Friday, July 5, 2013

Dennis Krzykowski Memorial 5K (aka DK5K) Run 2013: Race Recap

I have run this hilly 5k in Cedarburg, WI for the past four Fourth of Julys. This year, I had not run a single mile since the Allstate 13.1 Marathon in early June. So, essentially, I hadn't run in almost four weeks. In fact, I drove to the race with my dad thinking I would do the one mile walk option instead of the 5k. My lingering ankle issue and a lack of training were my main concerns about running it.
Pre Race
As I was filling out the paper entry form, in a fit of sleepiness, I decided to check the "5k Run" box instead of the "1 Mile Walk" box. I told myself that I would do a nice casual 8:00/mile run with walk breaks, which would not affect my ankle. I would not worry about my finishing time and just relax. Well... I guess I don't know myself too well, because I ended up racing the whole thing, finished #1 in my age group and besting last year's time by 5 seconds! How did this happen? Compare if you will, some key points from 2012 vs. 2013:


               2012 DK5K                                     2013 DK5K                       
Training Mileage 3 weeks before race400
Training Mileage 2 weeks before race400
Training Mileage 1 week before race450
Race Time Temp85 degrees65 degrees
Finishing Time20:2320:18
10 year Age Group Place4th1st
Finish Line Photo
Not lookin' good


Lookin' good

I have come up with some conclusions about why I did better this year:

1) It was 20 degrees cooler than 2012: Yes, I wilt in the hot weather and last year was a scorcher. Look at the two finish line photos and note that it was even a struggle to raise my head last year!
2) I ran a smarter race this year: I started more slowly, since I didn't know how I'd feel after a four week layoff. During the last mile I was able to fly up the last two big hills passing several runners who were slowly dying on the inclines while I was just hitting my stride.
3) I had fresher legs: Nothing like a four week zero mile taper to get the legs feeling "fresh as a morning breeze!"

Anyway, it was a great day for a race and it felt fantastic to be running again. I still don't know if my ankle will ever stop with the periodic tingling sensations, so maybe I will have to live with them? I guess I might. On another note, sadly, this may be the last July 4th DK5K as the race director mentioned that it was hard to get volunteers on the 4th to staff the race. However, they may move the race to the fall. In which case, I probably won't be able to run it since I'm an out-of-towner.
Me and my dad pre-race
Chillin' Pre Race
Lining up to run 
Finish Line
After getting my Age Group Medal
So, I don't think I did too much damage to my ankle. It still is a bit tingly, but not bad. I need to make a decision about running the Chicago Rock 'n Roll Half later this month. I may do some light running this week, maybe 20 miles or so, to see how it goes.

By the way, the race was in Wisconsin, so of course there was a guy grilling bratwurst near the finish line:

22 comments:

  1. Too legit, too legit to quit! Awesome job shadowfax!

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  2. Congrats on the PR and AG win!! I'm sorry to hear about your bum ankle too... I was wondering why you hadn't blogged in a while.

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    1. Thanks! Yeah I guess I didn't feel much like blogging while I was recovering/resting. I need to be better about that. :-)

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  3. Congrats on the course pr and 1st place AG!! Badass!! You make a convincing argument for a 4 week extreme taper :) The 20 degree swing in temp from last year to this year was a welcome advantage I'm sure- your finish line foto from this year speaks volumes!

    Wait, so your ankle is not ok again? :( Gosh, I hope you can kick this thing once and for all very soon.

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    1. Thanks! Yes, it is amazing how much fitness I retained over the four week layoff. But I agree the temp swing worked well to my advantage. My ankle is okay for the most part, actually there is little to no pain. Just that darn tingling, which is aggravated by running. I think it's tarsal tunnel syndrome, which from what I've read can be managed with anti-inflammatory meds or cured with rest. I was trying to rest it away, but am getting impatient. I haven't any anti-inflammatories this whole time. Maybe it's time. :-)

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  4. That's even more impressive now that I know you hadn't run for so long before the race! Seriously, I don't think my legs could go from a month off to an AG win like that.

    I was wondering if maybe the tingling in your ankle was similar to what happens with carpal tunnel syndrome (I have a very light case of it, and my forearm/fingertips tingle from time to time). A brace may help with that too.

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    1. Yeah, I think it's called tarsal tunnel syndrome which is the same thing as carpal tunnel, except in the ankle. I am beginning to think it's caused by plantar fasciitis on the bottom of my foot, which in turn causes constriction/pressure around my ankle. So now I am thinking my ankle is not really "injured". If I can figure out how to manage my foot problem, the ankle and pressure and tingling should subside.

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    2. Have you tried insoles before? My husband seems to be developing PF, and I'm trying to get him into some Superfeet (I use them to help with pronation, but they're supposed to be good for PF too). I guess it's at least good news that your ankle isn't really hurt.

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    3. I am trying out insoles. They are supposed to give relief for PF. I bought some Superfeet awhile back, and they must be in the basement, but I need to search for them. I have some Birkenstock athletic insoles that seem to be okay. I hope my diagnosis is correct on my ankle! :)

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  5. Pete, what do you do for prehab on you ankle? I had a serious ankle sprain that I thought would derail any hopes of marathon training, and now I'm prepping for my third. Best activity I have found is ankle rotations with a dress sock filled with pennies. I do three sets of ten reps left/right and then another 3 x 10 ankle raises every other day. It has made a huge difference - and a shift to 4mm offset shoes.

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    1. Not much, just trying to strengthen muscles around it. In gym 4x a week. I may give your idea a try!

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  6. Aww man! That is awesome! Congrats on the 1st AG! It was totally the weather. And that long taper. I am bummed your ankle is still being a jerk.

    I hope they find some people to volunteer for the race next year!

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    1. Thanks. Yeah, after months and months of punishment, why can't my ankle heal in just a few weeks? :)

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  7. Congrats on your finish, those finish line photos say it all. Amazing what rested legs can do for ya!

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  8. HUGE CONGRATULATIONS!!! In my experience I've always struggled to get back into the swing of things after taking an extended hiatus from running, so I am really envious! I need to start abiding by your good example of taking a 4-week taper in order to PR. What a huge confidence booster that must have been for you!!! WOO HOOO!!!

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    1. Thanks. Yes, I guess I was lucky that my fitness survived mostly intact for 4 weeks. Probably won't be so fortunate after 8 weeks, however! :-)

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  9. Great job!! And nice finish-line pic!!

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