Saint Patrick's 5k Surprise

An annual tradition, and usually a time trial on my way to the Scotiabank Calgary Marathon weekend. The build-up had a few twists, some of them literally. 

Fixer-upper

The colour of the wedges is just a coincidence. Far more deliberate have been my efforts at doing exactly as I'm told by my physio, whom I'd been going to for a month before race day.

The aim has been to fix an imbalance. I've been working on rolling my right foot in more, activating my inner right hip, boosting my core strength and improving gait efficiency. Running less like a crab in other words. Some exercises seem to be trying to address everything on the list all at once. While looking like a fraudulent guru. 

I've still been permitted to run, making sure I ask what limits to impose. With all the snow and ice gone, all a runner wants to do is go long, go fast, and go often. 

Self-o'ssessment

So, no speed work since early February, only recently up to 3 runs per week and none longer than 11k. I would've been pessimistic about speed endurance in a 5k but for one thing: I had noticed that I was getting much quicker uphill, almost effortlessly so. I believed that to be my imagination until Strava started telling me otherwise. 

All that added up to the usual pre-race conclusion: no real clue how well I would do. A PB was of course not going to happen, but I might just get under 20 minutes. There are 2 inclines of note, so I should handle those better than prior years. 

Start at Tickover

Late to line up and some questionable self-seeding had me starting a bit further back than I wanted. 

The start was more of a jog than a run.

Spotting an opening, I steamed up the left. "Almost there!" yelled my good buddy Rich, who came armed with a Super Mario sign. 

The Mental-list

First k done in 3:50, quicker than I had thought. Into the second turn, a quick evaluation: big-ish downhill should get me to the halfway point in under 10:00. 

Before the descent, with the exception of the start, my only 2 position changes of the race: a couple of guys who had oversped at the beginning. 

"A go-pro!" yelled a marshal. Km2 was a gravity-assisted 3:46. The turnaround breaks up momentum, and I assumed I would struggle to regain the same pace. 

Just as I saw a giant plush toy come past the other way, my watch said 3:58 for the third kilometre.  

Gump and Dump

Forrest Gump and posse joined from the 10k race, which had started 20 minutes earlier. They left me trailing. 

Back up the same hill again, and I assumed that here I'd be giving away enough time to push me over 20:00 for the race. I did the 4th k in 4:20, though I don't remember looking at my watch at the time. 

Finishing Girl Power 

Rounding the last corner, then the final descent, I could hear quick feet and quick breathing. Turning around, it was a couple more 10k runners. I recognized the lady for winning a 5 Peaks race I did last year. I tried to follow as she overtook, but couldn't quite live with her pace. 

I had assumed it was all academic anyway - my pace up the hill and decision to run comfortably hard after it led me to believe I was going to get a nice 20:20. Then with the finish line clock reading about 19:45, I found myself 30 or so metres from the finish:

Hold this pace just 10 seconds more, and Mount Improbable is yours. That takes more than 10 seconds to actually say, I believe the thought that came into my head was, "er...yes". Listening to the video (link below), I let out a sigh at the line. 

19:56 gun time. I would've been happy with over 20 minutes, but was thrilled to beat it for the third St Patrick's time. 

Before being thrilled, I melodramatically flopped over the side fencing to correct an oxygen deficit. 

I had signed up for the result text message, so as soon as I got hold of my phone it said:

AG second? A bit random (given I placed 17th overall), but I'll take it as a reward for my rebalancing efforts and for obeying the physio. 

Unraveling the Mystery 

I took advantage of a different physio at the after party. Wow, that sounds terrible. No, not like that. 

Moving on. I'm just wondering, is the above the face of success, or the below?

Stop and Smell the Four Leaf Clovers Along the Way

I can only conclude that the loss of raw speed was partially offset by slightly improved efficiency and uphill performance resulting from my rebalancing efforts. 

Those efforts are only just beginning really, this race being a nice bonus along the way. My third St Patrick's AG placing and prize beer glass too. Still, running and racing is always its own reward. ☘

Link to race video, without music: http://youtu.be/eRLe6tLEZIw

Saint Patrick's 5k - off to the races

Pacing myself for the first race of the season and especially a short one: not my best skill. A few seconds per km quicker when closer to the limit of your breathing make a much larger difference. Too fast, too soon and you'll finish sounding like a fire-breathing dragon without the actual flames. 

So, back to racing for the first time since November. That was also a 5k. In quite a damaged state, I had struggled across the line in 20:58. 4 months earlier I had set a PB of 19:18 which I remain pleased with. 

I've been increasing kilometrage and speed only since January. Add to that a Saint Patrick's Road Race course with a couple of tricky bits of gradient and plenty of corners, and I could rule out the low 19s, but I was hoping to guide/ inspire/ grind/ drag myself to a sub 20.

A touch chilly, the roads were clear and good for racing. This event, it almost goes without saying, always delivers a great vibe. 

Benard Onsare, a many time winner of the Calgary Marathon, placed 3rd in the 10k. He probably let 2 others finish in front of him. 

One stroller took on the 10k. 

It was soon time to line up and contemplate who had discarded a rather nice jacket. 

During my bouncy warm up, I could see a lot of guys who looked way faster than me standing still. 

Legendary photographer Neil Zeller took a few probably unpublishable extreme close-ups of me. 

I had gone under the tape to line up in front of runners with headphones, etc. A runner with music is especially dangerous at the start of a race.

Started the gopro and let whatever was about to happen, happen. 

There I am, jumping. Not actually 7 feet tall. 

Off we went at what seemed like 400m pace. 

One really quick 10k competitor came hobbling back having had turned his ankle a bit in a pothole. He decided to do the 5k despite not being in the best shape. You can spot him if you examine the feet above. 

A-Chang got a couple of great quad shots. Trailing leg extension on toe-off quite good, even if foot a little sideways. 

Me, cropped. 

The course is an out and back. First uphill/ last downhill was less steep than I remember from 2 years ago. The first downhill/ last uphill is however steeper, it's second visit coming at a key stage in the race.

2k sign and I was about 40 seconds ahead of 20 minute pace. My watch km splits were coming before the signs, earlier and earlier, though it's always going to be about completing the course rather than when a gps tells you to stop. Into a headwind before the turnaround, I slowed a bit as I felt I was burning too many matches. 

The leading lady's speed, just in front of me, was dropping more than mine. I overtook, knowing it's all too easy to settle into a pace-setter's slowing speed. The leader and race winner, who surely rode a bicycle some of the way, came flashing past. The injured guy came past wearing quite the grimace (camera zoom too wide to pick it up). 

Overtook one more at start of that incline. 

About halfway up, I overtook a kid who looked about 13, maybe younger. He'll be back next year with bigger lung capacity and leave me trailing.  

Past some gopro fans and the 4k sign after that last incline. I couldn't wave back, still recovering and trying to get my breathing rhythm back from that uphill. What is usually 3 steps per inhale and 3 per exhale seemed to swap places. 

"Be at 16 minutes at 4k, then 3:59 pace till the finish". So began the endgame. The last downhill helped conserve a little energy for the final few hundred metres. 

I could see the clock from quite a way off, and knew I had the sub-20 by the time I could read it. Easing up as I crossed the line, final time was 19:50. 

I had to push through a couple of barriers to get under 20 minutes again, however it shows that my speed and speed-endurance are gradually making a comeback.

Exhaustion arrived a few seconds later, level: hands on knees. 

I lost count of my place during the race, my 12th was actually 15th. No age group podium this time. 

Watch thought I'd done 5.1k. 

Irish stew makes for the best post-race food ever.

A-Chang was entertained by the various costumes, and welcomed not having to wait too long for me. 

She got this shot of me at the line, which through the magic of Instagram manages to convey much of what running means. 

Saint Patrick's 5k, let it snow

The Resolution Run on December 31st at 6pm had much better weather than this.
Still, it marks the end of waiting season, and the beginning of running season, even if spring has forgotten to show up.

A-Chang's favourite part was seeing me in my new Puma top which I picked up in Tokyo. If only they stocked the same stuff as in Asia and Europe, instead of the "shoplifter's uniform" Canada seems to get.

-12 was the temperature, with gusts of wind at 30+ km/h. It had been snowing for a few hours before gun time, with 1-2cm on the ground. Bad weather doesn't bother me all that much, but it was nice not to be doing the 10k. For race day I want to do your best, but regardless of the shape you're in, the weather owns you.

The snow certainly owned me as I hadn't brought my Salomons which would have gripped much better. As it was, people surged past me at the start. My legs were turning over at 5k pace, but I wasn't going that speed. Not a single step I took was "true". Is that foot-spin or leg-spin?

Towards the top of the initial hill, I passed a couple of teenagers who decided to walk (!) and another couple of runners. After the first turn at the top, I found myself running in lots of space, gently round the 120 degree left and downhill. One volunteer called out "go camera guy!", which gave me a flashback to that other meteorologically challenged race, California International Marathon last December.
On the next right there was Neil, the ace photographer, lying on his side - a great angle for making as all look like giant strong runners. "Does my gastrocnemius look big in this?", etc. The next corner had the course heading due north to the turnaround. The snow now blew almost parallel to the ground right in my face. Pull your hat down I said. You won't be able to see, I replied. That's healthy inner chatter.

On the way back I was slowly gaining on the next guy, so made that my aim. An AG podium might be possible if I pass him I thought. Just before rounding the last corner, I went past then battled that wind again on the home stretch.
22:06, and glad it was over although pleased to have given it everything among runners laughing in the face of adverse weather. 17th overall out of 281, and good enough for 2nd in my age group just like last year. Conditions give no clue as to my current fitness, but speed work of late suggests possible PB given better weather on the day.
Next up is the big push towards the Calgary half at the end of May and the aim of getting into the 1:25s.