Down & Dirty 5
I was debating whether to drum up the energy to write this report Saturday somewhere in between my 4 afternoon naps, but after reading Chef's epic that was enough for me to decide to wait til today. Part because I didn't want to follow up that masterpiece, but more because given its content I thought it needed to stand alone. I run for me, but he runs for everyone else. This time of year...especially in this particular year, that matters more than anything. You're good people.
But, my race? I've not felt...great, lately. Part of it has been poor diet, but several different nagging problems have developed as I've reintroduced quality post injury. Sometimes it's a stiff lower back, other times tight calves, on occasion tight hamstrings, and most problematic has been my left ankle. Nothing debilitating and perhaps a better diet would help thwart those issues, but it was clear to me late October that whatever I raced this fall would be at best a B effort. I mentioned last week that one of the reasons I chose this particular race is because the kids are going remote after thanksgiving. My wife's job requires her to be on site, so this whole circus is on me. My mother-in-law can help for kid coverage purposes, but due to her condition not any of the tech stuff - it's too much for her. I don't know how much running I'm going to get done between now and christmas, so it was now or never.
Race morning - my wife and I have recently gotten in a habit of having a few drinks and belting out some ballads on the couch each Friday night. No kids allowed. It's our time and really the only our time we get right now, so it being important to us I didn't want to break tradition to ensure I was more prepared for this race. Then I had a half bottle of bulleit.
I broke the race morning rules and popped 3 advil. I know the risks that come with it, but I thought this was a short enough race that maybe I could control my HR long enough without blowing up because there was no other way I was going to overcome that pounding headache. Did the rest of the standard raceday routine, but opted out of the neurotism. And warm-up for that matter. I wanted to run as little as possible given the mistakes from the night before.
Race start - They did this race in two waves, one at 9 am and one at 10:30. Each wave had 30 person pods scheduled 3 minutes apart for corral times (9:00, 9:03, 9:06, 9:09, 10:30, 10:33, 10:36) and they would send runners out individually within each pod about 5 seconds a part from one another. This isn't their first race this year and from what I observed as I waited for my 10:36 pod it went off quite smoothly. To the surprise of no one, I registered for the last possible start time. This decision was made for maximum sleep and successful plumbing purposes, but the extra time helped curb the unexpected hangover too. Cloudy, in the mid 40, with very little wind to speak of - pristine racing conditions. I went with my customary black headband, sleeveless, gloves, shorts, and neon green compression socks. I walk to the line (
beep) and we're off.
Mile 1 (6:30 HR 152) - The first half mile dropped 140 feet. I chose the 10:36 pod because I wanted rabbits to chase, but I also knew the course tightened up at the bottom of the hill so I needed to get in front of as many of the slower runners as I could. I did not feel comfortable at first (no warm-up), but I passed dozens on the descent and as I got to the bottom and onto the single track I began to find a groove, which was important because this is not the sorta course you can really settle in to. Knowing when to hit the brakes, put the pedal to the floor, and quickly find that groove again when opportunity arises is how you efficiently manage this track. There was one good 60' climb towards the end of this mile and while this was the first time my HR neared 160 I didn't stop to power hike. That said, I reached the bottom of that hill with 6:07 on my watch and finished the mile in 6:31 - that's just how they make these hills in these parts.
Mile 2 (8:14 HR 160) - I ran these trails when I lived nearby more than a decade ago and I talked to others who have done this race before, so while I wasn't familiar with the race course I knew the next two miles were the hardest. There were constant ups and downs, creek crossings, areas of mud and standing water, and exposed roots coated in slick leaves to high step through - and this was constant throughout the first half mile, resulting in a net gain of 130' and most of the grade was double digit %'s up or down. The three power hiking stretches during this part were only a handful-dozen or so strides, but necessary as my HR kept flying up into the 160's and I was not ready for that yet. I got to the 1.5 mile point, peaked at my watch, saw 9:46, and laughed - but I knew the next half mile would be the only smooth running opportunity for a while. It was on a steady incline, so I ignored my HR sustaining in the 160's because I knew some power hiking would be in my near future. I passed several over this stretch then towards the end of the mile I scooted past 3 people before flying down a 60' hill as my watch buzzed 8:15. I shaved a minute and a half off my pace in a half mile? Niiice.
Mile 3 (8:42 HR 158) - Immediately after pounding that downhill was a 50' 8% hill. With my HR into the mid 160's at this point I did a longer power hike stretch to try and get it back under control because the next quarter mile was a controlled descent of about 60'. I really wanted to smash the pedal to the floor here and did. I had to dance around other runners and skip over some few foot speed bumps along the way, but I was really cooking towards the end. Where there was a hairpin turn. I'm just making up an angle, but 10 degrees sounds about right. It was tight, at the bottom of a hill, with a creek waiting for you if you missed. Which I almost did, but was able to plant my foot a few inches from the rocks before getting back on course. I was in a good spot at this point in the mile, but here was the nastiest stretch of the course. I scooted through that creek crossing, but power hiked up the 60' 15 % hill on the other side. After about 200 meters of mud and standing water with a brief reprieve crossing the road I pounded down a 50' 12% grade hill, through another creek, and did my longest power hike of the race up a 60' 17% momentum killer. As I started jogging again I felt my watch buzz, saw the time, and just shook my head. I was peaking at my watch throughout that mile, but only to get HR readings; I don't recall looking at the time at all. But while my pacing was a mess, my HR wasn't, and I knew the hardest part of this race was behind me.
Mile 4 (7:32 HR 161) - It took me a minute to find my legs again, with my pacing a mess to this point and still going up a steady incline it didn't come back instantly. But after some time on a bridle trail rather than the undulating single track they slowly came back and I began to press. I was treating this race as a 3 3/4 mile race cause I knew it was literally all down hill once getting there. This was the biggest climb of the race (>100'), but terrain and grade matter. This was smooth and only in double digit %'s for a moment, so there wasn't any more power hiking and I let my HR sustain in the 160's. Then once reaching the apex, RELEASE THE KRAKEN! I flipped screens and stopped monitoring HR and avg pace at this point - I only cared about cadence and current pace. It quickly fell to the low 6's, as I gained momentum the 5's, and my cadence constantly read high 160's (this is high for me).
Mile 5 (6:23 HR 166) - My watch buzzed as the grade flattened out, but I did not take the foot off the gas. Maintain that cadence and keep picking people off. A few 170's popped up over this stretch and for most of it I stayed in the low 6's until a descent beginning at mile 4.5. I didn't check any numbers as I caromed out of control down in my water logged cement shoes nor grinding my way back up the final hill, but as I got into the final controlled descent I looked down and saw more 170's and now with 5's in pacing. Hold. That's the goal here. Hold. 170 and 5-170 and 5-170 and 5...I flew by the lead runner and turned into the final sprint.
Mile 5.2 (5:46 HR 169) - I stopped looking at my watch here and just forced myself to keep doing what I was doing at the end of the last mile. Data says I held it all the way to the final step and I don't remember any of it.
Official time - 38:32, 5th overall, AG win. I won the last heat, but the four fastest times were in the early wave. With less booze the night before maybe I don't power hike as much, but I'm not sure if I could have made up time anywhere else. I came into this race knowing my max effort would be a B and I think I attained that. We'll call it a successful end to a really ####### bizarre year.
That said, I am going to take some time to tend to my wounds now. With all of that down hill pounding my back is a mess right now. I'll do some easy strength training today and Wednesday, maybe go for a short jog tomorrow, then decide Friday if I want to get going again or just wait until next week. I'd still like to get to 2,000 miles this year, but we'll see if the schedule will allow.
Fin