5K Fun - Brian Kraft Memorial Race Recap

So this weekend it was my birthday.  32 years young and feeling like wine...getting better with age!  It just so happened that on the morning of my birthday there was a local, speedy road race:  The Brian Kraft Memorial 5k.  This race takes place around Lake Nokomis in Minneapolis, and it is a part of the MN Racing Series, so a lot of teams and athletes show up ready to roll.

Following a disappointing finish in Boston in April, I took an extended recovery period and have been slowly getting back into a training groove.  My mileage has been a bit lower, but quality has been high.  And now that the weather is nice (kind of), and my training crew is out of the Metrodome, we've been hopping on the track to do a little speed work.

And I must say, it has been feeling good.  I've been doing most of my training sessions solo in the mornings before work (5am).  The sun is coming up, the air is cool and calm, and the track is like my own little zen garden.  I've been doing some 200m, 400m, and 800m work and my old track bones, while not what they used to be, have been digging the change of pace.

This weekend's 5k was one of only a few I've done since college.  My previous PR was 17:45, and based on how I've been feeling in workouts, I thought 17:00 was possible and 16:30 would be amazing.

The field of competitors included Katie McGregor (who has been a USATF 10k and 25k champ), Team USA pros, and more than a handful of top amateurs.  From the gun, I knew I had to go out fast.  I had made the mistake in an 8k in March of pacing myself at the beginning of the race, and my MNRED teammates have NOT let me live that down!.  These 5-10k races start and finish before you know it, so this go around, I went out hard and aggressively and was determined to mix it up with the big girls. 

In the first mile, I saw only two women ahead of me:  Katie McGregor and Jamie Cheever.  Cheever was leading with Katie about 10 feet back and me sitting in Katie's back pocket.  Just before the mile-marker I realized that I had more gas to give without feeling too stressed so I left Katie.  At just about the same time, Cheever's shoe came untied and she had to pull out for a quick pit stop (that stinks!).  I ran by Coach Ron and I'm pretty sure he yelled something like, "Easy....", as if I were pushing too hard, too soon.  I chose to be my stubborn self and instead of backing down, I decided to keep driving the pace.  I never once looked at my GPS watch for pace or distance, instead relying on feel, and I was feeling good.

I continued to push through the 2 mile mark, and had no idea where the other women were.  For the time being I just knew I was running alone and still feeling good.  I kept pushing and saw the 3 mile mark.  A tenth of a mile to go and no sound of footsteps.  I cranked up whatever kick I had left and cruised in just over the 16:00 mark.  Official gun time 16:03; chip time 16:02.  (Team USA's Jamie Cheever came in second - 16:38 and McGregor crossed in third - 16:41).

As a bonus, my race was not only good enough for the W, but also a MN age record, and the course record.  With the likes of McGregor and Carrie Tollefson having run this same race, it feels pretty unreal that I accomplished what I did.  However, I must say several of my very talented and smart runner friends/coaches have been telling me lately that if you train right and trust the training, on race day things will fall into place.  Apparently they're right, because things fell into place this weekend.

This was only one race, but it was a good confidence booster going into this weekend's Dam to Dam 20k.  The question mark will be my endurance.  As I mentioned, I feel like my speed has been sharpened lately with the track workouts, but the mileage has been low.  The field is stacked for D to D, so I'll have to be cautious about starting too aggressively.  In the same breath, I'm super fired up to take on another race and see what I can do!

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BooneCrusher 12-hour Adventure Race

This winter I decided to focus on running.  If you know me this probably seems like an idiotically obvious statement, but what I mean is that I opted to fore-go including myself on the summer calendar of my adventure racing team (GearJunkie/WEDALI).  One of the only races I committed to was the season-opener race down in Boone, IA.  A 12-hour event called the BooneCrusher.  So this past weekend, my GJ/WEDALI teammates and I packed up our plentiful gear and headed south to "Go for Broke, or Be Broken" (the race slogan).

Moving on to the race itself... I'll try break it down by section.

Section 1 - Trek. The course started out with a trek section that included a long road-run out-and-back that took teams up and out of the river valley area, and then back to the Seven Oaks Resort ski area.  The guys were nice enough to load me up with an extra pack for the most of the road-running section so I could get some extra run training in.  ;) 

Section 2 - Bike.  Single-track, technical mountain biking. Not the most difficult I've ever seen, but not the easiest.  And although I've been known to threaten to throw my bike off of cliffs while struggling to stay upright on winding, greasy single-track trails, I think I did all right.  My teammates are much better bikers, but were patient and encouraging throughout the section and we were able to maintain a lead on the competition despite having to fix a flat tire at the very end of the section.  Oh and at the very end, we got to bomb down a legit ski hill on our bikes.  Super fun!

Section 3 - Bike.  Road biking, mostly gravel and hilly.  When you think of Iowa, you think of flat farmland.  That was not the case with this race.  There were plenty of hills, and lots of gravel.  Flat tire number 2 happened on this leg, and someone (not involved with the race) stole one of the checkpoints from it's location, but other than that, a pretty uneventful section.

Section 4 - Trek.  We pulled into this section essentially tied with two other teams (Wild Hares and Inspire), but Biz's magical ability to sniff out checkpoints, along with our teams good fitness, allowed us to separate from the field throughout the tough bushwhacking section.

Section 5 - Paddle.  We ended the trek back by our bikes, but instead of hopping on our wheels, we packed our bikes into the canoes and took off down the river.  The water levels were decent and the flow was good, so even though we were bucking a serious headwind, we were able to knock out the approximately 9 mile paddle section in under 2 hours.

Section 6 - Trek.  We unloaded our bikes from the boats, but before we hopped back on the saddle, we had a quick trek loop, mostly on roads.  The day was heating up by now, and running on the open cement recreation trail was taking its toll on everyone.  We were running low on fluids and looking forward to wrapping this section and getting back to our bikes (with water bottles).

Section 7 - Bike.  We came back to the transition area, hopped on our bikes, and PSSSSST...flat tire number three.  The dudes fixed it lickety-split and we were back on the road, until PSSSST...flat tire number four.  Replacement number two in place, when PSSSST...flat tire number five!  All on the same bike, same tire.  The guys worked as fast as they could to change each tire, but it was hot, we were now almost completely out of liquid, and we could see other teams starting to catch up.  Finally after three changes, we got back on the road.  Now we just had to pray for no more flats because we were out of spare tires (and had been when we had flat #5, fortunately one of our competitors, the Gnome Hunters, were in transition at the same time as us and offered up one of their spare tubes).

Section 8 & 9 - Bike.  Section 8 was supposed to be a trek, which I needed.  I had been holding my own pretty well all day on the bike (especially considering I hadn't biked all winter long), but the day's efforts were starting to wear on me and I could have used a trek section (my strength).  But because the race was taking longer than expected, the race director informed us that we could bike section 8 instead of trek it.  Makes for a much faster effort, but my bike legs felt like jelly.  We picked up all of the section 8 points, and now it was just a long ride (picking up a few points along the way) back to the finish.  For the last 30 minutes or so I relied on my teammates to help me mentally and physically power through to the finish.

When we finally arrived back at the start/finish location, we were the first 12-hour team to arrive, and we had cleared the course (found all checkpoints).  It took 11 hours for us to finish, and it wouldn't have been possible without some excellent teamwork, navigation and perseverance.  I feel extremely lucky to have found a place on the GearJunkie/WEDALI roster.

Kudos to race directors, Jerrett Fried and Steve Oberbroeckling, and all of their wonderful volunteers who put on a first-rate show.

Boston 4/15/13

Preface:  everything in this post is trivial compared to the horrific, senseless acts of violence at the end of the marathon.  My heart goes out to all of the people who suffered injury or worse due to explosions. There has been a saying/quote going around that I think sums it up best:  "If you're trying to defeat the human spirit, marathoners are the wrong group to target."  

That being said, in an effort to keep on, keepin' on, here's a post about my experience... 

                Smiles were aplenty BEFORE the race...
 
So it's done.  It's over.  It's in the books.  With big expectations and visions of a PR (personal record), I set off for the Boston Marathon this past weekend.  After a winter illness setback and a disappointing effort at the Senshu International Marathon in February, I felt like I had done everything right from mid-February to race day to get myself in respectable racing shape. 
 
First up, before the race, the technical meeting (a meeting to inform all male & female elites of the race day sequence of events and "rules of play").  Sitting in that room with all of those heavy hitters was a super fun experience, and something I hope to replicate in the future.  Water bottle staging was next, then it was off to the hotel for final prep and a night of restless sleep before race morning.
 
Special buses took elites to the start, escorted by a full police motorcade stopping traffic for us.  Nice.  Sat around in a small church, staying warm and getting my mind right before race time.  I felt good, felt confident.  I had a race plan based on my fitness (not quite 100%, but within striking distance of that 2:45 PR) and the course elevation (those tricky hills).  If I stuck to my plan, I should have a good day. 
 
9:32am.  Game on.  Luckily the field of elite women went out tentatively so I got to run with the big dogs for a couple of miles.  Felt easy, breezy because we started out with a downhill.  I passed through the 5k about 5 seconds off my planned time.  Sweet!  Kept rolling, feeling strong and fit and hitting all of my pace markers until the half-way point.  From 13 to 17ish, the first couple hills, I started gaining on the two runners in front of me and I felt GOOD!  Then from 19 to 20 the wheels kind of feel off.  21 to the finish was probably the longest, worst 5 miles I've raced to date.  I had eaten a bit during the race to this point, and been drinking a combo of water and electrolytes at every station, but my energy just disappeared.  My legs weren't cramping, but I started getting tunnel/starry vision like I might faint at any second.  Not ideal for running.  This seems to be a trend, which ticks me off to no end...more about this later.
 
I put everything I had into those last five miles, but it was pretty pathetic.  I slogged across the finish line about 15-seconds under 2:51. 
 
So...am I disappointed? Beyond what I can explain. This was a bitter, bitter pill to swallow that days later still gives me a stomachache.  I was given an amazing opportunity to start with the elites and make a statement in the world of running, and I feel like I pretty much blew it.  Will I be salty about this and replay every moment of the race for days (and likely weeks to come)?  Yup.  Will I re-examine my training for necessary adjustments?  Yup.  But I think the biggest consequence and most lasting effect will be that this disappointment has ignited a fire in me.  For two years I have basically enjoyed constant improvement with my marathon results.  I set a few lofty goals and I achieved them.  That's easy to handle.  Now this year, I've been hit with two back-to-back sub-par performances where I didn't achieve my goals (Japan being the first sub-par performance).  I feel like this is a golden opportunity to test how I'm going to react when things don't go well.  I'm not going to pretend like I'm not still sulking around, I am.  But I'm also recovering, looking at my racing/training calendar, and getting fired up for my next race. 
 
Running might seem like a silly and trivial thing to most, but it has become one of my greatest passions.  And to accept mediocrity in this passion simply won't do.  I know I have a few good racing years left in these legs and I will continue to push the limits of what my body can handle.  

Oh, and I should mention...racing in Boston is amazing!  The crowds, the race organization, the expo, basically everything, is first-class awesome.  AND my buddy Pete from the orienteering club, and ALL six of my MN RED club mates had great races.  Kudos to them!  

                     Pete and me on race morning...Pete killed it!

Irish Run 8k

This will be a quick one, just like the race.  Boston is now 3 weeks away so there won't be much fitness gained from here on out, it's all about sharpening up, tapering properly, and getting my legs fresh for the big day.  In an effort to do just that, my MN RED teammates and I raced the St. Paul Irish Run 8k this past weekend.  The race marks the kick off of the USATF race series.  Since I've never been a member of a team, I'm not sure what that means, but I'm pretty sure if I run fast, that's good for all parties involved.

So, the race recap:  this was a 5 mile race.  I haven't raced such a short distance in a long time.  From the gun, I didn't have the confidence to go pedal to the floor because I wasn't sure how my body would react to the quicker tempo.  At the two mile mark I realized I was essentially half-way to the finish and wasn't in nearly enough pain.  I needed to push it.  I did and my last three miles were progressively faster:  5:41, 5:34, and 5:31.  I ended up coming in at 28:08 and 2nd place female among a speedy field.  I maybe would have had a chance at the "W" if I would have ignored my watch, turned off my brain, and raced how I normally race (pin on to the leader and hang on for dear life!).  But it was a good workout and a great lesson in racing.

Post-race, a couple of my training partners (shout out to Doug and Melissa) and I regrouped and put in a 5.5 mile hilly, tempo run to simulate the end of Boston (marathon).  It was great.  The harder, faster effort of the 8k took enough out of my legs that they had that 20-mile feeling, but without the 20 miles!  We made decent time on the effort, averaging about 6:20/mile pace.  I'll need to be faster if I want to come in around 2:44:37 (my Boston goal time), but the fact that this effort didn't destroy me was a confidence builder.

        Photo op from the race.  We'll call this one:  game face & bad hair.  ;)

Little Fish, Big Pond - Boston is Approaching...

The countdown to the Boston Marathon started many moons ago, but waking up this morning it started to feel really real (I'm so eloquent).  28 days and counting.  Assuming about half of that is going to be a taper means only 2 weeks left of hammering.  Yowza! 

In the fall (2012), when I decided to register for my first Boston Marathon, I was happy and excited just to be participating in such an iconic event.  It was around that same time that I decided to join a running club and enlist in the guidance of a coach to try and get to that elusive "next level."  My new coach, Ron Byland, thought with my ability and his workouts, I could run around 2:40 by race day in Boston.  And running that kind of time was probably good enough for the elite start wave.  He checked into it, and badda-boom-badda-bing, I was in as an elite!  Whoooaaaaaaa, that's crazy!

               So you're saying I'm going to be running against this?  GULP.

Fast-forward to two weeks ago and I faced a big decision:  should I stay in the elite wave or should I defer back to the main field?

I didn't know what to do, and I still question my decision.  Here's what I wrestled with:

1) Being sick for one month in the winter had set back my training substantially.  Realistically, I'm now hoping to run a 2:45...still around my PR, but five minutes off where I thought I would be.  And 20 minutes off what the true elites will run.

b) The female elite field at Boston is only going to consist of 55 runners!  This was a major curve ball.  When I got in as an elite, I expected at least 100, probably closer to 200 women to be considered "elite" at Boston.  I mean, this is BOSTON!  Runners from all over the world show up for a crack at the huge prize purse and the prestige of being a top finisher at this event.  In a field of 200, there are bound to be runners I can hang with and compete against in those final few miles.  In a field of 55...there is no where to hide!

4) The main field at Boston is the creme de la creme.  Most mortals consider the Boston Marathon a pretty big deal.  There are tough qualification standards.  So deferring to the main field would not be bad.  It is still going to be super competitive.  And some of my new MN RED training buddies are in the main field.  I would have compadres to work with...

But even in the face of these seemingly good reasons to defer my elite status, like Madonna said, I'm keeping my baby!  (And by baby, I mean my elite bib).  I don't know what the future holds for me.  I hope to keep getting faster.  I hope to have a shot at the 2016 trials.  I also hope that one day brownies will be considered a major food group.  Will any of this happen?  I just don't know!  So I say:  carpe diem aka seize the day!  I'm going to run at the back of the elite pack at Boston and revel in the fact that I made it there.  I may never have the chance to do it again.

                                                     Game face aka pain face.  :)

Japan - Awesome and Awful

It's been a week since I returned from my trip to Japan, so it's about time to get my blog on... 

I titled the post "Awesome and Awful," because the trip was truly an amazing experience.  Huge shout out to the Bloomington Sister City Organization and its counterpart in Japan (the IIEA) for sponsoring the marathon runner exchange program.  Three other Bloomington runners along with myself and our travel companions were given the royal treatment.  Meeting new people, seeing the sights, doing some arts & crafts, learning about the Japanese culture, and trying the food...it was a trip I will never forget.

The Bloomington Marathon Runners with the Mayor of Izumi (Bloomington's Sister City).

Maneki Neko - the Japanese kitty that brings good luck...too bad I met him AFTER the marathon. :)

Enjoying the view from the Osaka Castle - an impressive structure loaded with history.

A zen moment in one of the gorgeous Japanese parks/gardens.  ;)

But this isn't a travel blog, let's get to the awful part of the trip, which unfortunately was my running performance.  I took part in the 20th anniversary running of the Senshu International Marathon.  It will be impossible to describe everything about this experience, but I'll give it my best shot.

Weather - 30-40 and mostly cloudy, couldn't have asked for better weather especially considering the days before and after the race it either rained pretty heavily or snowed!

Field of runners - 5,500 people for the special anniversary year of the race. Mostly Japanese runners, but a decent field of international competition including some quick Aussies.

Course - mostly flat and straight line until the last 10k where you start twisting and turning, and then do an out and back across two very steep-hilled bridges. (Note: turns out the course was probably long on distance. My Garmin, which usually ends up being short when I run the tangents, came in at 26.34 when I crossed the finish line.)

Fans - different from US races. There were a lot of people out for the anniversary race, but instead of cheering very loudly, they wave little flags and clap relatively reservedly. Although I must say, I was smiling and waving (I couldn't help myself, I was running in JAPAN!) and it seemed to earn me some extra cheers and delight from the spectators! :)

Special notes - I have never seen so many runners smoking cigarettes and/or pounding energy drinks before a race as I saw here.  Crazy!  The bathroom situation on course was...unique. They don't put portable toilets along course. Instead, they had signs on course indicating a bathroom is nearby, but you are supposed to raise your hand and be escorted by a race marshall to the facilities. Most were not within eyesight of the course; breakdown! AND only 6 drink stations on course. I felt thirsty! And anyone who knows me, knows I am a camel and rarely drink so this was a challenge.

My Race Plan - run in control, think of the race as training for Boston. Try to run even pace throughout and finish around 3:00.

What Actually Happened - well, I knew I would have a hard time running 7:00/mile at the beginning with the excitement and adrenaline flowing, but I was really trying to focus on not tearing myself up for Boston. I'm waaaay behind on training because of my flu/pneumonia episode, and the month following the Japan marathon is going to be critical for getting as ready as possible. So I went out at about 6:15/mile, and it felt easy. I gradually slowed but to a pace that still had me on target for a 2:50-2:55 finish. I felt the urge to use the facilities about 6k into the race, but due to toilets being so far from course, I just kept holding it. I also had a bit of a funny stomach. The race didn't start until 10:30am, and although I ate a larger breakfast than normal to accommodate for the late start, I think I was low on fuel from the gun from not eating much leading up to the race (due to the unique Japanese food I was experiencing). To make matters worse, due to my funny stomach, I only ate about 1/4 GU throughout the entire race. So...not unsurprisingly, I was the 4th female and on pace for 2:50-2:55 at 30k, but then the wheels fell off. I eventually had to stop to use the bathroom, a few women starting passing me by, and the hills on the bridge were killer. Fortunately I was smart enough to let go of my competitive nature, focus on Boston, and slow down and just enjoy the experience. Have I mentioned...I was running in Japan?! :) I finally limped home around 3:04. What was kind of funny was that although this was my slowest race in the last 3 years, 2nd slowest ever, I still placed well among the female field of competitors. 7th overall and 3rd for non-registered runners ("registered" runners are those enlisted with the Japanese running association). I won a sweet trophy and was recognized in a cool awards ceremony. So overall, an unforgettable experience and I am extremely grateful for the opportunity. Big props to the Bloomington Sister City Organization!

I went with the ponytail for the first time ever; much less aerodynamic.  I'm going back to the bun for Boston.  And speaking of a bun, despite the cool weather, my capri-tights were way too long.  I didn't know if the Japanese public was ready for my other buns, but those will be back for Boston too.  ;)

3rd Non-Registered Female.

Final note - I wouldn't be myself if I wasn't extremely worried about Boston coming up. I'm in great shape for training. I wasn't sore at all after the race and have been able put in a couple of decent workouts since I returned, but I don't know if I have enough time. I missed the bulk of winter training. My speed seems to be there, but my endurance just isn't. One month might not be enough to build that up, but you can bet all of my energies will be focused laser-like on April 15.

Tuning up for Toyko...or rather, Osaka

Okay, this is it...don't get scared now.  In just about 48 hours I will be making my way half way around the world to meet and run with the good people of Izumi, Japan!  Huge thanks to the Bloomington Sister City Organization who hosts the exchange.  I am so appreciative for this opportunity, one that is sure to be a once-in-a-lifetime experience.

Since taking about one month off due to illness, I've been anxious about how ready I am for the Senshu International Marathon (Feb 17).  I've only had one hard training session since the beginning of January, and my mileage has been relatively non-existent by marathon training standards.  So to shake off the cobwebs, my MN RED coach (and teammates) opted to race a small, local 10k this morning in Mahtomedi, MN.

There were only about 80 participants, it was only a 10k, and the weather and course weren't anywhere near ideal, but it was a competition; something I was in dire need of before jumping into the Japan race.  My training partners Brian Davenport (Slim) and Rob Economy (Poppa Rob) were on hand to help set the pace of the race.  Both outstanding marathoners, and with better leg speed than me, I knew the goal for the day was just to keep them in sight.  I had been planning on working together with another one of my training buddies, Melissa Gacek (2008 Olympic Trials participant), but her kid was blowing chunks on race morning, so she was benched for mom duty.

Slim, Poppa Rob, and I warmed up around 8:15am on course for the 9:00am start.  The streets were a little icy on the edges and corners, but we found some good lines to follow.  We were set.  9:00am, we queued up at the start line and off we went.  The course was an out-back that started off straight up hill...brutal at the beginning, but good for the finish.  Slim, Poppa Rob, and I made our way about a mile and were already separated from the pack.  Approaching the first intersection, we were guided by a couple of high school kids to take a right turn...not unusual except for the fact that when we warmed up on course, we had gone straight through that same intersection.  There was no lead vehicle.  This was interesting...

           Poppa Rob in the lead, Slim in his neon kicks (viewable from space),
                          and me bringing up the rear

We quickly found ourselves off of residential streets and on "gravel" roads.  I say "gravel" because it was really more of a slippery, slushy, packed snow/ice surface instead of gravel.  What the heck?  Our crew was still holding together, and confused about the turn of events.  Come to find out later, we warmed up on the 5k course.  This was in fact, the correct 10k course.  The next 4 miles would be on this garbage surface with all racers fighting to keep their feet under them.  Poppa Rob almost went down once, another MN RED runner actually did take a tumble; it was tough going.

Around mile 2, Slim started breaking away from Poppa Rob and I.  This dude is a gazelle.  6 feet, some inches of graceful power.  It's fun to watch...from behind...which is where I usually find myself.  It's great though, I love having something to aspire to!  We made it to the halfway point, carefully whipped a U-turn on the slippery roads, and started back.  I wasn't feeling great so I backed off a bit and Poppa Rob gapped me.  I caught a little breather and then refocused.  His gap was about 5-10 seconds and I was going to do my best to keep him there (or close the gap).  Slim, Poppa Rob, and I maintained our spacing for the last two miles, all finishing pretty strong, considering we had spent the entire race fighting to keep our balance and gain traction on the ruthless MN back roads.

We crossed the line 1, 2, 3 - Slim in 35:05, Poppa Rob in 35:47, and me in 35:50.  A PR!  Well, that is until I realized the course was a little short.  Add about 60 seconds and you have our true 10k times.  I was still pretty pumped with my splits, which were all right around 6:00/mile.  Considering the course conditions, I'll take it. 

  

                                                                My sweet prize

After the race, my coach and I hatched a plan for Japan.  Boston has always been the ultimate goal for spring and nothing has changed.  The trip to, and race in, Japan are going to be for fun.  Because of the training time that I lost while sick, it's going to be a battle to get sharp for Boston.  The race in Japan needs to be an "easy" training run so that when I get back, Coach Ron can beat the crap out of me (so to speak) for 4 weeks to make up for lost time and get me primed for Bean Town.  Hopefully I can behave and stick to the 3:00-3:10 marathon we have in mind for Japan.  I know the competitor in me will hate not to leave everything on course, but I have to keep my eyes on the prize!

Sayonara!