The year truly begins - MEC Race #1 5k

Welcome to 2016

It's only January, but without this race I'd be waiting until March to start the season. That would make for a long, unhinging winter. 

Time then for a little 5k, MEC race 1. It was the kind of cold in which you can feel your skin freeze within 30 seconds of removing your gloves. 

Out to the start, with all jiggling about dressed like multicoloured astronauts. 

Group warmup, more necessary than usual as it was -15, and -21 with windchill. As someone who didn't grow up with Canadian winters, I need more head insulation than most. 

The Question 

Aim for this race was mostly to answer the question- what sort of shape was I in? I'd been in base training since the start of December, slowly rebuilding after injury in October. 

I'm at my heaviest at this time of year also, so what time could I expect on such a day? 22 minutes perhaps. 

Traction Control 

I was a little swamped at the start...

...which went round in a semicircle before  straightening out. 

A loop along the river turning around at 14th street, I was mildly disappointed that the course would go the slightly slower anti-clockwise direction. 

Making my way past some slowing fast starters, the foot bridge over the river blunted my progress. The surface was so slippery that extra effort ended up being lost at toe-off. The harder I tried, the closer I got to kicking my own bottom.

Overtake On The Left

Once off the bridge, I put effort into picking off more runners. 

Up onto 14th Street bridge, my breath was getting a little ahead of me, so I backed off slightly before joining the pathway south of the river. 

I was overtaken by the leading lady as I got onto the path. That's your pacemaker I decided. The gap widened at the 10th street bridge underpass, which I took very cautiously. I caught up again, gradually finding stronger pace.

Finishing Frisson 

With 800 or so metres left, I decided to continue slowly accelerating and see what speed I'd top out at. As I re-passed the leading lady, I heard quickened breathing and increased cadence behind me. It seemed to fade as I continued to find unexpected end of race speed. 

My camera stopped just as I rounded the last corner. Noooo. What it missed was my slowly tackling the semicircle finish. 20:59 was my chip time, 5th overall and AG 3rd although there's no prize for that. 

The answer to the question?

A fairly strong performance at this stage given the un-traction, cold and volume of clothing I had to wear. There's plenty of work to do, so stay alert for any possible injury. In other words, it's all on the right track. 

Next race is in 2 months, so keep on running. The next phase is called "sharpening", starting Feb 1. 

Voluntarily Yours

The Mission

Better half out of town for the weekend, and time's going to pass glacially without her? Volunteer at a race..

I was there to man a drink station, though first I helped erect a giant sausage. After that I helped deliver van keys back to the start line that one of the staff had taken with him by mistake. After I parked in front of a nice house to take up my position, an odd interlude with the owner who hoped I wouldn't mind if my car got wet due to him watering his lawn. He's a voiceover artist by profession. That's a true digression. 

Background & prep

I ran MEC race #5 last year with my Dad when he and Mum visited. It had been the scene of my 5k PB until I kicked that over earlier this month.  

I asked for the 5k turnaround station, which also tripled as the 2.5 and 7.5k points for the 10k. 

I poured drinks in preparation. Depending on your point of view, it looked either like a champagne reception or busy drug testing lab. 

The course followed the riverbank, on something of a false flat, the second half being slightly upward.

Hair needed combing, in hindsight. 

Lights, camera 

I set up the gopro on time lapse, taking a photo every half second. It was positioned to capture every single runner, with the 5k-ers turning around right in front of it. 

I joined Jorge and Aaron manning the station. Jorge brought very nice Chilean sandwiches with him for some pre-race volunteer carb loading. Gracias! 

We did some strutting before all the runners came through. A time lapse video would be following later. Everyone is funny at 14x speed. 

The leaders came piling through. 

None of them wanted water or Nuun. Simon pictured above gliding through. 

Canuck bloggers were also racing, here's CowGirlRuns. 

Brunch is served

Handing over a cup to a mobile person takes a little getting used to. Don't grip too tight or too loose, and try to move with the runner just a little. 

One or two took extended breaks, the guy sitting down in a bit of pain. It got too busy to remember what happened to him, but I think he walked back ok. 

5k leaders came barreling down, and I pointed out the turnaround. Role reversal from last year (minus the being in the lead bit). 

The leading lady, whom I recognized as having overtaken me in the past, was close behind. 

Through came Rich, breaking his promise not to bother with a 5k again. 

Raf of ShutUpLegs fame followed, I somehow missed him despite the highly visible attire. 

A few more of the quicker 5k-ers came through before...

...we were then dealing with both sets of runners. There were a few tough moments when the 3 of us couldn't grab cups fast enough. 

Mr Modest Motivator

Once it was only 10k-ers, all was good. I noticed how breaking into a grin would get a big return smile. Also, rather than those two words ("almost there!"), I stuck to the facts: "one quarter distance to go!"  

The owner of Tri-It Multisport, just over the road, stopped to chat briefly while on her long run. So too did others who were training. All about the grass roots.

A few minutes later came the race's DFL.  I think of that as an honourable title. She was managing her race well on a run/walk. 

Course bikes/ medics brought it all to a close. Then I helped take it all down and pack. 

Reflections 

It's less sweaty than a race, but it's certainly non-stop action in places and a lot of thinking on your feet. I've been a course marshal before, and have been very animated doing it. This though is a flurry of activity and a real mission to keep a race going. Give it a try. 

Here's that whole hour and 10 minutes crunched into 4 minutes: https://m.youtube.com/watch?feature=youtu.be&v=wootAr-yS-0

Running and racing 5k with Dad

Training and touring

My Mum and Dad were here the past week for a visit. Among other things, Dad and I ran together a couple of times and also lined up for one of the MEC races on the final day of their visit. 

First run was on a Sunday, and the altitude in Calgary, 1,000 metres, was a little tough for him, though he finished up ok. On their last visit here in 2007, I was the old me and huffed and puffed to keep up. 

Tuesday, I took the bus to the gym, did my core stuff then ran 10k home. It's the first time I've done this "duathlon" since May, before the marathon. 

A drive down to Head Smashed In Buffalo Jump later on. 

Wednesday was speed intervals, so I went back and forth in front of Dad to correct any wrong turns - there was one ("the wrong fork"). 10.5 k total for me. Although shorter than me, this photo makes Dad look about 4 foot (which he isn't). 

A trip to Fort Calgary for some history and Benny Hill-ing after that.

Thursday was weights and no run (/no fun) day, and Friday was a short 4k, including one at race pace. We had a drive around Kananaskis country later on.

Running roots

During their visit, Mum told me about the time I got my sports badge as an 8 year-old in the cubs (Boy Scouts). For the 50 metre sprint, I was last. For the 400 metre "distance race", I went almost the same pace as the 50 and passed everyone with just over 100 metres to go. A shock result at the time, so Mum says. An early sign of my modest level of talent? 

Race day

Saturday, 9am race. Arrived nice and early to get a parking space, which I thought would be tight (spot the Calgary race veteran). 

PB was 19:25 up to that point. During speed sessions for marathon training I had thought that this was beatable, although I had only been 2 weeks back into training after light running on holiday in Asia, not to mention eating like an Emperor's entourage. 

Dad does a local 5 miler each year (he's wearing the shirt), a 10 miler and has done several half marathons. 

Today was his first 5k however. He predicted he'd manage about 27 minutes and change for a guaranteed PB. 

The plan for me was to go with the flow for the first km knowing that it would likely be too fast, then keep it in the low 3:50s and speed up in the last k if possible. The course is an out and back next to the Bow River, slightly downhill for the first half. There's usually a north westerly headwind for the return direction too. 

10k started at 9, with the 5k due to start at 9:10, which was changed to 9:05. Some kids (10+ I think) lined up in the front row, which they probably shouldn't, however this race series is not overly serious. 

A busy start, and there was a runner with a shoulder bag/ purse (!) to get around. 

The trip hazards/ kids tried to stay at the front, lasting about 2 minutes. 

I settled down to 3:50/km picking a lady in front as a pacemaker. 

Counting those in front, which is a struggle for me even standing still, I guessed I was about 15th. At 2k there were 10k runners to pass. 

The 5 minute gap between races would have best been left at 10 minutes for both 5 and 10k-ers. Frequent trips to the grass, and I overtook my first pacemaker. 

The turnaround was tight, and the pathway full of the rest of the field coming the other way. This might have led to me and the 3 in front running on an adjacent pathway for a while and going a bit further than the 5k.

At race pace, the change to slight uphill was noticeable as well as a head wind of about 10 kmh. 3 runners in front slowed as a result, and I passed them within 2 minutes of the turnaround. I did quite a bit of satisfying overtaking for most of the race, not just kids and ladies with handbags.

Dad passed by in the other direction, thankfully 30 seconds before a glitch with my gopro stopped it recording. 

Catching up the next lady (lots of quick girls in this race), she found a little speed when I got to her shoulder to overtake. The same thing happened about 30 seconds later, but the 3rd time there was no response. I felt like staying behind, though I knew this would involve settling for missing a PB. 

At the 4k sign I had trouble breathing quickly enough, and now used the guy ahead as a target to stop myself slowing down. Blessed are the pacemakers. "There's the car park, almost there." "PB up ahead." "No more 5ks ever again." 

My target man casually looked round to check on me, having me covered if I were to find the extra speed, which I didn't. My time was the priority, although the cap on backwards is on the list of fashion choices I prefer to finish behind me. All I would need for the PB was to override the urge to coast. 

I crossed the line in 19:18, a PB by 7 seconds. In another 7 seconds I was lying down getting my breath back along with 3 or 4 others. I shook hands with a few of the "leave it all out there" club after finding my feet. That's the thing with the 5k: lung-busting, but ready for action again after a few minutes.

The official time was 19:20, though I think the clock (started for the 10k and minus 5 minutes) was slightly off, so I'll go with my watch. It says I did 5.05k, so could perhaps subtract 11 seconds but will stick to 19:18. 

Dad managed a 27:30, his predicted time. This race series doesn't do age categories (yet), nevertheless I declare him AG winner.

I was 6th overall, and 4th male. I have quite a collection of near podiums, but a PB beats a podium every time. Still, it's a good placing, not to mention I can't remember overtaking that many people. 

Afterglow

Post race, we headed to Bow Valley Ranche for brunch. Bambi was superbly cooked, and it was a beautiful summer's day in Alberta. A great day overall before Mum and Dad headed home the next morning.