Ran the Elizabeth River Run 10K yesterday. The forecast throughout the week varied from thunder showers, mild temps to warm weather. The day started in the mid 60's with a forecast high of 88 F...so...It ended up being a sunny and warm...well...very warm day...at least the humidity was only in the 50's and there was a small breeze.
I woke up early Saturday with my normal routine of a shower, breakfast and relaxing, reading the morning paper before heading out to the race site.
The course takes place in downtown Portsmouth which is across the water from Norfolk. The race starts by making a couple of loops in the 'Olde Towne' section of the city, then winding along the Portsmouth waterfront in downtown, looping around the Naval Hospital along the waterfront and then ending by winding back past the start line a couple of blocks. In all a very scenic course.
I got to Portsmouth and parking was not a problem. Even though it was downtown Portsmouth and probably over 700 runners and volunteers, there was ample parking to be had very near the start/finish line. I got my number, chip and goody bag and went back to my truck to drop things off and put my number on. I had thought the race started at 8:00 and headed to the start line a couple of blocks away. When I get there, there is nobody there and talking to another runner, find out the 1 mile kids run starts at 8 and our 10K starts at 8:30. So no problem, I wander back to watch the 1 mile race and then head back to the start line with 20 minutes to start time. I warm up by running up and down a side street a couple of times and then mingle with the starting line crowd facing north...but 5 minutes to start time they tell us we are facing wrong and we all turn the other way and backup. This race is chipped timed but we don't see any timing mats at the start line and find out at the end of the race that the chips are only used for the finish gun time and not for chip time. If I had known that I would have started nearer to the start line...but that wouldn't have helped me too much anyway.
The gun goes off at 8:30 and we are off for our first clockwise mile loop in Olde Towne ending up going across the start line again going now in the other direction. We make another loop in Olde Towne going counter-clockwise now and across the start line again and then along the waterfront. I planned my mile splits to be around 6:20...my first mile split was 6:16...a little fast but not bad. Second mile split was 12:40...right where I wanted it to be. The third mile split was 19:29 with the first 5K in 20:14...14 seconds too slow. By this time it was feeling warm and I seemed to be struggling but I tried to keep up with a couple of runners also going for under 40 minutes. The fourth mile came in at 26:34 which meant I had dropped a lot and at that point I just didn't care. The fifth mile came in at 33:58...up to a 7:24 mile...I was really struggling but tried to kick it in some. Mile six came in at 40:59...down to a 7:00 mile. The finish came in at 42:13...disappointing but not really...I had given up the quest for under 40 minutes a couple of miles ago and had cruised home still in a relative good time for me. Past 10Ks I had never had a need to drink at the water stops...this race, I seemed to take water at almost every water table...at first to only take a couple of swallows running full speed and at the end slowing to gulp down the majority of the cup...I was thirsty! At the finish, I was drinking fruit juice and water for the next half hour and then downed a banana and couple of slices of pizzas...I always get hungry after a run. I didn't stay for the post race ceremonies thinking I hadn't placed in anything since I had seen quite a few grey haired men finishing in front of me...later I find out I still placed 2nd in my age group.
The final race results:
There were 54 finishers in the Male 50 to 54 age group and 651 total finishers.
Overall finish place was 46
Age group finish place was 2
Time: 42:13 for an overall pace of 6:47 per mile
1st 5K time was 20:14 for a pace of 6:31 per mile
2nd 5K time was 21:59 for a pace of 7:05 per mile
I seem content with the results...I think maybe...I just happen to be a 42 minute 10K runner at this stage of life and training. I still want that under 40 minute 10K and will up my training pace for the fall races. I got home and did 18 laps in the pool...about 200 meters.
Last weeks running totals:
Monday: Weights and general strength
Tuesday: 8.65 miles in 1:06
Wednesday: Weights and general strength
Thursday: 8.6 miles in 1:05
Friday: Rest
Saturday: 10K in 42:13, 200 meters in the pool un-timed
Sunday: Weights and general strength
Total Miles: 23.45
Hope all have a wonderful Memorial Day!
Sunday, May 27, 2007
Sunday, May 20, 2007
And Two Weeks Go By...And I'm Back!
I missed posting anything last week and I could say I was on company travel...which I was...but actually...I was so discouraged with my performance at the Frederick Marathon that I just didn't feel like doing anything and just took the week to reflect. I could say I was too busy to run after work during my days up in N VA, or that I didn't take my running gear...but I had plenty of free time and actually did take my running gear. I even went down to the gym where they had an excellent array of weight equipment, treadmills, cycles and elliptical machines...even a indoor swimming pool. I went down there every day I was there but the urge to do anything wasn't there. I did take some long walks through the neighborhoods...nice rolling hills...tree lined streets...a great place to run...but...I didn't run...not one step. I did eat a lot...the different cultural restaurants near DC is immense, and since I do like to eat...we visited different restaurants, lunch and dinner...It was great! Mornings we would stop in at Paneras and have coffee and a bear claw, Danish and relax for an hour before going in to work. Then we got back...and I'm back! I already have a 10K on tap for Saturday of the Memorial Day weekend...Elizabeth River Run ...nothing like a race to get someone motivated...and I have been training hard for it all this week...and here's how it's gone:
07-11 May: Nothing...Nada...Zilch
Saturday 12 May: 7.0 miles in 50 minutes...Intervals...warm-up at 8 mph...8-9-10-8 mph for one minute each x 4...cool down at 8 mph
Sunday: Rest...after a week of doing nothing, Saturday's workout made my legs and butt really sore!
Monday: 7.5 miles in 55 minutes...Warm-up...then 10K at 9.3 mph in 39:50...then a cool down...I'm going to break 40!
Tuesday: Weights and aerobics for 40 minutes
Wednesday: 7.5 miles in 55 minutes...Intervals...warm-up at 8 mph...8-9-10-10.5-9-8 mph x 3...cool down at 8 mph
Thursday: Weights and aerobics for 40 minutes
Friday: 7.5 miles in 55 minutes...warmup at 8 mph...run at 9.4 mph...cool down 8 mph
Saturday: Uncovered the pool, cleaned filters, scrubbed the pool cover, cleaned the pool...also must have been a great workout, because the backs of my legs were tender the next day...but...Pool's Open! Water was at 70F but it felt great! I really missed swimming after my runs.
Sunday: 12 miles at an easy 8 mph run in 1:30...felt really good.
Total running miles: 41.5 miles
07-11 May: Nothing...Nada...Zilch
Saturday 12 May: 7.0 miles in 50 minutes...Intervals...warm-up at 8 mph...8-9-10-8 mph for one minute each x 4...cool down at 8 mph
Sunday: Rest...after a week of doing nothing, Saturday's workout made my legs and butt really sore!
Monday: 7.5 miles in 55 minutes...Warm-up...then 10K at 9.3 mph in 39:50...then a cool down...I'm going to break 40!
Tuesday: Weights and aerobics for 40 minutes
Wednesday: 7.5 miles in 55 minutes...Intervals...warm-up at 8 mph...8-9-10-10.5-9-8 mph x 3...cool down at 8 mph
Thursday: Weights and aerobics for 40 minutes
Friday: 7.5 miles in 55 minutes...warmup at 8 mph...run at 9.4 mph...cool down 8 mph
Saturday: Uncovered the pool, cleaned filters, scrubbed the pool cover, cleaned the pool...also must have been a great workout, because the backs of my legs were tender the next day...but...Pool's Open! Water was at 70F but it felt great! I really missed swimming after my runs.
Sunday: 12 miles at an easy 8 mph run in 1:30...felt really good.
Total running miles: 41.5 miles
Monday, May 7, 2007
Frederick Marathon 06 May 07
If I were to sum it up in one word...Disappointing! Two words...Very Disappointing! The mind was willing but the body failed me...I knew I could do it, I wanted to do it...but the body said...No.
Drove up to Frederick, MD Saturday afternoon in sporadic rain and lots of traffic...especially near DC. Checked into the motel...which was across the street from the stadium where the event was being staged...and then drove over to the stadium to get my packet...could have walked but I wanted to drive around town and check it out. Got my bib and was surprised to see Jon...a buddy I had run my first marathon in Richmond and also my second, Shamrock...we were going to run this one together but he had developed an injury from Shamrock and wasn't running. He was there volunteering for Kale Running. Picked up the rest of the goodies including a nice hat, tech shirt, gloves and other little things. Walked around the expo but there wasn't much to see...only one vender...which was odd. I left and drove around town...rolling hills everywhere. Now Chesapeake and most of the Hampton Roads area is about as flat as a pancake...the only hills are Mount Trashmore...yes it's a hill built from trash and is now a park...and then there is Ft Story with some. So these "Rolling Hills" was quite intimidating. I got something to eat and then walked back to the stadium to check out the twilight 5K race and then some fireworks.
Walked back to the motel to get some sleep...Sleep!...What is That? First, when I booked my room, I know I asked for a no smoking room...but I get a smoker's room...and asking at the front desk...they swear I booked a smoking room. They have no other rooms available...so I go back to my room. The room reeked of smoke...I thought it might be coming from the room next door and stuffed pillows under the crack of the door that adjoins two rooms...the room just stank of smoke. I get everything ready for the morning, set the alarm for 5:00 a.m. and go to bed...it's now about 10:30. All through the night I hear doors banging, dogs barking and vehicles coming and going...and of course the room AC is constantly coming on and off...I wasn't going to turn that off because it was providing me with much needed oxygen. I don't remember sleeping...I kept looking at the clock and I swear I saw every hour go by until 5:00...good thing I had plenty of sleep the night before.
I get up at 5:00, shower and have my breakfast...cereal, banana, bagel and coffee and relax a bit and get ready for the race. I pack my race shorts with three Gels and four capsules of Endurolyte...somthing new that they say helps prevent muscle cramps...and some money...in case I need to buy something...for some reason I always take some money. Checkout is at noon, so I go to the desk and ask for a late check out around 1:00 so I can take a shower after...I'm glad I did...and others did also because the clerk said she would add my name to the list.
I leave the motel around 7:00...the race starts at 7:30 and the motel is only about 1000 meters from the start line. I join the long line to the bathrooms and by 7:15, I'm at the starting area looking for the 3:30 pace group...but the closest pace group I see is 3:40...3:40 will not do! I look for the 3:20 pace group...but nadda. I ask the 3:40 pace leader and he says there might not be one because nobody may have signed up. And I think...Oh great!...I was depending on a pace group to keep me at an even pace...now what am I going to do. All the time up to the start, I'm looking around for the pace group. The temp is in the high 40's...expected to reach 60 with wind...they say we will have 15-17 mph winds with gusts of 25 mph! They tell us that due to the high winds some of the mile markers won't be up...but will be on the side laying down or marked on the street, and there will be no electronic timers along the course.
The starting gun goes off at 7:30 on the dot...Kale Running seems to always start on time...and we are off. I start my clock as we cross the starting mats and I follow the crowd in front of me. As we circle the outside of the stadium and about 1/2 mile into the run, we see people that are just getting off the bus shuttles and running to the start line...apparently they didn't have enough buses and a lot were late. Around the seven-minute mark, I'm looking for the first mile marker and never see it...I ask the runners around me and they haven't seen it either. Mile 2 is there and I check my watch and its 13:52...way too fast. I try to slow my pace and at Mile 3 it is 20:56...still too fast and I slow it some more. Miles 4 and 5 come in at 28:17 and 35:37...it seems to be a good pace and I even feel like it's way to slow but I try to slow it even more. Mile 6 is 43:04 and 7 at 50:37 and I take it down some more...it sure is hard pacing yourself! Miles 8 and 9 are just where I want to be pace wise at 58:33 and 1:06:29...a 7:55 pace. I take a pit stop between mile 9 and 10 in some trees and mile 10 comes in at 1:15:11...lost some time...but still good on time, pace and feeling great! As I'm running I try to chat with the other racers...trying to figure out who is running what pace and their goal time...so I can run with someone...I hate running alone! I finally meet up with a girl from Jersey...Tara, who is on a 3:20 goal and...she has a Garmin! This is her 11th marathon...her best is 3:20 but she just had a baby four months ago and still wants to PR. My respect for women runners is way up there! She was still running into her 8th month of pregnancy and here she is running a marathon after giving birth four months later...amazing. I shared my goals and she wants to help pace me...so...With her pacing with her Garmin...the next three miles are even 8 minute miles so we reach 13 miles in 1:39:01...the half around 1:40...which was still kind of fast so the next three miles we took it down some more, so at 16 we were at 2:04:37. About mile 17...we go through the cemetery just above the start line and the stadium...and the finish line. It is soo cruel to have to pass the finish line as you're heading away for miles 18-21. Around the 18 mile mark I feel Tara start slowing down but she reassures me that we are still on pace for 3:30...so I place my trust in her. Around mile 20 we meet up with her husband...who is meeting her about every 5 miles along the course...and she tells him her knee isn't feeling good...which concerns me...but I try to encourage her telling her there's only 10K left. We go through 20 miles at 2:40:12...which means we are right around 8 minute mile pace and we can't drop anymore...10K to go and it seems doable in 50 minutes...piece of cake...I'm elated at this point...but Tara is laboring and really falling off the pace...I keep waiting for her and encouraging her...but she keeps falling back and wishes me luck. I slowly lose her from 20-21...when I start having my problems between miles 21-22. My right leg starts cramping up...bad...the kind that stops you in your tracks...I hobble to the side of the road and try to stretch and massage...I'm working at it desperate for the muscles to relax. I take a few steps...it cramps up again, I massage and stretch. Finally I get to the point where I can run...but at a very diminished pace. This keeps on for the next three miles...at mile 23, my time is 3:15:14...with healthy legs I could easily churn out a 5K in 21 minutes...but not now. What a turn of emotions...from elation to knowing I can do the last 10K in 50 minutes to knowing that I can't get the last 5K in the require goal time of even 3:35. The last three hills are brutal...at least for me in my state...but I am able to run up all three...although it is real slow going. I reach the last downhill and see the stadium lights in the distance and finally make the last turn into the stadium...we run the warning track entering in from the first base line and running the track along the back around to the third base line and make the turn coming home...to the finish! One more cruel hill awaits though...although not much...just a practice pitchers mound in the middle of the track just before the finish mat. I go through the finish with the time showing 3:58 something...chip time was 3:57:55...not even a PR! Really disappointing! I waited around for Tara...but never saw her finish...perhaps she didn't...I can't find her in the results...I hope she did finish.
What did me in?
1. Going out too fast?...Likely...I do tend to go out fast...a pace group would have been nice.
2. Dehydration/not enough electrolytes?...Not likely...I hydrate and eat well a few days before races and I hydrated at every water stop from four miles on. I took gels at mile 8, 14 and 22. I took the Enduralytes one capsule 10 minutes before the race with a banana and one capsule every hour.
3. Weather?...Cold and windy...didn't really seem a problem except later in the day it was gusting pretty good and it was in our face all the way from mile 22 till entering in the stadium.
4. Hills?...Most likely...even though they were "rolling" hills, I think they took a toll on my legs...especially since my legs are not use to them. The hills although not steep seemed to be endless...we were constantly going up and down from miles 1-19, then it was mostly flat until miles 23-26, when they seemed worse. The only leg that really cramped up was my right upper leg...in the hams. There were no problem with my calves and I can't remember my left leg giving me any problems.
Conclusion: I need to work on my miles...longer miles on my long days to build up my legs and more miles per week...or maybe...just maybe...I just need to finish a marathon in less than 3 hours...before the cramping starts!
Race Results:
There were 60 finishers in the Male 50 to 54 age group and 721 total finishers.
Overall finish place was 294
Age group finish place was 20
Gender finish place was 253
Time: 3:57:55.80 for a pace of 9:05 per mile
6.4M split was 47:09.40 for a pace of 7:21 per mile...3rd in Age Group
13.1M split was 52:53.30 for a pace of 7:54 per mile...4th in Age Group
17.4M split was 36:14.20 for a pace of 8:26 per mile...6th in Age Group
Finish split was 1:41:44:50 for a pace of 11:34 per mile...20th in Age Group
Did I mention...After the race, I went back to the motel room and soaked in the bathtub for 20 minutes and then drove the four hours back home and mowed the lawn...Well...I had to. I didn't mow it Friday or Saturday because I didn't want my sinuses all stuffed up for the race. I had to do it when I got back because with all the rain there was no way I was going to leave it another week till I got back from my company travel this week to DC.
This morning the legs and feet feel good...a little tightness in the upper legs...If I could just solve this leg cramping problem three hours into a race.
Drove up to Frederick, MD Saturday afternoon in sporadic rain and lots of traffic...especially near DC. Checked into the motel...which was across the street from the stadium where the event was being staged...and then drove over to the stadium to get my packet...could have walked but I wanted to drive around town and check it out. Got my bib and was surprised to see Jon...a buddy I had run my first marathon in Richmond and also my second, Shamrock...we were going to run this one together but he had developed an injury from Shamrock and wasn't running. He was there volunteering for Kale Running. Picked up the rest of the goodies including a nice hat, tech shirt, gloves and other little things. Walked around the expo but there wasn't much to see...only one vender...which was odd. I left and drove around town...rolling hills everywhere. Now Chesapeake and most of the Hampton Roads area is about as flat as a pancake...the only hills are Mount Trashmore...yes it's a hill built from trash and is now a park...and then there is Ft Story with some. So these "Rolling Hills" was quite intimidating. I got something to eat and then walked back to the stadium to check out the twilight 5K race and then some fireworks.
Walked back to the motel to get some sleep...Sleep!...What is That? First, when I booked my room, I know I asked for a no smoking room...but I get a smoker's room...and asking at the front desk...they swear I booked a smoking room. They have no other rooms available...so I go back to my room. The room reeked of smoke...I thought it might be coming from the room next door and stuffed pillows under the crack of the door that adjoins two rooms...the room just stank of smoke. I get everything ready for the morning, set the alarm for 5:00 a.m. and go to bed...it's now about 10:30. All through the night I hear doors banging, dogs barking and vehicles coming and going...and of course the room AC is constantly coming on and off...I wasn't going to turn that off because it was providing me with much needed oxygen. I don't remember sleeping...I kept looking at the clock and I swear I saw every hour go by until 5:00...good thing I had plenty of sleep the night before.
I get up at 5:00, shower and have my breakfast...cereal, banana, bagel and coffee and relax a bit and get ready for the race. I pack my race shorts with three Gels and four capsules of Endurolyte...somthing new that they say helps prevent muscle cramps...and some money...in case I need to buy something...for some reason I always take some money. Checkout is at noon, so I go to the desk and ask for a late check out around 1:00 so I can take a shower after...I'm glad I did...and others did also because the clerk said she would add my name to the list.
I leave the motel around 7:00...the race starts at 7:30 and the motel is only about 1000 meters from the start line. I join the long line to the bathrooms and by 7:15, I'm at the starting area looking for the 3:30 pace group...but the closest pace group I see is 3:40...3:40 will not do! I look for the 3:20 pace group...but nadda. I ask the 3:40 pace leader and he says there might not be one because nobody may have signed up. And I think...Oh great!...I was depending on a pace group to keep me at an even pace...now what am I going to do. All the time up to the start, I'm looking around for the pace group. The temp is in the high 40's...expected to reach 60 with wind...they say we will have 15-17 mph winds with gusts of 25 mph! They tell us that due to the high winds some of the mile markers won't be up...but will be on the side laying down or marked on the street, and there will be no electronic timers along the course.
The starting gun goes off at 7:30 on the dot...Kale Running seems to always start on time...and we are off. I start my clock as we cross the starting mats and I follow the crowd in front of me. As we circle the outside of the stadium and about 1/2 mile into the run, we see people that are just getting off the bus shuttles and running to the start line...apparently they didn't have enough buses and a lot were late. Around the seven-minute mark, I'm looking for the first mile marker and never see it...I ask the runners around me and they haven't seen it either. Mile 2 is there and I check my watch and its 13:52...way too fast. I try to slow my pace and at Mile 3 it is 20:56...still too fast and I slow it some more. Miles 4 and 5 come in at 28:17 and 35:37...it seems to be a good pace and I even feel like it's way to slow but I try to slow it even more. Mile 6 is 43:04 and 7 at 50:37 and I take it down some more...it sure is hard pacing yourself! Miles 8 and 9 are just where I want to be pace wise at 58:33 and 1:06:29...a 7:55 pace. I take a pit stop between mile 9 and 10 in some trees and mile 10 comes in at 1:15:11...lost some time...but still good on time, pace and feeling great! As I'm running I try to chat with the other racers...trying to figure out who is running what pace and their goal time...so I can run with someone...I hate running alone! I finally meet up with a girl from Jersey...Tara, who is on a 3:20 goal and...she has a Garmin! This is her 11th marathon...her best is 3:20 but she just had a baby four months ago and still wants to PR. My respect for women runners is way up there! She was still running into her 8th month of pregnancy and here she is running a marathon after giving birth four months later...amazing. I shared my goals and she wants to help pace me...so...With her pacing with her Garmin...the next three miles are even 8 minute miles so we reach 13 miles in 1:39:01...the half around 1:40...which was still kind of fast so the next three miles we took it down some more, so at 16 we were at 2:04:37. About mile 17...we go through the cemetery just above the start line and the stadium...and the finish line. It is soo cruel to have to pass the finish line as you're heading away for miles 18-21. Around the 18 mile mark I feel Tara start slowing down but she reassures me that we are still on pace for 3:30...so I place my trust in her. Around mile 20 we meet up with her husband...who is meeting her about every 5 miles along the course...and she tells him her knee isn't feeling good...which concerns me...but I try to encourage her telling her there's only 10K left. We go through 20 miles at 2:40:12...which means we are right around 8 minute mile pace and we can't drop anymore...10K to go and it seems doable in 50 minutes...piece of cake...I'm elated at this point...but Tara is laboring and really falling off the pace...I keep waiting for her and encouraging her...but she keeps falling back and wishes me luck. I slowly lose her from 20-21...when I start having my problems between miles 21-22. My right leg starts cramping up...bad...the kind that stops you in your tracks...I hobble to the side of the road and try to stretch and massage...I'm working at it desperate for the muscles to relax. I take a few steps...it cramps up again, I massage and stretch. Finally I get to the point where I can run...but at a very diminished pace. This keeps on for the next three miles...at mile 23, my time is 3:15:14...with healthy legs I could easily churn out a 5K in 21 minutes...but not now. What a turn of emotions...from elation to knowing I can do the last 10K in 50 minutes to knowing that I can't get the last 5K in the require goal time of even 3:35. The last three hills are brutal...at least for me in my state...but I am able to run up all three...although it is real slow going. I reach the last downhill and see the stadium lights in the distance and finally make the last turn into the stadium...we run the warning track entering in from the first base line and running the track along the back around to the third base line and make the turn coming home...to the finish! One more cruel hill awaits though...although not much...just a practice pitchers mound in the middle of the track just before the finish mat. I go through the finish with the time showing 3:58 something...chip time was 3:57:55...not even a PR! Really disappointing! I waited around for Tara...but never saw her finish...perhaps she didn't...I can't find her in the results...I hope she did finish.
What did me in?
1. Going out too fast?...Likely...I do tend to go out fast...a pace group would have been nice.
2. Dehydration/not enough electrolytes?...Not likely...I hydrate and eat well a few days before races and I hydrated at every water stop from four miles on. I took gels at mile 8, 14 and 22. I took the Enduralytes one capsule 10 minutes before the race with a banana and one capsule every hour.
3. Weather?...Cold and windy...didn't really seem a problem except later in the day it was gusting pretty good and it was in our face all the way from mile 22 till entering in the stadium.
4. Hills?...Most likely...even though they were "rolling" hills, I think they took a toll on my legs...especially since my legs are not use to them. The hills although not steep seemed to be endless...we were constantly going up and down from miles 1-19, then it was mostly flat until miles 23-26, when they seemed worse. The only leg that really cramped up was my right upper leg...in the hams. There were no problem with my calves and I can't remember my left leg giving me any problems.
Conclusion: I need to work on my miles...longer miles on my long days to build up my legs and more miles per week...or maybe...just maybe...I just need to finish a marathon in less than 3 hours...before the cramping starts!
Race Results:
There were 60 finishers in the Male 50 to 54 age group and 721 total finishers.
Overall finish place was 294
Age group finish place was 20
Gender finish place was 253
Time: 3:57:55.80 for a pace of 9:05 per mile
6.4M split was 47:09.40 for a pace of 7:21 per mile...3rd in Age Group
13.1M split was 52:53.30 for a pace of 7:54 per mile...4th in Age Group
17.4M split was 36:14.20 for a pace of 8:26 per mile...6th in Age Group
Finish split was 1:41:44:50 for a pace of 11:34 per mile...20th in Age Group
Did I mention...After the race, I went back to the motel room and soaked in the bathtub for 20 minutes and then drove the four hours back home and mowed the lawn...Well...I had to. I didn't mow it Friday or Saturday because I didn't want my sinuses all stuffed up for the race. I had to do it when I got back because with all the rain there was no way I was going to leave it another week till I got back from my company travel this week to DC.
This morning the legs and feet feel good...a little tightness in the upper legs...If I could just solve this leg cramping problem three hours into a race.
Saturday, April 28, 2007
Chesapeake Bay 10K 28 Apr 07
At the last minute, I decided to go ahead and run the Chesapeake Bay 10K instead of doing a 14 mile run...I can still get the 14 in on Monday, do a short 6-7 mile tempo run Wednesday and an easy 6-7 mile run on Friday before the Frederick marathon on Sunday...besides, I wanted to see what I could do on a 10K since my last and first 10K was last November when the time was 44:29. My main goal was to PR with my ultimate goal to break 40 minutes. I woke up early as usual with a shower and breakfast and read the paper till about 6:30 and headed for the race.
The race takes place on the beaches of the Chesapeake Bay in Norfolk. You have the beaches on one side with some parks, restaurants and houses and on the other side, businesses and houses...so somewhat scenic...as long as you look toward the beach! The temperature was about 64 F but the humidity was probably around 95...we had some heavy rain the night before and it was still misty at times with the sun peeking in and out. The course was an out and back for about five miles and then a smaller out and back the other way finishing in a park on the beach.
There were long lines to get race numbers, t-shirts and timing chips for the people that were pre-registered, but the line to register was...well there was no lines...just a couple of us filling out the paperwork, paying and getting our numbers and chips. I put my chip and number on and then hung out at my favorite place at races...the port-a-lets! There were beach restrooms but for some reason they were being cleaned...go figure! After, I ran easy for about five minutes for my warm up and then back to the restrooms... this time they were done cleaning them...and then headed to the start line getting near the front about 5-10 yards away...there were only about 400 runners but we were all trying to crowd into a single lane of a four lane road...the single lane was all they could block off for the race because there was other road work being done.
The starting gun sounded exactly at 8:00 and we were off on the first out and back. I remembered to properly start my watch this time and made sure by watching the seconds start up. The first couple of miles I stayed with a pack of runners that were going at what I thought was about a 6:30 pace but the first mile clock showed us going through at 6:15 and then we settled into a slower pace and went through the second mile in about 12:45. We went through the first turn around and hit the 5K timing mat in 20:21. Meanwhile the pack I was with started to lose runners...either faster or slower... and eventually I was running alone. Since there were electronic timers on the course almost every 2 miles, I didn't bother...or forgot to set each one mile lap times...I wish I had, to be able to check the performance at every mile would have been helpful in plotting my next 10K in May. We passed back over the start line and continued on to our next out and back the opposite way...we could see the finish line to our left as we went out and I tried to see what the time read but couldn't see it clearly. We did our final turn around and headed for the finish line. Looking at my watch, I knew the under 40 minute mark was out of reach but tried to up the pace. The last .2 I could see the finish line and tried to sprint as the seconds on the clock slowly ticked away. I crossed the finish line as the clock showed 42:01, disappointed not only in not breaking 40 minutes but also going over 42...and...later I find out the guy who came in first in my age group was from Albuquerque NM!...why did he come all the way over here to run this small race!. But...I was happy in knowing that I had PR'd from my previous by over 2 minutes. As I was talking with some runners and eating...running always makes me hungry...there was an announcement that the first set of times were posted, so we start wandering over to the time sheets where there were already long lines. I finally get to the sheets and look for my name...Overall Place 33...Gun Time: 42:01:80...Chip time 41:58:55...Age place 2...I hadn't even thought my chip time would be that much different from my gun time since I started not too far from the front. I did the happy dance!
Race Results:
There were 16 finishers in the Male 50 to 54 age group and 362 total finishers.
Overall finish place was 33
Age group finish place was 2
Gender finish place was 30
Time: 41:58.55 for an overall pace of 6:46 per mile
1st 5K time was 20:21.35 for a pace of 6:37 per mile
2nd 5K time was 21:37.20 for a pace of 6:58 per mile
The race takes place on the beaches of the Chesapeake Bay in Norfolk. You have the beaches on one side with some parks, restaurants and houses and on the other side, businesses and houses...so somewhat scenic...as long as you look toward the beach! The temperature was about 64 F but the humidity was probably around 95...we had some heavy rain the night before and it was still misty at times with the sun peeking in and out. The course was an out and back for about five miles and then a smaller out and back the other way finishing in a park on the beach.
There were long lines to get race numbers, t-shirts and timing chips for the people that were pre-registered, but the line to register was...well there was no lines...just a couple of us filling out the paperwork, paying and getting our numbers and chips. I put my chip and number on and then hung out at my favorite place at races...the port-a-lets! There were beach restrooms but for some reason they were being cleaned...go figure! After, I ran easy for about five minutes for my warm up and then back to the restrooms... this time they were done cleaning them...and then headed to the start line getting near the front about 5-10 yards away...there were only about 400 runners but we were all trying to crowd into a single lane of a four lane road...the single lane was all they could block off for the race because there was other road work being done.
The starting gun sounded exactly at 8:00 and we were off on the first out and back. I remembered to properly start my watch this time and made sure by watching the seconds start up. The first couple of miles I stayed with a pack of runners that were going at what I thought was about a 6:30 pace but the first mile clock showed us going through at 6:15 and then we settled into a slower pace and went through the second mile in about 12:45. We went through the first turn around and hit the 5K timing mat in 20:21. Meanwhile the pack I was with started to lose runners...either faster or slower... and eventually I was running alone. Since there were electronic timers on the course almost every 2 miles, I didn't bother...or forgot to set each one mile lap times...I wish I had, to be able to check the performance at every mile would have been helpful in plotting my next 10K in May. We passed back over the start line and continued on to our next out and back the opposite way...we could see the finish line to our left as we went out and I tried to see what the time read but couldn't see it clearly. We did our final turn around and headed for the finish line. Looking at my watch, I knew the under 40 minute mark was out of reach but tried to up the pace. The last .2 I could see the finish line and tried to sprint as the seconds on the clock slowly ticked away. I crossed the finish line as the clock showed 42:01, disappointed not only in not breaking 40 minutes but also going over 42...and...later I find out the guy who came in first in my age group was from Albuquerque NM!...why did he come all the way over here to run this small race!. But...I was happy in knowing that I had PR'd from my previous by over 2 minutes. As I was talking with some runners and eating...running always makes me hungry...there was an announcement that the first set of times were posted, so we start wandering over to the time sheets where there were already long lines. I finally get to the sheets and look for my name...Overall Place 33...Gun Time: 42:01:80...Chip time 41:58:55...Age place 2...I hadn't even thought my chip time would be that much different from my gun time since I started not too far from the front. I did the happy dance!
Race Results:
There were 16 finishers in the Male 50 to 54 age group and 362 total finishers.
Overall finish place was 33
Age group finish place was 2
Gender finish place was 30
Time: 41:58.55 for an overall pace of 6:46 per mile
1st 5K time was 20:21.35 for a pace of 6:37 per mile
2nd 5K time was 21:37.20 for a pace of 6:58 per mile
Sunday, April 22, 2007
Week of 15 Apr 07
I'm still training for the Frederick Marathon 6 Jun and this is how my training week has gone.
Sunday...The day after the half marathon, I took inventory of aching body parts and was very surprised at very little aches and no pain at all. I did 1.5 miles just to stretch things out and make sure everything was functioning properly. I did about 40 minutes of aerobics and weights and then did half mile of fast walking to start and then half mile of running at 8 mph and then finished with a half mile of fast walking...all on the treadmill...and everything was feeling great. It's been a very long time since I have been able to run without shin or toe pain after.
Monday...Went to the fitness center and did 7 miles on the treadmill alternating the speed from 8-10 mph. A great workout and felt strong at the end.
Tuesday...Rest day but did 40 minutes of aerobics and weight.
Wednesday...The fitness center again and did 7 miles on the treadmill, starting at 8 mph and increasing speed gradually till finishing at 10 mph.
Thursday...Rest day with 40 minutes of aerobics and weights.
Friday...11.68 miles in 1:33:14...Outside...It was such a nice day out after work...about 60 degrees with a cool 5-10 mph breeze. I wanted to do more but I already planned a 20-mile long run on Sunday.
Saturday...Rest day...Did a bunch of yard work...edging, weed whacking and mowing...so you could say it was like cross training. :o)
Sunday...20 mile long run outside...well I did 18 miles running and final two miles walking. It started out a gorgeous day...temps in the 60s with a nice breeze...the weather cast the night before said it would get to around 72...a nice day for a long run...so I thought. I did the long run at the same place we did the half last week and wanted to do the complete 20 mile course...it's an out and back for 1.5 miles in one direction and 8.5 miles in the other with very few farm houses in between...no stores and no water fountains. I took a water bottle, 2-12oz of Gatorade and a banana, which I left in the truck. The first 3 miles out and back brought me back to my truck around 21 minutes where I drank some water and Gatorade and decided to take the rest of the Gatorade with me to stash along the trail. The next out and back is 8.5 miles out and I started off again. Around the 3.25-mile mark, I stashed the drink bottle near a fallen tree after taking a good pull on it. The rest of the 8.5-mile out was uneventful and I was still feeling good. There were a lot of bikers out and only a handful of runners...the runners all coming back. It started getting hot, and I started getting thirsty a few minutes after I made the turn at the turn around point...8.5 miles from my truck, 11.5 miles into my run and 5.25 miles from my stashed drink bottle...and the heat of the day was building...it must have been in the high 70's by then. I remember seeing a boat ramp at the 6-mile mark and decided I would ask the people there for some water...Did I mention I was getting very thirsty. Before I got to the boat ramp I saw a bunch of people sitting under the shade of some trees near a house and decided to ask them for water. I asked if I could use their hose but the guy went inside and brought out a cold bottle of bottled water. I drank half the bottle while talking with the guys there and then thanked them and continued on my way. I slowed my pace down so as to conserve energy and nursed the bottle for the next couple of miles. I got to my stashed Gatorade again very thirsty and hot. I drank half of it on the spot...by now the temps must have been in the 80's and I wasn't feeling too well...a little dizzy and very hot. I walked and ran for a little over a mile more and then decided since this was a training run there was no sense endangering myself of heat exhaustion or stroke, so I walk the last two miles. I got to my truck very hot, thirsty, weak and nauseous and drank some of my water, ate the banana and then went over to one of the picnic benches to sip more water and Gatorade and cool off. I stayed until most of the nausea went away and then drove home and took a nice cool shower. Surprisingly I didn't really cramp up until after my shower and I was laying watching a game on the TV. During the last part of the run, I felt my calves and quads trying to cramp up but they never did, but resting, each muscle group decided to cramp...even the toes…they took turns inflicting pain and discomfort. Next time…I stash a lot more liquids…or better yet…I’ll do the runs in the safety of the fitness center. But it was a gorgeous weekend weather wise!
Recap:
Sunday: 1.5 miles
Monday: 7 miles
Tuesday: Rest
Wednesday: 7 miles
Thursday: Rest
Friday: 11.68 miles
Saturday: Rest
Sunday: 20 miles
Total miles: 44 running miles
This week and next will be taper weeks although I may run a 10K Race next Saturday...will see how this week goes.
Sunday...The day after the half marathon, I took inventory of aching body parts and was very surprised at very little aches and no pain at all. I did 1.5 miles just to stretch things out and make sure everything was functioning properly. I did about 40 minutes of aerobics and weights and then did half mile of fast walking to start and then half mile of running at 8 mph and then finished with a half mile of fast walking...all on the treadmill...and everything was feeling great. It's been a very long time since I have been able to run without shin or toe pain after.
Monday...Went to the fitness center and did 7 miles on the treadmill alternating the speed from 8-10 mph. A great workout and felt strong at the end.
Tuesday...Rest day but did 40 minutes of aerobics and weight.
Wednesday...The fitness center again and did 7 miles on the treadmill, starting at 8 mph and increasing speed gradually till finishing at 10 mph.
Thursday...Rest day with 40 minutes of aerobics and weights.
Friday...11.68 miles in 1:33:14...Outside...It was such a nice day out after work...about 60 degrees with a cool 5-10 mph breeze. I wanted to do more but I already planned a 20-mile long run on Sunday.
Saturday...Rest day...Did a bunch of yard work...edging, weed whacking and mowing...so you could say it was like cross training. :o)
Sunday...20 mile long run outside...well I did 18 miles running and final two miles walking. It started out a gorgeous day...temps in the 60s with a nice breeze...the weather cast the night before said it would get to around 72...a nice day for a long run...so I thought. I did the long run at the same place we did the half last week and wanted to do the complete 20 mile course...it's an out and back for 1.5 miles in one direction and 8.5 miles in the other with very few farm houses in between...no stores and no water fountains. I took a water bottle, 2-12oz of Gatorade and a banana, which I left in the truck. The first 3 miles out and back brought me back to my truck around 21 minutes where I drank some water and Gatorade and decided to take the rest of the Gatorade with me to stash along the trail. The next out and back is 8.5 miles out and I started off again. Around the 3.25-mile mark, I stashed the drink bottle near a fallen tree after taking a good pull on it. The rest of the 8.5-mile out was uneventful and I was still feeling good. There were a lot of bikers out and only a handful of runners...the runners all coming back. It started getting hot, and I started getting thirsty a few minutes after I made the turn at the turn around point...8.5 miles from my truck, 11.5 miles into my run and 5.25 miles from my stashed drink bottle...and the heat of the day was building...it must have been in the high 70's by then. I remember seeing a boat ramp at the 6-mile mark and decided I would ask the people there for some water...Did I mention I was getting very thirsty. Before I got to the boat ramp I saw a bunch of people sitting under the shade of some trees near a house and decided to ask them for water. I asked if I could use their hose but the guy went inside and brought out a cold bottle of bottled water. I drank half the bottle while talking with the guys there and then thanked them and continued on my way. I slowed my pace down so as to conserve energy and nursed the bottle for the next couple of miles. I got to my stashed Gatorade again very thirsty and hot. I drank half of it on the spot...by now the temps must have been in the 80's and I wasn't feeling too well...a little dizzy and very hot. I walked and ran for a little over a mile more and then decided since this was a training run there was no sense endangering myself of heat exhaustion or stroke, so I walk the last two miles. I got to my truck very hot, thirsty, weak and nauseous and drank some of my water, ate the banana and then went over to one of the picnic benches to sip more water and Gatorade and cool off. I stayed until most of the nausea went away and then drove home and took a nice cool shower. Surprisingly I didn't really cramp up until after my shower and I was laying watching a game on the TV. During the last part of the run, I felt my calves and quads trying to cramp up but they never did, but resting, each muscle group decided to cramp...even the toes…they took turns inflicting pain and discomfort. Next time…I stash a lot more liquids…or better yet…I’ll do the runs in the safety of the fitness center. But it was a gorgeous weekend weather wise!
Recap:
Sunday: 1.5 miles
Monday: 7 miles
Tuesday: Rest
Wednesday: 7 miles
Thursday: Rest
Friday: 11.68 miles
Saturday: Rest
Sunday: 20 miles
Total miles: 44 running miles
This week and next will be taper weeks although I may run a 10K Race next Saturday...will see how this week goes.
Sunday, April 15, 2007
Dismal Swamp Stomp Half Marathon 14 Apr 07
This post is the first of hopefully many others...I just want to get this off the ground! I had created this blog after Natalie, who has a great blog site, had suggested it quite a while back, but just didn't know what to write. I cruised around and looked at other blogs and got some ideas but everyone else's blogs looked so great and they wrote so well...I guess I was intimidated...somewhat. Sooo....I'll just jump in here with my first race report and later I will get caught up for the last year.
I ran in the inaugural Dismal Swamp Stomp yesterday...my second half marathon. All through the week I had been watching the weather report because it had been forecasting rain and high temps...which I wasn't looking forward to. Race day was almost a perfect cloudy 48 degrees and no wind but it was still projected to rain later in the morning. I woke up at 5:00 and did my normal morning routine...showered, dressed, ate breakfast (cereal with a banana and coffee...in case you wanted to know) and relaxed a bit until Melissa (my daughter) came down to get ready...she is in JROTC and their group was manning one of the water stations...but she didn't know which one...I ask her to call me to let me know...although it's hard to miss a bunch of teenagers with JROTC t-shirts on. She leaves because they need to be there early. My wife comes down after Melissa leaves and goes takes her shower...she has never come to one of my races because she always has something else going on...and I'm thinking she just might show up this time...at least she hasn't said anything about other plans. I tell her bye and I'm out the door around 6:50 just as Melissa calls back saying she's hungry and would I stop at Hardy's to pick something up for her and meet her around the start line and I agree. She calls back a few minutes later saying never mind because they are already being taken to the water station...but still doesn't know which one. The drive to the race is a short one since I only live about 10 minutes away. She calls back as I'm parking and says she will be at the 1 and 12 mile marker ( this is an out and back course)
The race course is on a 8.25 mile section of an old two lane highway (Route 17) that runs next to the intercoastal waterway...the waterway runs from way up north near NY to Fl...I've heard...but we are only running a 6.5 mile out and back section that has recently been made into the Great Dismal Swamp Trail and park where people can hike, bike, rollerblade, walk their dogs, ride horses, fish...they can almost do anything except use motorized vehicles. So it is a very pretty setting with a long straight two lane asphalt road with water on one side and trees and bushes on both sides. When the trail was first created, a Boy Scout...as part of his Eagle Scout project...had put out quarter mile markers the length of the 8.25 mile main section, so it is a great place to run and bike and a great place to have bike and running races. The beauty of it also is that it's a great place to do long runs...an out and back on the main trail is 17 miles but there is an additional 1.5 mile section of road connected to it, so it's great for a 20 mile run also.
I get to the course and get parked about a mile from the start line. They do have vans shuttling runners to the start area, but I'm there early so I walk/jog to the start are as a warm up. As I get near the start area, I see a stream of cars coming in from both directions and think there is noway they can get over 1600 runner's vehicles in such a small area...but they evidently did...although later I heard that some runners were late to the start line...some almost 30 minutes. I wait near the port-a-potties since I usually have to go two or three times before the race, and look for people I know but can't spot any...which is unusual...there are lots of local races in Virginia Beach and Norfolk and you usually see the normal local runners. I get my three potty breaks in and it's 10 minutes before race time and I head to the start line and look for the 1:30 pace group...that is my ultimate goal to break 1:30 with a realistic goal of under 1:40...my previous race PR was 1:45 six months ago and during my training I have run 1:38 and 1:36 and during the Shamrock marathon just a month ago, my 13.1 mile split was 1:43. Five minutes before the start of the race...I feel the urge to go...again! But the port-a-potties are about 300 yards back with long lines. I look around for a suitable spot and since there are lots of trees around, I head to the canal side with some nice size trees, and then of course...I can't get it started. I hear from the speakers as the guy is counting down how many more minutes to the start time..."It is now two minutes till start time"...come on any day now..."It is now one minute to start time"...and I'm finally going..."It is 30 seconds till start time"...and I'm still going and trying to hurry...10...9...8...I finish and race to the start line...3...2...1...and we're off and I push start on my watch as I cross the start line. The Kenyans, Ethiopians and other elites are of course sprinting way in front already. I spy the 1:30 pace group and settle in with them...there are only about four of us. The pace seems to be really fast but I'm thinking I just need a few miles to loosen up and all will be fine and then glance at my watch at the .5 mile marker and see that my watch hadn't started...I guess I didn't push the start hard enough. So I decide to rely on the actual time which was real close to the start time at 8:00. We get near the 1 mile water stop and see a line of JROTC cadets in their blue t-shirts and pick out my daughter...and tell her hi as I get a cup of water still running full stride, and she says "Go Daddy!"...I don't need the water yet but I get one anyway and take a few sips and throw it at a trash receptacle...and it misses...I have this great big urge to stop and put it in the receptacle...but of course I don't. I'm still with the 1:30 pace group going through the two mile mark and they seem to be on time but I am feeling way to good and set my sights on a big pack of runners about 100 yards ahead and pick up my speed just a bit. As I get near the big pack...the pack seems to be shedding runners as it seems to be picking up speed. I pass a few and finally settle in with a girl who seems to be running my pace. I start a conversation as I feel a couple of rain drops. She was from Norfolk and had also raced in some of the races that I had...like the Fleet Week Half ...my first half marathon and Richmond ...my first marathon. Her marathon personal best was around 3:06 something and her half best was around 1:28 and she was hoping to PR. As we were talking about awful race pictures...since we were coming up to and passing the race photographers around the four mile mark...we hear this group coming up behind us and then passing us...it was the 1:30 pace group...which really surprised us since we were doing a pretty good pace and had passed the 3 mile split time clock at 19 and change. We stayed with them for a bit but around the five mile mark, I let them go since I felt they were going faster than my pace. We started seeing groups of elites racing back from the turn around point by the time we were passing the five mile marker...the turn around point was around the 6.5 mile mark. The next split time clock was at 6 miles and I went through that at 40 plus change and was still feeling good and confident that I could still do this in 1:30 even though the 1:30 pace group was a bit ahead of me. Came up to the turn around point and made the quick double back being careful not to slip and twist an ankle or something. It's fun to do an out and back because you can see all the other racers on the course as you double back and see and greet people you know as well as size up the competitors. I started running with another girl who was also racing for a 1:30. She had travelled in from northern Virgina that same day something like over three hours drive. We were talking and I hear this breathing that sounds like a train coming up from behind and I was just mentioning that it sounded like a train was behind us this older runner came by and said..."Here's the train coming by". All three of us were laughing and wishing each other good luck as he slowly pulled ahead...then the competitor in me is thinking...hey...he's probably in my age group and I better stick with him...So I yell out asking about his age group and we find out that he's in an older...55-59...group and I settle back in my stride and let him go. In hindsight, I should have stuck with him because he finished in just under 1:30. The next split time clock was at 10 miles and I went through that in 1:09. With 3 miles left, I still thought I could do it in 21 minutes and still get my 1:30 time and so tried to up the pace since I had dropped a lot from the 6 to 10 miles. At the 12 mile water stop, again I said hi to my daughter and got a cup of water from her as they were all cheering for me as I went by! With a little over a mile to go I looked at my watch which said I had about 5:10 minutes to get there for a 1:30 and I knew I wouldn't make it but still tried to up my pace. As I was nearing the finish line, I hear "Go Charles" to my right and glance over to see my wife taking pictures...her first to see me race...I felt really good! I cross the finish line with the time showing 1:32:25.
As I'm going through the finish corral, I'm searching for my wife as the helpers are running after me trying to get my timing chip. We finally get the chip off and I get my medal and a couple of bottles of water and a picture taken and see my wife trying to get a picture too. Twas a great feeling...it felt wonderful. We went back to the finish line looking for some of her and my friends finishing the race. We stayed till about the 1:55 time mark cheering racers on when it started to rain...she hadn't brought an umbrella and with the temps still in the 40's, it was feeling really cold, we decided to leave and walked back to our cars...as I'm walking back, I meet up with the first girl I ran with and found out she had PR'd in 1:26 and we congratulated each other. By the time I reached my truck it was raining pretty hard and I was cold and soaked...but feeling really good! We got back to the house and I had already taken a shower and put on some dry clothes and went online to see if the results were posted...thinking it was way too soon...but they were posted. I searched for my name and see that I came in First in my age group. Now when I first got to the race in the morning, I had seen the trophies for the race, which were wood...or were they plastic...carvings of blue herons...the official symbol of the great City of Chesapeake...where I live... and had wishfully thought it would be great to have one...even a third place one would have been nice...but with so many runners, my chances weren't looking too good. Well...it was only about 11:30 when I saw the posted results and my wife suggested I go back to get it, so I drive back to the race...mind you, I only live 10 minutes away...and found someone to get me my 1st place age group award bird. All was good now...a great PR...a 1st place age group award...and having my wife and daughter, who watch me race for the first time, be there too...Like they say in that commercial...Priceless!
Race Results:
There were 75 finishers in the Male 50 to 54 age group and 1366 total finishers.
Overall finish place was 66
Age group finish place was 1
Gender finish place was 56
Time: 1:32:26.25 for a pace of 7:03 per mile
3M time was 19:50.95 for a pace of 6:37 per mile
6M time was 40:44.40 for a pace of 6:58 per mile
10M time was 1:09:18.75 for a pace of 7:09 per mile
I ran in the inaugural Dismal Swamp Stomp yesterday...my second half marathon. All through the week I had been watching the weather report because it had been forecasting rain and high temps...which I wasn't looking forward to. Race day was almost a perfect cloudy 48 degrees and no wind but it was still projected to rain later in the morning. I woke up at 5:00 and did my normal morning routine...showered, dressed, ate breakfast (cereal with a banana and coffee...in case you wanted to know) and relaxed a bit until Melissa (my daughter) came down to get ready...she is in JROTC and their group was manning one of the water stations...but she didn't know which one...I ask her to call me to let me know...although it's hard to miss a bunch of teenagers with JROTC t-shirts on. She leaves because they need to be there early. My wife comes down after Melissa leaves and goes takes her shower...she has never come to one of my races because she always has something else going on...and I'm thinking she just might show up this time...at least she hasn't said anything about other plans. I tell her bye and I'm out the door around 6:50 just as Melissa calls back saying she's hungry and would I stop at Hardy's to pick something up for her and meet her around the start line and I agree. She calls back a few minutes later saying never mind because they are already being taken to the water station...but still doesn't know which one. The drive to the race is a short one since I only live about 10 minutes away. She calls back as I'm parking and says she will be at the 1 and 12 mile marker ( this is an out and back course)
The race course is on a 8.25 mile section of an old two lane highway (Route 17) that runs next to the intercoastal waterway...the waterway runs from way up north near NY to Fl...I've heard...but we are only running a 6.5 mile out and back section that has recently been made into the Great Dismal Swamp Trail and park where people can hike, bike, rollerblade, walk their dogs, ride horses, fish...they can almost do anything except use motorized vehicles. So it is a very pretty setting with a long straight two lane asphalt road with water on one side and trees and bushes on both sides. When the trail was first created, a Boy Scout...as part of his Eagle Scout project...had put out quarter mile markers the length of the 8.25 mile main section, so it is a great place to run and bike and a great place to have bike and running races. The beauty of it also is that it's a great place to do long runs...an out and back on the main trail is 17 miles but there is an additional 1.5 mile section of road connected to it, so it's great for a 20 mile run also.
I get to the course and get parked about a mile from the start line. They do have vans shuttling runners to the start area, but I'm there early so I walk/jog to the start are as a warm up. As I get near the start area, I see a stream of cars coming in from both directions and think there is noway they can get over 1600 runner's vehicles in such a small area...but they evidently did...although later I heard that some runners were late to the start line...some almost 30 minutes. I wait near the port-a-potties since I usually have to go two or three times before the race, and look for people I know but can't spot any...which is unusual...there are lots of local races in Virginia Beach and Norfolk and you usually see the normal local runners. I get my three potty breaks in and it's 10 minutes before race time and I head to the start line and look for the 1:30 pace group...that is my ultimate goal to break 1:30 with a realistic goal of under 1:40...my previous race PR was 1:45 six months ago and during my training I have run 1:38 and 1:36 and during the Shamrock marathon just a month ago, my 13.1 mile split was 1:43. Five minutes before the start of the race...I feel the urge to go...again! But the port-a-potties are about 300 yards back with long lines. I look around for a suitable spot and since there are lots of trees around, I head to the canal side with some nice size trees, and then of course...I can't get it started. I hear from the speakers as the guy is counting down how many more minutes to the start time..."It is now two minutes till start time"...come on any day now..."It is now one minute to start time"...and I'm finally going..."It is 30 seconds till start time"...and I'm still going and trying to hurry...10...9...8...I finish and race to the start line...3...2...1...and we're off and I push start on my watch as I cross the start line. The Kenyans, Ethiopians and other elites are of course sprinting way in front already. I spy the 1:30 pace group and settle in with them...there are only about four of us. The pace seems to be really fast but I'm thinking I just need a few miles to loosen up and all will be fine and then glance at my watch at the .5 mile marker and see that my watch hadn't started...I guess I didn't push the start hard enough. So I decide to rely on the actual time which was real close to the start time at 8:00. We get near the 1 mile water stop and see a line of JROTC cadets in their blue t-shirts and pick out my daughter...and tell her hi as I get a cup of water still running full stride, and she says "Go Daddy!"...I don't need the water yet but I get one anyway and take a few sips and throw it at a trash receptacle...and it misses...I have this great big urge to stop and put it in the receptacle...but of course I don't. I'm still with the 1:30 pace group going through the two mile mark and they seem to be on time but I am feeling way to good and set my sights on a big pack of runners about 100 yards ahead and pick up my speed just a bit. As I get near the big pack...the pack seems to be shedding runners as it seems to be picking up speed. I pass a few and finally settle in with a girl who seems to be running my pace. I start a conversation as I feel a couple of rain drops. She was from Norfolk and had also raced in some of the races that I had...like the Fleet Week Half ...my first half marathon and Richmond ...my first marathon. Her marathon personal best was around 3:06 something and her half best was around 1:28 and she was hoping to PR. As we were talking about awful race pictures...since we were coming up to and passing the race photographers around the four mile mark...we hear this group coming up behind us and then passing us...it was the 1:30 pace group...which really surprised us since we were doing a pretty good pace and had passed the 3 mile split time clock at 19 and change. We stayed with them for a bit but around the five mile mark, I let them go since I felt they were going faster than my pace. We started seeing groups of elites racing back from the turn around point by the time we were passing the five mile marker...the turn around point was around the 6.5 mile mark. The next split time clock was at 6 miles and I went through that at 40 plus change and was still feeling good and confident that I could still do this in 1:30 even though the 1:30 pace group was a bit ahead of me. Came up to the turn around point and made the quick double back being careful not to slip and twist an ankle or something. It's fun to do an out and back because you can see all the other racers on the course as you double back and see and greet people you know as well as size up the competitors. I started running with another girl who was also racing for a 1:30. She had travelled in from northern Virgina that same day something like over three hours drive. We were talking and I hear this breathing that sounds like a train coming up from behind and I was just mentioning that it sounded like a train was behind us this older runner came by and said..."Here's the train coming by". All three of us were laughing and wishing each other good luck as he slowly pulled ahead...then the competitor in me is thinking...hey...he's probably in my age group and I better stick with him...So I yell out asking about his age group and we find out that he's in an older...55-59...group and I settle back in my stride and let him go. In hindsight, I should have stuck with him because he finished in just under 1:30. The next split time clock was at 10 miles and I went through that in 1:09. With 3 miles left, I still thought I could do it in 21 minutes and still get my 1:30 time and so tried to up the pace since I had dropped a lot from the 6 to 10 miles. At the 12 mile water stop, again I said hi to my daughter and got a cup of water from her as they were all cheering for me as I went by! With a little over a mile to go I looked at my watch which said I had about 5:10 minutes to get there for a 1:30 and I knew I wouldn't make it but still tried to up my pace. As I was nearing the finish line, I hear "Go Charles" to my right and glance over to see my wife taking pictures...her first to see me race...I felt really good! I cross the finish line with the time showing 1:32:25.
As I'm going through the finish corral, I'm searching for my wife as the helpers are running after me trying to get my timing chip. We finally get the chip off and I get my medal and a couple of bottles of water and a picture taken and see my wife trying to get a picture too. Twas a great feeling...it felt wonderful. We went back to the finish line looking for some of her and my friends finishing the race. We stayed till about the 1:55 time mark cheering racers on when it started to rain...she hadn't brought an umbrella and with the temps still in the 40's, it was feeling really cold, we decided to leave and walked back to our cars...as I'm walking back, I meet up with the first girl I ran with and found out she had PR'd in 1:26 and we congratulated each other. By the time I reached my truck it was raining pretty hard and I was cold and soaked...but feeling really good! We got back to the house and I had already taken a shower and put on some dry clothes and went online to see if the results were posted...thinking it was way too soon...but they were posted. I searched for my name and see that I came in First in my age group. Now when I first got to the race in the morning, I had seen the trophies for the race, which were wood...or were they plastic...carvings of blue herons...the official symbol of the great City of Chesapeake...where I live... and had wishfully thought it would be great to have one...even a third place one would have been nice...but with so many runners, my chances weren't looking too good. Well...it was only about 11:30 when I saw the posted results and my wife suggested I go back to get it, so I drive back to the race...mind you, I only live 10 minutes away...and found someone to get me my 1st place age group award bird. All was good now...a great PR...a 1st place age group award...and having my wife and daughter, who watch me race for the first time, be there too...Like they say in that commercial...Priceless!
Race Results:
There were 75 finishers in the Male 50 to 54 age group and 1366 total finishers.
Overall finish place was 66
Age group finish place was 1
Gender finish place was 56
Time: 1:32:26.25 for a pace of 7:03 per mile
3M time was 19:50.95 for a pace of 6:37 per mile
6M time was 40:44.40 for a pace of 6:58 per mile
10M time was 1:09:18.75 for a pace of 7:09 per mile
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