Race Report - 2012 Summer Cross Country 1/2/3 Mile Runs

I'm a little teary eyed as today marked the final day of the 2012 Summer Cross Country Runs. This was the first year I participated and it has been a great addition to my training. Peer pressure is a great training tool:-) Knowing that there would be a bunch of others showing up to run got me out there even when I didn't necessarily feel like it due to heat, humidity or plain old disinterest. It also allowed me to measure my progress on a weekly basis all they way through the summer. For that matter, it kept me running through the summer. I would like to use this opportunity to thank Jennifer & Steve Carter, the Co-RDs of this awesome racing series. Once a week, I had the opportunity to meet up with fellow runners I would normally only see during the occasional race weekend. It allowed for friendly competition with my fellow racers on a weekly basis as well. Lot's of smack talk all in good fun and lots of XC PRs. I am looking forward to next year, hoping to see the same faces as we suffer together through the heat and humidity of an Alabama summer once again while staying in shape, getting in shape or training for the next big race.

Race Report - 2012 Summer Cross Country 1/3/2 Mile Runs (Week 10)

While I had planned to run 3-4 miles prior to the 3 and 2 mile distance races, I had to settle for 2 warm up miles instead. In addition, I knew I had to leave pretty much right after completing the 3 mile race and before running the 2 mile distance. Oh well, after the 20 mile day yesterday I was okay with a little less running today.

Instead, I dialed back my pace even more than usual during my warm up, allowing myself to chat with Cary Long without having to struggle for air while running and carrying on a conversation at the same time. Just when I had resigned to a slow and easy day, Cary told me that he would try to really push the pace during the 3 mile race today. Heck, I was going to run a lot less today that the previous weeks and I hadn't really pushed myself during the races in the last 2 weeks, so why not.

I lined up in the second row when RD Carter gave the signal..."GO". I had checked out the race results over the last few weeks and noticed that Duane Ricketts was pretty much a minute ahead of me every time. Since none of the usual suspects, my Tuesday night posse of nemeses (e.g. Jason, Mike and David) had made it to the races, I decided to latch on to Duane and see how long I can hold on. As it turned out, I was able to hold on all the way to the finish and if Duane had had a better day, I believe I could have broken 20 minutes (see how I managed someone else for my shortcoming there;-). Just kidding, I ended up finishing just behind Duane for a new PR on this course of 20:14 beating my previous PR on this cross country course by more than 30 seconds (Thanks very much Duane, I couldn't have done this without your pacing...yes, you were pacing me even though you didn't know it, sorry;-).

Since I'm not sure what shape I'll be in next Tuesday after running in this weekend's Laurel Valley Whitewater 35 Miler, I figured I'd go for broke during potentially my last chance to do so before the 2012 Summer Cross Country Racing Series comes to its conclusion next week. However, Jason, Mike, David, you know who you are, let's see if one of you can break 20 minutes next week as I failed to do so tonight. Good luck, I'll try to be there either way;-)

Race Report - 2012 Summer Cross Country 1/3/2 Mile Runs (Week 9)

After running a 3 mile warm up lap on the course, I decided not to "race" but rather just run the 3 distances today to get the mileage. However, it always bothers me to run any race and not push to the max. But then again, I am slowly learning the difference between training races and goal races and the goal race is the Georgia Jewel 100 at the end of September. I decided to make the 3 races tempo runs instead, taking about 30 seconds off my usual pace per mile, still making it a worthy and hard workout. The temps and especially humidity level were extremely high once again. It felt like I was breathing in hot steam, like breathing through a straw. And even thug i took the foot of the gas, I still managed respectable spots in the overall standings:-) Anyway, one more day of training is in the books and I am moving closer to my goal race.

Race Report - 2012 Summer Cross Country 1/3/2 Mile Runs (Week 8)

Today was about mileage and not speed, so I met up with Richard in the morning to log 4.5 miles on my usual UAH loop before running the Summer Cross Country Runs at the Huntsville XC Running Park in the evening.

I arrived at the running park a little early to run an additional 2 miles before the actual races. I ran into Cary Long, who joined me for 2 after having logged a bunch of miles already himself. There were a couple of the usual folks running, but quite a few were missing as well, which actually suited me fine. that way, I didn't have to actually race. Instead, I just kept a steady pace through all 3 races, picking up the pace only towards the end of each race.

The temperatures were extremely hot (what else is new!) and the humidity levels were near 100% (are you kidding?). Anyway, it was draining the life out of me and I knew I had to save some energy for the run the following morning. Either way, I managed 12.5 miles for the day, so speed didn't really matter.

Race Report - 2012 Summer Cross Country 1/3/2 Mile Runs (Week 7)

Rather than run a few miles right before the races, I decided to do some lunch time heat training. I met up with Richard to do a quick 4.5 miles at an easy pace. The humidity has been an extreme factor in my training these past few weeks. My pace has been off significantly, but as long as I can get my miles in, I am okay with that.

One of my old friends and former running buddies recently decided to pick up running again, so we met up at my house just before 6PM to ride to the Summer Cross Country Runs at the Huntsville Running Park together. He still needed to sign up and we lined up for the 1 mile distance shortly after. I had decided that I wasn't going to "race". Instead, I just hung with Timo and some other runners, chatting along and having a good time. I decided to do the same thing for the 3 miler. Timo was already showing concern for his ability to run the 3 mile distance, so I figured I'd stick with him and hopefully help/push him along to a finish. He ended up with a very respectable time. Next , it was time for the 32 mile race, but since that was still a few minutes away and since neither Timo, nor I, nor David Bier were going to "race", we took off on our own to get another 2 miles in. I also got to meet Andy Brown, another fellow Masters runner, who is probably going to smoke me in the HTC Grand Prix ("Nice to meet you, Andy!").

Timo took a slight shortcut ("Very well done for a first timer on this course, Timo!") while David, Andy and I completed our little 2 mile cool down. I was glad I decided to take it easy tonight, since it will be a short night. I'll have a 3:45AM wake up call to meet up with another running crew to do a 13 mile run with some serious climbing on both roads and trails. Fun times!

Race Report - 2012 Summer Cross Country 1/3/1 Mile Runs (Week 6)

The weather never changes quietly around here. The long lasting drought was ended today with a line of thunderstorms that nearly cancelled tonight's XC races....nearly. Instead of shying away from the races due to the inclement weather, folks actually welcomed the rain, not so much the slippery terrain. I had heard about some blow downs on the course and decided to show up early to run the entire course as a warm up to check out the damage and to get some extra miles in.

I arrived about 15 minutes before 6, catching RD Carter and his crew of volunteers during set up. I set off at an easy pace, getting my legs loosened up without exerting to much energy. After all, Jason, David and Mike would most likely all be there for the races and I knew using the warm up miles as an excuse for any of them beating me in the race would not fly. I completed the loop with about 5 minutes to spare before the start of the 1 mile warm up race. I took it very easy, chatting away with Cary before pushing the pace a little on the final quarter mile, just to stretch the legs. When I arrived near the finish, all the usual suspects had already assembled. This would be fun. It is just so much easier to push yourself when there is a few guys there that are faster than you on most days...not so fast that there isn't a chance that you'll beat them, just fast enough to hopefully make you get faster week after week of running with (against) them. Of course, it's all in good fun and I do believe we all benefit from these "little" competitive strains that we all have within ourselves.

The 3 mile race was next and I knew no one would take it easy on this one. The 3 miler is always the most competitive event. You've got the "young bucks", the highschoolers that are in the process of joining their cross country teams, eager to impress their coaches and each other with their running prowess. They come out of the gates like it's a 100m dash on the track.

Then there's the "seasoned veterans", both in age and skill, leading the field of runners along the course, unfazed by the horde of teenagers running by, some recognizing youthful versions of themselves among the young runners, others knowing that they will pass them in just a mile when that first burst of energy and adrenaline is wearing off and the slightest grade in the trail feels like a massive hill.

Then there are the "in-betweeners", not quite elites or veterans in regards to their speed, but just a little too fast to be called midpackers. This is the category I fall in...and by default all of those guys that I usually run with. Most of us are quite capable of placing in our age groups (as we often do), but we're not quite good enough to take any overall accolades, (yet). We're only veterans by age not skill, but we have not given up hope that we can and will get faster, if we just keep working at it. And if that doesn't work, there's always age grading;-)

Today was no different. We pushed each other from the start. Promises of "taking it easy today" made to each other just seconds before at the starting line were quickly brushed off and replaced with "I can't let him beat me again today". Not out loud of course, but clearly evident in each runners actions. Ahhh, when the competitive juices get flowing, everyone just works a little harder....who am I kidding, a lot harder! So it was no surprise to me that when Jason turned his head about 200 yards from the finish, he spotted me just seconds behind him with a grimace on my face doing everything I can to appear to be relaxed and smiling. I tried to reel him in, but at the end of the day, I finished behind him...but not by much. I think my training is starting to pay off. While I was worried that my legs would be tired due to the additional miles I had run already, today's time actually tied my previous course best from 2 weeks ago to the second. Very strange, since I've been running multiple races with identical finishing times a lot these past few weeks. By the way, there were two detours included on today's course as well due to the blow downs and with the slippery terrain, these conditions were much more difficult than usual. But the temps were definitely milder than usual.

After a short break and a raffle by Nike we lined up for the last XC race of the day. This would usually be a 2 miler, but the weather and much darker than usual conditions resulted in the distance to be shortened to one mile. Once again, there were promised made of running slow and taking the time to chat. These promises were broken about 5 seconds into the race. Yeah, I admit it, I was the first to do so as I saw Mike charging ahead, leaving all of us momentarily in the dust...or mud to be more accurate. I decided to stay with him so we could have ourselves a little sprint to the finish. As we approached the final 200 yards of the race, I decided to try to pass him and we ended up running shoulder to shoulder for what felt like eternity. I finally managed to pass him just before the finish. Once again, pushing each other helped both of us to a faster than usual finish. In fact, I ran my fastest recorded mile in any trail race today.

I ended up with a 12th place and 3rd place overall finish in the 3 and 1 mile races, respectively and I got to spend some time with a bunch of like minded folks who help me grow week after week. Thanks everyone.

Race Report - 2012 Summer Cross Country 1/2/3 Mile Runs (Week 5)

Is it going to get cooler any time soon? The field was a lot thinner than usual, lots of folks apparently were on 4th of July vacation already. None of my nemeses had showed up, which meant I could actually follow my plan to sit back and take it easy. After all, I had planned to race the Firecracker 5K on July 4th in an attempt to set a new PR and what I didn't need was to spend all my energy on the XC runs the night before the 5K race. Hopefully, my decision to dial it back a little bit would help me set a new PR, but that will be revealed after the Firecracker 5K. I still managed to finish in the top 15 and top 10 for the 3 and 3 mile races, respectively. Props to all the folks showing up on yet another hot night to get their runs in. It's always more fun to run with a bunch of like-minded people then yo log your training miles all alone all the time:-)

Race Report - 2012 Summer Cross Country Runs 1/2/3 Miles (Week 4)

What a perfect evening for a couple of short cross country races. The Facebook and Twittersphere had been blowing up with "smack talk" between Cary Long, David Bier, Jason Shattuck, Mike Dehaye and myself. Well, Mike has not been actively "talking" but he's involved by association. Basically, all guys mentioned have been running pretty close to each other over the various race distances and the Summer Cross Country series have given us all an opportunity to push each other at least once a week over the various race distances of 1, 2 & 3 miles. I actually think these friendly competitions have already made me faster and I would venture to guess that the same is true for a couple of the other guys as well. I can just see the Fall 5K race PRs falling already.

Jason and I both decided to take it really easy over the 1 mile distance. As it happened I ran it in 9:30, but there really is no reason to push the pace over this distance as it is the warm up mile for almost all runners.

When I lined up for the 3 mile distance race, I wanted to make sure I stayed with Jason. I knew he would be at faster than me, the question was by how much. I figured staying with him would give me a  decent time. I also kept an eye on the other usual suspects. I knew if any of us stayed close until the final half mile that it would be quite a final stretch. As it turned out, Mike pulled away early and Jason did the same. I stayed with Jason until the half way point, were I started to loose sight of him for a while. However, I started to see Mike again and I decided to try to stay with him similar to the week before. When we reached the final half mile, I spotted Jason again just 10 seconds or so ahead of us. I decided to try to push past Mike and just like last week, he did not drop off. We pushed each other to the finish, shortening the gap to Jason as we crossed the finish line. I ended up with a new personal CR of 20:46, almost 30 seconds faster than before. Will I be able to break the 20 minute barrier this year?

This afternoon, I also decided to run the 2 mile race distance for the first time. I fully expected to crumble as it was hot and I felt exhausted, but to my surprise, I was able to run a nice pace, finishing 6th in 13:28. These XC runs have added a fun weekly tempo training session to my 100 mile training plan. I look forward to another fun filled Tuesday next week.

Race Report - 2012 Summer Cross Country Runs 1 & 3 Miles (Week 3)

More heat, more humidity, exact same time in the 3 mile race as last week. That about sums it up. Well, almost. I took it very easy over the 1 mile distance, chatting with Cary Long and hearing about his Chattanooga Stage Race adventures (or would suffer fest be more appropriate;-) from the previous weekend.

Me right between masters runner "par excellence" Marty Clarke and local ultrarunning legend DeWayne Satterfield...in a race?...yeah, for about 2 seconds;-)

For the 3 mile race, I wasn't even sure if I was going to race at all or just trot along. It took me a little bit of looking around to find a couple of runners that had beaten me in a few of the shorter distance races lately and I figured it was time to see if I could "return the favor" so to speak. I won't mention any names, you know who you are, but it has been eating at me just a little that there are a couple of runners who I recall beating in some races last year that have been beating me in these same races this year. Nothing like a little healthy (or unhealthy) competition to make myself train and run harder:-)

I started the race at my usual pace, but slightly slower than last week. The return leg felt harder this week, so I backed off a little and tried to do the hills slow but steady to preserve some energy for later. I had passed one of my "nemises" about 1.5 miles into the run and I spotted the other just ahead of me. I decided to get behind him and try to relax. I had no plans to push at this point, just hang with him to see what happens. When we ran the final loop around the soccer field, I decided I would see if I can pass him on the final .25 miles. Just as that thought crossed my mind, Kathy Youngren passed me, and might I add with ease. No matter, I am man enough to handle being chicked, especially by a great runner like her;-) I kicked it into high gear, hoping I had enough push left to pass without getting passed again. I don't think I've kicked that hard in a race in a long time. It took all I had and I could her his footfalls right behind me, picking up the pace along with me. We pushed each other to the finish and I managed to stay ahead...for the first time in quite some time.

I L-O-V-E healthy competition to push myself to the max on the final stretch. Thanks guys.

P.S.: Good luck to Rob and Kathy Youngren who are about to embark on a great adventure in Hungary at the Ultra Balaton and to HTC's "el presidente" Eric Fritz, who will be challenging the great Western States 100 Mile race next weekend. I hope both Kathy and Eric recover from their recent injuries enough to not only do well but to enjoy the experience. Good luck, guys!

Race Report - 2012 Summer Cross Country Runs 1 & 3 Miles (Week 2)

Week 2 of the Summer Cross Country Run series and I decided to treat the 1 mile distance like a warm-up. I ran a nice and easy 8 minute mile on the dot. For the 3 mile distance, I wanted to push the pace. I figured I could push harder than last week, considering that I took it easy on the 1 miler. Apparently, almost everyone else was thinking the same thing and I ended up just behind the same folks as last week, even though I ran the 3 miles a minute faster than last week.  While I was able to maintain my goal pace for the first and final mile, I dropped my pace on the second mile that includes the "little" hill climb.

If I can continue to improve my pace week to week, that would be great training progress. For now, my goal continues to slowly increase my mileage to above 50 miles per week, while maintaining my current training schedule including hill repeats, track workouts, the cross country races, a couple of trail runs and a long trail run on the weekend. Once I reach 50+ miles, I will start to add two-a-days to increase mileage in an effort to keep risk of overuse injury low.

Race Report - 2012 Summer Cross Country Runs 1 & 3 Miles (Week 1)

I participated in my first Summer Cross Country Runs this afternoon, but I only ran the 1 and 3 mile distances, skipping the 2 mile distance in recognition of my extremely sore body (i started cross training yesterday) and in anticipation of the hill repeats workout scheduled for tomorrow. I fully intend to run all 3 distances next week.

I got to talk to a few fellow runners just before and in between races, exchanging race schedules for the next few months. Quite a few guys running 100 milers in the near future. The 1 mile distance was the first race and I stupidly laid it allot there, just like all the young high school kids out there to kick off their summer training for their upcoming cross country season. When I lined up for the 3 mile distance I was mostly recovered and willing to push the pace again, this time just a little more conservatively from the start. I stayed with a couple of guys until they left me in their dust. I clearly have some serious training to do to get back up to speed and to be comfortable with more distance again.