Tag Archives: 10K

Lauf für Mehr Zeit: Race Report. PR and a terrible race all in one.

Oh look, A Race Report. The day after the actual race. For once. Dear blog readers (all 3 of you) I promise to be a bit more active here in the future and actually write up some of the races that I run and other interesting things that come my way. I have so much I want to write here that I either haven’t finished or haven’t yet started. Bur first, a report on yesterday’s 10k charity run.

Little me at the finish, in my dorky, oversize team shirt managing to give the rest of the team a smile, despite pretty much wanting to puke.

Little me at the finish, in my dorky, oversize team shirt managing to give the rest of the team a smile, despite pretty much wanting to puke.

First, a bit of set-up: I’m supposed to be deep in the heart of training for the next marathon on October 26, where I’d hoped to qualify for Boston. In the last three weeks I’ve missed one long run and about 50 miles worth of other runs, putting me hopelessly in the hole and making me readjust my BQ race to next spring. I’ve been working full time, doing aikido a minimum of three days a week and still trying to get 50 miles a week of running in. Something had to give and it was the running. After we got back from our excellent Netherlands-by-Bike (yet another post I haven’t managed to make – at this point, I have a travel back-log rather than travelogues), I could feel that I’d done some minor damage to my right knee, likely the result of me not being careful enough when I switched seats out on my touring bike. My knees are important to me, so I cancelled all the longer runs until the legs felt better and this was probably the right decision even though it hurt (not the knees, the pride) to do so. I suppose a step-down from marathon training with a bit of enforced rest is probably an OK 10 km training plan.

And a bit of background: This run is the Lauf für Mehr Zeit (Run for more time) that the local AIDS charity puts on every year. It started in 1995 as a 5 km fun run whose main purpose was to raise awareness and money. It didn’t even have timing chips or a 10 km option until 2012, and in 2012 and 2013, the 10 km course was short by about 2/3 of a km, so my 2013 time of 47:39 is utterly meaningless in the annals of my actual abilities and 10 km PR. My actual 10 km PR of 51:07 is from 2013’s Höchster Kreisstadt Lauf (which is a net downhill course run in early May). I had high hopes that this year’s course would be actually 10 kilometers instead of that random distance they seem to like so much.

Race day prep: The 5km race starts at 4 pm and the 10 km an hour after at 5 pm. I was racing as part of the team for the company that the Wife works for and where I’ve also been working as temp help all summer. That meant that I had some function as holder of things, giver-outer of numbers, and person-who-stays-at-the-meeting-point-for-all-the-late-comer-10-km-runners. So I got some very nice time stretching out in the sun before the race, but absolutely no warm-up outside of biking downtown on the city bike to get to the race. I did make us some relatively healthy oatmeal for breakfast, so we had that going for us. I didn’t even get to watch our 5 km racers (including the Wife who was 10th in a very big age group and in the top 10% of all the women running the 5 km. Only one person running on our work team was faster than she was in the 5km!) finish. I missed watching our 5 km walkers finish as they took their sweet time and only crossed the finish minutes before the 10k started. I also failed to see or document in pictures the inflatable starting arch deflate and flutter down to land directly on the Wife and everyone in her vicinity as the 5k started.

Race: I ducked into the one big giant corral for the 10k. There were 864 starters this year and as usual, about half of the people way up at the front had absolutely no idea what they were doing there. I thought I was pretty near the front, but still had to do the start-line shuffle well past where I wanted to. I also apparently started my GPS too early. The actual timing mat was about 10 meters past the starting arch where I hit start on the GPS. Then after I got out of the traffic jam, I went out much too ridiculously fast for the first 2 km or so. It’s a bad sign when at km 3 you already want the race to be over. It was really hot, the sun was beating down for the first time in what felt like weeks, my team shirt was both too big, (yes, it’s a small. No, I didn’t realize until the day of how ridiculous it would look on me.) and I really wasn’t trained or quite fit enough to attempt to break 50 minutes. Which is what I got into my head to do yesterday. All I had to do was run 5 minute kilometers. Ten of them. In a row. That doesn’t sound too bad. Does it?

Here’s the breakdown from my possibly not-so-trusty FR 305:

Lap Time Dist (mi) Pace
1 05:15.8 0.62 8:28
2 04:56.5 0.62 7:57
3 04:50.6 0.62 7:48
4 04:59.4 0.62 8:02
5 05:11.2 0.62 8:21
6 05:11.0 0.62 8:20
7 05:04.0 0.62 8:09
8 04:54.4 0.62 7:54
9 05:09.7 0.62 8:18
10 04:40.4 0.58 8:05

You can see here that right in the middle of things I had kind of a disaster after blowing myself up going out way too fast. Then after repeating every mantra I could think of about pain, pain-caves, not giving up, and the fact that I’ve done much harder things, I managed to pull it together slightly until I started feeling too sorry for myself and discovered that my legs didn’t really want to stay with the whole running-as-fast-as-you-can program right near the end. I haven’t raced in this much sustained pain in a long time. Well, that’s a complete lie. I think the last 10k of the marathon in May felt exactly like this, I just put it out of my mind. Here’s the problem. I seem to be at the place where in order to get faster, I have to hurt a lot more. Every race now involves a decision point to be faster and feel it or be content and slow. The problem with this race is that due to my inability to correctly pace a 10k, that decision felt like it came anew every 20 meters or so for about 7 kilometers.

My GPS or the Race Organizers: You’ve probably noted that the last lap appears to be about 4/100 of a mile too short. That’s about 65 meters, or at the pace of the last half km where I did miraculously have a bit of a finishing kick, about 23 seconds. I checked the race FB page and no one’s commented on the course being short. I also checked some other folks’ GPS uploads of the course on the Garmin site and they all seem to have run a full 10k or a bit more. This race is run downtown and it’s a winding two-lap course amongst very tall buildings and the 305 has a somewhat dated algorithm that did, in fact, occasionally spout gibberish at me in the middle of the race, so it is possible that my GPS actually was a bit wonky and that’s why things look so uneven pacing-wise.

Regardless: According to the official race time, I completed 10k in 49:51, which would be a huge PR and OMG under 50 minutes for a 10k. I never thought I could do something like that when I started running again 5 years ago. If the course really was a bit short, the extrapolated time still puts me somewhere less than 50:30, still a PR, but I’ll wonder forever if I’ve actually run an actual PR or not. And maybe I’ll manage to pace the next one a bit better. One can always hope. Huh. After writing it out, I don’t feel nearly as bad about what a disaster of a race this was. Whatever it was, it really was a fast effort for me. Sixth in my age group and 36th overall of 307 women. Also, we raised a lot of money for a good cause.

And have a bonus .gif of the cats made by google's Auto-Awesome feature.

And have a bonus .gif of the cats made by Google’s Auto-Awesome feature.

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Oops, suddenly it’s mid-February

…and I haven’t posted my wrap up from last year yet or any of the absolutely fascinating things I’d meant to post from this year so far. I’ll try to be a better blogger in the future….

Only a month late, here’s my wrap –up of 2012:

2012 Year in Review

2012 was a great year in some respects, not so good in others.  It was my first full year of marriage to my wonderful Wife, which was great. It was also a year that I was sick with a pretty significant flare-up of Ulcerative Colitis and associated problems (like anemia) for most of the spring and summer, going into fall. So without further ado, here’s my 2012 race wrap up so that I can move on to the more fun posts like:

–       A pictorial of an exploratory run in Spain in January while German was covered in snow

–       My kitchen renovation – it is beautiful and efficient, let me show you it

–       How to succeed at swim seminars without really trying (actually that’s not true, I was trying as hard as my little arms could pull me)

–       The hash I’ve made of trying to make my own training plan for this year

–       Cinnamon buns of love

–       Chapatis – easier than you think

–       Lembas pancakes – healthy and cashing in on Hobbit-mania (maybe next will be Die Hard Donuts)

–       Eggplant chili

–       Weekly training updates

–       Why I have to be crazy to train for Ironman along with doing aikido three times a week.

–       But look, despite all the chili, cinnamon rolls, and chapatis I’m making in my beautiful newly redesigned, significantly more efficient kitchen, all this training is making me seriously buff!

All these and more after I finally get this wrap-up out of the way.

So then, in 2012 I raced in 5 triathlons, 5 running races, and did a few other significant things.

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Race report: Frankfurt Silversterlauf 10km

A race report the day of the actual race? Unheard of! And did I mention that I’m still flossing daily, too?

Today was the Frankfurt Silvesterlauf, the annual New Year’s Eve run through the forest by the sports stadium. Let me tell you about the swag for this race.  There is none.  You pay 10 Euros for the privilege of running 10 km with about 1,900 other runners and there is no tech shirt, no medal, no beer mug, or belt buckle at the end. If you are the fastest man or woman, you get a free airline ticket to wherever you want in Europe. That’s it. Which is actually, well, it’s fine.  We don’t really need any more tech shirts, we’ve got two drawers devoted to them as it is, medals would just get added to the ever growing piles of them and if I manage to miraculously chop 15 minutes off my time (note sarcastic eye-roll here.  The written word is hard to convey nuanced emoting sometimes) the free airline ticket would be nice.

I did get an excellent year-end swag from this race, though. Another PR! And a big one, too.  I haven’t been particularly conscientious about racing 10k’s or remembering how fast I ran them.  According to the internet, the fastest 10k I previously ran was in 2009 the week after my first half marathon and was an incredibly muddy trail run in the rain.  I did that one in 56:26.  The second fastest stand alone 10k I ever ran was this spring the day after an iron injection while I was both anemic and nauseous from the iron.  That was 56:32. Last summer, I posted my fastest timed 10k time at the end of an Olympic distance triathlon and that was 54:13. So, with that setup, it would have been almost impossible for me not to PR today and I am happy to report that I was gloriously, statistically unremarkable today.

Race day started as it usually does with me getting the runs and needing to poop several times before leaving the house.  And needing to pee four times after arriving at the race start. What was unusual was that we were 7 minutes early for our train and didn’t have to run a single step before the actual race if we didn’t want to. We chatted with a lovely bi-national couple (he was from Scotland, she was German) on the train, which is also completely not unusual for me.  I have one of those faces or something. Strangers always talk to me.  Like the Swede at the marathon this year. Or the random guy who started quizzing me on bike locks and where to get them the other day at the farmers’ market. When you spend time with me, you just get used to talking with lots of strangers. It’s a perk, really.

It rained like crazy most of the night last night and on and off all morning, so I was a bit worried about what to wear for the race and especially what to wear on my feet.  While I have 4 or 5 pairs of running shoes (ok, 6) in current rotation, none of them are particularly useful for cold, wet races that are partially on paved trails and partially on dirt trails.  I’ve only got one pair of actual trail runners and they’re so big and bulky that it’s like running with combat boots on. And since I’ve started running mostly in my Pure Flows, the heel rise on my trail runners makes them feel like wearing  a pair of Jimmy Choo’s or something. So they were out. My usual race shoes, K-Swiss Blade Light Runs have drainage holes in the bottoms which are great for triathlons in summer, but for muddy trails, not so much. I ended up going with the Pure Flows because they’re my most comfortable shoe at the moment, even if they are rather oddly colored. There was another woman in the changing room who had the exact same shoes on. She was German. Or a lesbian, sometimes it’s hard to tell.  Anyway, she looked fast and serious. I passed her in the first kilometer /glee!

OK, on to the reporting of the actual race.  I knew that we were too far back in the 50:00 to 1 hour corral, but there were almost 2000 runners and it was truly impossible to make our way any farther forward. This race is annoying in that in about 700 meters, the relatively wide, paved road it starts on narrows to a running trail through the woods where it’s really difficult to pass people. So, my first mile and a half was significantly slower than intended. I learned my lesson last year at the half marathon which starts from the same place and where I left my whole race in that first mile frantically trying to pass people in order to hit my pace.  I just stayed left, stayed relaxed, and hoped I would be able to make it up later when the traffic jam cleared. Spoiler alert! I did!

Times for miles one and two: 8:43, 8:26. My goal was to run just under 8:30 miles and come in around 52 or 53 minutes, so I was a bit worried that I had some time to make up.

The next two miles were gently sloping down hills and I spent them chasing down other runners and passing them.  When I got to the point where there were fewer women around me, I started concentrating more on them. The weather was perfect, cool and not raining. It was almost sunny once or twice. I was wearing the squirrel shirt, arm warmers, capri length tights, and my calf compression sleeves.  Most of the folks around me were wearing considerably more. I was a bit cold at the start, but I know that I’ll be ultimately happier when I’m not overheating at the end and I was warm by mile 3 and had my arm warmers pushed down by mile 4.  Seriously, I don’t know how all those people in jackets and hats survived without heat stroke. Anyway, I passed a lot of other people, both women and men, and didn’t get passed my a single woman from the start to mile 5 or so.

Miles three and four were 7:57 and 7:59, respectively.  Note the sub-8 minute miles that I ran like a boss right in the middle of a 10 k race without freaking out or worrying or anything.  I got to the 5km timing mat in 26:15, so exactly on course for a 52:30, right where I wanted to be.

Mile five was the second of the three hills (the first was unremarkable and happened in mile 2) and I slowed down a bit to 8:24. I was on pace for an 8:08 mile until that hill, but it was a fun hill. Right after it was when I started to feel tired in the legs and regret slightly those fast miles in the middle. This was also where I got passed by Inga with the blond braids.  Really, I have no idea what her name was, but she was strong, had amazing calf muscles (I know, I got to watch them from behind for the rest of the race, but they got kind of far away towards the end).

Mile 6 was 8:06 and still passing people. The third hill is at the end of mile 6 and it was also a fun hill. According to the wife, that is because I am a masochist. I sprinted the last 0.26 mile (my tangents weren’t too bad today!) at a pace of 7:38 and finished the whole shebang in 51:31, which is a whopping big PR! Merry New Year to me! Running is significantly more fun when I’m healthy and uninjured at the same time. I highly recommend it as a race strategy.  I finished 118 out of 533 women (there were over 1300 men running, yet another instance of the weird German/European bias against women in road races and triathlons.  This race in Washington, DC would have had about an even split between men and women) and 22 out of 90 in my age category.

Just as I finished, an older guy that I’d been running with and pacing for a few kilometers started talking to me. He wants me to join his running club and gave me a banana.  He also congratulated me on my PR and I barely escaped his conversation in time to see the Wife finish in around 57 minutes as she said she would.  Actually, I failed utterly to see the Wife finish as she as usual overestimated her finishing time and underestimated herself.  But just when I was starting to worry that something happened to her, she came up from behind me, tea already in hand. She finished in 56:15, not a PR (Her 10k PR comes from a net downhill course on a perfect running day and was until today faster than my 10k PR) but a course PR of over a minute.  She was also happy, ran negative splits, and basically ran a great race.  Other than missing her at the finish, it was a great day all around.

In conclusion, running is fun when I’ve trained properly, am fit, and don’t let my brain wreck a perfectly good race. Also, my favorite squirrel shirt has been upgraded to my lucky squirrel shirt.  I’ve worn it for my last three races and PR’d at all of them! Skvörl! I’m thinking of getting a more permanent version with the German pronunciation key on it for me and all my cheer-me-on team for Ironman Frankfurt this year.  So there you go.  Swag for you if you come to Frankfurt on July 7th and give me moral support! And you don’t even have to run a race to get it.

woman wearing a shirt with a squirrel on it

The Wife made this for me the night before the Frankfurt Marathon, Best Luckiest (and still best) race shirt ever 🙂

Gratuitous picture! Devil-cat using his cute-camouflage to blend into his surroundings.

Gratuitous picture! Devil-cat using his cute-camouflage to blend into his surroundings.

Race Report : Der Höchster Kreisstadtlauf (10K)

Race report: Der Höchster Kreisstadtlauf 2012

OK so it’s been ages since I wrote an actual race report, so long that I’ve pretty much forgotten how…also, for me this race, just like the last few (that I failed to write race reports for) was a bit of a disappointment.

TL;DR version:  I ran, finished 2 minutes slower than I usually run 10K’s when they come at the end of an Olympic distance tri.  On the good side, the wife, whom I have started coaching, not only beat me, but she also PR’d by about 1 minute 40 seconds and this in a race with virtually no taper and no intent to “race” it.  So I’m doing something right, at least.

Excuses version: Was at the doctor 2 weeks ago for unrelated issues and during the course of the blood work, it was discovered that apparently I have iron deficiency anemia.  Significant enough that the doc had me in this week for an intravenous iron injection.  Which was on Wednesday, the day before the race.  So, it’s either the anemia that’s making me feel like utter crap every time my HR goes above the low 160’s (every time I put in effort, my heart rate went up, then I felt incredibly nauseous and had to back off) or it’s the iron injection itself.  Whatever, not my best day at the races.  Which was sad because the weather was perfect, the course was gorgeous and net downhill, and it ended in my hometown, 2 blocks from my apartment.  We only found out about the race about 2 weeks ago, signed up because of the convenience (Hometown race! YAY!) and the cheap entry and intended to do it as a training run (I was intending it to be a good tempo effort, which for me is about 9 minute miles.  It was only after looking at the profile and seeing the weather (much too cold in the early morning, but by the 10 AM start time, perfectly cool and sunny) did I realize it was PR weather on a PR course.  Of course, the whole anemia thing has pretty much trashed at least the first half of my season (at least 8 weeks from now before improvement, apparently significant numbers of my red blood cells have become tiny and wimpy and need some time to be replaced) so hopefully, the weather will be good next year as well.

So, started the race about 1/4 of the way back – about 1500 people were running, so this was a reasonable place to start and left us a perfect amount of running room right from the mat where we did not impact anyone by being too slow, nor did we have to slow down for anyone in our way.  Perfect.  After the first big hill, the whole race was on nice closed roads and (relatively wide) paved trails and all flat or downhill until the big 0.2 mile cobblestone hill it ended with.  It was during the first hill that my HR alarm started ringing off the hook (which may not have been entirely an error) and I discovered that any pushing of the pace made me feel sick enough that I thought I’d better slow down so as not to vomit on another runner or anything.  Maybe I’m a wimp for not wanting to puke in a 10K, but I did enough puking during high school track to last a lifetime, thank you.  First mile including the hill and the start was 9:13, not so bad, overall, considering.

After the second mile, 8:46 and all downhill, I realized that the wife (who is a lying liar who lies) didn’t want to hang out with me and have a nice run, but was feeling really good and wanted to race.  So I took a minute to convince her that leaving me wasn’t an act of spousal neglect on her part and she took off.  Or I slowed down.  Either way, it was a nice day, the crowds cheering and the crowds running were all happy, especially the group of fathers with their little wagon full of beer, and yes, they beat me, too.  (Aside:  yesterday was Father’s day here in Germany and that usually means that all the fathers take their kids’ wagons, load them up with beer and sausage and spend the day behaving as only men filled with beer and sausages can.  These guys did it in a 10K race, which was honestly pretty impressive and only slightly reminiscent of Bay to Breakers)

Mile 3 was 9:08 for me, stopped briefly at the water stop to try to get the feeling of about to puke out of my system.  It worked for a while.  Mile 4 (8:47) felt pretty good and had the added interest of containing the only run through a train station I’ve ever done as part of an organized race and from there we went into the chemical plant which is usually closed to visitors, so that was interesting.  They were playing some really nice techno/ambient music in one of the labs.  There was a nice photographer that I waved at and managed to get myself photographed (and posted on the local newspaper’s website (ok, I was only 1 of about 200 photos they posted, but still!)

Mile 5 was 9:26 and that was where I really had to take it slow to not puke.  Worst I’ve felt during a run since the last marathon and that was a totally different kind of awful.  This was mostly frustrating, rather than horrible.

The last mile we were back on streets and not only streets, but hometown streets.  It’s fun to run races along roads that I regularly run along!  I picked it up slightly and oddly was passing a lot of folks (maybe not that odd since they all had passed me in the last 10 minutes or so), but I was getting more and more excited for the wife because I knew that I was on pace to beat her PR by about 45 seconds or so and she was ahead of me somewhere.

The last 0.23 mile (hey, I ran decent tangents or something to be that close) took me about 2:10 to finish.  Did I mention that it was up a steep hill?  With hairpin turns?  On cobblestones?  I knew exactly what to expect and did start my sprint at exactly the right time and even though my pace seems ridiculously slow, I was still passing folks the whole way up that little hill.  So, I guess that running is still ok, but racing probably isn’t going to happen for a few more weeks, which may be a problem as a have a Tristar 111 tri in a month (1K swim, 100K bike, 10K run).

My mad coaching skilz version: The wife finished in 55 something, smashing her previous 10K time by almost 2 minutes.  She didn’t even look that winded at the end of it, either.  Apparently, she likes downhill races.  I am taking at least 1/2 the credit as I’ve been doing all the coaching for her lately and because staying with me for the first 2 miles forced her to not go out too fast like she usually occasionally does.  She also ran with another woman who was running with her coach and apparently it’s much better for her to hear advice from people during a race who aren’t me 🙂

Comeback kid version:  Check back next year!

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