Run-Down Forums

[Paul]

May 10th is my next run, the 12K Lake Run in Dan's old stomping grounds. From what I understand, it is quite a challenging course. Like Shamrock, there will be a full update. We are using a timing chip for this race. I can understand how they get stopped at the finish. But do they automatically start when you personally go by the starting line?? There should be well over a 1000 in this race.

Paul

[Dan]

Ooh, you're in for a fun one. There are some hills in there that ought to test your pacing abilities! Been quite awhile since I've been through that area (and I've never run the actual course), so I can't help you with where and how much...

The chip time is often a secondary timing system that starts when you cross the starting line. That's why races that have gun time and chip time usually have a faster chip time in the results.

Have fun!

Dan
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[Paul]

Yes, some doom and gloomers have told me its tougher than Shamrock. I am hoping for one hour. That might be wishful thinking.

[Dan]

Just remember my hill motto: What goes up must come down.

Dan
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[Paul]

Great day for a race. Overcast, 45-50 at the start, no wind. I only had liquids for the last 18 hours or so, just like Shamrock, to make sure everything was pretty clear; I had no problems in that area during the race. I wore my RRS loose tights, transport tee, and the long sleeve Nike Sphere top. Shoes were the New Balance 831's with a thick mini crew sock. Parking was a snap. I just pulled into the phone company building with my Central Office pass, two blocks from the start. I had picked up my packet Friday afternoon, so I arrived at the scene with my bib already pinned on and my timing chip tied to my shoe. I rode the bike at home a bit to warm up and used the rubber tube to do my foot rotations, plus my other foot toys to stretch and loosen up. Then I ran some, there, to finish the warmup. I was ready!

What a course!! I was simply not prepared for how difficult the grade changes were. I didn't start out fast (I was literally at the back of the pack, 56 sec to the start line), but the hills really put me into oxygen debt quickly. Many of the downhill sections were so steep that I wasn't able to make up for lost time. I got so tired that I had a hard time keeping my leg speed up on the flat areas that I should have been making up time on. Then on Summit Dr. I actually walked for about 60m. I tried to push the last one and a half miles, but I was spent! Crossed the line at 1:02:01. I was soaked. And I got a good case of CPK in my right leg. The chip timing is so fast, they were printing off results before the race was over. By the time I walked over to Race Center they were taping results to the tables. They were online by 2 PM!

I felt I was in much better shape for this race than Shamrock, but my mile avg was much worse. I can see I need to do some race-specific prep, such as long hill repeats, up and down. The technical aspects of downhill running are just not in my grasp, at this point, especially steep slopes.

All in all, its been a solid six months of training vitually trouble free. I think I need a short easy week or two, then look for some flat 5K and 10K races this summer...and catch up on all the posting I want to do.

Paul

[Dan]

Excellent work! Those hills are definitely a rude awakening... I've done a number of bike rides along the course, and it really doesn't matter how slow you go, they burn regardless.

I'd be happy to work with you on downhill running.

Dan
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[Paul]

I need the help, no doubt. I handled the downhills at Shamrock better, but I knew the course, and they weren't as steep. On Lake's hills I was just flopping around with no technique or stride. Very bad for the muscles and joints.

[Dan]

You wouldn't think there would be so many hills around a lake...

Dan
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[Micah Ward]

Nice race Paul.

A hilly 12k at 8:22 pace is great. Your comments about the downhills are interesting. I have read several accounts of Western States runners saying that the downhills are harder on them than the uphills.

So what is on the schedule next?
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[Dan]

Downhills are most challenging when you're in the wrong body position, and that often is a sign of fatigue, particularly in the quads. So, it makes sense that a course with lots of tough uphills would wear you out to the point that the downhills are difficult to navigate.

My best XC race came on one of the more difficult courses in the NW. I had never seen the course before, but teammates told me quite a bit about it. I got myself as mentally focused on attacking those hills as possible, and come race day was very prepared. One each of the uphill stretches, I was consistently passing people. The thing that surprised me at the time was that it was all I could do just to maintain position on downhills; several people actually passed me. That's really saying something, because I've only met one person in my life that I can't hang with on a downhill... I just didn't have the legs under me to do both.

Dan
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[baby t]

My best xc moment was beating this one girl at the MCAC champions. It was the first time I have beat someone and I had the course in good time. My family and friends were there pushing me on. It was so awesome.
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[Micah Ward]

So who do you run for? Is MCAC a Div ll conference?
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