July 4, 2009
I look forward to July 4 every year. Not just because of the foreworks but also because of the annual DCRRC Age handicapped 4 Miler. It's a neat little gimmick race starting and finishing in Carderock. Old men and women get to start first. Then younger men and women start later based pre established times based on their age and sex. Theoretically, if everyone was at exactly the same level of fitness we would all finish at the same time. While the format almost assures me that I will finish at the back of the pack, its OK as I enjoy being ahead of the young punks early :) It also allows me to tag different people that leave before me as targets that I can strive to catch.
I thought I could probably catch Ric based on times the day before at the Tidal Basin, even though he was leaving 2 minutes before me. Sharyn Gordon, Cristina Caravoulias, Joe Broderick and Walt Washburn were also possible but unlikely.
Even though I arrived more than 40 minutes before my start time, I failed to have my watch ready when I started. As a result, I missed the first minute or so of the race on my heart monitor.By the time it came on, my heart rate was already 118. This lapse was important as the race volunteers had already shut down the clock when I came in, so we had to estimate my finish time. Based on the information I did have from my watch I estimated that it took me about 56:15 to complete the course. I managed to catch Ric with about 1/2 mile to go and held him off.
So why so slow? In a clear case of poor planning, I had intestinal issues almost immediately after the race started. I really struggled with cramps and I couldnt wait to finish. I had to walk a great deal but not because I was tired. My average heart rate was only 125....a clear sign that something was wrong. My max heart rate was only 140. I can only wait until next year to try to do better.
Monday, July 6, 2009
Presidential Fitness Runs
The new Tidal Basin Run group decided to hold a trio of races around the Tidal Basin on the morning of July 3rd. With virtually everyone off that day, we had the sidewalks largely to ourselves. The race provided the group with an opportunity to raise the money needed to pay dues to the RRCA and it also gave a few prolofic area runners to make a rare visit to the Tidal Basin.
Three different races were held...the Thomas Jefferson 3K, the John Quicy Adams 6K, and the John Tyler 10K. The races were tabbed as the Presidential Fitness Runs. We had 7 finishers in the first 2 races and 6 in the 10K. All of the races started at the same time and finished at the same finish line. Runners for the 3K and 10K started at the same start line but took off in opposite directions. (That was interesting). The 10kers ran about 300 yards before turning around and running in the same direction as the rest of us.
I opted to run the 3K. I thought about running the 6K to give myself a race at an "other" distance and to also stretch out my distance a little but I thought I should get in quickly and help Jay with timing and any other needs. Peter Lamberton ended up halping Jay with the timing so I wasn't really needed but I enjoyed being there to cheer on the other runner sas they made there way around the loop course.
The first 2 runners in the 3K took off quickly. Ric Franke got a few steps ahead of me at the start as I wrestled with my watches but then I passed him before hitting the sidewalk. I REALLY wanted to beat him today. I had failed in meeting most of my running goals recently and I really wanted to beat someone I thought I should beat.
The temperature was about 71 degrees and it was a clear, sunny day. It was a perfect day for almost everyone but a little warm for runners. That is my only explanation for a somewhat disappointing race. I ran for 6 1/2 minutes before feeling the need for a walk. My heart rate was 143 when I stopped for the walk. I know I can do better than this! More disturbing...I walked for nearly 2 minutes! In all, I took 5 walk breaks. Thats just not acceptable. The walks brought my average heart rate for the race down to 134 and my max heart race was only 145. As a result, I finished in 21:22...which was 4 seconds SLOWER than my disappointing TB 3K just 2 weeks earlier. On the bright side, I did manage to beat Ric, as well as another runner, Ketty Smith. My 3rd place finish actually made into The Washington Post on July 4th, which was pretty cool.
After the race, we celebrated Jon Palks 60th birthday with a very good birthday cake. Ric and I also had a nice chat. Karsten Brown set the course record for the 10K course with a time of 36:06 ( I succeeded in only allowing him to pass me once!) Suzanna Sullivan ran a blistering 6K to win the inaugural event in a time of 24:15. Jon and Peter Blank trailed her by 4 and 5 minutes respectively. So she was moving!
All in all, it was a great way to start the holiday weekend. We decided to do it all again for Columbus Day.
Three different races were held...the Thomas Jefferson 3K, the John Quicy Adams 6K, and the John Tyler 10K. The races were tabbed as the Presidential Fitness Runs. We had 7 finishers in the first 2 races and 6 in the 10K. All of the races started at the same time and finished at the same finish line. Runners for the 3K and 10K started at the same start line but took off in opposite directions. (That was interesting). The 10kers ran about 300 yards before turning around and running in the same direction as the rest of us.
I opted to run the 3K. I thought about running the 6K to give myself a race at an "other" distance and to also stretch out my distance a little but I thought I should get in quickly and help Jay with timing and any other needs. Peter Lamberton ended up halping Jay with the timing so I wasn't really needed but I enjoyed being there to cheer on the other runner sas they made there way around the loop course.
The first 2 runners in the 3K took off quickly. Ric Franke got a few steps ahead of me at the start as I wrestled with my watches but then I passed him before hitting the sidewalk. I REALLY wanted to beat him today. I had failed in meeting most of my running goals recently and I really wanted to beat someone I thought I should beat.
The temperature was about 71 degrees and it was a clear, sunny day. It was a perfect day for almost everyone but a little warm for runners. That is my only explanation for a somewhat disappointing race. I ran for 6 1/2 minutes before feeling the need for a walk. My heart rate was 143 when I stopped for the walk. I know I can do better than this! More disturbing...I walked for nearly 2 minutes! In all, I took 5 walk breaks. Thats just not acceptable. The walks brought my average heart rate for the race down to 134 and my max heart race was only 145. As a result, I finished in 21:22...which was 4 seconds SLOWER than my disappointing TB 3K just 2 weeks earlier. On the bright side, I did manage to beat Ric, as well as another runner, Ketty Smith. My 3rd place finish actually made into The Washington Post on July 4th, which was pretty cool.
After the race, we celebrated Jon Palks 60th birthday with a very good birthday cake. Ric and I also had a nice chat. Karsten Brown set the course record for the 10K course with a time of 36:06 ( I succeeded in only allowing him to pass me once!) Suzanna Sullivan ran a blistering 6K to win the inaugural event in a time of 24:15. Jon and Peter Blank trailed her by 4 and 5 minutes respectively. So she was moving!
All in all, it was a great way to start the holiday weekend. We decided to do it all again for Columbus Day.
The tow path revisited
On June 21, I ran the Georgetown 8K. The race starts under the Key bridge, runs up the tow path to just past Fletchers Boathouse and then back the way we came. I just ran much of this same course the previous evening during the Hugh Jascourt 4 miler. It was cooler than the night before so I hoped for a better run tonight.
This was hailed as a Father's Day race and there were several fathers in attendance. The race also included triathalon standout Desiree Ficker, who easily won the womens race by more than 6 minutes (29:02). Unfortunately for me, none of my slower friends made it to the race so I hoped I had some new company out there.
I intentionally went out slow this evening. No one else did though so fell to the back of the pack pretty quickly. I ran for over 8 minutes before taking a rather lengthy walk break. My goal became a simple one...beat last years slow time of 63:06 in this same race on a miserable muggy evening. At the turnaround I was just about on pace but I faded during the next mile and a half. I picked it up a bit from there to the finish as I tried to catch the runner in front of me (James Sullivan). I was making up ground on him when I ran but he was running faster than I walked so I couldn't close the gap entirely. He finished 58 seconds in front of me. I finished 53rd (sounds better than last) with a time of 64:38 (chip time). So I failed in my efforts to beat last years time. However, on a positive note, my pace per mile was about 9 seconds faster than the previous evenings race, which was a mile shorter. This was my longest race sincre late December so I was relatively pleased with my performance. Hey, at least I finished.
This was hailed as a Father's Day race and there were several fathers in attendance. The race also included triathalon standout Desiree Ficker, who easily won the womens race by more than 6 minutes (29:02). Unfortunately for me, none of my slower friends made it to the race so I hoped I had some new company out there.
I intentionally went out slow this evening. No one else did though so fell to the back of the pack pretty quickly. I ran for over 8 minutes before taking a rather lengthy walk break. My goal became a simple one...beat last years slow time of 63:06 in this same race on a miserable muggy evening. At the turnaround I was just about on pace but I faded during the next mile and a half. I picked it up a bit from there to the finish as I tried to catch the runner in front of me (James Sullivan). I was making up ground on him when I ran but he was running faster than I walked so I couldn't close the gap entirely. He finished 58 seconds in front of me. I finished 53rd (sounds better than last) with a time of 64:38 (chip time). So I failed in my efforts to beat last years time. However, on a positive note, my pace per mile was about 9 seconds faster than the previous evenings race, which was a mile shorter. This was my longest race sincre late December so I was relatively pleased with my performance. Hey, at least I finished.
2nd one today
After a disasterous race earlier in the day, I was excited to run the DCRRC Hugh Jascourt 4 Miler that evening. Unfortunately, it was a hot evening and I just didn't have any energy for the race. I had hoped to keep up with Sharyn Gordon but she passed me after about 1 1/2 miles and I couldn't keep up with her. She finished more than 5 minutes in front of me so I clearly struggled over the 2nd half of the course. I did manage to beat a couple of guys in, including Walt Washburn, but it was certainly a disappointing race. I finished the 4 miles in 52:42, good for 67th place. I last ran the race on 2007 and had a time of 43:07 so I clearly fallen apart over the last 2 years. The heart monitor once again tells the story as I had to take 11 walk breaks during the race. Unlike some, I'm OK with walk breaks but I would like to see no more than 1 per mile. The walking lowered my average heart rate to 136, which isn't too bad. My max heart rate though only got to 148 so it appears as though I opted to walk pretty quickly when I started to feel tired.
What a waste
June 20, 2009
I decided to run the Losing to Live 5K today. I had several races to choose from but decided on this one as I enjoyed it when I ran before and it was the most economical of the day's races. Rain was forecasted and the weathermen got it right this time. It started raining pretty hard as we lined up for the start and really started to come down hard only about 1/4 mile into the race.
Here's why the race was a waste....the course was not clearly marked. Nor were there enough marshals on the course to keep people on the correct course. As a result, the leaders took a wrong turn and were back at the finish in about 2 1/2 miles. Slower runners, like myself, ended up taking an even shorter route home. My watch tells me that I completed about 1.55 miles. I felt great for the first 1/2 mile but then I had some stomach issues and had to walk most of the rest of the race. As a result, my average heart rate was only 130; though I did manage a max of 159. And I did burn about 200 calories so I guess it wasn't all bad. Plus, I have a race later today so I guess this helped me save some strength for that race.
I decided to run the Losing to Live 5K today. I had several races to choose from but decided on this one as I enjoyed it when I ran before and it was the most economical of the day's races. Rain was forecasted and the weathermen got it right this time. It started raining pretty hard as we lined up for the start and really started to come down hard only about 1/4 mile into the race.
Here's why the race was a waste....the course was not clearly marked. Nor were there enough marshals on the course to keep people on the correct course. As a result, the leaders took a wrong turn and were back at the finish in about 2 1/2 miles. Slower runners, like myself, ended up taking an even shorter route home. My watch tells me that I completed about 1.55 miles. I felt great for the first 1/2 mile but then I had some stomach issues and had to walk most of the rest of the race. As a result, my average heart rate was only 130; though I did manage a max of 159. And I did burn about 200 calories so I guess it wasn't all bad. Plus, I have a race later today so I guess this helped me save some strength for that race.
Wednesday, July 1, 2009
A whole new Tidal Basin 3K
The first edition of the Tidal Basin 3K not sponsored by the DC Road Runners was held on June 17. Before the race, a new club was formed, by laws were approved, and officers were elected. Jay Wind will serve as President, Peter Blank will be Vice President, Ric Franke will be Treasurer and I was elected Secretary.
The race also marked the annual celebration of Juneteenth.
I really, really tried to go out slow and I intentionally fell behind all but one person right away. But the heart monitor doesnt lie. I ran the first 1K in under 10 minute per mile pace and my heart rate was already at 148. That was a mistake. But what I did next was even worse. I walked for 2 1/2 minutes while my heart rate dropped all the way down to 120! I'm an idiot! I know I was struggling with some reflux but I should have fought through that a little better. I was still ahead of my pursuer at that point but I allowed him to close the distance between us considerably. I took another walk after 2K and he caught up to me then. I struggled to keep up with him until I had to take a final walk break after crossing the last bridge. I was closing on him slowly during that last long straight away but I couldn't catch up to him. Miguel Gomez-Verdun beat me by 18 seconds as I crossed the line in 21:18. Very disappointing after my 20:10 a month earlier.
The final stats were
Average heart rate 136
Max heart rate 150
Calories burned 265
Max speed 7.8 mph
Avg speed 5.3 mph (11:19 per mile)
I can do better.
The race also marked the annual celebration of Juneteenth.
I really, really tried to go out slow and I intentionally fell behind all but one person right away. But the heart monitor doesnt lie. I ran the first 1K in under 10 minute per mile pace and my heart rate was already at 148. That was a mistake. But what I did next was even worse. I walked for 2 1/2 minutes while my heart rate dropped all the way down to 120! I'm an idiot! I know I was struggling with some reflux but I should have fought through that a little better. I was still ahead of my pursuer at that point but I allowed him to close the distance between us considerably. I took another walk after 2K and he caught up to me then. I struggled to keep up with him until I had to take a final walk break after crossing the last bridge. I was closing on him slowly during that last long straight away but I couldn't catch up to him. Miguel Gomez-Verdun beat me by 18 seconds as I crossed the line in 21:18. Very disappointing after my 20:10 a month earlier.
The final stats were
Average heart rate 136
Max heart rate 150
Calories burned 265
Max speed 7.8 mph
Avg speed 5.3 mph (11:19 per mile)
I can do better.
Wish I lived here
June 14th brought the HCS Burleigh Manor 5K. I wasn't all that excited about running a 5K after my poor showing in the cross country race a couple of days earlier but it was really the only race on the schedule that worked for me this weekend.
As always it seems with Columbia races, I arrived just moments before the start of the race. In fact, I wasn't able to get my watch/heart monitor working until I was about 100 meters into the race. It was a nice day for non-runners but it was too hot and sunny for me. I was soaked from sweat within just a couple of minutes as we had to climb a bit of a hill before heading out onto the streets of Columbia.
My lack of a warm-up showed as I had to walk only 3 minutes into the race. I topped out at 160beats per minute only 6 minutes into the race. But I was working hard not just because I'm not in great shape...I was also pushing a pretty good pace. There were 2 young kids in front of me that I was trying to keep close. as a result, when I ran I was running about a 9 minute per mile pace. In fact, I ran at 7 minute per mile pace for 3 short sections of the course. Running that fast obviously wears me out so I had to take quite a few recovery walks. But I kept all of them under a minute in length so they didn't destroy my overall time.
I was traling Sarah Moreau and Bruce Breon throughout the 2nd half of the race. I would run hard to catch up to them only to have to slow to a walk when I finally caught them. I hoped to be able to pass them in the final 1/4 mile as I did to the kid the previous week but the course had a long and steep uphill section just before that last 1/4 mile and that sapped the strength from my legs and prevented and sort of reasonable kick. as a result, Sarah beat me by 46 seconds and Bruce beat me by 28 seconds. I finished with a time of 36:37...not a 5K PR for the year but one of my better efforts. My avaerage heart rate was 138 and my max heart rate was 162. My heart rate at the finish was 149, which is a little slow for me...meaning I could have kicked a little further out and maybe shaved off the 7 seconds I needed for a 2009 PR. Such is life.
I saw 3 50+ racers out there. Shout outs to Noah Wood who came in 5th with a time of 18:23; John Way who finished 10th with a time of 19:43; and Kirk Gordon who finished 23rd with a time of 22:17. Good runs for all of them!
As always it seems with Columbia races, I arrived just moments before the start of the race. In fact, I wasn't able to get my watch/heart monitor working until I was about 100 meters into the race. It was a nice day for non-runners but it was too hot and sunny for me. I was soaked from sweat within just a couple of minutes as we had to climb a bit of a hill before heading out onto the streets of Columbia.
My lack of a warm-up showed as I had to walk only 3 minutes into the race. I topped out at 160beats per minute only 6 minutes into the race. But I was working hard not just because I'm not in great shape...I was also pushing a pretty good pace. There were 2 young kids in front of me that I was trying to keep close. as a result, when I ran I was running about a 9 minute per mile pace. In fact, I ran at 7 minute per mile pace for 3 short sections of the course. Running that fast obviously wears me out so I had to take quite a few recovery walks. But I kept all of them under a minute in length so they didn't destroy my overall time.
I was traling Sarah Moreau and Bruce Breon throughout the 2nd half of the race. I would run hard to catch up to them only to have to slow to a walk when I finally caught them. I hoped to be able to pass them in the final 1/4 mile as I did to the kid the previous week but the course had a long and steep uphill section just before that last 1/4 mile and that sapped the strength from my legs and prevented and sort of reasonable kick. as a result, Sarah beat me by 46 seconds and Bruce beat me by 28 seconds. I finished with a time of 36:37...not a 5K PR for the year but one of my better efforts. My avaerage heart rate was 138 and my max heart rate was 162. My heart rate at the finish was 149, which is a little slow for me...meaning I could have kicked a little further out and maybe shaved off the 7 seconds I needed for a 2009 PR. Such is life.
I saw 3 50+ racers out there. Shout outs to Noah Wood who came in 5th with a time of 18:23; John Way who finished 10th with a time of 19:43; and Kirk Gordon who finished 23rd with a time of 22:17. Good runs for all of them!
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