Happy Holidays

Still managing to get in 10 to 15 running miles per week and 20 miles/week dog walking. I think that's my limit right now, and I'm happy with that. Maybe next year those numbers will go up, but those numbers are currently in the sweet spot of getting quality rest while maintaining an above average aerobic capacity. 

In any case, I went for a run yesterday morning and caught the sunrise while I was on the "new" North Branch trail.

Kerry Wood Field

Skyline #1

Skyline #2

Happy Holidays!

Lincolnwood Turkey Trot 2021 10k Race Recap

After a hiatus of a few years, I was once again running the Lincolnwood Turkey Trot. My training comprised of thrice weekly runs and seven times a week (2x day) long dog walks.

I've run this race eight times before, so it was an annual tradition of yore that I'm restarting. The itch to race is too great despite the lack of training. I enjoy strategizing pace, racing, and ultimately trying my best at a race regardless of how much or little training I put into it. Part of the fun for me is determining where my fitness is at the moment and then come up with a pace per mile that corresponds to that fitness so I don't leave time on the table by running too slowly. Conversely, I don't want to overdo it and run some "painful" positive splits. As for a race plan, my only fitness marker was 7:45 mile splits for my 5k over a month ago. So, I figured an 8:00/mile pace would probably be doable for a 10k. However, I hadn't run a solid 6.2 miles in a row in over 14 months, so that was a wildcard going into the race.

The weather wouldn't really be a factor however. Sometimes the temps for this race are in the teens. Luckily it was in the 40s for this one with a light drizzle before the race. For the first race since last year I wore a long sleeve technical shirt instead of a singlet. It would probably end up costing me a few seconds but since I was running this race for fun and not a PR, I was hardly concerned about the aerodynamics of my outfit.  My strategy for the race can best be summarized in my goals/checklist.

Pre-Race

I hadn't picked up my bib during the week, so I needed to get to the race a few minutes for packet pickup. I left the house at 7:50am for the 8:45am start. 15 minutes after leaving home, and after a slight detour because of street closures, I scored a street spot. With about thirty minutes left, I slow jogged over to the bib pick-up line. I got my bib and shirt and made my way back to the car. Erica and I spotted each other and we said hi to each other. She was headed towards the race and I was headed back to the car. Once I made it back at the car, I pinned on my bib and sat in the warm car for a few more minutes. Then it was off to the porta-potties then the start line. The national anthem was sung and we were off!

Start of the race from a bygone year (src)

The Race

Mile 1: I lined up in the 8:00/mile section of the corral and we headed out. I spotted Erica ahead, and I wanted to catch up to her but she was too speedy and I was trying to keep my first few miles slow. Eventually, I joined up with the 8:00/mile pace group. Yes they had pacers for the 10k!  8:01/mile.

Mile 2: The only notable part of this stretch was that a guy wearing underwear (and nothing else) ran by me. I think he was doing the 5k, and I'm pretty sure I've seen him before. I believe he runs by his house and embarrasses his kids who are out in front of his house cheering him on. 8:06/mile.

Mile 3: Other runners in the 8:00/mile group were breathing kinda hard for it only being mile 3. I think the pacer was winded as well. They seemed to be slowing and running a 8:15/mile pace, so I separated from them and went out ahead. 7:51/mile.

Mile 4: We were briefly joined by the 5k walkers. This is the perennial problem with the LWTT: The 5k walkers and 10k runners meet up a few times during the race. Oh well, what can you do? 7:40/mile.

Mile 5: I eventually spotted Erica ahead and was slowly gaining on her. At an out-and-back section she saw me and we shouted encouragement to each other. I had been biding my time until mile six to really turn on the jets since my goal was to make mile six my fastest. Almost there. 7:27/mile.

Mile 6: I hit the jets, just as I hit the five mile marker, and started my dash to the finish. This is the best part of any race for me. Still having gas in the tank and feeling strong. Started picking off runners as I weaved through the 5k walkers. 7:16/mile.

Mile 6.29: My legs were holding up remarkably well and I gave it all I had, albeit without a ton of training, my jets were slower than normal. I hit the finish line with my hands overhead and I was done!  7:02/mile.

Race Summary: 

• Official time: 48:23. Official pace: 7:48/mile
• Overall Place: 87th out of 396
• Age Place: 8th out of 26 
• Slowest 10k in a long time, but considering the low running miles in training, and the fact I finished the race without walk breaks - I'll take it!

Post-Race:

I picked up my finisher medal and banana, then headed over to the post-race tent which was overly packed with people. With no masks available, I think I made a wise decision and instead of entering the tent, headed back to the car. 

Race Takeaway:

I'm happy to have run an entire 6.2 miles without stopping, especially since my training didn't involve any stretches of more than two miles without a walk break. I think my fitness is improving and I'll have to decide if I want to step up to run a half marathon this winter. I'll take a few days of rest before I decide on my winter running plans.

Next up:

??

Race Checklist

At lunch today, I ran my last run (four miles) until my 10k on Sunday. It was windy and rainy, so good training weather! During my run today, I started to make a mental race checklist for things to remember during the 10k.

1. A 10k is a long distance, so don't start too fast. 6.2 miles is a long distance for someone who has been only run/walking ~15 miles per week. Probably the most miles I've run straight through without taking a walk break is about two miles. So, I need to take it easy especially early on.
2. Figure out the wind direction and modulate my pace. If the wind is a factor, I need to run more slowly into the wind and then up my speed with the wind to my back. I will let people pass me if I need to into the wind, knowing I'll probably catch them when we turn around.
3. Finish strong. Try to make mile six my fastest mile. Don't start my kick until the last quarter mile. 
4. Have fun. I love racing and I have fond memories of running the Lincolnwood Turkey Trot, so I intend to enjoy myself out there!

Running in the rain today

Six days away from my 10k

It's hard to believe the Lincolnwood Turkey Trot 10k is only six days away. Yesterday, the day got away from me with projects, and I missed my long run. However, it was probably a good thing that I missed it as I was tired all day even without doing my run. Maybe I should consider doing long runs every other Sunday instead of every Sunday? Rest is so key. Today I came to the realization that it's more important to ensure my legs are "fresh" for the 10k - my endurance will be whatever it will be.

I need to trust my race instincts will help me modulate my pace on race day. It doesn't matter if my pace is 10:00/mile or 8:00/mile. I just want to run a strong race all the way through.

In any case, it was 28 degrees and clear this morning, so I headed out to do five miles. I was able to run most of it, with only a couple of walk breaks. One of which was to take in this view from Belmont.

Enjoy the Silence

I think I'll do one more run on Wednesday and then rest until Sunday.

Peak Fall

It feels like Chicago has nearly hit peak fall. Lots of trees are changing color and there was frost on the grass (it finally fell below freezing last night). I really, really love running with a chill in the air. 32° feels so good after a summer of non-stop upper 80s.

The sun was shining when I went for my run. I say run and not run/walk, because for the most part I ran the entire 4.25 miles. I didn't even really think about taking walk breaks which may something about my fitness or I was just antsy to keep moving because of the few days off post booster shot. The side effects were minimal, and I actually feel better now than I did in the days leading up to my shot. Go figure.

Cafe Tola

Ped Bridge

Rowing team dock near Belmont

In any case it was a beautiful morning just to be outside.

Four Miles to Boost Me

After a year of not running, and now suddenly running 3 or 4 times a week, I'm starting to notice the little aches and pains that come along with running regularly.  Besides the general leg and hip stiffness, my toe (the one I broke last year) is starting to flare up and I'm trying to decide whether to take a few days off to let it heal. I might have to take a few days off anyway, since I'm getting the booster this weekend and if it's anything like the first two rounds, I won't feel like running for at least a short while.

This morning I ran four miles to Belmont and back along the river trail.

Belmont bridge view at the trail terminus

I may try and squeeze in one more run tomorrow before my booster on Saturday. Thereafter, I may be out of commission for 3 to 5 days.

Can't Take the Race out of the Racer

This was going to be an easy for mile run/walk over the awesome Chicago River pedestrian bridge (2x) - down to Belmont and back home.

Chicago River Pedestrian bridge  (source)

However, when I got to the section under Irving Park Rd, just south of Horner Park, a runner was ascending the hill ahead of me. At first I thought that I would "draft" off of them by concentrating on their footfalls to "pull" me up the hill. Suddenly, I had the urge to pass them. So with a burst of speed I took off and floored it. Not wanting to look like I was competing with them, I had to keep up the same insane speed for another quarter mile, until I had turned the corner, run over the Irving Park Rd. bridge and was out of sight. Whew!

Needless to say, I was winded and walked the rest of the way home. I guess I really miss racing!

Putting the Lakefront back into the Lakefront Trail

Yesterday, I ran/walked farther than I had in a long time. 6.5 miles to be exact. My goal was six miles, to the lakefront and home. But by the time I got down to the lakefront, it was so picturesque, I decided to throw in the extra half mile of running along the lake.

I'm tired today, but not too bad. I'm going to try to get down to the lake every weekend until the 10k next month.

Back at It

Took four days off (instead of three as planned) post 5k. I think the race took more out of me than I thought. It just shows me that races can be punishing and days off afterwards are important to recovery.  Anyway, I decided that I felt recovered enough for a four mile run/walk this morning.

Running by Spacca Napoli this morning

Running a full 10k seems pretty daunting at the moment since I am still get pretty tired after run/walking 4 miles. However, I've still got four weeks to up the mileage so 6.2 seems doable.

This Run's For Jack 5k 2021 Race Recap

Sunday, I ran my first in-person race in over two years (last was June 2019). The race was the 2021 edition of "This Run's for Jack 5k" in Glen Ellyn. As for training for the race, I resumed run/walking two weeks ago after a one year running hiatus. I started with a one miler on a Monday, and maxed out last Thursday at 5.4 miles for 1.5 solid weeks of training. Although. truth be told, I wasn't a complete couch potato before that. I did a couple of longish weekend bike rides. Since Covid struck, I walk the dogs three miles a day, seven days a week. I also do yoga once a week. That said, I didn't know how I'd do in a 5k. I figured a 9:00, 8:30, 8:00 paces for an approximate 26 minute race might be a good target, considering the minimal focused training I did for the race.

Pre-Race:
I woke up at 5:30 am and did no shakeout run although I did walk the dogs a couple of blocks. After dropping them off at home, I grabbed a coffee and banana and made the trek out to Glen Ellyn, leaving just after 6:30am.

I arrived at the race at about 7:20 after crawling along the Kennedy through a single lane backup by the airport. Once at the race, my dad had my race packet and I pinned a bib on my shirt for the first time in over two years! The National Anthem was sung, and we were off!

The Race:

Mile 1: I started about ten rows back, assuming the first nine rows would be full of five, six and seven minute mile paced runners. Since my pace would be around eight minute miles I stayed back. Once the gun sounded, I realized that there were walkers and 15 minute milers in front of me, so I had to do some weaving. That said, the weaving might have been a good thing because it held me back a little during the first quarter mile. We wound our way downhill and around tranquil Lake Ellyn. 7:45/mile.

Mile 2: Mile two in this race has a super high incline (55 feet) for two blocks up Hawthorne Avenue. I slowed down during this stretch (along with everyone else). Following the hills there were some nice rollers which keeps the course interesting. 7:44/mile.

Mile 3: I got passed by a guy at the start of mile three and I was able to gasp out "nice job" to him and he said thanks. It's those little things about in-person racing that I guess I've missed. Lots of cheering by the volunteers kept the mood light and helped power me home. 7:27/mile.

Mile 3.13: I don't have the "jets" I once had, but gave it all I had. Near the finish, I was all by myself so I couldn't really key on anyone in particular to motivate me to try and pass. I came in with all I had and was finished!. 6:40/mile.

Stats:

Garmin Finish Time: 23:49

Garmin Pace: 7:36/mile

Place Overall: 25 out of 251

Place Age Group: 3rd out of 7

Analysis:

I surprised myself with my negative splits and running about two minutes faster than I planned for the 3.1 miles. Since the results aren't on-line (yet), I don't know too much about the number of runners in my AG and overall. However, at the race I typed my bib number into the computer at the results table and saw my placements.

So, taking a one year run break didn't really hurt me too much in my age group placement! Unless I start running in the CARA circuit, I'm starting to get so old that the number of runners in my age group are smaller than the younger age groups which gives me a decent shot at the podium.

Post Race:

I ran backwards through the course (using the sidewalk) and met up with my dad. I ran some of mile three with him and then left him for the last quarter so he could kick it to the finish by himself. I also got a picture of the homestretch:

The homestretch of "This Run's for Jack"

I picked up my 3rd place ribbon (there was no awards ceremony), and headed for home.

After a three day recovery this week, I'm likely going to ramp up my training at the end of this week for the Lincolnwood Turkey Trot 10k in November.

Next Up:
Lincolnwood Turkey Trot 10k, November 21st!

5.4 Miles Before my 5k

I ran my last training run before my 5k on Sunday. I ran/walked 5.4 miles. The goal was to build endurance which I think I accomplished.  From day to day, I can actually feel my lungs getting stronger and better able to handle more and more training load. This was the icing on the cake of two weeks of training.

I'm just going to try and take it easy for the first half of the race and then try and pick up the pace for the second half. Goal is to feel good for most of the race. Now it's time for my mini taper!

In other news, a neighbor salvaged a 120 year old support beam from my house. He made a Halloween decoration with the beam (in front of his house) using a homemade "Warning Rats" sign that are seen throughout the alleys of Chicago. I thought it was clever. I snapped the first pic after my run and the other last night.

The support beam this morning

Last night

Kegger and a Run

I ran along Ravenswood Ave again by "Brewery Row". In the courtyard behind Dovetail Brewing I saw a stack of old school wooden kegs:

Dovetail Kegs

My run/walk was yet another 4.5 miles. During the run I was trying to figure out my pace for Sunday's 5k. I'm thinking of 9:00, 8:30, 8:00, 7:00. I don't want to overdo things and want to finish strong.  The course is rather hilly in miles 2 and 3 so those paces may be a tad aggressive, but I think they're doable. I'm afraid of not knowing my pace, since when I was running consistently, I used to have them down to pretty much the second. My fear is wheezing and stumbling down home stretch because I went out too fast. The bottom-line is that I just need to have fun with this race and enjoy my first "comeback" race!

Feeling Good - Fingers Crossed

Another 4.5 mile run/walk in the books this morning and I'm feeling good. During my run I stopped and walked whenever I felt like it and was not concerned about pace. 

I am starting to feel more "charged" for the day after my runs. That's something I've missed over the last 12 months. In that time, tried to get my blood pumping with coffee, but it just doesn't have the same effect as a good run.  I sit down at my desk fully alert and ready for the day. Without a run it could take an hour or more before I get in the swing of things.

On my run along Ravenswood Ave. this morning

Anyway, I think I'll start my "taper" after my run on Thursday. Main thing is to get to the start line with no "overuse" injuries.

4.5 Mile Run/Walk - Out too fast

Started out at a too fast clip this morning and felt it 1.5 miles in. Still had 3 miles to go, so it wasn't the best feeling. In any case, it's a good reminder for my race on Sunday to take it way easy over the first half of the race and don't let the adrenaline (from the excitement of running my first race in about two years) take over. 

4.5 miles is by far the longest distance I've covered in a long while. I think I'll do one more similar run this week to push my 5k endurance a little higher.

3rd Run and Almost a 5k

I almost ran 3.1 miles this morning, before I thought better of it. It's always better to train a little less, than to too much. Maybe this Sunday I'll run/walk somewhere north of a 5k, but it will be slow.  It will be nice to up my endurance a little bit, so I won't be too gassed for the last mile of the race.

In other news, it was a little foggy this morning, but I found my way around!

Welles Park This morning

This run improved my confidence that I can run the entire 5k next weekend without walking. 

Second Solo Run in a Year

Maybe I'm overdoing things, but I got up this morning and ran again! This time it was two miles non-stop vs. the 1.5 miles yesterday. After the run, I once again biked 3.5 miles along the Chicago River Trail. I'm biking post runs in order to keep building my cardio without putting more stress/pounding on my legs than they are prepared for. 

Chicago River Trail Pedestrian Bridge

Race is next Sunday.

First Solo Run in a Year

This morning, I went out for the first run all by myself in at least a year. I had run a handful of times with my dad in the past 12 months, but this was the first "training" type run I've done since smashing my toe in September 2020. I walked about .25 miles and ran 1.5. Overall pace was 11:05 for the 1.75 miles. We'll see how sore I am later today!

The reason I'm running again? I'm looking at doing a 5k next weekend and in order to not just walk it, I want to get my legs in shape so I can at least do a run/walk or a very slow run.  

Since the run was so short and I had extra time before work, I jumped on my bike once I got home and rode 4 miles on the river trail.

I'm loving the river trail so much, I may have to change the name of this blog!

21 Years Later - Going under the Bridge

After living in my neighborhood for 21 years, and driving, biking and running OVER the Irving Park Rd. bridge, today, I finally went UNDER the bridge. They finally completed the continuous running/biking/walking trail that extends from Montrose to Belmont which means that you no longer have to cross any streets to get from those two streets.

New trail!

It was a beautiful day for a bike ride!

I'm looking forward to running again

A badly stubbed toe about six months ago, caused me to take a few weeks off of running. During that time, I realized I hadn't been getting enough sleep because during my injury time, I would sleep longer and deeper than I had been when I was getting up early to run. So, in order to reset my sleep cycle, I've pretty much taken six months off from running. The only "running" I've done during that time is briefly during daily three mile dog walks and then only for very short stretches. I've found that long walks are super relaxing and also help me keep a modicum of fitness. I'm also getting lots of sleep.

Since there aren't any in-person races to train for, this has been an ideal time for a break. That said, I'm looking forward to the day that I start running for real again. It might be in a few weeks or a few months, I'm not sure - heck it could even be tomorrow.... 

Enjoying the snow on skis