4 on the 4th 2015 Race Recap

For me, races on the Fourth of July are about one thing - having fun. In the past few years I've run races featuring an uphill final mile 5k and a 5 miler where I ran up and down a bluff overlooking Lake Michigan. Neither course was laid out for a PR - but for these "holiday" races it's more about interesting courses and/or unconventional distances which are a nice holiday from standard flat and fast ones.

This year I would get both an interesting (re: hilly) course as well as an unconventional distance (4 miler) by running the 4 on the 4th in Elmhurst. For the first in a long time, I found myself in the city for the Fourth of July, so I wanted to find a holiday race nearby. Since the 4 on the 4th is a CARA race and I could score some points for the BRC, I decided to make the trek to Elmhurst to set an instant four mile PR.

Entering my latest 5k time into the McMillan Calculator it said I should be able to run 4 miles in 23:50 for a 5:57/mile pace. So, factoring in the tangents, I would need to run a 5:54/mile pace at the slowest. So my planned splits looked something like this:

5:58, 5:56, 5:55, 5:52

Yes, another daunting goal, but I really did want a sub 24:00 since it's what I can do and well, it is a nice round number. It would also mean I would have to run a sub six minute pace for four straight miles (which would be a first). As if that weren't enough, pushing myself to run fast and actually racing all-out is pretty much the most fun thing on the planet. And wait, there's more! - The post-race endorphins that last for the entire day are fantastic as well!

Pre-Race:
I woke up at 4:45 am for a two mile shakeout run around Welles Park. People were still lighting fireworks off at the time in the park. So that got my heart racing early as I feared if bottle rockets would fly in my direction. When I returned home, I had my standard pre-race fare: a cup of coffee, and a bagel with peanut butter. I jumped in the car at 5:55 am and with literally zero traffic from Chicago to Elmhurst, I pulled into the race parking lot an hour before race start at 6:20.

Pre-race on the beautiful Elmhurst College campus

I picked up my bib and packet, ran another mile or so, then bumped into Zenaida and chatted with her. Then I spotted Erin and Jason and we chatted. Erin told/warned me of the three hills on the course - the first and second hills were down and back up again through a railroad underpass, and the third was over the last quarter mile with an incline twice as steep as the dreaded Mt. Roosevelt finish of the Chicago Marathon. 

Soon enough, the national anthem played. After that I made my way into the start corral where I spotted Zoe, who was running as part of the Oak Park Runners. Suddenly, someone yelled "Go!" and we were off!

The Start

The Race:
Mile 1:  The first quarter mile was downhill so we were all flying. A quick glance at my Garmin showed a 5:20/mile pace. I knew things would slow down once the course leveled off. Once things got back to normal I glanced down and realized the 10-pack of runners I was in the middle of had slowed down too much and we were chugging along at a 6:20/mile pace. A couple of guys from our "group" peeled off and shot ahead. I decided to follow them instead of hanging back.  5:59/mile.

Video grab from mile 1 (src)

Mile 2: The dreaded railroad underpass arrived and we ran down then back up it. My pace suffered a little, but it makes the course interesting right? At the two mile mark there was a hairpin 180° turn. 5:58/mile.

Mile 3: Running briefly through downtown Elmhurst, Erin spotted me as she ran the other direction and yelled "Go Pete!". I waved at her then descended and ascended the underpass for the last time. I started picking off runners as I was feeling good and ready for the final mile kick. 5:57/mile.

Mile 4: The good feeling I had was gradually turning to pain as my lungs were hitting their max capacity. Soon enough, we turned a corner and the dreaded quarter mile uphill to the finish was in front of me. I knew I had run some decent splits up until that point, but I realized I would need a tremendous surge to ensure I got my sub 24:00. I let my legs fly and and with the incline pushing back at me - made my way sprinting up the hill. I seemed to be faring well as I was passing several runners. The course became a blur of running store singlets and the finish line ahead.  I could see the finish line clock in the distance and it was counting up and at 23:30. 5:45/mile.

Mile 4.07: I poured everything I had into the last stretch. Cresting the hill there was a last 100 yard flat out sprint to the finish line which I crossed right as the race clock hit 24:00. 4:43/mile.


Stats:

Official Finish Time: 23:57

Official Pace: 5:59/mile

Garmin Pace: 5:53/mile

Place Overall: 80th out of 925

Place Age Group: 5th out of 46

Analysis:
Since I didn't cross the start line until three seconds after the race started, my chip time was three seconds faster than the gun time. So I broke 24:00 with all four miles under 6:00/mile pace. Mission accomplished! Also it was an instant PR since it was my first four miler.  As far as my running goes, I like that my first splits were pretty even. My desperate charge up the hill as I watched the clock tick to 24:00 as I finished will be a lasting memory from this race. Thanks to Erin for the pre-race warning so I could mentally prepare for the hill!

Hanging out post race with Erin and my free snow cone

Post Race:

I laid out on the grass after the race for a couple of minutes to catch my breath. Then I staggered over to the course again to watch Zoe, Erin and Zenaida finish. I chatted with Erin and Jason and we got free snow cones from a vendor. Then it was back to the city for the Fourth of July, even though the real fireworks for me had already happened in the suburbs. Nothing beats a fast race!

Next Up:
Rock 'n Roll Half Marathon in two weeks!

The Grim Mile 2015 Race Recap

I had never raced a mile on a track before. I had, however raced two "road" one milers in 2011 - the Navy Pier Mile and the Main Street Mile. Since these were both on the road, I was excited to see how I would do with an "official mile" at the Grim Mile held on Friday night. Perhaps I would feel a little like Roger Bannister for five minutes and change. After the evening was over I really fell in love with the format. If steady paced marathons are the slow drip of endorphins, then all-out mile races are a large syringe shot right in the jugular. I was flying high after this one, and realize that I could easily get addicted to this distance and the track (if I'm not already)!

Welcome!

Pre-Race:

I drove five miles due west of my house and arrived at the Luther North High School track where there was plentiful street parking.  I went in the high school's gym and got my bib and race singlet (first "free" race singlet ever). I went outside where they were holding the heats for kids and teenagers, and pinned my race bib on. I spotted Zoe who was hanging out, watching the heats unfold. She had decided to enter the women's elite race which would not be held for another 1.5 hours.

Hanging with Zoe before our respective heats

This was a casual race which was reminiscent of a high school track meet where the only distance was one mile. The track itself was old school, pre-metric, so each lap was a quarter mile, instead of the standard 400m, which meant that we only had to do exactly four laps. They had a concession stand that was open selling refreshments and multiple massage tables set out by Athletico. This was a sporting event for spectators to linger at and enjoy and it was free! 

Just before my heat, we went for a shakeout run around the block and then watched the successive 10 year age groups compete. I made a game out of trying to judge who was going to win, based on the pain reflected in the participant's facial expressions as they zoomed past each lap. That's the cool thing about a track race - you can watch an entire race unfold in front of your eyes and watch the form and the faces of the runners up-close all without having to move a muscle. Road races are obviously harder to keep track of when you're spectating live, as you only get to see a small chunk of the entire race.

Finally around 7:30, it was time for my age group race.

Milling around waiting for our race to start

My goal for the race was to run somewhere between a 5:15 and a 5:20 mile. 5:15 was based of the McMillan Calculator using my 5k time from April (18:10).  I really wanted to go sub-5:00, but I also wanted to run a decent, controlled race and not flame out just because my goal was unrealistic. By the way, a 4:59 mile according to McMillan is equivalent to a 17:18 5k! So, maybe it's out of my reach - for now.

Anyway, they actually used a starting gun for each heat (again very old school) and with a BANG! We were off!

The Race:

Mile 0.25:  There were three women and three men in our heat. The other two guys shot out ahead of me, and I did not give chase, as I was really only trying to hit my goal for a 1:20 first lap. I kept checking my Garmin to make sure I didn't over-speed. Near the end of the first lap, I gradually made my way up to the guy in 2nd place....

Lap 1 in 3rd place

and by the end of the first lap came up to him and started to make my move. 1:19 (5:15/mile pace).

Making my move into 2nd Place after lap 1

Mile 0.50: I felt remarkably comfortable at this point, I guess all of my track-work was paying off. I kept behind the guy in the lead and started to separate from third place. 1:18 (5:10/mile pace).

Still in 2nd Place during lap 2

Mile 0.75: The leader swerved to lap a couple of runners who were taking up lanes one and two and a few seconds later I did the same. I was trying to keep good form and to focus on the leader and let him "pull" me along! 1:17 (5:10/mile pace).

About 30 feet behind at the end of lap 3

Mile 1.0: About 300m from the finish, I made my move. I wanted to at least be even with first place as we took the final turn, so I got right behind him, then quickly thereafter, we were running neck and neck. Then suddenly, boom goes the dynamite, I hit the accelerator like I have never hit it in my life, assuming he would make a move to chase me, I did not want to leave anything on the table.  I just kept pumping my arms and driving my legs as fast as possible.  1:10 (4:42/mile).

Making my move in the final straightaway

Flying towards the finish

Mile 1.05: My feet were flying so fast that it must have been someone else running this race. I have never seen my Garmin register anything below a 4:00/pace before! I crossed the finish line five seconds ahead in first place! 0:11 (3:49/mile)!

The moment my Garmin went below 4:00/mile pace for the first time ever!

Finished!

Stats:

Official Finish Time: 5:13.20

Official Pace: 5:13/mile

Garmin Pace: 5:01/mile

Place Overall: 1st out of 6

Analysis:

Since this was my first track mile - instant PR! My pacing was pretty spot on for my goal, and I even ran 2 seconds faster than plan, mainly in part to having a competitor who was evenly matched with me.

I don't know how I didn't run perfect tangents as I ran an extra (0.05) according to Garmin. I did a little passing, but really can't figure out the extra distance. Oh well. I am now interested in buying track spikes as I looked out of place racing with my road shoes! Those new spikes would likely get used soon, as I am seriously interested in trying to run more track races, perhaps an 800m next?

Awards ceremony with Mr. Grim (on the right)

Post Race:

I chatted with my fellow competitors and their coaches who were all analyzing my race and saying nice things. I then made my way back to sit down and watch the elite women's race (which Zoe won!), and then the elite men's race. Then it was time for the award's ceremony and we got to pose with Mr. Grim himself. I jumped in the car and headed home, completely pumped full of endorphins from the evening's events. Here's hoping I can get back to the track for another "fix" soon! 

Next Up:
Chicago Rock n' Roll Half.

Indianapolis 500 Festival Mini Marathon 2015 Race Recap

This was my seventh time running the Indianapolis Mini Marathon. It's the largest half marathon in the country and to say the town of Indianapolis loves this race is a huge understatement. The race is actually televised live by a local tv station for four hours on race day. They had tv reporters broadcasting at the packet pickup and there were also three, yes three news helicopters hovering overhead on race day morning! 

Goal(s):

Based on my PR Ravenswood Run 5k finishing time from last week, the McMillan calculator put my fitness at just above a 1 hour 24 minutes for a half marathon. So a 1:23:52 PR was not too unrealistic.

Using Excel, a printer and some packing tape, I made a "PR" pace wristband. The mile splits on the wristband accounted for a slow start and then a slow progression to a fast finish. I knew I needed to relax the first few miles because my best half marathons have been where I held back early on, then let it fly over the last few miles.

The pace wristband for my PR goal

In Minis past, I would run about 13.25 miles for the race, so I would need to get close to a 6:19 average mile pace to go sub-1:23:53. I had a second set of numbers in mind (let's call it my plan "B") that would allow me to at least break 1:26, which would be a second best half time as well as automatically qualify me for the 2016 New York City Marathon by over two minutes.

Pre-Race:

Indianapolis is less than a three hour drive from Chicago, but it is in the Eastern time zone, which is an hour ahead of Chicago time. So, waking up at the hotel at 5:30 ET am to get ready for the race meant that my body thought it was 4:30 am. I downed a cup of coffee, along with a peanut butter bagel. I packed my race bag and drove from the hotel to the race. I found a $5 spot about four blocks from the start line. I used the ample facilities, and checked my bag. I did about 3 minutes of strides and realized my legs felt pretty quick.

I made my way to corral "A" at 7:30, then had to wait about 18 minutes for the race to start. I was pretty much near the front of the race, maybe only six rows back. The National Anthem was sung, the wheelchairs started, and finally we were off to the roar of the engines (over the loudspeakers)!

Time once again to play: "WHERE'S PETE B?"

Picture of me crossing the line at the start of the race.
(Hint: I'm one of the guys holding up his arms near the middle with a dark hat).

The Race:

Miles 1 through 3:  Since I was in corral A, most everyone around me sped quickly out of the gates (see above picture). As I mentioned, I wanted to start slowly, then gradually increase my pace. However, after a quarter mile looked at my watch and saw that I was running at about a 6:00/mile pace. As much as I tried to slow down, I could not get my average pace back to around 7:00/mile. I finished the first mile way too fast at 6:39/mile. I was not too happy, but the damage was done, so I just tried to stay positive and fresh through these early miles. 6:41/mile

Miles 4 through 6: These are some laid back miles through industrial areas. I was focusing on my wrist band goal times, and tried to tell myself to relax a little because I had "banked" time in the initial miles. I knew I would have to speed up later once I got on to the race track! 6:25/mile

Miles 7 through 9: We entered the Indianapolis Motor Speedway by running down then up a steep ramp. This is the coolest part of the course - needless to say. I was realizing at the time that the super fast finishing paces that I had planned for the last half of the race were not going to happen, so I reverted to my "Plan B" and slowed down a little. Some people kissed the "Yard of Bricks" as they made their way toward Turn One. After we left the race track, I started to feel like I was fading and that I might have to slow way down or risk crashing and burning before the finish line. 6:25/mile

Running over the "Yard of Bricks" on the
 Indianapolis Motor Speedway race track

Miles 10 through 12: This part is just a long, straight shot back into the city. I focused on form and just hanging on to my pace for as long as I could. I think all of the tough conditioning over the winter helped me hold my pace, although at the time I was sure at any moment my race goals would slip away. The sun was high in the sky and it was gradually getting warm outside - so in order to stay cool - I ran under sprinklers and drank lots of water. 6:28/mile

Miles 13 and 13.25 There was a long up-hill over a bridge, then a nice long downhill to flat ground which starts the mile long sprint to the finish. I was really starting to hurt (and thought I might get sick). It felt like I was slowing down considerably, but no one was passing me. In fact I was passing passing other runners. Over the loudspeakers they played Jim McKay announcing the end of a Indy 500 race from circa 1969: "He's going around the last turn and Andretti will win the 500 mile race!" With a last burst of energy, I staged a small kick and crossed the finish line! 6:26/mile

Painfully trying to kick at the finish

I stopped my Garmin after I crossed the finish line. A few seconds later, a man handed me a "500 Club" medal for being one of the top 500 finishers. Very cool!

Results:

Official Time: 1:25:52  (NYC marathon qualifying time)

Official Pace: 6:33/mile

Garmin Pace: 6:29/mile

Place Age Group: 8 out of 1,231

Place Overall: 185 out of 22,431

Analysis: Plan "B" accomplished, and I ran my second fastest half marathon ever. I even managed to run a negative split (which is hard to believe since I struggled near the end). I did not nail my "A" plan (i.e. I was 2 minutes from my PR), and my first mile was way too fast, per the plan. However, maybe this is the best I could have done anyway given my fitness and the weather conditions. I'm still trying to figure out how I was even able to hold a "second best pace" over the last six miles. It was probably due to the many, many miles I've run over the past year. 

Post Race: 

I walked down the finishers' chute and collected my second "regular" medal (i.e. the one everyone gets for finishing). I grabbed some snacks and got a couple of photos:

Two medals!

Me and an Indy Car

The Future: Post-race, my legs feel like they have rebounded nicely, however this week I may not run at all or just do a handful of miles. I have been running non-stop all winter and probably need a break before I shift my focus to Chicago Marathon training. It would be nice to have another shot at a half marathon PR or even to try and run a sub-18 5k, but I will have to weigh if it is worth it, considering my over-arching running goal is to run a quality PR marathon.

Next Up: A short running break, then who knows? Next scheduled race is the Chicago Rock 'n Roll Half Marathon in July.