Friday, February 10, 2012

Super Bowl 10K

489 people enjoyed a sunny, ice-free, 34* morning and ran this annual event in the LV Parkway. While every other Parkway event I know of uses the streamside gravel trail, this one is entirely a road race. The course follows the main access road back out of the Parkway, wraps around the northern side, makes a small loop in a residential neighborhood, then returns.  It’s mildly hilly with no major climbs but a number of medium ones. The first false start I’ve ever seen at one of these events helped lighten the mood. I think humans are hardwired to all groan in the same key. 489 people all said “Awww” together.

image002

Even with the wide road it’s a little crowded at the start. I ran a negative split 26:23, 25:42) on the strength of a first mile that was 30 seconds slower than any other as the crowd sorted itself out. This is by choice (I seed further back than I need to) and probably a good thing, and helped me to not burn out early. It also contributed to an average HR of just 160, which is a little low, though not terribly so. 165 is more typical. I also clipped on my ANT+ foot pod. Cadence was a still low 81.x, though higher than my typical training run ~77. Note Garmin counts only steps by one leg, so we’re talking a “true” cadence of about 162-163. Target is at least 180 (or, by Garmin standards, 90).

Organization was very good, which is no surprise given it’s LVRR. Food was varied and good, especially the vegetable soup. Excellent shirt, Brooks long sleeve technical with some reflective material.

image001
I take the worst running pictures ever. I saw the photographer, and this was still the best I could manage.

image004

After the race with occasional running partner Cait, who posted a great time.

I PR’ed (ha, this is my first 10K) with a 51:57 on my Garmin, 52:03 officially. I don’t start the Garmin until I cross the starting line and, once in a while, I remember to hit stop at the finish line, though not usually. I would like to aim to break 50 this year, although there really aren’t many 10Ks available locally. I remember when that was the main racing distance.

Saturday, January 28, 2012

Tried the tri thing


Endurance Multisport was at HPC today, running an indoor triathlon. So I gave it a shot. The format was Swim 10 minutes, bike 30, run 20 on a treadmill at 1 degree incline. The best distance in each discipline was awarded 100 points, and everyone else was pro-rated. Sum of 3 scores determined finish.

I don't know exactly how I did relative to others (I'll know Monday) but don't so much care. I wanted to see what I could do. I was happy with my results, which were a little better than I expected.

Swim 450M
Bike 9.3 miles
Run 2.54 miles

We went off in heats of 4 people due to space limitations. I had a very young kid next to me, maybe 20, that has some tri experience and is prepping for a 70.3. He dusted me in the swim (600M) and run (just under 3 miles). Surprisingly I edged him by 0.2 in the bike, "winning" my heat in that event.

It was more fun than I remembered, having last done one over 20 years prior. The EnMu folks were very pleasant and helpful with my pesky first-timer questions. I might look for 1 or 2 outdoor events this season.

Next weekend: Super Bowl 10K. I'm 3 years and maybe 30 events into this, and this will be my first 10K. I remember when that was the distance.

Sunday, January 1, 2012

2012 schedule, goals

First, the traditional 1/1 Parkway pictures. Absolutely perfect morning to start the year.

393973_2804671272584_1132707952_3020010_1684932616_n

406939_2804672392612_1132707952_3020014_897872590_n

Schedule:

Already registered for:

1/29 Indoor Triathlon
2/5 Super Bowl 10K
3/10 Indoor Triathlon
4/29 LV Half Marathon

Planned (but not registered yet):

7/15 Quadzilla 15K
3/18  Allentown St. Pat’s 5K

Probable:

United Friends School 5K
Some of the Run LV series
Outdoor triathlon(s) (getting peer pressure)

Mt. Penn Mudfest (getting peer pressure)
Any other trail runs I can accommodate

Goals:

*** Sub 2 hour LV Half (vs. 2011 2:16 running fairly relaxed with a group)

*** Sub 23:30 5K (vs. 2011 best of 23:37 on a pancake flat course)

*** Improve my 1:49 time at Quadzilla (1:45 or better).

*** Lower my Parkway 5K PR of 24:51. That was my first race back in 2009. Amazingly, I’ve only done three 5Ks in the Parkway, and one was with my kids. I would have thought it was more.

*** Improve my overall fitness and strength.

Let’s get started…

Saturday, November 19, 2011

Another book available

You want it, ping me and it will be in the mail. No charge.

htw

My review: Doesn’t really contain much training advice, or in-depth race reporting. But if you want to know how incredibly awesome and smarter-than-everyone-else the author is, this book is for you. Oh, he’s also misunderstood and the people who think he’s cocky are wrong.

Thursday, November 17, 2011

Pre vs. Lindgren and NCAA Cross Country Championship coverage

I got the below story in its entirety on the ‘world famous’ message boards of letsrun.com. It’s a great couple paragraphs that look to be from an upcoming book by, I presume, Robert Coe. If so, I’ll certainly be picking up a copy.

pre&lin2

Lindgren nips Prefontaine at the wire that fateful day


Adapted from JOCK: A Memoir of the Counterculture, about my years as a Stanford runner, 1968-1972:

"The first-ever Pac-8 cross-country championship convened on November 14th, 1969 – the same day that Apollo 12 lifted off for the moon to land five days later in Oceanus Procellarum, at 3°11'51" south latitude and 23°23'8" west longitude on the northwest rim of Surveyor Crater, only 600 feet from its target point: The Surveyor III, an unmanned spacecraft that had landed there on April 20, 1967. As I warmed up on the Stanford golf course that morning, I was so awestruck I could barely look around.

I stole only a brief glance at fifth-year Washington State red-shirt Senior Gerry Lindgren, at age twenty-three already widely considered the greatest American distance runner of all time; his only competition, the Native American Billy Mills, the 10K Gold Medalist in Tokyo. As a high school Senior, Lindgren had defeated Russia’s best over 10K, then run injured in the Tokyo Games a few months later. By the end of his freshman year at W.S.U. he had covered six miles – the distance we were racing today – in 27:11.6, a tenth of a second behind the winner Mills and faster than the existing 10,000-meter world record, based on conversion tables. Lindgren was a freak of nature and nurture. It was rumored that in high school he had sometimes gotten out of bed in the middle of the night to run ten miles (probably true); also that he once trained 350 miles a week for six weeks straight (almost certainly untrue). Abused as a child, he had grown up into a Marvel Comic Book character with a monstrous talent, inner demons and little or no sense of boundaries when it came to racing and training. The N.C.A.A. cross-country champion in 1966 and 1967 and a track titlist over 5K and 10K in 1968, he had dropped out of school to train for Mexico City, but had difficulty adjusting to altitude and failed to make the team. My stolen glances at this legendary warrior took in his geeky horn-rimmed glasses, preternaturally white skin with spidery blue veins, jug ears, and thighs like Batman with zero body fat on a 120-pound frame: Lindgren looked like Super-Nerd. An instant later another runner jogged past with three or four fellow Oregon Ducks, giving off a glow like a piece of jagged glass. He looked like Super-Boy. I barely had the courage to cast more than two or three furtive glances at the sensational freshman Steve Prefontaine (or at my old high school teammate Mike McClendon, who was jogging with him), but seeing Pre in person, prancing narcissistically in his day-glow green-and-yellow uniform (the biggest shock was noting that he was almost exactly my size and build), I instantly believed every report (of many) that “Pre,” as he was already universally known, was one obnoxious prick. His own Head Coach, Bill Bowerman, had nicknamed him “Rube” because he hailed from the hick, blue-collar, bad-ass town of Coos Bay, Oregon, where he could have easily gotten into drugs, according to his older sister. (I had heard he was into marijuana anyway.) But instead of becoming a big-time druggie, Pre had become the American high school two-mile record-holder, soon to land (that spring) on the cover of Sports Illustrated. He shouldn’t have thought he could handle a former Olympian five years his Senior, but two weeks earlier in his college debut at the N.C.A.A. District 8 Northern Division Championships at Oregon State's Avery Park in Corvallis, Pre had shocked the west coast running world by winning the six-mile event in a new meet record, breaking the previous mark of Oregon State’s future Mexico City Olympian Tracey Smith by over a half-minute, with Lindgren a stunned second, twenty-seven seconds behind the prodigious freshman. Word was out that Lindgren had been returning from an injury on that day, so he would no doubt be gunning for revenge today. I also had no doubt that Pre would think he could run him into the ground a second time. Today’s race promised to be a clash of two Northwesterners with balls the size of Nebraska – two men who never entertained the slightest thought of losing, except to inspire themselves to accomplish feats almost no other runners in the United States could manage, collegiate or otherwise.

In addition to Lindgren and Pre, each of my nemeses was present and accounted for: Cliff West and Bob Waldon from Cal; the U.S.C. and U.C.L.A runners we had recently battled. My father was there, too, by coincidence, in the Bay Area on business. This would be the first time he would ever see me compete in a Stanford uniform, running on the rims after our very long season. But I had no doubt what I would do: “For Stanford I Will!” For my school, my platoon, and myself, I would leave everything I had on that golf course. This was never in question. I knew I would hold nothing back. I would psych-in. This was Do or Die, and Death was not an option. @ @

I had never smelled blood before the start of a race, but in the seconds before the gun sounded there was blood in the water, no question about it. I felt as if I wasn’t standing on a starting line for a race; I felt as if I was about to jump off a cliff.

The starter’s pistol fired and Pre and Lindgren exploded off the starting line as if shot from cannons – as if they were competing over a hundred yards, not six miles. I couldn’t believe what I was seeing: Super-Nerd and Super-Boy, each sprinting full-speed, intentionally veering thirty feet out of their ways to collide with one another shoulder-to-shoulder, bounce off, then move in to collide again – arms entangling, elbows jabbing, as if each wanted to knock the other to the ground. It was macho lunacy, worthy of a Big DQ (disqualification) for both of them. But the gauntlet had been flung. What else could we do? I joined the rest of the field launching itself after the pair, sprinting on my toes like a quarter-miler, hoping that when the dust settled I would find myself at least among the top ten behind these two maniacs. At the half-mile mark the pace calmed a little, but far in the distance Pre and Lindgren would soon cross the mile mark at a near-suicidal pace: 4:18. Lindgren was famous for insane early paces: He had gone out in 4:14.0 in his American Record three-mile (12:53.3) in 1966. But today’s race pace wasn’t suicidal; it was each runner courting his own “death” in order to destroy his opponent. I later learned later this was mostly Pre’s doing. “I felt I had to go fast from the start because Gerry is fast,” he said – which makes no sense, but there you are. As I closed in on the mile mark, at least a hundred yards behind the leaders, in maybe tenth or eleventh place, I realized that I had no clue as to the location of a single teammate. The entire field had become wildly strung out. Coach Clark’s imperative at last year’s N.C.A.A. championship – get together and run as a team – had been completely lost in the mayhem.

Our Coach Marshall Clark shouted out my Mile split, the tension in his voice speaking volumes: “Four-thirty-three, THIRTY-FOUR…“ here was one of those “uh-oh” moments that every distance runner dreads to his very soul, and that nearly every instinct in your body tries to protect you against. I had gone out way too fast. Less than eighteen months earlier my best all-out mile on a flat track was 4:25; we had also never run a single Monday mile-rep in training under 4:45. But I had just burned my first mile in 4:34. This race was going to be beyond brutal. I had probably run the first half-mile in something like 2:10, which meant I would be spending the next five miles dealing with the lactic acid built up from this wanton act of madness. It turned out this was what Pre wanted, too. He hated competitors who just “sat” on rivals, waiting to out-kick them at the end – the way Mark Spitz kept defeating my fraternity brother John Ferris in the 200-meter butterfly. “Most people run a race to see who is fastest,” Pre would later famously remark. “I run a race to see who has the most guts.” The first-ever Pac-8 Cross-Country Championship would be a “gut race” now. In a “gut race” you go out hard, establish your position, then hold on for as long as you can. That’s what I had to look forward to: Survival. @ @

My memories of the next twenty-five minutes are not-surprisingly vague, but photographs show me in the second pack at two miles, just behind U.S.C.’s Ritcherson and Brock and shoulder-to-shoulder with McClendon. My old teammate, who had been the national “postal” champion at Clear Creek High, where he ran 14:00.0 for three miles, had set a new Oregon three-mile freshman record of 13:57.8 – a record Pre would obliterate come springtime. I remember a Washington State runner easing by me a bit later; a little later still, someone from U.C.L.A. On a short but steep downhill portion at three and a half miles, just before our monster three-hundred-yard-long uphill climb on the 16th fairway, McClendon went by me without so much as a “suck it up, friend.” At the top of the monster hill on the 16th Fairway, as far away from the finish line as our course took you, I could barely set one foot in front of the other. The long downhill would allow me to recover somewhat, but I was already toast. On most cross-country circuits, in a gut race or not, your place at two miles is fairly close to where you’ll finish, barring a major collapse or a major surge. But midway down the long, shallow descent towards Junipero Serra, still two miles from the finish line, Cal’s Cliff West went by me easily. I wasn’t competing anymore. I was running to get this race over with. I had no other ambition. Other than Greg Brock, I hadn’t seen a Stanford teammate since the starting line. Our vaunted pack had been blown to smithereens. The first Pac-8 Cross-Country Championship had turned into a Death March, which again was exactly what Pre wanted. Years later I found this quote from him: “The best pace is a suicide pace and today is a good day to die.”

Two hundred yards ahead of an excellent field (and over a minute ahead of me), Prefontaine and Lindgren were locked in a Duel of Titans that years later ESPN would rank at No. 73 among the hundred greatest track & field and cross-country competitions of the 20th century. The long-time editor of Track and Field News, Gary Hill, later said that it was the greatest foot race he ever saw. Trading the lead repeatedly, each man attempting to surge away from the other, but never getting more than six feet apart, they averaged a less-then-searing 4:51 per mile pace after their psychotic first mile, but as a feat of intestinal fortitude it must have been a race to behold. Going up the small rise 150 yards from the finish (where I had taken the lead against U.C.L.A.), Pre got a half-step on Lindgren, then moved to cut the Cougar off from the finish line. Again and again, Lindgren later claimed, Pre tried to edge him into the crowd off to his left, but the smaller man resisted, leaning towards Pre, pushing back. They crossed the finish line together, shoulders touching, arms entangled, each wearing the same naked expression of exhausted surrender – inverted hawk-moon mouths agape – but only Lindgren remembered to lean at the tape, his hands half-raised to break it. They had both circumnavigated our hilly six-mile course in 28:32.4. The finish was so close that the race was initially called a tie. There is a myth that photographs were examined, but the fact is that after officials conferred, Lindgren was given the nod on the spot. Conference records forty years later list the winner as the Cougar from Pullman.

In coming years the Pac-8 cross-country championship of 1969 would frequently be cited as the last great American distance race of the Sixties. Nine days later, Lindgren would “[run] scared” and decisively defeat Pre at the N.C.A.A. Championship for his 11th individual collegiate title; a short time later he would graduate, turn schizophrenic – or so it has been claimed – and leave the American distance running scene to Pre, his presumptive heir. In 1980 Lindgren would also abandon his wife and children, leaving behind a note that read “get a divorce, sell the business,” then disappear off the face of the earth, only to turn up years later in the Hawaiian Islands, running road races under an assumed name. The Seventies would belong to Pre, who would break every American record from 2,000 to 10,000 meters, finish a heart-breaking fourth in the 1972 Munich Olympic 5K, and almost single-handedly transform the sport of long-distance running by shattering its nerdy stereotypes and lending it a new showmanship and sex appeal. The final spin on the legend would be his early accidental death, James Dean style, in a mysterious car crash at the age of twenty-four, legally drunk and suffocated under his flipped sports car on the side of a road in Eugene. Decades later, the greatest American track & field legend since Jesse Owens became the subject of two feature films, the best of them, Without Limits, written by Kenny Moore and produced by Tom Cruise, who had hoped to play the Pre himself, but by the time the production was ready to roll, he was too old. (On the day that Without Limits opened in Los Angeles in 1998, I would be one of a half-dozen people in the shopping-mall cinema for an 11:30 screening. The moment in which Bill Bowerman (played by Donald Sutherland) tells the cocky freshman (Billy Crudup),”Grant me those Stanford three-milers are no slouches, especially that fellow Kardong,” and Pre replies, “Don Kardong? He’s not bad” – this was about four or five months after the conference cross-country race -- I wanted to stand up and scream, “Kardong didn’t beat me once that year!” But of course I didn’t. @ @

So what did happen to me on that overcast morning of November 14th, 1969? Running those last two miles on instinct and not much else, I crossed the finish line a tick over a minute behind Pre and Lindgren in 29:33.0, a new course PR by 21 seconds, but buried in 15th place, soundly beaten by a teammate, Brock (28:08) for the first time all season. In a masterpiece of peaking – gearing a season towards one race -- Greg had finished 5th, just behind Oregon’s Steve Savage, a future Olympic steeplechaser, and Washington State’s Rick Riley, yet another great eastern Washington runner who had competed internationally while still in his teens. (Riley’s interscholastic two-mile record had been broken only the year before by Pre.) S.C.’s Freddie Ritcherson, who had barely beaten me a month or so before, managed 7th; McClendon came through 10th; Cliff West, 13th, in 29:22. Oregon State Junior Spencer Lyman, who had won the seventh annual Equinox Marathon in Fairbanks, Alaska less than two months before this race, finished just ahead of me.

Brock was bouncing on his heels not far from the finish line. “I trained through every meet,” he told me, as I wandered around, feeling utterly trashed. “I was running two-a-days on Fridays while the rest of you guys were taking it easy!” I acknowledged him with a grim nod, then headed out to run my cool-down alone. I felt no resentment about Greg’s boasting, none at all. He had shown up when it counted, while I had apparently squandered my chances of performing well at Conference for the sake of holding on to that stupid white cotton jersey, modestly emblazoned “Stanford #1.” Freshman Decker Underwood (and former California State Mile Champ) had shown up huge that day, too, finishing just two seconds behind me, obliterating my freshman course record by almost a minute and a half. Brock & Decker, two industrious tools! The pair who had grown a pair! Kardong was our fourth man, running a course PR 29:41 in 18th place but as disappointed about his performance as I was about mine. My classmate Jack Lawson, former king of the Great Valley in high school, was the fifth Stanford scorer in a so-so 30:27, in 32nd place. Chuck Menz, who had been as high as our third man at times that year, had dragged himself to the finish line a full fifty seconds off his course best, while Arvid Kretz tanked, our one-time second man finishing next to last in the entire field, in 32:34. In Chuck Dyer’s photographs of that day I see Arvid running alongside Brock at Mile Two; his wheels must have fallen off completely.

As a team our 86 points nipped U.S.C. (90) and avenged our tough early-season loss to U.C.L.A. (94), but we were nowhere close to the two Northwest powerhouses: Oregon and Washington State finished one-two, 46-63. There would be no return to nationals for last year’s runner-up. A “force to be reckoned with” early in the season, competing in the toughest cross-country conference in the nation, we would be officially shut down for the year, thanks in part to the two greatest distance runners of the age. My disappointment was keener because my father was there.

“You saw it, Dad,” I said, once I composed myself enough to talk to him. “Lindgren and Pre blew everybody else’s race out of the water…" (c) 2011

robert_coe@hotmail

* * * * *

And you can watch this years NCAA crop compete for their respective championships live on the web this year. I’ll post a more specific link when I have one.

NCAA.com will webcast each of the NCAA Cross Country Championships this weekend for free. Links to the actual webcast will likely be posted on NCAA.com a few hours before start time.

Division I: Monday, November 21, Terre Haute, Ind.
Men’s race starts at 12:08pm ET. Women’s race at 12:58pm ET.

Division II: Saturday, November 19, Spokane, Wash.
Women’s race starts at 2pm ET/11am PT. Men’s race begins at 3pm ET/Noon PT.

Division III: Saturday, November 19, Oshkosh, Wis.
Women’s race starts at Noon ET/11am CT. Men’s race begins at 1pm ET/Noon CT.

More on the championships will be posted throughout the week on USTFCCCA.org.

Tuesday, November 15, 2011

Geeky stuff

Get smoked by Ryan Hall

Want to see if you can keep pace with Ryan Hall for just 60 feet? The NYC marathon featured this clever set up:

http://gizmodo.com/5859048/giant-video-wall-lets-you-get-smoked-by-a-marathoner

Ryan is enormously fast, of course, but the geek in me has to point out that Ryan is enjoying the advantage of a flying start. At a 4:45 pace he’s going to cover 60 feet in just 3.23 seconds. By comparison, from a standing start it takes Usain Bolt about 3.04 seconds to react and cover the same distance. So, from a standing start Bolt could nip him at the wire, but you are I probably have no chance.

While We’re Covering Geekery

In a weirdly interesting experiment, this guy who was in competitive bodybuilder type shape is purposely letting himself go to pot (eating whatever he wants, not exercising) for 6 months, just so he can then show people how to lose back the weight. Weird. What I find really stunning (but not surprising) is how fast one can go from Arnold Schwarzenegger to Tom Arnold. The guy gained 72 pounds in just 180 days. Check out the pictures:

<http://www.fit2fat2fit.com>

Might As Well Keep Going

Thursday I picked up an ANT+ footpod for the Garmin 305. Now I have a new data field, cadence. It’s good and bad. I’m glad to know it, and to have more to analyze and work on. The bad news is I run with an eerily steady cadence of 77.8. Uphill, downhill, gravel, road, I’m almost never under 77 or over 79. I want/need to get that up to 92, which will be no small task. Anyone ever upped their cadence and have some suggestions?

Current Reading

books

Iron War. This is the story of the 1989 Kona Ironman duel between Dave Scott and Mark Allen, considered perhaps the greatest IM race ever. There’s a great section about the mental aspect, which intrigues me. Scott, as you know, was a 6 time winner of this event, even though Allen dominated every other triathlon of the time. The section is about Scott’s mental edge (which he himself always attributed his IM dominance to) and how Allen had to develop the same to eventually overcome Scott. The interesting point is that our brains convince us of fatigue before the muscles really give out. They detail the following experiment conducted on elite (TdF) athletes back in (I think) the late 80s:

Athletes were asked to perform a 5 second all out burst on a trainer. Then they were asked to hold a hard but sub maximum load as long as possible (i.e., to failure). Then they were asked to immediately, without rest, perform a final 5 second all out burst.

In the first burst, the athletes routinely hit over 1000 watts for 5 seconds.

In the ‘moderate’ stage, they were asked to hold approximately 240 watts, which they did for an average of 12 minutes before being “unable to continue.”

Given that there was no rest period, the final 5 second burst  -- in theory -- should have been less than 240 watts, since by their own definition the athletes couldn’t hold 240 for even a moment longer.

Anyone familiar with “kicking it in” knows what happened: the final bursts averaged in excess of 800 watts, over triple the load that they could “hold no longer.”

The book gives some detailed explanation, the summary of which is that the physical ability was still there but the brain had gone into ‘quit’ mode, even for these elite athletes who were very familiar with pushing themselves to the outer limits of performance.

The author’s angle is that Scott and Allen were no more fit than, to name just a few, Mike Pigg or Kenny Glah, but they had developed a better ability to override the brains ‘quit’ signal and continue to extract performance from their bodies in the longer (IM) and harder (Kona in particular) events.

Fascinating stuff. Incidentally I’m done with the book and have no real room for it. If anyone wants it just let me know. No charge,  postage is on me, and I don’t need it back. I hate to toss it or send it to languish at  some used book fair when one of you might actually enjoy it.

Thursday, November 10, 2011

I am registered

I'm registered for the 2012 St. Luke's Half Marathon. Goal this time is sub 2 hours.

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