Race to Read 8k
This was on Saturday, its a part of my running club “Tour de Columbia” series but had fairly limited attendance – a week ago was a major race (Ray Tanner 12k/5k) and there were 2 other races in the area same day. About 45 runners, though a decent crowd was there overall as there was a sizable walk and kids run. Weather was unusually cold for SC in October – high 30’s at the start – I forgot my running gloves and I was pretty chilly in a long sleeve tech shirt and shorts. Looking around at the start there were a few familiar faces but none of the local elites. One guy, Greg, who is a friend of mine, runs slightly faster at the 10k than me and slightly slower at 5k. There was a thin, fast looking guy with a college singlet wearing Vibram 5 fingers shoes, so I assumed he would probably trounce the field. I didnt know him though. I wasnt sure how to do the 8k distance, so I averaged my low 6:20 and low 6:40 5k and 10k paces and decided to shoot for 6:30ish. My PR in the only other 8k I’ve done (in Nov 2009) is 34:08 (6:50 pace), and this was a very good race for me at the time.

With the gun, college guy goes out like a rocket along with three kids, with myself and Greg lagging behind them. The kids faded in the first half mile, and pretty soon it was Greg and I running side by side with college dude about 30 meters ahead. I told Greg that I thought college guy would win this race by several minutes, but he pointed out that the guy was breathing hard. Sure enough, the cold allowed you to see a lot of huffing and puffing going on way up front. We reached mile 1 at 6:36, right on pace. The course had an initial hill but much of mile 2 was downhill, which I knew we would have to make up given the loop course. We continued to gain on college guy, and by mile 2 we were running as a 3 person pack. Second split was also 6:30s. Greg and college guy then picked up the pace and gapped me by about 10 meters as the course started rolling and becoming more difficult. As mile 3 approached, Greg surged ahead of college guy and I ended up passing him as well right before the marker , which was about 6:40. I was starting to breathe harder but what was hurting me the most was a sense of lactic acid in my legs, burning around my calves. Thankfully as the 4th mile started, it was flat and then a long downhill before a ferocious hill in the distance. Greg had gapped me by about 20-30 meters at this point and I was really frustrated with this, as we should be pretty even at this distance. The extended downhill really helped me clear the lactic acid burn, and the gap held steady to the mile 4 marker, split was also high 6:30’s. At this point i knew there was 0.96 to the finish, a majority up the brutal hill. I know I’m both good at hills and at finishing strong, so I decided that this was my chance. The temptation of an overall win was too great too pass up, even though it was going to hurt. I really ramped the pace up the hill and made a huge gain on Greg, who seemed to be fading. At the top of the hill I was only about 10 feet back as we entered a quarter mile “nature trail” before  a flat paved finish. I was just behind Greg as we were finishing the trail when I looked down and saw we had only .25 left. I then launched into an absolute sprint, even though I was hurting pretty bad by this time. Passed Greg as we hit the paved section and ran like a maniac. I had to suppress a dry heave on the last turn, but I could see I was leading by over 30 feet and coasted in with a 32:37 and my first overall win. Felt amazing, almost as good as my first sub 20 5k. It was a small race and  not very competitive, but it was great to have to dig down deep and fight for it. PR’d by a minute and a half too!

http://www.strictlyrunning.com/RESULTS/10READ.TXT

Ray Tanner Home Run 5k/12k

Race for Life 5k RR
This is the first year for this event, and it was tacked on to a huge (6000) “Walk for Life” to support breast cancer research. Despite its first year, there were 430+ runners. Course was totally new to me and I didnt have a chance to do a dry run on it. Temps were almost perfect, high 50’s – low 60’s at race time. Ran only about a mile in warmup with a few strides. I saw a few local elites but turnout was scarce among the top guys in our area.

My strategy was to go out in 6:15 and see what happened. I also wanted to make sure and beat my main competitor (eric)  in my age group, who was also there. The first mile felt pretty good. The field quickly thinned out and the course was decently flat. A few rolling hills but nothing to seriously slow you down. Eric went out super fast, as he often does, and I had to remember not to try and follow too closely because he always severely positive splits his races. I was helping the top local masters female pace herself in the first mile, as she has been trying to get back under 20 again after coming back from an illness this year. I hit the first mile almost exactly – 6:16 per the Garmin. My breathing was surprisingly contained at this point and my legs still felt pretty strong, so I was pleased with that. I decided to just try and hold the pace. I was already quickly gaining on Eric. The woman I was pacing fell off a little bit and I didnt see her again. We made the turnback on the loop course and all of a sudden hit a substantial steep hill. I decided to really bust it up the hill, which helped me pass several people (including Eric) but unfortunately it took more out of me than I had hoped. I was sucking a lot of wind at the top and never completely recovred, though the relatively flat mile and a half to follow helped some. I hit mile 2 at 6:24/12:40, which I was OK with given the hill had really slowed me down for a good quarter mile. I tried to nudge up the pace a little on mile 3, but my legs were starting to complain a little and my breathing was too ragged to really push it too much. I knew the last 2 tenths or so were screaming downhill, so I was trying to save some for that too. I started to gain on a pack in front of me, and towards the end of the mile we were pretty much together with me in the back. There was a mild hill near 2.7 or so, and then the downhill started right over the crest. The front guy pulled away some, and as I let the hammer down I was able to push past the other guy in the mini pack. Breathing pretty hard by then but I knew the finish was so close. Let the hill pretty much destroy my quads as I was desperately trying to hold off the other guy. There was a sharp turn midway down the huge hill as we entered a grassy area in a park with the finish about 100 yards in. Kicked it as hard as I could, but then realized there were two mats with the second for the runners finish. I eased a little bit in between the mats (maybe 20 feet) and the guy behind me almost clipped me at the line. Luckily he didnt – must have been a few microseconds. The lead guy in our pack faded a bit, and I almost caught him during my kick but came up just short. Official time was 19:47, 6th overall, 1st in age group. I was happy with the result, though hopefully I can be smarter next time about the course. Thought I might PR about halfway through. Still, I’ll never complain about a sub 20 or getting 1st in AG.

http://www.strictlyrunning.com/RESULTS/10LIFE.TXT

Dam run to Irmo 10k
This is a large 10k that has been around for 24 years, usually draws a very competitive crowd. The course is point to point and a net downhill, so pretty PR friendly. It does have one loop through a neighborhood that is fairly hilly, however. Race time temps were 70 degrees and high humidity, not very pleasant given some recent cool temps we’ve had. I had given myself 2 days off in an attempt to really kill my PR (43:18).

The 2 miles are flat across a large dam and then downhill into a neighborhood area. From the gun, I tried to pace myself with two women that run very similar 5k times to me. I had thought I should probably be in the 6:35-40 range for the 10k, though it had been greater than 6 months since my last. With the rest and the pancake flat first mile, everything felt pretty good. They had time callers at each mile, and the guy yells out a 6:18. I thought he was mistaken, but Garmin confirmed it, and that was where I sealed my fate. I was still going pretty strong until pretty near the second mile marker. I had tried to rein it back in and go a little slower, hit mile 2 at 6:38, though the timer told me 13 flat for the two miles. After the second mile marker was that hilly neighborhood area. It really is probably only a half mile loop. The inclines there hit me pretty hard, and the wind sucking commenced. After that loop we came out onto a straight road with a few rolling inclines, but nothing major. I was getting real nervous, because I was laboring a lot worse than I should  not even halfway into a race. Not only was I breathing hard but I was feeling a lot of leg fatigue too. Hit mile 3 in the high 19’s, Garmin shows me a 6:52 now, though I didnt look during the race. I realized by then that I was in trouble, and was hurting pretty bad. I focused on just trying to get to the next mile marker and not think about how far I had to go. All I can say that I am eternally thankful the rest of the race was pretty flat or downhill. It was all suffering from there and I really didnt enjoy any part of the last 3 miles. Hit successive splits of 6:53, 6:48, 6:52. I am really surprised they were this fast. I’m used to negative splits on my races so they felt a lot slower. I did get to 5 miles at 34 minutes flat, so I knew if I could just hold on I would still get a PR. In my last mile I got passed by a few people, including some I regularly beat in 5ks, which added to me basically hating life at that point. Was so thankful to see the finish, saw the 41’s disappearing before me and no chance to break 42 ( which has been a goal for 2010), just zero in the tank to mount any kind of kick. Crossed at 42:11. 30th overall, something like 6th or 7th in my AG. I feel bad feeling this crappy about a good time and a PR of over a minute, but I think I had convinced myself that I could do 40:xx or better. Oh well, I guess this was a good learning experience in what was only my 6th 10k ever. Those two women I talked about finished 38:57 and 39:15 respectively – they clearly are better at the longer distances!

http://www.strictlyrunning.com/results/10Dam.txt

Dry Run 5k
This is a small local 5k that is fairly flat with a few small inclines. One of the better courses to PR on in my area. Turnout was about 70, with a fair amount of decent runners since there was prize money involved. It might have been bigger but the Gamecocks played Georgia at noon, so I’m sure this took some of the crowd. Temps were OK, probably low 70’s, humidity not too bad. I arrived an hour early, as is my routine, but hit a snag when they said I hadnt preregistered. I was almost sure I had, but I guess the online transaction didnt go through. Luckily the race was in the middle of Columbia, so I was able to hit an ATM without too much trouble. Didnt like the stress though.  I only did a mile warmup instead of my 2 miles because of the time. I was kind of nervous at the start because seemingly every decent 35-39er showed up for this one. One of the guys I knew I couldnt beat (Eric A), another (Darrell) has been my target for much of the past 6 months as the gap between us has shrunk significantly. He used to beat me by almost 2 minutes for most of 09.

With the gun, a fellow age grouper, Eric M, went out like a bolt of lightning and gapped me by probably 15 seconds very quickly. I went out fast too, and was just trying to keep Eric within a reasonable distance. Darrell was out even faster than Eric. I was concerned about my pace until I looked down at mile 1 and saw 6:11. That’s one of my faster 5k splits, so I knew I wasnt going too slow. Felt OK, though was already breathing hard. Pretty soon Eric M just completely bonked and I passed him easily, I imagine he might of done a sub 6 first mile. Darrell was still way ahead of me. Started to feel the hurt in the 2nd mile, but I knew there was a nice sized pack right on my heels. It felt like I was about to be trampled at any second. Hearing all those footsteps behind me definitely made me keep up the pace. Second mile slowed a little, but still at 6:26. I was really hurting in that third mile, but knowing I only have 1.1 left is a huge motivator for me. The course had a small half mile loop at its end, and this is where I decided to absolutely redline it. Passed the one guy near me and then saw Darrell up ahead. I pushed it as hard as I could and I knew he was fading, but he had just enough of a gap on me. He got me by 4 seconds, and I crossed at 19:40. Finished 6th overall, but had to settle for 3rd in age group. Got a nice glass as an award. Did 4 miles with some friends (including Darrell) as a cool down, 8 and change total for the day. I wanted to make a PR attempt but I’m always happy with any time starting with a 19. Went home and crashed on the couch, and thoroughly enjoyed watching the Gamecocks whip the Bulldogs.

http://www.strictlyrunning.com/RESULTS/10DRY.TXT

Crooked 5k – Chapin, SC

This is a small 5k tied in with the Labor Day festival in the small town of Chapin, SC. It usually competes with a very large 15k on the same weekend, so turnout is usually sparse. I placed 4th last year out of 50 some-odd runners with a 22:04 time. I expected quite a few more this year though, because the 15k was cancelled for 2010. Turnout was actually was about the same though, about 50-70 people. This race is hurt by being old school – stamp and mail entry only and no chip timing. Weather was OK, about 70 degrees and sunny. Course winds through a county park – a fair amount of small inclines on paved trail and 3 sections of open grassy field. I was not feeling well yesterday, and this continued today. Dealing with a head cold, cough and some muscle aches yesterday. I felt a little better today but tired. I saw 2 people ahead of time that would beat me for sure and there were 3 military guys (ended up being a group of guys fresh out of west point who ran cross country for them) that looked like they would crush me too. So despite the small group, I knew I had no chance of placing overall. The top female from our running club was also there (amy) whom I’ve been trading places with all year, usually right together with our times.

The first and last half miles were in an open grassy field. With the start the west point guys and the 2 others I mentioned quickly jumped out to the lead, and I was in fifth. By the end of the field I was already breathing hard, so I knew this was going to be a rough one. After the field we plunged into the winding trail portion. I got passed by an older guy near the first mile marker, and I was really gassed as I passed it in 6:22. I actually considered dropping out soon thereafter – I just felt bad and my legs were feeling a lot weaker than usual. Sicne I had driven all that way and had never dropped out before, I instead decided to back off the pace a little. I let Amy pass me as she had been drafting and I knew she was going to beat me today. Backing off the pace just a little seemd to help a lot, and I felt I could make it after that. Second mile featured a long lap around some baseball fields and some tricky footing with gravel, dirt and grass. There were two very small open loops toward the end of the second mile which gave me a chance to assess the field. My friend Tyler and another guy were closer than I would have liked but I still had a decent gap. Hit mile 2 at 6:36. Older guy that passed me in mile 1 started fading a little and I was soon right behind him. I drafted him for about a quarter mile, then passed him as we headed back out into the open field starting area. Saw military guys cross the line (they finished together at 17:57)  as I began the last grueling stretch, where you can see the finish line but have to complete a lap to get there. I was really hurting by this time, not much left in the tank. A third military guy passed me around the 2.75 mile point, which was rough because I always pride myself on finishing strong and never letting any passes in the final mile. I was closing in on Amy but there just wasnt enough room to catch her. As i hit the final tenth, I heard footsteps and I knew it was older guy. I burned it as hard as I could to the finish and finished maybe a step ahead of him. 20:30ish, I think, maybe faster – I really couldnt tell because I was dead set on making sure this guy didnt outkick me. Finished 7th overall and 1st in age group. Happy with the result, especially given the way I was feeling and the cross country-esque course. Won a coffee mug – which was a nice break from medals. Did a 2 mile cooldown on the course with some friends.

….
They also finally posted the Chapin 5k results. I was at a full on sprint the last tenth with that dude on my heels (thigpen)  so I never saw the finish time. It was actually better than I thought – 20:15.
http://www.athlinks.com/time.aspx?eventid=137483

Run Wild 5k

This race is pretty cool – its a course through a state park right next to my neighborhood. Starts off on a grass field, progresses through a campground gravel road, a mile or so of rolling sandy open trail then into a winding single track for the last mile. Nice crowd for this one, not sure how many. Weather was around 70 degrees, low humidity. Actually quite nice. The atmosphere was cool because the open 5k heads off a series of 4 high school cross country races (boys and girls , varsity and JV). Got there about a half hour ahead of time, drove there to avoid last year’s near miss of the start. I did a mile warmup and got back within 10 minutes of the finish.

With the gun, it was total chaos, as a very wide start group had about 100 yards to  make it into the woods/campground area, where there was a narrow bottleneck. I was able to make it up near the front, but it was crazy with all the people jammed in like that. Had no idea what my pace was – my Garmin was unreliable in the woods. Tried to stay with an age grouper that has always beaten me, though I finished ahead of him last race when he got misdirected. He was too fast today. Hitting the sandy trails was tough, it was basically a long slow incline on very soft footing. First mile was called out as 6:15, though the Garmin was coming up about .96 mile if I remember correctly. I was getting pretty gassed on the sand trail until finally we hit a nice decline. I actually got passed by an older guy and Amy, the girl from last report.  I was not happy about getting passed, but I had to defer to the air-sucking lungs at that point. Started to recover midway through mile 2, and my recover I mean not about to die anymore. Mile 2 was right at the entrance to the woods again and some pretty technical trail. They called out 13 flat just after I got there, so I guess 12:50ish for at 2 miles. Just before the woods I was able to re-pass Amy on a sandy hill. I drafted older dude most of the next half mile, when finally I decided I’d had enough and did a Adrian Petersen maneuver and passed him in the little straightaway that existed. I dont think he liked it but I did give him warning and apologized between sucking all the available oxygen in the area. Hit an open field again about 300 meters from the finish. Came up on one of the local triathletes that I’ve never come close to much less beaten. Passed him in stealth mode and we sprinted for about 50 meters but he finally gave way and I was able to hold it to the finish – 19:40. Real happy with going sub 20 again, especially with the trail course and almost 2 minutes faster than last year.  Only got 3rd in AG, but given the field I was OK with that. I’ll post the results when they come out – it wasnt chip timed and there was a 2.5 hour wait for awards! Got in 6 miles in “cool down” which was nice with the great weather.

Gave me 2 more seconds

http://sc.milesplit.us/meets/73251/results/127171

Kiwanis 5k 8/21/10
This was a race that was moved for some reason, and was competing with 2 other races in the Columbia area. I chose it because it was the official “Tour de Columbia” event for this week. Cloudy and 78 at race time, another 100 percent humidity. When I arrived, I was unsure if I was in the right place – hardly anyone was there. As race time neared, it was sad how few had shown up – I figured around 30 – official count was actually only 25. Smallest race I’ve ever done. No elites, except for one of the top female runners in our city (Amy), who has almost identical times to me. With the gun Amy took off and kept the lead most of the first mile. I was just trying to keep her within a reasonable distance. A guy blew past me in the first mile as well and ended up passing Amy near the .75 mile point.
This course was new to me, and its good that it was, or may have never shown up either. Just pure, unrelenting hills. We had a nice drop in the first half mile, but had to make most it up right away. I felt a little gassed at mile 1 already, and saw a 6:15 split, which was really too fast for this course. I paid for it dearly in the second mile – there were basically no flat areas. As soon as I would crest a leg burning incline, I would have to trash my quads on a decline and ascend another hill.  Amy was starting to slow, as well as the lead guy, but I wasnt making up much ground. Second mile split was 6:57. The hills continued in the third mile, but I started to get acclimated to the torture a little. I started closing in on the two in front of me. I could see the lead police car the whole way, which is certainly something new. Hit mile 3 just a few steps behind Amy. Kicked it in the rest of the way, passed her and painfully close to the winner. Crossed the line at 20:33. Although well off my best times, I was definitely happy with the time and result considering the conditions and course. 2nd overall, 1st in AG. Award ceremony was pretty funny – I think everyone got medals with only 25 runners. Masters female winner also finished last overall, and the third place female was a 9 year old girl.

http://www.strictlyrunning.com/RESULTS/10KIWANIS.TXT

Silver Fox Trot 5k  8/14/10
This is a true technical trail 5k complete with ditches, a monster hill, long grass, hairpin turns and lots of single track. 142 runners, overcast skies, near 80 at race time (8 am) and about 100 percent humidity. Not very pleasant when youre sweating before the gun even goes off. Spent the first half mile dodging people and trying not to run through mud (I opted for the racing flats – I know, dumb). Total chaos until an incredible mountain of a hill thinned out the field severely. Hills are my strength, and this enabled me to pass maybe 10 people, but Garmin read low 9 pace on this monster. Luckily there was a nice flat, open section just after this which enabled me to catch my breath. Seemed like a lot of people still in front of me. Started passing people towards the end of mile 1 – I think a lot of people were unfamiliar with the course and went out too fast (I ran it last year and died in a similar fashion). Split on mile 1 about 6:45, though the Garmin was having trouble with all the woods. The slower pace seemed to work in my favor, as I actually felt better after that point. I started really throwing myself around the turns and into the ditches and creek beds. Passed several more people, a couple who were walking (injured?). I tried to sprint all the downhills and straighaways, as these were the only points to pass people or to build up any good speed. Hit mile 2 right around 7 minutes flat- thought it would be faster, but it was so hard to keep up a good pace with the turns. In mile 3 I started to die a little, the heat was definitely getting to me, but seeing others in front of me start to really slow down was motivation enough. I continued to pass several people, including who I thought was the top female. I eventually broke free and saw no one else in front of me. I knew there was a pack of high school cross country runners well ahead, but the fear of getting passed myself was able to push me to the finish. Never saw the 3rd mile split – just too focused on maintaining my position. I hadnt been passed since before the hill.  Broke out of the forest and the finish line was only about 20 feet away, crossed at 21:33. This race was held to support the local high school CC team (who also ran the race). Ended up in 11th place, 1st in age group, 3rd among non-high schoolers.  I was real happy with the effort – I knew this course added about 3 minutes to your road times and I barely broke 24 minutes last year.

http://www.dutchforkrunners.com/index.php/silverfoxtrailrun-2010/overallresults/

Born in the USA 4 mile and 4 mile relay

This is a nice size race, one of the bigger summertime events, directed by the main running store in Columbia (Strictly Running). I ran it last year as my first race over the 5k distance. I had a decent time for my fitness at the time, around 28:27 or so, and it got me interested in doing the 10k, 15k and eventually the half marathon. The distance is a little awkward, tough to gauge pace. This time around I’ve been looking to do some shorter races, mostly because I view these as my potential strength. So, I decided to do the 2 x 2 mile relay option with a friend this year.  Were at similar abilities in the 5k, so I figured we would be ambitious and shoot for 12:00 a leg (6 min flat pace). I agreed to do the 2nd leg.

I got there about 45 min early and found out there was no transport to the exchange zone, so I just did the first leg as a 2 mile warmup, actually with Mr and Mrs Sig (who were doing the coed relay). When I got to the zone there were quite a few people there, more than I remember from last year. 17 relay teams in all. They had a clock at the zone and race started at 7:30. Weather was amazing for Columbia at this time of year, high 60’s I think at race time, with a breeze. Low humidity. It was nerve wracking seeing the clock start and all of us waiting around. The police car and lead runner came by at about 10:30ish. Its amazing to me to see these guys burning low 5 pace and looking so smooth doing it. A few more passed by and 12 minutes hit without my friend (Tyler) in sight. Finally he showed up just under 13 minutes – he later said he went out too fast and died. As I tagged him and took off, I realized that I was the first to leave the exchange zone. I knew there was at least one super fast guy (low 18 5ker) at the zone, but he hadnt left yet.

I decided basically to run like a bat out of hell and see what happened. There were quite a few rolling hills in the first mile, but I had the sense I was flying because I was passing a lot of the people doing the whole 4 miles. I was breathing pretty hard by the first mile, which I saw was almost exactly 6 minutes. I was a little dissapointed, because it felt even faster. The course evened out a little after that, and I knew the rest was mostly flat with a nice downhill at the end. (the 4 miler is just a lengthened 5k course that is used by 2 other races during the year). At this point I felt a little better, having gotten a little accustomed to the crazy pace. I decided to just redline it the rest of the way. Passed a high 18 5ker who was doing the whole race and was nearing in on another when I saw the downhill finish ahead. Burned down the small hill and straightaway at an absolute sprint (Garmin shows low 4 minute pace in the final 2 tenths or so). I felt kind of pukish, but in the back of my mind I realized no one had passed me. Saw the clock and finished in 24:48, 2nd mile split in 5:50, total 2 mile leg in 11:50.

I waited around nervously for the computer results thinking surely we couldnt have won the relay. As it was, my chip time was only 10th overall among the nonrelayers . Maybe someone left the zome before me that I hadnt noticed.  After about an hour wait, after all the age groups were announced, they had the relay results. Sure enough though, we took home first overall in the relay, 50 bucks, a watermelon (!), a medal and a race patch. Pretty cool! It was also a 2 mile PR for me, my only other 2 mi race was almost a year ago at 13:07.

http://www.strictlyrunning.com/results/10BUSA.txt