Country Music Marathon Review

The Country Music Marathon was the last race of my "spring season." It was my second marathon and I took a more laid-back approach to it. With teaching, coaching and life in general, I knew I would not have the time to get in the marathon-specific workouts I needed. I was able to get in seven weeks of 95 miles or more, with two of those being right at 110 miles but I was only able to get in a few "real" marathon workouts. I knew I was very fit half-marathon wise but with the lack of marathon workouts, I knew there was a very strong chance I would crash hard if I didn't race smart. My main goal was to not put much pressure on myself and try and finish as the first Davidson County runner. I knew the course would be a lot more hilly than Rocket City (and I hate hills) but if I raced patiently, I thought I could have a shot at sub 2:30.

The days leading up to the race were incredibly busy. Thursday, I was on the go from 6am until after 5:30pm and when I got home, I had to mow the lawn and then do some unpacking. On Friday, I was able to sleep in for a bit because I took a personal day from work but then had to do a ton of errands and then spent the rest of the afternoon/early evening at a track meet. Stadium food is less than ideal the night before a marathon but you just have to make do. Not to mention "carbo-loading" is mainly hype. It was a mentally draining last two days when I just wanted to relax before my race.

I've heard horror stories about how early you have to wake-up and leave to get to the marathon in time. With over 30,000 people in the race, logistics has to be a nightmare. Luckily my friend Scott Bennett, lived a little over a mile from the start of the race. This was a HUGE relief to me because that meant I could sleep in for an 1.5 hours and not have to worry about battling traffic.

When I went to bed, I felt like absolute crap. The track meet wreaked havoc on my allergies, my head was killing me, my eyes hurt and I just wanted to go to bed. I went to bed over an hour earlier than planned and Scott gave me a Claritin Liqui-Gel, which I've never used before. When I woke up, I felt like a million bucks. I ate my regular breakfast of Mom's Best Toasted Cinnamon Squares, and added an apple cinnamon pop-tart and a Lemonzest Luna Bar. Instead of my token coffee, took a 200mg caffeine pill about an hour before the race (to help speed the body's ability to burn fats for fuel, saving carbohydrates in the process).

Race-time weather conditions were almost perfect. There was barely any wind and the temperature was just over 50 degrees with it climbing a little over 60 by the race's end. Scott jogged with me to the start and I checked in my gear bag and hung around until it was time to head to the line. Luckily my race number gave me a spot right on the starting line. The amount of people there was insane. I looked over my shoulder and the street was packed for as far as I could see.

Unlike the shorter races, the marathon requires the racer to take-in fuel during the race. During half-marathons or less, my body easily has enough carbohydrates to get me to the finish line, so I don't need to worry about taking any gels or other forms of fuel. Just as Scott hooked me up with a place to stay, I had some friends helping me out with my fueling during the race. During the marathon, I like to take 4-5 GU packs mixed in empty Tummie-Yummie bottles. Scott was handing me a bottle at around four and nine miles, Ted Towse was handing me one a little past halfway and Doug Boomer was hooking me up at around 17 and 20 miles. Having people help me out during the race was a huge stress reliever and enabled me to place all of my focus on the race. It also gave me something to look forward to and helped me divide the first 20 miles into five different sections.

When the gun went off, Edwin Romero, from Colombia shot off. He was hoping to run under 2:15, so I just let him go. I was seeded 6th and I thought with a patient race, I could have a shot at third. I was hoping to not only be the first Davidson County runner but the first Tennessee runner as well (an additional $500). There was a Kenyan guy who now lives in Chattanooga battling me for that money, so I knew I had to step up my game a little more than planned. I was in a pack with a few others guys and tried to relax because I had a long journey ahead of me.

I missed the first mile marker but a guy I was running with said it was right around 5:20. This made me a little nervous because my pre-race plan was to run around 5:40-5:45 a mile for the first half of the race. However, I felt relaxed and knew the first two miles were gradually downhill before starting the uphill climbs, so it was no big deal. The second mile was even faster, with a 5:10 mile split. I was still in a pack a good bit behind Edwin, so I just tried to tuck in and be as patient as possible. In the next mile, David Kellum (eventual winner) took off and I let him go. I broke away with Brent Martin, who had a 2:23 PR and Giovanny Amador, who had a 2:22 PR, followed us for a bit before falling back. Brent was running a little faster than me but I was still clicking off sub 5:20s, so I didn't fret about it. I knew I was running too fast and the faster you run, the more carbohydrates your body burns, so I made myself run behind him. He slowly increased his lead over the next few miles but I had a feeling I would run in to him again.

I went through the first 10 miles in 53:18. Shortly after that, Giovanny passed me. I debated going with him but I knew the pace was still too fast, so I let him go. I figured he would beat me anyway, so I didn't worry about it. Brent was about 10-15 seconds ahead of me at this point and I really wanted to chase him down but I was worried about what needed to be done 10 miles down the road, not seek instant gratification. I saw Jeff Edmonds on the side of the course and he ran with me for a minute or so. This served as a good motivator and mental refresher.

Shortly before halfway, I saw Giovanny stop and grab his calf. I went by him and figured it was just the beginning of the end for him. I hit halfway at 70:10, which was a 27 second half marathon personal best. I was still feeling really good and was done with most of the hard hills, so I was really pleased. The 14th mile included a long, boring stretch with a headwind most of the way and a pretty steep hill. I only split 5:53 this mile but made up several seconds on Brent, so I figured it was now time to go for the pass. I caught him within a couple of minutes and I guess I got a little too excited because I split 5:17 for that mile.

Once I passed him, it was a long, lonely road for quite a while. I couldn't see Edwin or David at all and shortly after I passed him, Brent dropped out. I was pretty certain I had third place locked up and I was way ahead of my planned pace, so I decided to relax a little a bit so I wouldn't blow up too badly later. In the 17th mile, you run across the pedestrian bridge and run right by the eventual finish line. There was a ton of crowd support there, so it served as a great temporary motivator. After running past the stadium, it was time to head out towards Shelby Bottoms. I had a really bad race at the Tom King Half Marathon, which went down pretty much the same route, so I was hoping I wouldn't have a repeat performance.

In the 18th mile, I could tell I was running a little low on gas. I was still running pretty decent mile splits but my legs started to feel a little drained. I also started getting a little bit of a side stitch, so I decided to relax a bit. Boomer met me at just under 20 miles for my last GU of the race. I drunk a couple of sips and felt like I was going to get sick, so I just threw it down and kept on running. I hit 1:48:21 for my 20 mile split, which was a huge motivator. If I could just run 5:45s, I would break 2:24. Since I averaged 5:25 a mile up to this point, I thought I had it in the bag. I decided I would run the next four miles under 5:40 and then hammer my last two miles and see if I could run under 2:23. 2:22 something sounds a lot better than almost 2:24. My next two miles were 5:37 and 5:41, so I was on target. However, my legs were getting even more drained and I felt like I was almost running on empty. I only had a little over four miles left at this point but I had a feeling I might be about to run into that "wall" I've heard so much about.

At this point, I've been running completely alone for nearly 10 miles. However, I did have one of my Hendersonville Running Club buddies, Skip Alcorn, out there on the bike as a course guide. We really didn't talk or anything because my mind needed to stay focused on the task at hand but having him there really helped me out because it gave me a since of familiarity and I didn't feel so alone. Just when I felt like I was about to completely shut down, I noticed Edwin in the distance. I used my watch to estimate how far ahead he was of me and when I hit the 23rd mile, he had about 75 seconds on me. That's a pretty huge chunk of time but he had went out insanely fast and was finding out how cruel glycogen depletion can be. I wasn't going to attack the pace or anything, but I definitely had him in my sights.

A little before 24 miles, I could tell I was cutting down on his lead. I ran down a short downhill and noticed my quads were pretty shot. I looked at my watch again and saw his lead was down to almost thirty seconds. I then knew I could at least catch him. How he would respond when I pulled up to him was somewhat of an unknown but I knew I would at least find out.

I was quickly cutting down on the lead and he was only about 15 seconds ahead of me with the 25 mile marker in sight. When I made my final push to catch him, my stomach got a little mad at me and I had several dry heaves. When they stopped, I tried to push again and that's when things got ugly. I started throwing up and had visions of Bob Kempanien in my head. I knew puking while running would give me some serious street cred but the worst part was that it was in front of a bunch of high school cheerleaders. When I was getting sick, my legs just wanted me to stop and walk but I was so close to Edwin and since I ain't no punk, I decided I had to catch him.

I finally caught him a little past the 25 mile marker and then tried to continue to push the pace. He didn't try to fight at all and I noticed he was falling back more and more. I then knew I had second place locked up and when I hit the 26 mile marker, it read 2:23:00. I really hate running a low "minute" in the marathon. If you run 2:23:59.99, everyone will call you a 2:23 marathoner. However, if you run 2:24:00, everyone will call you a 2:24 marathoner. Just a millisecond can totally change your identity and I didn't want to run just over 2:24 and be called a 2:24 guy, so I tried to sprint. It felt like I was flying and I had a feeling I was going to be a 2:23 guy. When I turned the final corner and saw the clock already at 2:24, I knew my fate had been sealed.

I crossed the line at 2:24:10 (my final "sprint" was at 6:00 pace) and immediately laid on the ground. I stood up and tried to find Mary but my legs were hurting so badly. I sat down on the ground beside her and talked to Trent Rosenbloom (the famed Flying Monkey Marathon man) and he made sure I wasn't going to die. I decided to walk to the medical tent to see if they could give me a massage or something but I just laid there for about ten minutes before getting bored and gimping back to Mary.

I was totally pumped about my race but I felt like death. This easily surpassed last year's R.C. Cola Moon Pie 10 Mile Race as the most dead I've been after a race. What made things worse was that the place to get my gear bag was over 1/4 of a mile away and it took me quite a while to limp over there.

The next day was even worse (except for winning trivia night at Cabana's) and my legs were insanely sore until Tuesday with all soreness being gone by Friday.

After it's all said and done, I'm really happy with this race. I gave myself about a 50/50 shot of breaking 2:30 and I feel like this time is worth 2:22 or under on the Rocket City course I ran 2:27:08 4.5 months prior. Finshing in 2nd place overall and being the first Tennessee and Davidson County runner also will help with the baby bills.

It's now time to chill out before making an assault on the Olympic Marathon Trials standard of 2:19:00 at the Chicago Marathon on October 9th. I'm not sure how realistic it is but I'll find out. I might even go to bed earlier and cut down on the junk food...

Mile Marker: Mile Split-Overall Time

1: 5:20-5:20
2: 5:10-10:30
3: 5:22-15:52
4: 5:22-21:14
5: 5:25-26:39
6: 5:12-31:51
7: 5:18-37:09
8: 5:24-42:34
9: 5:18-47:52
10: 5:20-53:12
11: 5:20-58:32
12: 5:33-1:04:05
13: 5:35-1:09:35
14: 5:28-1:15:03
15: 5:53-1:20:56
16: 5:17-1:26:13
17: 5:29-1:31:42
18: 5:37-1:37:19
19: 5:37-1:42:56
20: 5:25-1:48:21
21: 5:37-1:53:58
22: 5:41-1:59:39
23: 5:46-2:05:25
24: 5:50-2:11:15
25: 5:45-2:17:00
26: 6:00-2:23:00
26.2: 1:10- 2:24:10

Purity Moosic City Dash 10k

With just two weeks to go until the marathon, this served as my last race. I was looking to run a pretty hard effort to get some confidence and sharpen my racing mentality. I heard the course was fast and if the weather was good, I was hoping to average under 5:00 pace. All of the lower/sub 15:00 guys were doing the 5k (Ryan Chastain, Ryan Snellen, Ted Towse and Dan Mueller) but I didn't know who would show up for the 10k.

I saw Alex Moore in the parking lot, who was also the defending 10k champion, so we warmed up together. The temperature was pretty good but it was insanely windy, so I didn't know how fast I would be able to run. However, I still planned running a solid effort, regardless of conditions.

The 5k ended before the 10k started, and Ryan Chastain beat Snellen by a few seconds to win in 15:06, which was pretty impressive in the windy conditions. When it was time for my race, I got in a few hard strides and was ready to run.

When the gun went off, I took the lead right away and tried to immediately get under 5:00 pace. Because of the incoming winds, the 10k course was run backwards this year in hopes that it would make it less brutal.

We had a nice tailwind at our backs for the first half mile or so but right after that, the wind was right in our faces. I could definitely tell I slowed down my speed but I tried to push through it and keep a hard effort. I hit the first mile in 5:01, which was slower than I wanted, but with the wind factored in, I knew it was pretty fast, so I tried to keep my rhythm.

I was hoping the wind would die down in the second mile but it was in my face the entire way. My two mile split was 10:29, which gave me a 5:28 second mile. That really frustrated me and I thought it killed my chances at running under 32:00. Shortly into the third mile, the course branched off onto the greenway. I knew this meant it would be flat for a while but the wind would be mostly hit-or-miss because the greenway is mostly a straight line.

Once I got onto the greenway, the wind was mostly at my side and partially in my face. It was annoying because it pushed my singlet and race number strongly to my right side, so my right arm was hitting the number with arm swing, which got really annoying. I hit my third mile in 15:39, which gave me a 5:09 split, but meant I was almost halfway done and still over 32:00 pace.

The fourth mile was entirely on the greenway and I found my rhythm again with a 4:59 mile split. The "Ryans", Ted, Dan and Justin ran their 5k cooldown on the greenway, and when I ran by them, they gave me some motivation to keep on pushing. Most of the 5th mile was still on the greenway and I kept my rhythm pretty well with a 5:01 split. Running my last two miles in 10:00 got me back under 32:00 pace, and if I ran under 5:20 for the last mile, I would be under 32:00.

Unfortunately, the last mile was mostly headwinds, but I was determined to break 32:00, so I pushed as hard as I could. To be honest, I thought I was running over 5:20 pace, but when I hit the six mile marker in 30:44 (5:05 split), I knew I had sub 32:00 in the bag. I kept my rhythm and finished in 31:45, winning by a few minutes.

The off-and-on winds made it really challenging. Whenever I felt the winds disappear, I would try to grit down and push. A couple of times I caught myself in cruise mode, and when that happened, I tried to pick it back up. I felt really strong aerobically but my legs felt like they were almost sprinting the whole time. I'll take that as a good sign because hopefully it means my gas tank is really strong while being a little inefficient at faster speeds, which is exactly what I want two weeks out from the marathon.

I also won 12 free Purity ice cream coupons and with a pregnant wife at the home, will be put to good use. All in all a pretty good day and a good confidence booster for the marathon in two weeks. I don't think I could have won the 5k, but I would have loved to race those guys in the 10k to see what would have happened.

And you couldn't have asked for a race to give you better post race food than ice cream, chocolate milk and hot, homemade macaroni and cheese.

United Way Spring Into Health 5K Run/Walk

With only three weeks to go until the marathon, my goal for this race was to run around 16:00 and keep it fast but completely under control. I felt a little bit guilty because I drove over an hour to Shelbyville to run a small-town race while Micah Tirop, Ryan Snellen, Ted Towse, Josh Foss and Ryan Chastain were all racing the same race in Nashville. I would have loved to race those guys but with the marathon so close and the fact that my body was no where near good 5k shape, I knew I should pass on a fast 5k.

After my last race, I took it somewhat easy for a few days and had an awesome marathon workout. I ran a 10k at 6:21 pace, took a minute rest, and ran another 10k at 5:28 pace. I came back later that afternoon, and ran the same session again, this time hitting 6:20 and 5:23 pace. I felt pretty strong, got in 26.3 miles for the day and got a lot of confidence in the process. I ran the first run on an empty stomach and didn't take in any carbohydrates that day until both runs were completed. The workout was designed to get in some running in in a carbohydrate depleted state and since it was so tough, I took it very easy the two days before and after the run.

Anyway, I got down to the race and saw my friend John Woodman, so we warmed up together. When the gun went off, I took my time finding my pace and was trying to see if anyone wanted to take over. Jacob Carrigan was also there, and he was just behind me, so I settled into my goal pace of around 5:10 per mile.

The first mile was pretty much completely flat and I hit 5:00 for that mile. I had a feeling the mile was really closer to a 5:10, but I continued on and tried to keep my rhythm. The second mile was also pretty flat but had a long section that included a headwind most of the way. I tried to push through the wind and hit 5:10 for that mile, which I believe was pretty accurate. The last mile was flat as well, I hit the 3rd mile with a 5:05 split and finished the race in 15:41, winning by a little over 1:30.

The time was faster than I wanted but I think the course was a little short. My friend Travis had 3.07 miles on his GPS and Jacob's GPS said 3.10 miles. Travis told me GPS watches usually measure a legit 5k course between 3.15-3.17 miles, so my "real" time was just under 16:00, which is about what I wanted.

I also won free entry into their October race in a door prize drawing, which I will probably now run. The race definitely had a small-town feel to it but it was very run well, had a nice course and I think I'll run it again next year. I was also happy to get in a good workout without overdoing it.

Runnin' to Beat the Blues

I didn't know much about this race, except it takes place entirely in Centennial Park. That meant it would be almost completely flat, most likely with a ton of turns. Right after Tom King, my training took a pretty big nose dive and I was having trouble running anything much faster than 5:40 pace. I thought that my iron could be getting low again, so I doubled on my dosage for a while and was hoping for a good time to get my head on a little more straight.

I wasn't sure who would show up but my goal was to take out the race in around 4:50 for the first mile and see if I could run under 15:20. When I checked the weather that morning, it showed that some strong rain and wind was coming in, along with some chilly temperatures. I felt really good on my warm-up and was feeling optimistic about my chances.

When the gun went off, I took a couple of hundred meters to find my rhythm. I felt like I was moving pretty quickly and was alone out front. I felt like I was going to make a run at a sub 4:50 first mile and I was surprised when I hit 4:54. It felt much faster than my 4:57 at Tom King, so I was a little frustrated. I tried to grit down and push some more and felt like I was still around 5:00 pace.

There was a confusing part in the second mile and one of the monitors let me know I missed a turn. I got back on course but lost around 20 seconds or so with the confusion and having to run back on course. At this time, I knew my shot at a decent time was out the window, so I decided to just run a steady effort and not kill myself. I hit two miles in 10:22, which gave me a 5:28 second mile and I kept a solid effort to finish in 16:08 to win by a little over a minute.

I was happy to win the course but was hoping to run a faster time to give me some more confidence, especially since the Country Music Marathon is about a month away. Oh well, back to the grind.

Tom King Half Marathon

This was a really important race for me because besides the Country Music Marathon, this was the race I was most focused on. It was at the end of my speed phase and I was hoping to run an excellent time. Even though I've been racing a lot, I've had a chance to get in some good mileage and some long runs. I even had a great workout on Wednesday where I ran an eight mile progression run, with my last two miles being run at 5:10 pace and feeling completely relaxed. There's no way I could have done that last fall/winter, so I was really looking forward to what I could run. My "A" goal was to get under 69:00, with my "B" goal being under 70:00. The top three runners also got some money, as well as the top three Nashville Strider runners, so I had that on my mind as well.

My only hesitation before the race was that I haven't had very many half-marathon specific workouts. My longest tempo run has been four miles or so and I haven't had time to do the half marathon bread-and-butter workouts such as 3x5k, 6-7 mile tempos, fast finish long runs, etc. But despite that, I was feeling really confident and told Mary the day before the race that this was the most confident I've been before a race since I started running again.

I've never run the Tom King course but I've heard it has the potential to be a really fast course. Other than a mini loop in Shelby Bottoms, it's primarily much out-and-back without any real hills. Since I'm a rhythm guy, it really seemed like it would be a great course for me to run fast on. There was a guy named Stewart Ellington who runs it every year and is pretty legit, so my pre-race plan was to stick with him for a bit and then press the gas down around 8-10 miles in.

I felt really loose on the warm-up and was ready to roll. When the gun went off, I started out in second place behind some tall guy with compression socks, who at the time I thought was an overly excited triathlete or something. About a minute or two into the race, I could tell I was running too fast, so I backed off and let the guys behind me catch me before tucking in behind them. Ronald Kirui, a Kenyan who I expected to win, went by me, as well as Nate Pennington, who I knew was a good runner, but I didn't know it was him at the time. I hit the first mile in 4:58, which was way faster than I wanted. However, it was still early in the race, so I had time to adjust and backed off the intensity some.

With the reduction in pace, I was falling further behind the top three. I hit the second mile in 5:09 and was about 7-8 seconds behind with no one directly behind me. I was hoping to average around 5:15 a mile, so I tried to focus on the pace so I didn't slow down too much more. In the next mile, Nate Pennington's shoe came untied, so he stopped to tie it. While frustrating for him, this enabled me to catch up and pass him, moving into third place. Having someone to chase down and now worry about helped me regain focus and I hit three miles in 15:17, giving me a 5:10 third mile, and still way under my goal pace. By the fourth mile, I was on the Shelby Bottoms Greenway and was trying to stay ahead of Nate and slowed down to a 5:17.

In the fifth mile, I started to hurt more than I should be at that point and I still had over nine miles of racing left. In my fall half-marathon, I felt really good for 7-8 miles but tiredness was already starting to creep in. I slowed down to a 5:17 for that mile, getting passed by Nate in the process. I tried to rally back a little bit before falling behind again. I split 5:20 for that mile, which was my slowest of the day and worried me some because the pain was getting worse every mile.

At around 6.5 miles in, there is a 180 degree turnaround point before running back down the way you can for a few miles. I figured this would be a good place to pick-up my pace so the people behind me would see that I was far ahead and hopefully lose a little motivation. I passed Nate again and scoped out the people behind me. It looked like Stewart Ellington was a good 30 or more seconds behind me, with one of my running buddies, Chris Herren just behind. I figured I had at least fourth place almost locked up and got focused on trying to beat Nate and finish third.

I guess the surge before the turnaround was too big of a move because things started to get more ugly by the minute. I split the 7th mile in 5:22 and tried to kept the gas pressed down as much as I could, hoping to stay in front of Nate. When I saw the 8 mile marker, I knew the wheels were about to come off because with how I felt at this point, 5.1 miles of racing would feel like an eternity. I slowed down even more, to a 5:26 and my lead over Nate was rapidly diminishing.

The slow death march started to pick up its steam (is that possible) and Nate flew by me in the next mile and I split 5:34. I was starting to get really frustrated because I was bleeding time and no matter how hard I tried, things just got tougher and tougher. Shortly before the 10 mile mark, Stewart went by me and I went on to run a 5:33 and split 53:06. I knew sub 69:00 was out the window but thought I still could hang on for a sub 70 if I could keep my focus.

We were out of the park now and it was a straight shot back to LP Field. Immediately, I noticed the really strong headwind and to make matters worse, I had no one to draft off of. I was falling further and further behind Nate and Stewart and at this point, I knew my shot at a top three finish was out, so my goal was to not get passed by Chris so I could finish as the first Nashville Strider.

For some reason, my watch didn't save the next mile splits but maybe it was a good thing, because things got ugly. Dying in a half marathon is bad enough, but dying while trying to fight a headwind is way worse. I tried to grit down and push the best that I could but it was really tough. With a mile to go, I turned around and saw I still had a good lead on Chris, but since I was rapidly slowing down, I thought he might be able to catch me. I tried to press down on the gas for one more move but after a minute, I had to back off because I was so dead.

At this point in the race, I just wanted to be done. My shot at a good time was out the window and I was really hurting. Luckily, I was able to hold off Chris and when I got to the stadium, I just wanted to be done and stopped trying to kill myself. One cool thing about the race is that you finish on the football field and can see yourself finishing on the Jumbotron. Today, I was on the Jumbotron for quite a while. I crossed the finish line in 71:10, which meant I covered my last 5k in 18:06, even though my first 5k was under 15:50.

Ronald Kirui won in 69:10, Jay Stephenson (who I thought was the triathlete but is actually a really legit runner) was 2nd place in 69:24, Stewart was third in 69:59 and Nate was fourth in 70:40.

After the race, I tried to cool-down with Chris but after a couple of minutes, I had to stop and walk. The last thing I will do when I am supposed to be running is walk. I will jog a 20 minute mile before I let myself walk a 10 minute one. Running slowly probably means I'm dying, walking means I've given up.

In looking at prior results of the guys ahead of me, I figured the wind added about a minute, which would give me a PR but a time that was still a good bit slower than my "B" goal.

It sounds kind of crappy, but I hope I wake up sick or something tomorrow, so I have some justification for this crappy performance. I feel like I am a ton stronger than I was in the fall but as mentioned before a slight worry before this race was my lack of long tempo runs and half marathon specific workouts. I've got in my mileage and long runs, with some good sessions at 5k-10k pace, but specific-endurance and race pace stuff is the best prep for the distance you're racing.

At least this bad race will force me to clean up my diet and sleep more. When things are going well, you easily become blind to the things you need to work on.

Despite sounding like a crabby old man in this post, I was still impressed with how well the race was run off by the race directors. The post race food was really good and things were really organized and efficient before, during and after the race. Next year I will come for redemption.

Race Judicata 10k

After a couple 5ks, it's time to move up to the 10k. In college, the 5k was the longest I'd like to go. Anything longer than that and I would zone out and not put in the effort I needed to. I guess I've lost my speed and mojo in my age because I really like 10ks. The pace isn't as aggressive as the 5k (10-15s per mile slower), which enables you to slightly relax and with all of my marathon training, 5ks feel way too fast.

The Fangtastic 5k was two weeks ago, so was hoping I'd gain some extra fitness from that race and I also got in my first 100+ mile week of the season last week (102.1 miles). Looking at the elevation map of the race shows how insanely hilly it is. A large portion takes place on the roads of the famed 11.2 in Percy Warner Park. Percy Warner is famous for its obnoxious hills and there were at least two of them on this course. I wasn't sure what the competition would be like but my friend and sometimes training partner, Chris Herren said he was running. Chris runs on the course a good bit and is a billy goat on the hills. I thought I would be a little more race fit than him but the amount of elevation changes favored him.

My main goal was to just give a really hard, intense effort and really make myself hurt. I was using this primarily as a tune-up for the Tom King half marathon, which takes place in a couple of weeks. Chris wanted to relax the first two miles before getting in his groove. I thought this strategy really suited me because there is a killer hill in the second mile before having some downhill and flat sections for the next couple of miles. My plan was to try and drop Chris during this part before the hills come again because I'm a really terrible uphill runner.

I did my usual 15 minute warm-up (5:00 very easy, 5:00 normal, 5:00 medium) combined with some drills and several strides. I was feeling loose and ready to go but when I got to the line, there was no sign of Chris. It turned out he was out-of-town, so I would most likely be out front by myself. I had no idea of a time goal but Alex Moore told me that no one has ever broken 33:00 on the course. I then made that my goal and was ready to go.

When the gun went off, I took my time finding my rhythm. I ran with the pack for the first 1/4 mile or so and then slowly left them. The first mile is primarily downhill and loses about 50 feet of elevation. I hit that marker in a relaxed 4:53 and was dreading what the second mile had in store. From about 1.25 miles until 1.75 miles, the course climbs nearly 200 ft, which is an insane amount and rivals the worst hill in my parts, High Cliff Dr. Luckily, I went out relaxed enough that my legs were still somewhat fresh, so while the hill put some major brakes on me, it didn't completely wipe out my legs. I passed the mile marker with a 5:49 split, which was a huge slowdown but I was just glad it was under 6:00. The only thing I could think about while climbing the hill was that you have to be insane to run the Flying Monkey Marathon out here.

The third mile was the most downhill of the race. It lost about 150 feet, which is a significant amount. I thought I would be able to fly this mile but I was still feeling the effects of the second mile. However, I was able to split 4:58. With a 15:40 three mile split, I was significantly under 33:00 pace but that included two downhill miles.

The fourth mile had you climbing for the first half before letting you have a downhill second half. I knew there was an 180 degree turn somewhere on the course but I couldn't remember where. It felt like I was on the course for a long time and since I'm terrible with directions and have gotten lost in a lot of races, I was worried that I took a wrong turn somewhere. I was debating turning around and backtracking but I saw my friend David Hudson running with his Brentwood Academy kids on a training run and since he didn't say anything about me going the wrong way, I thought I was good to go.

Eventually, I saw the turnaround sign and all was well. After turning around, I saw that I had a really big lead and I saw that Alex was in position for a second place finish (he also ran the 5k, shortly before the 10k). I ended up with a 5:16 split, which still meant I was well under 33:00 pace, with just two miles to go.

My pre-race plan was to really hammer the last two miles and I tried to push but the changes of rhythm and being out in front alone really made that difficult. The fifth mile had a lot of short, steep climbs and drops with some flat segments thrown in for good measure. I don't deal with changes in rhythm very well, so whenever I had a flat section, I'd really try to open up and run hard. I really found my groove this mile and split 5:07.

The last mile was the second most difficult of the race. It had several short climbs but what made it really bad was that my legs were almost dead at this point, so the "short" climbs felt like mountains. I knew I had sub 33:00 locked down but I still wanted to run really hard. At the beginning of this mile was the famed "golf-course hill." It wasn't particularly long but like I mentioned, my legs were almost trashed. On the hill, I was absolutely crawling. I had to be running well over 7:00 pace up it and after this hill was done, I had a couple more short climbs.

Luckily the last half mile included a nice little downhill and was flat until the finish line. I tried to push again, without going overboard and ended up splitting 5:30 that mile and ran my last .2 miles at sub 5:00 pace (59) to finish in 32:32, to get the course record. I was really pleased because while the time didn't appear very fast, this course is easily 45s-1:00 slower than a flatter course. And after the race was over, I recovered really quickly. I'm feeling confident for Tom King in two weeks and think I can average the pace I did here, for the next seven miles on the much flatter race course.

Predators Fangtasic 5k

This is the race that I was both looking forward to and am nervous about. I knew Ryan Snellen was running and he's a really tough competitor. While he's been busy with work for a while, he ran 13:57 in 2009 and he wins nearly every race he competes in around here, so I knew the task was going to be tough. I've had a couple workouts with some faster running in them but am still in pretty rusty 5k shape. A couple of weeks ago, I actually ran a workout with Snellen and Alex Moore and felt really good but Snellen hurt me pretty badly on our last interval. I knew this course was pretty hilly, which is a weakness of mine. But after looking at race results, I saw Snellen usually runs to win, so he probably hasn't dug very deeply into the well the last year or two, so my plan was to really make him hurt in the second mile and then try and leave him with a mile to go.

The weather was almost perfect temperature wise for the race. When the gun went off, Snellen and I ran side-by-side and it seemed like both of us were waiting to see what the other wanted to do. The first mile had some climbs and some strong headwinds in some parts and we passed the first marker in 5:07. I knew that was too slow, so I tried to push on the gas some. The second mile was a little more rolling with a couple bigger hills that I tried to push hard on. At one point, I had a very tiny gap on Snellen. I started thinking that Snellen was about to crack but as soon as I did, he was right back beside me. We hit the two mile in 10:13, which gave us a 5:06 second mile.

With such a slow pace, I knew I was in trouble. My only shot to win was to immediately ramp up the intensity, so I made a hard move and wasn't planning on letting up. Snellen was game and was still at my side. The last mile is by far the fastest mile of the course and has a long gradual downhill, along with some flat sections. I wasn't having any luck cracking him and with under a half mile to go, he put a gap on me. That was more of a mental blow because I knew he would be very hard to outkick, especially with all of my marathon training in my legs now. I hit the three mile marker about two seconds behind him in 14:51 and tried to push again. I gained about a second on him but couldn't catch him and he beat me 15:19 to 15:20.

Running a 4:38 last mile was really motivating but I was frustrated with how I ran. While in college, I was dead after a 5k, I recovered very quickly after this one. Marathon training and racing is all about staying relaxed and patient and I carried too much of that to the race today. 5ks are fast and intense and I forgot how that is really supposed to feel. It's never a good thing to try out for a rock band when you've been playing in a jazz group for the past several months. After reflecting on the race, I realize I ran the first two miles around 10k effort and had way too much left that last mile. I don't know if I would have won because Snellen looked really strong but I should have run under 15:10 today. But on a positive note, 15:20 on this course is a really fast time and gives me confidence in what I can accomplish this spring and I'm sure Snellen and I will wage battle again.