A Most excellent Race 10k-Race report

I woke this morning at my normal 6:30. I had everything ready to go so I was able relax as I got going. I had a banana and a glass of H2o. Checked the latest MJ news, climbed aboard my bike and headed to the other corner of Cleveland Heights.

I arrived at Beaumont school with lots of time to register and stretch out before the race. I mostly sat by myself pre race before one of my customers and Dane's old boss, Brad came by. It was his first race. We chatted a bit before the kids of Camp Cheerful headed down the track. Every one clapped as the kids made their way to the finish line. This is one of the best pre race traditions in the Cleveland area.
I headed to the start in an easy jog and lined up. The weather was great. The heat had backed off this morning and the sky was overcast. I watched the herons and hawks overhead and relaxed. Just before the horn sounded and old prof named Scott lined up with me. He loves folk music, triathlon and running, so we always have lots to talk about. The gun sounded and we made our way across the line slowly. Still chatting for a good two minutes, I remembered what I was doing today. I wished Scott well and got going.

My hope was to hang at 8:00 miles. My legs have been heavy since the marathons and I turned my ankle this past week on a trail run, so I had lite expectations. I figured 50 minutes would be a success, but I was ready to except slower.

As the race turns west on Fairmount you have a slight downhill for about 1 1/2miles. I was moving at about 7:45 very comfortably. No ankle pain and my stride was smooth. At Coventry we turn right right for a block before heading east on Northpark. The return is uphill slightly before becoming steep after Lee road. I know this area as well as any. so I was able to anticipate every thing perfectly. The second loop came and my legs were beginning to feel it. Other runners began to pass. My pace was consistent so I wasn't worried.
As I approached the Coventry turn I got caught behind a group of walkers. I was a little discouraged, but I just took the extra moment to run around them. Half the group was in wheel chairs. So it was no big deal. The day was for these kids. Not me.
As I headed backup NorthPark I began to fade a little. I was heating up and my insides were churning. I focused on my breath, footing and a runner I had been just behind for 3 miles. At mile 6, Brian (another customer) was calling out times. He yelled "Come on Charlie, run harder". I tried to laugh or smile, as I did appreciate the sentiment, but I am sure it didn't show much. The last .2 miles are uphill. I dug in and pushed through to finish at 50:57 for an average pace of 8:10.

I headed straight to the loo and then for water and fruit. Everyone was gathering on the soccer field. I noticed fellow Aquarius triblogger ironG and went over to introduce myself. I have known her for about 2 years now online, but this was the first time we had actually met. We talked for a bit and hung for the awards. She had a great 5k finishing 2nd overall.
As G took her award it began to pour. She darted for her car and I put on a jacket and my helmet. The rain slowed and I rode home.

Overall I feel the race was successful. I was able to meet my speed goals. The lack of speed and sluggishness I have felt for the past month seems to be behind me. My ankle is a little soar. I iced all day.

Home course advantage

Last week I ran for 6 days straight for the first time in years. This week I will continue that trend. The off day is Thursday. Friday I will run four miles, Saturday two, and Sunday I will run a 10k around the Shaker lakes area. My goals for the race will be to see where my fitness is at two weeks into structured training.
"A Most Excellent Race" is a local 10k that was started by my current boss Brendon Walton. It is a fund raiser for Camp Cheerful, a residential camp for children with disabilities. Just before the race start, kids from the camp participate in a fun run as all of the racers cheer. I have shed a tear twice for this event. When I ran this race in 1998 I was talking to Jen just after the race. I asked "How did ya do?".
She said, "I won."
The following year I had one of my personal best races. I don't recall the time, I do remember out racing some fast runners.
The race course has changed since then, but it still remains in the area that I have run regularly for 18 years. I went to elementary school two blocks away. I will spend a few miles on it today. This is my home course. I have good memories going back to '93 for this race. Should be fun.

new habits

While training for Ironman, my run mileage usually remained between 20-30 miles per week. My long run was the important run and topped out at 2.5 hrs. Brick runs were also mandatory. Most of my other runs would be 30-45 minutes. My pattern was 3days on, one day off. Biking dominated my training for the Ironman. If the choice was bike or run, I had to bike.

I am now in the process of changing that pattern to better adapt my legs to longer runs. I am reducing off days to 6 on, 1 off. Most runs are 45-60 minutes. Long runs are much longer. I am refocusing all of my training with the goal of a 50mile trail race. As long runs grow longer, I will add days off. This will be most true when I attempt back to back long days. I doubt I will do a 5 and 4 hr weekend, but a pair of 3hr runs may be the planning.

Right now I am getting my general fitness up to speed. I also still have some pounds to loose. 188 is a lot of extra weight to carry, I could save a lot of energy by loosing10 or 15 . I think the 175 range is perfect for me and attainable in a healthy way.

I have been running sans mp3 player now for a few weeks. On trails this seems like a good idea. My local trails are in urban parks. It is good to be alert. I have seen coyote and been chased by wild dogs. I really want no surprises. I also find it is one less thing to worry about.

Another new discipline has been the use of hand held water bottles for every run. I picked up a nice one made by Nathan that has a pocket and handle. It is much simpler and more comfortable then the fuel belt I have been using. I am looking into a racing vest with a bladder. That costs a bit more and is not important yet, so I will wait.

Changing all of my habits and relearning everything I know about going long is fun. I am really enjoying this new focus and I am very excited about a new goal.

That said, a new iron distance triathlon has been scheduled for next September at Cedar Point....about an hour away.......Hmmmm.

Where was I?

Quick update:
I haven't written much this week. The dominant issue has been a personal relationship. I leave that stuff off the net.

My recovery has been slow. I was able to get running quickly, but running was not quick. I added regular bike commuting and never exceeded an hour of running. Last week I took two days in a row off. I may have been ill. So I just laid around. Since then I have had a lot more energy.

I have officially kicked off my training for a fall of trail running. I am still tinkering with what the experts say works and what I think I can do while staying healthy enough to run 50 miles. I am giving more focus to post run strength training.

I am going to run in "A Most Excellent race" on the 28th of this month. This was always one of my favorite 10ks. It is run on my home turf through the Shaker Lakes area.

That is about all I have for now.

Looking Forward.........

July I will start base building for a fall season of trail runs. My family will be spending a week atop Eagles mere Mountain. I have used this vacation to train before with bike climbs up the Mountain. The confidence it built for the old GCT 1/2 and the IMUK course was huge. This year I will be running up and down the mountain along the switchbacks. My "A" race will be near Hagerstown MD. After Brierman(Also in Hagerstown) last fall, I can not take climbing lightly. The area around the Appellation trail is rough.
I will also do a sprint tri in Fairport Harbor. It is one of my favorite little races.

August My only planned race is the GCT in mentor. My main duty will be as a musician. I will be racing the sprint.
I have made a commitment to pace a runner for the Burning River100. I also will volunteer at an aid station.
On August 30th, I will be taking in IMKY as a spectator. The Cleveland Tri Club has a lot of folks racing this year.

Sept. I plan to return to Michigan for a 50k on the same course as the Trail Marathon. The race festival is called RunWoodstock. The theme for all of the races that weekend will be "hippy" I will be camping. My approach to hills will be very different this time....Walking.
I have made a promise to take part in this years "Ride for Miles". Last year I was drafted to the stage to play a few tunes following the ride. This year I know to expect it. I am excited to have more of an opportunity to combine sport and music this year.

Oct. The Towpath Marathon will be returning to my schedule this fall. It has been 4 years since I last did this race. With my "A" race covering 1/2 of it's mileage on a similar towpath in Maryland, it makes sense to me to use this as a training run.

Nov JFK50 mile run. That's all I am gonna say about that.