated dropping down to the half, but since a PR is not happening anyway, I figured to go ahead and get another marathon under my belt.  No shades of Jacksonville here – I’ll probably be shooting for just under 4 hours.

The Red Nose Run is a 5k/10k sponsored by Ringling Brothers Circus that I’ve done every year since I started racing. I’m not sure whether they offer prize money, but for whatever reason the race always draws a big crowd.  For another unknown reason, I usually suck in January, and this race had been brutal for me in the past. The course doesnt help. Basically starts at the colonial center , makes you climb a monster hill  up to the USC campus,  then takes you all the way to five points and back. They used to run the 10k across the bridges with a scenic route into cayce and back in the vista, but someone had a great idea two years ago: why dont we just have them climb that mountain twice .  Two loops of the 5k course. And lets stagger the start to have the faster 10kers  catch up with the back end of the 5k.

But I digress. Below is photographic proof of my “run fat boy run” phase from the 2009 RNR.  The effect is a bit exaggerated by the fact that its 15 degrees (coldest morning in Cola since 1986) and I’m wearing like 3 layers. Nonetheless, this is me trying a pre-blue shoes kick to blast a 25:39 in the 5k.

In 2010 I did the 10k, which I think was my second ever. It was a little warmer, but windy and raining at 34 degrees. Probably the worst conditions I’ve ever raced in. Note everyone smiling at the start….or maybe not. Also see Naomi’s big bird jacket and Crazy Legs trying on his superhero cape:

2011 actually brought good weather and I switched back to the 5k with the course change.  Had a tough race, 20 something, but when you race the undercard, age group awards come easier. Apparently nothing makes me happier than little metal trinkets and circus passes:

I opted for the 10k this year. I dont know why. Perhaps I like pain and suffering. Cyber stalking on the Strictly Running site confirmed my suspicion that every 35-39 stud in the city was doing the 10k. Looked like I’d be lucky to make it top 10 in my age group. I got there an hour early and did a couple miles warmup.  I went overboard on the miles this week, with about 50 in the past 7 days, so the legs were feeling pretty flat. On the other hand, my Longcreek group (also with Karen, Laura, Greg, Mrs Diesel) decided to do like 8 miles at Riverfront before the race.  Nuts.

As noted, the course is two loops. Essentially mountain, rolling hills to 5 points, long steady climb back to the Russell House, then screaming downhill back to the colonial center. Temps were cold (high 30’s-low40’s) but no freaking rain or wind this year.  Start was 8:15,  and I tried not to get caught up with the opening stampede, as I know what lay behind the next turn. Some kid in a purple singlet started crushing it out of the gate and even was gapping Plexico by the first quarter mile. Ty started harassing me in the first half mile as well, I guess because I had the audacity to run so “slow”.  Ran at a comfortably hard pace up the mountain and felt OK at the top, first mile in 6:47. About what I wanted. I had no real pace goals but to run by feel. I hoped maybe to take a run at my very soft 10k PR, 42:11 – about 2 minutes slower than what I should do based on my 5k. Geary and Billy had already left me in the dust, but I wasnt feeling it, especially in the first loop.  Second mile was a lot of rolling hills through USC. A guy in a black shirt and I kept trading places. He told  me something to the effect of “these hills suck”.  I told him they were all the more enjoyable the second time around. He dropped me  near the turnaround but I kept him within about 10 meters or so. Mile 2 at 6:41. The slog from five points up green st sucked. Just one long incline. You’d think all my early am weekend training in the mid 90’s on that stretch of road would help. Turns out doing 6:40 pace while sober is tougher than staggering back to the dorm.  Finally flattened out at the Russell House  and i hit mile 3 at about 6:50, whcih worried me I might be starting to crash. Luckily a freefall down the mountain helps reset things a bit.  Made out 21 something at the 5k point, which was a little slower than I hoped. On the other hand, I was breathing fairly steady. Legs were still a bit heavy though.

Next came another fun climb right back up that same mountain. If anything though, it was a psychological lift to know this was the last loop. I tried to pick up the pace some and caught up with black shirt guy, who seemed to be realizing my comment to him. Left him behind on the hill and now was pretty much by myself, with 3rd place female about 20 meters ahead.  Mile 4 in 6:34. Did I say I was by myself? That wouldnt last long. Just as soon as I reached the summit of Mount USC,  I turned on Sumter st and saw a police car.  The SAG wagon for the 5k, which started about 12 minutes  after us.  In front of the car was a sea of walkers, strollers,  and dogs. I could already see 3rd place girldoing some dodging, and sure enough I started having to make some Marcus Lattimore cuts to avoid people. eventually I settled on running around the outside of the mob. Unfortunately sub 7 pace next to walkers feels like youre out for a sprint, so I thought I was just killing it on the next stretch. Garmin confirmed I somehow actually slowed down instead, 6:46. Probably all the dog and stroller dodging. Finally reached the turnaround and headed up Greene St. I felt pretty good, but it was hard to gauge my pace.  Started to really push it after the hill flattened but 3rd place girl was kicking it in too. 6:42 mile 6, but was pretty far from the finish, around Longstreet theater.  Realizing I might of run a long course, I knew I had to make up some time. So I started kicking it in, first a little hard, then angry-at-the-world, fist-pumping,  arm-flailing hard.  The freefall down the mountain was insane, and I was a little afraid I might trip and end up in the hospital.  I simultaneously saw the clock at 41:40 something and Tommy and Ken cheering me on, so I blasted it into absolute hyperdrive. Passed 3rd place girl in the last 50 meters, but saw the clock just flip over to 42’s as I passed under. 42:05 officially. Garmin had 6.34, so I must have done some crappy tangent running, not to mention walker dodging. Last .34 at 5:08 pace, with a finishing blast at 3:48. Probably shouldn’t have left that much in the tank. Still, a new PR on a tough course, so  I’ll take it. Nowhere near an age group – actually finished out of TDC points at 6th. 23rd overall out of 248.

Purple singlet kid won the 10k overall, so that was impressive. PLexico just missed out on 2nd to a guy I havent seen before. Jedi master Bodourov  crushed a 37:46 after a 100 mile week, with Dimery just behind him.  Amy easily won first female in 39:42. Derek also crushed a sub 40.  Billy and Geary also took home age group hardware in 40 and 41 minutes respectively. J-Reeves crushed her 10k PR by a measly 9 minutes. Maybe Naomi is the new jedi master?

JB took home 3rd overall in the 5k, with a “tempo” 19:10.  Code finished in 19:24, making me wonder if I could have taken down the Brown. Spencer  rocked another post high school Pr with a 19:47. Trophy played blackjack again with a 21 something.  Karen finished sub 28 – a PR? Sweet T getting showed up by his girl.

http://www.strictlyrunning.com/results/12rnr_2.txt

http://connect.garmin.com/activity/145197938

The Snowman 8k is one of the oldest road races in Columbia, celebrating its 31st running this year. Its held out at Caughman Road park, which is kind of out of the way, but it always draws a pretty big and very competitive field. A lot of this has to do with the prize money, with 200 bucks to first overall (men and women) and cash prizes for Clydesdale/Athena, Military and Stroller categories. They also have the standard age groups plus 5 deep for the men’s age groups from 30-34 through 45-49.

This course is pretty tough. Maybe not Hammer the Hills tough, but definitely not “flat and fast” (or maybe it is by Selwyn’s standards).  I did this race for the first time in 2011, and had absolutely no idea what I was getting into.  An astute observer would note that the course map has a road called “Cliffside Drive” and enters the “Dominion Hills” neighborhood, but apparently I was not that astute last year. I went out like a crazed banshee, careening down the entirely downhill first mile in just under 6:20, and was then dead man (virtually) walking up the monster hill that follows.  It took me about 3 miles of over 7 minute pace to clear out the lactic acid, and Schmitz was breathing down my neck like a rabid bear. Luckily the last mile is all flat, and I managed a 6:36  to avoid a Richmond flashback.

Last year was cold, with some snow still on the ground. It was 60 degrees and rainy when I got to the start today. Had to register because Snowman   still holds on to mail-in entries, and it takes an act of congress for me to do that whole stamps and envelope thing. Did 3 miles warmup with the Diesels, Howells and Jedi Master Bodourov.

Start was at 1:30, which is a tough race time to figure out for food and water intake. I usually want to take a nap at that time, being just after lunch. For my midday meal I had the elegant combo of half a PB+J sandwich and an Espresso Love GU. Yummy.

Start line showed the race was stacked again, with some super lean singlet dudes and Eric Ashton lining up first row. Women’s field didnt have that crazy fast chica that’s won this race in a sub 30 time the last couple years, but did have Meg and Amanda. I lined up 2nd row and tried not to get run over at the start, which is up a slight incline for about a quarter. Blasted up the hill faster than I wanted because I was already getting gapped by Howell , Billy, Meg and Amanda.  However, I tried to remember to stick to my tried and true,  negative split strategy. I let off the pedal on ensuing freefall for the rest of mile one, and let 195 pounds and gravity do their thing. Hit mile 1 at 6:25,  which was pretty much right where I wanted to be. Where I didnt want to be, however, was getting my ass handed to me by Greg, who was already 30 meters ahead. Luckily this course works to my favor, because the next 3 miles are mostly rolling hills. Hills suck, but since I train nowhere flat, they seem to help me immensely versus the rest of the field. Didnt hit the wall on the mountain this year, and just tried to maintain an even pace on both the flats and hills. Slowly started reeling in some of the field, even though the pace faded into the high 6:30’s. I didnt look at my Garmin, but they had people calling out splits at every mile. Nice change from my contentious relationship with Robo Timer from last week.  Hit 2 miles right at 13 minutes, 3 miles in 19:50.  I ran by myself for most of these two miles, couldnt hear anyone behind me. Finally caught up with Amanda just before mile 4, heading into the scarily named “Dominion Hills”.  This left basically Greg and I to battle it out. I had whittled the gap away to about 10-15 meters, but he kept throwing in surges (or perhaps I was throwing in arm flails and head bobs) and held me at bay. I couldnt tell if he knew I was there – he never looks back.  Four miles in 26 something. Finally the hills stopped just after the 4 mile mark, exiting us onto a short dirt road and back onto the relatively flat Trotter Rd. On the dirt section I saw Billy pass the Code, and I wondered if we might have one of Code Brown’s chernobyl -esque meltdowns he seems to have once in a blue moon. I was finally able to draw even with Greg on the first bit of Trotter, and he made a hand motion for me to pass, but I was sucking so much wind at the time I was deathly afraid he might catch me. The finish is visible as soon as you get to Trotter Rd, but its got to be over a half mile from that last turn. I finally seemed to put a little distance on Greg, and I was gaining on the Code pretty hardcore. Unfortunately, the Code doesnt have Greg’s pillar of salt fear, and he took a glance back in the last 100 meters. My cover was blown then, and the Code made sure he wasnt getting Blue Shoed. I was pretty much toast then anyway. Redlined it the rest of the way out and finished in 32:44 (6:22 last mile – garmin had 5.02) . I was happy with the time – pretty close to the 32:34 8k PR and on a tough course to boot.  About 1:40 better than last year.

Did a cooldown with the Code and Billy, which was a nice 9 min pace at first, then became an insane sub 6 pace sprint as a tidal wave of thunderstorms descended on us. Almost got struck my lightning and was soaked to the bone.  Post race ceremony was awesome with free BBQ and fried chicken lunch, and mini-painting awards by the Chicken Man.  Mens winner, Stuart Moran, ran a 24:50 something (sub 5 pace) which is just ridiculous. Ashton took one of the overall awards as well. Meg Weis and Amanda Charlton went 1-2 on the women’s side. Flicker took the Clydesdale in 33 something. Diesel and Freight Train both did Clydesdale, so I think they got shut out of awards. Diesel is having some IT band problems and narrowly avoided getting outkicked by the missus, who took an AG award. I managed 2nd in AG behind the Code. Billy won grandmaster.  Anton, Greg, Teo, Laura, Tom all took home AG awards as well. JB got a PR and AG win even in his advanced age. Results are still pending, so I’ll have to doublecheck the above when they come out.

http://connect.garmin.com/activity/143544951