Monday, September 11, 2017

Schonning 5K

I can be convinced to do nearly anything, as long as it isn't dangerous, unhealthy, or illegal. So, when Steve Schonning asked me if I was running his father's race (in its 20th year), I quickly decided I was, despite not being race-ready and still nursing a sore left plantar fascia. In retrospect, this was borderline dangerous and definitely unhealthy, but as far as I know not illegal. Oh, and that plantar fasciiits has become a part of my life at this point. Heck, the injury is older than my youngest child (and smells worse, too). Fortunately, it hasn't deteriorated as I've reintroduced running over the past two months and has even tolerated 3-mile tempos during the Westerly Fun Runs, so why not try to race on it?

I was thrilled when I learned Tommy would be at the race. I figured he and I could keep each other company for a mile or two, and maybe longer. Given the lack of focused workouts and uncertain fitness, I had no idea what time I'd run and whether or not I'd be able to run with Tommy for long. I arbitrarily decided I wanted to break 17 and it turned out he had the same goal. We agreed to shoot for 5:25-5:30 pace in the first mile and see what happened from there.

At the starting line, we glanced around and, without speaking about it, knew the race would be between the two of us. We took off through downtown Westerly side-by-side, a little too fast at first due to adrenaline and slope, and eventually settling into what felt like a sustainable pace. We crossed through the first mile in 5:25, right on target.

Around this time, as we churned up a small incline, there opened the slightest separation between us. I kept the pace honest but also hoped Tommy would put in a surge to latch back on so we could run together longer. The gap grew a bit more as we made several sharp turns away from the old cone turnaround and to the new section of course added this year. I don't know this area well, so I was caught off guard by the steepness of Cobblestone Hill. I tried to keep a steady cadence without overexerting, in the process passing the volunteer who was scrambling up the hill herself to try to beat me to the intersection she was supposed to be manning (or womanning?). Her effort was in vain, and she eventually gave up the race and resorted to shouting the instructions to take a left at the end of the road. Tommy and I both had a good laugh at that mid-race levity later on.

As I turned on 1A, I caught a glimpse of Tommy at the top of the hill and noticed that the gap had grown some more. While it would have been fun to run the whole way together, this was still a race, and I really didn't want to be caught. I kept glancing at my watch in astonishment that the pace was so much slower than it felt. Mile 2 was 5:36.

My legs had felt heavy from the start but were turning into lead in the third mile. This final mile was pretty uneventful, as the only action came from commentary from the volunteers (Jeff V. said something to the effect of "Tommy's coming for you," which admittedly scared me into a faster pace) and the occasional road crossing, which is always a little dicey when you're the leader and the volunteers/police haven't gotten into their rhythm yet.
Finishing up (photo: Westerly Sun)
(Embarrassingly, this picture was covering about a square foot of the sports pages in the Westerly Sun.)
I passed the third mile in 5:25 and, after a little mental math, realized that I'd be awfully close to hitting my goal. I picked up the pace a bit going around the final turn onto the long finishing stretch in front of the Y. I could see the finish line clock at 16:50 and wondered how much time it would take to actually get there. It couldn't be 10 seconds, could it? I went into the last non-sprint gear I had, as I thought it would be foolish to make a mad dash for the finish when I was racing no one but a meaningless barrier. Still, I really wanted to break that meaningless barrier. Naturally, I missed by a couple of seconds (17:02), and there wasn't even the patented SNERRO two-second add-on this time.

At least I was fairly consistent in my inferiority to my 2014 self. 
I was generally pleased with the race, despite missing the goal, as it gives me something to hopefully build on through the fall. It's a little depressing to now know I'm so much slower than I was at this time three years ago, when I ran 16:20, but I have to start somewhere, right? My foot was no worse for the wear, either, which was a bonus. Most enjoyable, though, was the chance to race with Tommy, even if it was for a shorter duration than either of us would have preferred. Next time...

One other "perk" of being back in Small Town USA? The local newspaper flattery.

Saturday, April 22, 2017

Ventura County Corporate Games

For the second consecutive year, the Ventura Country Corporate Games would be my first race after a six-month hiatus. Last year, a balky Achilles was the culprit; this year it was my hip. Fortunately, the hip had improved enough to start doing one easy workout per week in late January. Week after week, I gradually increased the volume and intensity, but I was still unsure of my fitness. My entire right leg, from hip to toe, is a permanent mess, so I always feel uncoordinated and sloppy when running, and this makes it tough to feel fast no matter the shape I'm in. Sometimes, you just need to race to figure out where you stand.

While my mileage has been even lower than usual, I'd progressed further down the workout list than last year, so I figured I'd have a good shot at topping my time (and hopefully my place -- I was second) from last year's edition of this race.

The course consists of two clockwise circuits of a set of open fields. Most of it is paved, with a few short dirt sections interspersed. There's also a narrow dirt path just to the inside of the paved path that has formed organically from millions of footsteps of concrete-averse runners and walkers. I made note of this after recalling the mayhem I encountered on the second lap last year when I almost literally hit the back of the pack of walkers who were casually making their way around the course for the first time. Perhaps sacrificing the smooth, fast footing of the paved path for the open but uneven dirt would pay off this year.

There's also a team element to this race, as it is one part of the larger Corporate Games, at which Amgen competes for bragging rights with other companies in the county. I was unknown to most of my teammates last year, but now I had a reputation to uphold ("Oh, you're THE Chris Garvin," someone said before the race. Did they want my autograph?). I didn't want to let my team down, which added some pressure to what should have been a low-key race.

After warming up, I did my usual pre-race scouting of the competition, noting that last year's champ wasn't in attendance this time. (OK, I already knew he wouldn't be here, thanks to twelve months of Strava-stalking him.) I did see one young guy doing some seriously intense strides. He was going far too fast, as if he had a 100-meter dash coming up, so I was tempted to dismiss him, but he still looked pretty darn good.

I lined up at the front this year and quickly went to the lead as the race started. There was a strong wind during the first half-mile of the race, and I had really hoped there would be someone to tuck in behind for this stretch, but I was all alone. At least I wasn't the one being used as a shield...or was I? Out of nowhere, someone fell into step behind me, doing to me exactly what I wanted to do to someone else. Karma!

We stayed in formation for a few minutes. Once we escaped the wind, he pulled up beside me and asked which division I was competing in. I told him I was in the 'A' division (for large companies). It turned out he was in 'D'. He said something about this taking some pressure off our battle. Could he be looking for an excuse to slow down? I decided to test his competitiveness and accelerated. We were slower than I'd hoped for at the mile (5:26), and I really surged after this, using the wind at my back and a slight downhill to get a step on him. I glanced at my watch after another half-mile and saw that we'd been running 5:03 pace.

As I approached the end of the first lap, a spectator told me I had 10 meters on the guy. I crossed the line for the first time in 8:28 and realized that I was feeling pretty fatigued. I got a bit of a jolt when one of the volunteers shouted, "Amgen! I picked you!" Well, shoot, I can't let that guy down!

It was mentally challenging to enter the wind tunnel again, but I figured I could also use it to my advantage, since he was no longer sitting on me through it. Just as I made it around a corner and out of the wind, I hit the back of the back. For as far as I could see, the path was filled with walkers and runners. (For some perspective on just how thick this pack was, I passed roughly 300 people over the final 1.3 miles of the race.) 

As planned, I jumped onto the parallel dirt path and used this to bypass the labyrinth of humans next to me. Every hundred meters or so there would be someone occupying the dirt path, and I'd have to dodge back into traffic momentarily before resuming running unimpeded.

I passed the second mile in 5:17 but really felt like I was slowing. I glanced at my watch a quarter-mile into the third mile and saw I'd been running over 5:40 pace. I accelerated again, allowing myself to be distracted by the game of Frogger I was acting out. Mile three eventually passed in 5:21, and was feeling well enough to run 5:08 pace over the final 0.2. (Despite being called a 5K, the race flyers list the course as 3.2 miles. I guess it's more important to have two equal-length laps than to measure an actual 5K.)

My final time was 16:51 (8:22 second lap; results here), which was 15 seconds faster than last year's time. The second place guy was nearly 30 seconds back, and third was another two minutes behind him. It's not exactly a top-heavy race, but I'll gladly take the win.

Splits are randomly selected points along the loop for the past two years.
I was a little disappointed that I'd felt so fatigued so early in the second half of the race, but glad for the improvement, glad for the negative split, glad for the win, and most importantly glad to be mostly injury-free.

Up next are a couple of road mile races for something a little different, and then it's back east for good!


Monday, January 2, 2017

2016 - It also happened

We runners have great short-term memories. Run a PR a week ago, and we're flying high. But this what-have-you-done-for-me-lately attitude toward our bodies creates a near-depressive state when we're in the throes of an injury. This is the story of my 2016. I know that some good things happened at some point, but that's ancient history as far as I'm concerned. The life I now know consists of everything but running -- some swimming, a little lifting, the occasional hike, some painful yoga, and many failed attempts to resume running. Even cycling isn't an option. I know I will eventually be able to run again, but the "when" and its accompanying uncertainty are crushing my spirit on a daily basis. 

But you can't have downs without ups, and since this year-end post is not meant to dwell in the present, but to visit the past, let's look at the year in its entirety. 

Takeaways

A few bullets to summarize the year, with a positive spin...

  • Ran my fewest miles in three years, BUT it was only slightly lower than the last two years despite missing a bunch of time with various injuries. 
  • Only ran five races, BUT three were road PRs (5K, 4-mi, and Half Marathon). Placed in top-4 in all five races.
  • Nearly eclipsed 100,000 feet elevation gain without specifically targeting hilly/mountainous runs. The benefits of living where I live...
  • Experimented with some new training plans that seemed to work well without overstressing my fragile body.
  • Ran in four different countries (in a single week, no less) - US, Ireland, the Netherlands, and Germany. The latter two were places I'd never visited before.

A graphical summary of the year

2016 mileage was in line with the previous two years' mileage. A plateau is forming...
Weekly workout time by activity (top), daily weight (which I tracked for the first time ever this year), and sickness and injury timelines. The darker colors in the injury timeline indicate when an injury became too severe to run/bike.
Holiday-themed summary of last year's injuries.
I had the data, so I threw this together just to see how things shook out. No surprise here that the weekend dominates, as opportunity and motivation tend to align. The Tuesday bump was unexpected, though. (Note: this only includes the activities in the chart above, so no lifting, hiking, or yoga.)


Goals

Now for a not-so-positive review of the year. Here are my goals with their associated outcomes:
  1. Run more miles than in 2015 FAIL
    • 1088 vs. 1136. Was on pace for my best post-college annual mileage, and then the hip happened. Maybe next year...
  2. Get and stay injury-free FAIL
    • Did a nice job recovering from and holding off the knee and Achilles injuries earlier in the year, but the ankle sprain in July and hip injury that struck in October made sure there was no doubt I'd miss this goal.
  3. Sub-1:16 half-marathon FAIL
    • Ran 1:16:47. Close but no cigar.
  4. Sub-16 5K PASS
    • Just eked out a 15:59 in May. I'll take it.
  5. Jump and touch a 10-ft rim (this was inspired by Greg's blog. Who knows what's after this. Maybe a two-handed dunk in 2017??) FAIL
    • I didn't even remember this goal until pulling these together from last year's post. I think this may have to wait until my next life.
  6. 20 consecutive pull-ups FAIL
    • Hadn't counted on not having a convenient place to do pull ups to train for this. Let's try again in 2017.
  7. More data analysis! PASS
    • Lots of this in 2016. I'll have to post some of the results here for proof at some point in the next few weeks.

Miscellaneous Stats

  • Highest mileage week (Mon-Sun) = 35 miles (7/25 - 7/31)
  • Highest mileage 7-day period = 53 miles (6/24 - 6/30)
  • Lowest mileage week = 0 miles (4 times) - Knee pain (Feb), Hip pain (Dec)
  • Most hours run/bike in week = 9:00 (7/25 - 7/31) - Rest of family on vacation, so I played
  • Longest run = 15 miles (9/18) - Trail race, plus long cool down
  • Most climbing on a run = 3018 ft (7/5) - Kearsarge North in Maine (ironic, given that there's so much elevation to gain in California). Also, coincidentally, this was the same exact day as my highest elevation gain run in 2015.
  • Longest ride = 32.8 miles (8/6) - not the best year for biking, thanks to the hamstring issue
  • Most climbing on a ride = 2135 ft (7/30)
  • Number of races = 5 (1st place -1 time, 2nd place - 2 times, 4th place - 2 times)
  • Number of states run in: 8 - CA, WA, OR, NY, ME, MA, NH, RI
  • Number of countries run in: 4 - USA, Ireland, the Netherlands, Germany
  • Total running elevation gain: ~97,000 ft. Just missed 100,000, which would have been cool. Doubtless I've ever get this much again after moving back east next year.

My favorite photos from runs in 2016

Seattle and Mt. Rainier in the distance (February)

Descending San Bruno Mt outside San Francisco with college friend Ben (June)
View of Sky Top and Mohonk Mountain House from Eagle Cliff in New Paltz (June)
View of the Trapps from Laurel Ledge in New Paltz (June)
Descending the Bonticou rock scramble in New Paltz (June)
View from the top of Kearsarge North (July)
Aftermath of ankle sprain (July)
View back toward our house from the flanks of Boney Moutain (Aug)
How my legs and feet often look after running on these dusty trails (Aug)
Silhouette of Mike with ocean in the distance, short walk from our house (Sep)
My occasional partners in crime (September)
View of Dos Vientos from hills near home (September)
Unexpected view toward Santa Rosa valley near Amgen (September)
Munich Olympic Stadium (October)
Downtown Breda, Netherlands (October)
Sunrise in Ireland (October)

Goals for 2017

  1. Get and stay injury-free
  2. PR in at least one distance
  3. Set personal best in two of my favorite RI races: Blessing and Li'l Rhody
  4. Do 20 consecutive pull ups
  5. Swim consistently 
  6. Do drills and strides at least once a week (when injury-free)
  7. Maintain consistent training after the new baby (March) and move back to RI (June)
Happy New Year, everyone!