Racing, racing and more racing

These past few weeks have been all about jumping back into racing. While I am not really in the kind of shape yet to do too much damage I do enjoy racing and feel it is an excellent way to boost fitness and a great alternative to hard workouts.
i have also been building up my miles over the past two weeks and was very please to post my longest training run EVER last Sunday at 2 hrs 19 mins. I thought fittingly that would be a nice time to end up with at Chicago. I took it as a good omen.

I was also amazed at how strong I felt over the final 15 mins or so. I met up with the usual BX and Harries mix of pro's and sub elites, Supsic (slightly hungover and quiet), Pat Rizzo, Troopy, newly crowned National Club 10, 000m champ Bobby Reyes and Hartman.
Troopy's wife Freya and daughter Macy had the kindness to trapes around after us in the car at 78am handing out water. Thanks guys. Couldn't have made it without you.

The run seemed to pick up pace going up hill after the first few miles heading up from marshal Rd to Mesa Trail. Then Hartman continued the onslaught up onto Doudy Draw. I knew I just had to hang in on the hills sine the second half of the run was mainly flat or down. Felt strong in the final third of then run and decided to go 2:05 or 2:10 to start building endurance. As it turned out, Troopy persuaded me to continue with him and Rizzo who were going 2:30. there was no way I was going that far but flet good enough to go another 15, which ended up being almost another 20 mins.
That was a confidence booster and I feel things are really coming together.

West End 3K

Haven't done the West End for a few years due racing elsewhere or having other goal at the time. Interestingly enough, my previous 2 time s were exactly the same at 8:56. After another solid week and a tough run at Mags I wasn't sure how this would go. Many of the BoldRunners at the race asked what time I was going to run. Always a tricky question but I felt sub 9 mins would be a very good result given current fitness and training load.
Initial pace felt fast and I was feeling sluggish. Even though this was less than 2 miles I still knew I had to be careful not to over cook the first 1/2 mile or so. I sat back a little off the pace as the leaders already had a nice gap on me after only 600m or so. Again found myself battling with John Tribbia who is in the form of his life right now. He was making me work.
Around the top turn and down the hill I tried to use some momentum and turnover to soak up some time and bring back a few runners ahead of me. Gradually some of the guys who's gone out too hard were beginning to come back. I was also ditching Tibbs and Justin Mock who was not far behind. I gave a good effort going back up the hill and new that one I made the turn I had to work for home, Tribbs still on my tail. Several more runners came back to me and I began my kick as we cross 9th street. Usually I do not get beaten once my kick begins but this time out of no where, Rob Thayer came past in full flight. I had one more gear but the legs did not have quite enough to hold on to him. Finish 9th in an official time of 9:14. Not fast but I was pleased with the way I raced and gave it all I had.
Official Results:
Official Results

Classic 10K

One of my favorite races in Colorado due to the net elevation loss and availability of fast times and a fast field.
I had no pre-determined expectations other than getting close to my course best of 32:23. Stayed the night at good friends Gary and Linda Staines and sample a few pre-race beers from Gary's brand new, in house bar. Perhaps little too much beer. I awoke with, not a handover, but a bit of a dodgy stomach. Even after arriving at the race, I still had a several toilet visits. I put that out of my mind as the gun went off and went out a little harder than normal to take advantage of the slightly downhill first mile. 4:56. Right on target and feeling relaxed, knowing that some of the flatter and slightly uphill miles would slow my average pace down. i kept the leaders in sight as long as i could, then just continued to push to a solid effort.
Still feeling pretty good then, with 2.5 miles to go, there goes the stomach again. Now I'm just trying to hold on and avoid a pit stop. Mile 4 to 5 is pretty steady downhill and I'm trying to use it, fluctuating from stomach pains to accelerating where I can. This pattern continued all the way in.
I manage one last effort over the final 1/4 mile or so and very pleased to come across the line equaling my altitude and course best of 32:23.
Given the circumstances of my run, I know I could have got under 32:00. I was feeling strong and had more in the tank if it hadn't been for the stomach issues. More good progress as far as I'm concerned. Next time, lay off the Beehive beer.

Results

CTC 5K

Race Pics courtesy of Aaron Kennards Blog

Took this race on in the middle of a tough week of training and as an alternative to running a hard workout during the week. I'd also promised "elite" field coordinator, Andrew Letherby that I'd run. (well someone has to make up the numbers right).
there was a good gathering of several true elites and many more local sub elites like myself. It was also a similar field to those who had ran at the West End 3K and perhaps chance for revenge or another kicking.
The course comprised of three (roughly) 1 mile loops, on a criterium style course taking us past the crowd twice per lap and included two 180 degree turns 1/2 mile apart.
I was getting a little concerned at perhaps being beaten by some of the elite women's field, since it consisted of top Australian international runner, Benita Willis and very in form, fellow BX runner Fee Docherty. Luckily it was announced they would be starting 1 minute after the men. Pheew.
We take off and immediately it feels kind of fast. 600m in and my legs are already feeling heavy and like it could be a tough one. As we come back under the start finish area for the first time, I'm already loosing contact with not only the lead pack, but also the chasers. I go under what was roughly the mile in under 5 mins. This tells me why is feels fast, because it is! It's also a slight relief to know that half the reason I feel slow is because the guys burning up the front are making me look bad and at least I'm not going as also as I think.
The next two miles were more a case of just trying to hang on. To my surprise I'm starting to pull some runners back who have gone out to hard. Given I was also struggling, this helped perk me up a bit. I actually felt quite strong (although tired) over the last mile and really tried to push the final 1K and not wuss out. I could see I was catching a couple more guys ahead, including Jason Delaney who had beaten me at both the Classic 10K and West End 3K. As we rounded the final turn we were together. He got a little step on me which urged me into sprint mode despite only 2 second early thinking "I don't want to sprint." My superior leg speed took me past him to record 15:33. Not bad at all, I was very happy with that. Some people suggested the course was a tad short but I'm not anal about distances of local races. It is what it is, plus those turns I'm sure made up for any loss in course distance.

Results

Catching Up

Thought I was going to get to this on a slightly more frequent basis but over a week has passed since last blogging. I guess that makes sense?
Not sure how people that blog on a daily basis find the time, unless of course they do it for a living.

The last week has had it's ups and downs but generally moving in the right direction. My birthday was on Tuesday so heading out to my coach, Steve Jones old haunt "The Toad" tonight to celebrate with friends and to also welcome home, the Godfather of the BX training group, Pete Julian. If you don't know the name, Pete was a top US elite runner, put on the 2007 U.S. Cross Country Nationals in Boulder, was head coach at Metro State and now head Cross country and distance coach at Washington State University. Good bloke.

Training Week July 5th - July 11. 62 miles + 2 bike rides

Mon: 2hr 30 MTB ride at Heil Ranch (picture rock trail) with good friend Ramin Razavi. Ramin is once again close to expert/pro bike shape so this was an easy one for me.
Longest ride I've done in some time and toughest, or rather most technical terrain I've ridden in quite some time. Very rocky and felt like my suspension wasn't working correctly. Arms got pretty tired and by the time I reach the tail end of the last climb I was pretty much done. Final descent was wicked though and put a smile on my face to finish.

Tues: A.M. 4 x 5 min hard efforts w/ 2.5 min recovery.
First real hard session for at least 6 weeks so didn't blast off to crazy. Ran with Johnny Tribbs and kept up for first two repeats but he pulled away a little on the others with his superior fitness and conditioning. Tough session but felt good to get back in the game.
Jonesy commented something about this being the first day of marathon training!

P.M. Warmed up w/ BoldRunning group in Denver (Wash Park) than ran 25 mins alone. Second run often feels good.

Weds: 10 miles from work on usual Boulder 10 mile route.
Weather was nice and overcast for great running conditions. Made me feel right at home and had a great run to boot. Had to be careful not to pick it up too much.

Thur: A.M. 30 mins easy on Coal Creek to Superior and back.
P.M. 25 mins easy + 45 mins w/ BR group at the Rez. Group was doing HM race pace for 20 mins so I felt fine joining in. Actually felt good to get some extra miles in at an easy pace since I was feeling a little tired.

Fri: 70 min easy bike ride.
Should have done a little more but got home from work later than planned and only had time for 70 before heading out with Heather, the Keils and Vail + bird tot he downtown Louisville Street Faire. What a great event! If you've never been try it. Every Friday eve of the summer: http://www.louisvilledba.com/street_faire.htm

Sat: A.M. Hills - 6 x long hills, or around 90 secs. 25 min C/D.
Going from stop sign at bottom of Gillaspie to intersection at Greenbriar.
First hill workout since early spring and felt a little strange to be doing hills in the middle of summer. Can't recall ever having done that but that's marathon training for you I guess.

P.M. 30 mins easy.

Sun: 1hr 45 mins long run.
Started from Marshal Road at 7:30. Glad to be starting early although generally I don't like Sunday runs to start earlier than 8am. Worth it in the heat though. Only lads were Troopy (Australian Olympian, Lee Troop) and local pro Jason Hartman (winner of '09 Twin Cities Marathon). Pace was just a tad too fast for what I felt like running but good to run with others and get dragged along. Was getting hot by half way so was glad when we finished. Also, thanks as usual to Jonesy for being our water boy (ha, handed out water by the former world marathon record holder. something sounds wrong with that!). I've realized that these pro boys are onto something with regular water stops. I used to push through without, thinking it would make me mentally tougher but now I really see the benefit of hydrating as you. Helps maintain the effort on the run and recovery is much quicker.

The Prologue

I have finally decided to face the inevitable this year and start training more towards half and full marathons rather than continuing to bash my head against the brick wall of track 5K's and shorter distance races.
Living in Colorado at altitude is very conducive to excellent endurance training but not so convenient for trying to run a quality track season that ideally means you race at sea level 3 or 4 times in the space of a few months. This is the big reason for stepping up in distance and perhaps I'm an idiot for not making this realization earlier.
For the first time in a while, I am exited about training hard and have a new found enthusiasm for running that had begun to wain over the past year or so.

My training over the past few months has been spotty at best. Normally I am a model of consistency, which is the main philosophy I teach, and even though I have remained fairly consistent, my quality has really taken a hit. I have also suffered with some kind of severe allergy issue which put me back a few weeks at a time when I was trying to ramp it up. There have been many more 30 minute runs as apposed to 1 hour, more rest days than I should be taking and interval and Tempo sessions have been virtually non existent. I have however manage to prop up these losses with the gains of racing.
Back in June, I suffered through the Vail Half Marathon (13.7 miles up Vail Pass) and the next day did the lung busting Spring Run Off Trail 10K, followed by the 'Mud Run' later that afternoon.

This past week, July 4th, I ran two races back to back. First the Superior Downhill Mile. I didn't run that fast considering it was downhill but not too bad. I recommend this race if you want to post a mile PR! Then 2 hours later, blasted off in the 4 on the Fourth 4k in Boulder. This is one of my favorite local races put on by Avery Brewing Company with prizes of their delicious brews. Totally worth it.
Felt a little more comfortable at the slower 4k pace although was surprised that I hit a 5:12 first mile considering I was fairly relaxed at that point. I started to work off the turnaround as my Boulder Express (BX) team mate, Johnny Tribbia was making an obvious move to ditch me. He and very strong masters runner, James Johnson were beginning to pull away but I kept rolling and was surprised to see them starting to come back to me as we passed the 2 mile mark. Got over the gradual climb to the turnaround then I knew it was only a minute or so left so started the long kick for home which took me past both James and Johnny T. (The latter had ran the Vail hill climb the previous day so there were no excuses for not beating him. He really made me work). I ended up with 12:59, less than 20 seconds off my course best. Not bad.
That was a good weekend of work and for the first time in at least 3 weeks I feel good again and like my training is getting on track. I am confident that it won;t take me long to be in pretty good shape again and then I can really step it up for my first real marathon in October.