Shamrock Shuffle 2019 Race Recap

My goal race - The Shamrock Mile - was the day before, so I planned that the Shamrock Shuffle 8k was going to be just for fun. However, as anyone who reads this blog knows, I simply can't just run for fun! Plus I was running for the MRC team this year and I wanted a decent AG finish to score points (or less points!) for them.

Goal:
The only real calculation I did prior to the race was to check my average weekly mileage 12 weeks before the race vs. last year. This year I was at 32 miles per week and last year 30 miles per week (when I ran a 31:08 - remember that number). So, I actually had a tiny bit more base than last year. I really didn't do any more exacting calculations as to what my 8k fitness level was, despite having a 5:36/mile to work with from the race 18 hours before. The 5:36, put me at about a 32:00 8k, but I hadn't bothered to look it up, because you know, I was trying to chill.

Pre-Race
I woke up at 6:00 a.m. and went for a one mile shakeout run around my neighborhood. Temps were hovering around 40 degrees and there was a slight wind. I made coffee, scarfed down bacon, an egg and a banana. After letting the dogs out and getting them back inside, I drove down to the race and to park at a new $10 garage. Unfortunately, Columbus Ave was already blocked off so I had to spend an extra 10 minutes driving west to approach the garage using the bridge over Columbus. I was in a hurry to get to the MRC pre-race photo op and time was ticking. So, I parked quickly and sprinted over to the meetup area with what turned out to be plenty of time to chat with the MRC team.

I checked my bag with about 15 minutes before the corrals closed, so I did a slow jog for 5 minutes then did some fast pickups for another 5 minutes.

Once in the corral, I spotted the MRC group and saw Xaarlin and company. I then made my way up closer to the start line. I spotted John B who hadn't raced in over a year and we shared how good it felt to be back at it for the Shuffle. The national anthem was sung and we were off.

The Race:
Mile 1: The weather was perfect - mid 40s and overcast. Last year, I ran this mile in 6:20, but I figured I 'd be happy with a 6:30. 6:35/Mile

Mile 2: I realized I'd been holding back a lot for the first mile, especially when you count that there is a big downhill after the Columbus St. bridge. I was feeling good, so I opened things up a little. 6:11/Mile

Mile 3: The wind was a factor, and I tried to tuck in behind a runner here and there.  6:14/Mile

Mile 4: I crossed the 5k timing mat at 19:43 which was 21 seconds slower than my time at the same point last year. I guess I had really been holding back. I typically love to step on the gas at this point in the race and since my lungs and legs both felt great, I proceeded with Operation Pass Lots-o-Fading-Runners! 6:09/Mile.

Mile 4.97: I relish the long straight stretch southbound on Michigan Ave. This is where the footrace begins since there are no turns and you can see everyone ahead and you. You can also see where the footrace will end with Mt. Roosevelt looming in the distance. This is where I spotted a guy I knew was in my AG and quickly put him behind me. For extra motivation I told myself that I needed to stay ahead of him. I kept the speed up thinking that he might be on my heels. We made the turn onto Roosevelt Rd and then I flew uphill and then with all my might down to the finish line! 5:59 /Mile.

Mt. Roosevelt

Official Pace: 6:16/mile

Official Time: 31:09

Official Pace: 6:16/mile

Age Group: 6th out of 651

Overall: 470 out of 20,632

Analysis: Almost identical finishing time as last year:

2019 Shuffle

2018 Shuffle

I am proud of the negative split. Unlike last year, when I positive-splitted, I never really felt like I was red-lining until the very end. Despite the "same" finishing time, I even moved way up in my AG standings thanks to the new AG! Fun stat: according to the results, I passed 58 men in the last 1.9 miles!

Post Race: 

I walked down the finishers' chute and got my picture taken;

For some reason, I found myself walking down the chute alongside Deena Kastor, who moments ago set a world masters 8k record. She was talking about how her lungs felt fine, but she couldn't get more speed out of her legs! Anyway, I mentioned to one of the course volunteers that Deena Kastor was walking by her. The volunteer asked me if she thought that Deena would let her take a picture of her. So I asked Deena and she said yes, but that the volunteer had to get in the picture with her. So I took her phone and got a picture of the two together!

Next I took off to the Buckingham Fountain Beer Garden to meet up with the MRC gang:

MRC and Beer (last year)!

I offered John B a ride then we headed back to my car stopping off at Starbucks first.

The Future:
I like where I am fitness-wise and generally feel better rested and less burned out than I have. As for goals, I'd like to make a strong age group showing the day before my birthday at at the Run For the Animals 10k in June. However, before that happens I'll get a tune up at another CARA race - the Ravenswood Run 5k at the end of April! Who knows? I might even be a late entrant for the CARA Lakefront 10 Miler!

Chicago Marathon Training: Week #5

Nice Start
Unlike week #4 of my Chicago Marathon training, week #5 started out relatively smoothly. Sunday was my first Hansons Brooks 16 miler. I was a little apprehensive about this run because I feared a repeat of my crummy run a week prior. I thought that this run was destined to be better because at the very least, I remembered to apply my Nip Guards before I headed outside! My goal was to head to Navy Pier and back and try and run the whole thing (i.e. no run/walk).

In my first mile, running down Berteau Ave. towards the lake, I stumbled upon this door:

1815 W. Berteau

On closer inspection, there is not only a distiller in the building, but also a brewery! 

A future running blogger destination?

Who knew? I will have to investigate Spiteful Brewery and LTBD tours.

The humidity was getting to me, but I was determined to not fade on this run. I eventually made it to Navy Pier where I took a short walk break to drink some water. I also saw remnants of the Chicago Half Marathon expo (held the day before) in the Navy Pier garbage cans:

Chicago Half Marathon poster on Navy Pier

I turned around and snapped this one of the low clouds over the city:
I

You can see how muggy it was!

After drinking some fluids, I headed north again. Near North Avenue beach, I saw Declan flying by me heading south. He was also doing his Hanson's 16 miler. So, for a little fartlek work, I turned around and headed back south and ran with him for a few hundred yards.

Trying to keep up with speedy Declan

We chatted briefly, said see you later, and I turned around to head north again. Unfortunately, soon thereafter my Nip Guards fell off, and sure enough the bloody nipples returned once again. I think the glue was bad on them. I am going to open a fresh box to use in week #6!

Sunday total (including one walk break): 16 miles @ 8:13/mile

Track Work
Once again, I went to the track for some Hansons Brooks mile repeats on Thursday. You can read about it here.

One thing I can add to what I wrote is that I really felt it the next day in shin pain and in fatigue. In fact, a few days later and I am still recovering from that workout.

Summary
A solid, week where I upped my mileage and upped my track work all at once. Note to self: This is a dangerous combo which can lead to injury. Next week, I will just focus on mileage (except for my 5k time trial Thursday). I am feeling the strain on my legs now, and I am starting get feel the weight of my constant training in the form of fatigue. At this juncture, I just need to relax and do some decent training. Not shoot for the Olympic time trials! Oh yeah, and I learned I need to use "fresh" Nip Guards with good glue!

Week #4 Total: 53 miles
Average Pace: 7:54
Other Training: 4 strength workouts and 1 yoga session

Five weeks down, four to go!

Snow is Melting

If I hadn't shredded my marathon training plan, put it in a shoe box and buried it in the backyard a couple of weeks ago, it probably would have told me to do my 16 mile long run today. However, I'm training by feeling now, trying to preserve my ankle. So today I felt that the longest distance my bum ankle could handle was 11 miles.

Even 11 miles was probably pushing it. So, in order to preserve myself for future runs, I did a run/walk interval combo:

3.1 miles @ 8:00/mile + 0.2 mile walk

3.1 miles @ 8:15/mile + 0.2 mile walk

3.1 miles @ 7:15/mile + 0.2 mile walk

1.1 miles @ 7:24/mile

I felt pretty good the entire time and even treated myself to a Dunkin' Donuts multi-grain bagel when I was finished. I think early and often walk breaks help speed up recovery (from what I've read).

Anyway, the snow and ice are melting down along the lake, so I wanted to get in a few more pictures of it before it is all gone!

At my turnaround near North Ave. beach

Harbor Ice #1

Harbor Ice #2

A lonely ice pancake floating out to sea...

Door to a  basement? I bet the basement is flooded!

I think this is a Goldeneye duck which doesn't fly further south in the winter than it has to. So it's vacationing in Chicago!

11 Miles Total @ 8:10/mile (including walks)

We'll see how the ankle feels later today!