2014 Ravenswood Run 5k Race Recap

The Ravenswood Run 5k took place this morning in my breathtakingly quaint neighborhood on the north side of Chicago. Mayor Rahm Emanuel was also on hand to cheer people on as the course winds its way near his house as well. Anyway, when I last posted, I had made a highly technical prediction that I would finish around 19 minutes. I had planned to break the race down into the following splits:

 6:20, 6:10, 6:00, 5:50

However, as the start time got closer and closer, the weather forecast - especially the wind (>25 mph gusts), was casting some doubts that I would be able to run that fast.

Pre-Race:
I woke up at 6 am for a two and a half mile shakeout run. I actually ran from my house to Lawrence and ran the last mile or so of the Ravenswood Run course. As I ran east on Lawrence - straight into the headwind coming unabated straight off of the lake - I knew that my hopes of a super fast kick were not realistic. I would just have to settle for a fast kick.

When I returned home, I had a cup of coffee, a bagel with peanut butter and a banana. My dad was ready to go, so at about 7:40 we ran over to the starting area. As I neared the starting line, I told myself that a decent plan B would be 6:30, 6:20, 6:10, 6:00 considering the conditions.

I had just enough time to do a couple of pickups as the announcer was calling the runners to the start corral. I positioned myself in the second row. The national anthem happened and then we were off!

Me (in orange) at the 2011 Ravenswood Run

The Race:
Mile 1: I started too far up in the corral and was immediately passed by about 50 runners. On the positive side I was way on the left hand side so I don't think I slowed anyone down. I glanced at my Garmin and saw I was running 6:00/pace, and knew that I had to slow down as the wind would be a factor for the last mile. So I dropped back a bit. Suddenly I saw Lynton and his dog who cheered me on. They were allegedly standing near Chicago mayor Rahm Emanuel, but unfortunately, I did not see Mr. Mayor. 6:22/mile.

Mile 2: This mile was nice, because the wind was to our backs pretty much the entire time. I fought the urge to push the pace a little faster as I kept reminding myself that the final mile would be a killer as the big tailwind would turn into a mighty headwind.  6:12/mile.

Mile 3: This is the "showcase" mile of the race, because the course winds through the ultra-quaint Lincoln Square shopping area right in front of the Chicago Brauhaus and Gene's Sausage Shop. It is in this area that I spectated last year (see pictures here). Anyway, the tailwind was about to end as we made our way east onto Lawrence Ave. I muttered "here we go" and got a chuckle or two from nearby runners as no one was looking forward to this windy stretch. All I can say is that it is lucky I saved up a little juice for the final 3/4 mile as it was entirely into the wind. We got a little relief as we headed south onto Damen, but once we hit the homestretch on Wilson it was all headwind. 6:08/mile.

Tera Moody at the 2013 race in front of the
 Chicago Brauhaus

Mile 3.15: I spotted two gentlemen ahead of me, and by the looks of their hair (or lack thereof) I decided that they were likely in my age group. So I snuck up behind them and in the final 200 yards "slammed down the hammer" and whizzed by them. In fact it turned out that they were in my AG!  5:16/mile.

Stats:

Official Finish Time: 19:29

Official Pace: 6:17/mile

Garmin Pace: 6:11/mile

Place Overall: 74th out of 3,334

Place Age Group: 4th out of 142

Analysis:
I missed my prediction by 19 seconds and missed placing in my age group by four seconds - oh well, it happens. Anyway, it turns out that saving up enough energy for the last windy mile paid off as it was my fastest mile.  However by not cutting the tangents properly - I ran 3.15 miles - thereby adding at least 15 seconds to my time. The old Ravenswood Run course had just 7 turns and this new course has 11. So, next time, I'll have to be more conscious of the turns. Also, props to my dad who finished 3rd in his age group!

I have a half marathon in 6 days, so to determine my half pace, I plugged a 19:29 5k into the McMillan Calculator. This yields just about a 1:30 half marathon time. So if I run a smart race next weekend, I am hoping to get a second or two under that number!

Post Race:
I grabbed some water and headed over to watch for other bloggers/friends to finish, I waved to Erica who was in the finishing chute. I then spotted Eric, who was running the last 100 yards and I yelled for him to kick it! Then I walked back over the course and bumped into Lynton again. We chatted for a minute or so, then I made my way back further. I spotted my dad and ran with him for a couple of minutes. Then I turned around and went further back and found fellow WRCE members Mo, Anne and Jennifer. I ran and chatted with them for a few minutes. I spotted a co-worker of mine a little further up in the pack and went over to say hi to him.

Wurst Runners (WRCE) post-race. (src: Anne).

I found my dad at the finish and we chatted with fellow WRCE members for a few more minutes. Then we left and ran a mile over to Julius Meinl for some post-race Austrian breakfast.

Austrian coffee at Julius Meinl

Next Up:
The Indy Mini Marathon in six days!

2014 Ravenswood Run 5k Race Time Prediction

I am super excited to be running the Ravenswood Run 5k on Sunday because it's:

1. Held in my neighborhood,
2. The home of my 5k PR 
3. A race I haven't run in three years
4. Held at a time (now) where I am starting to feel fast 

I'm feeling fast because not only do I have a few 40+ mile weeks under my belt, but at the end of those training runs, I have focused on pushing myself to finish fast. This has left me with speedy legs and the gut feeling like I could go sub-19. I decided that I should not leave my race prediction to gut instinct. So I decided, as I have with marathons past, to come up with a handy dandy race time predictor - this time for 5ks!

Race Predictor Methodology: I simply took my average mileage and average training paces in the weeks leading up to two past 5k events and compared them to my current training weeks:

Analysis: My nine week base mileage is lacking (31 miles vs. 41 miles) so I have to worry about my endurance. Speed-wise, I've been speedier the last 3 weeks (7:48 average) than in 2010 or 2012.

Conclusion: My low base mileage does not point to a PR performance - I won't be able to hold three sub-6 miles in a row. However, my speedier training over the last 3 weeks bodes well for at least a decent last half mile kick. I am estimating a 18:50 to 19:10 performance. I should reach this estimate if I do the following:

• Hold back in the first mile 
• Slowly lower the hammer over miles 2 to 2.6
• Slam the hammer down with a vengeance from 2.6 until I cross the line

In any case, I am excited to see what will really happen.

Pics from my April Snow Run

Since I didn't get much opportunity to run in the snow this winter, Mother Nature presented me with a nice gift this morning - a little April snowfall:

Waves near Belmont Harbor

Waves and Sun

Snow and Skyline

Skyline

I could not have been happier except if it had snowed on Sunday - then I could have done my long run in the snow! Anyway, it looks like I will get close to running 50 miles this week and then I'll taper a little over the next two weeks for my two races - Ravenswood 5k followed by the Indy Mini Half. I am hoping to start peaking fitness-wise for early June when I run the 13.1 Marathon (and perhaps one other race). Hoping to continue awhile with this injury-free running...

My Running Status and the Ravenswood Run 5k

After running the Shamrock Shuffle last Sunday, I was pretty sore for the next few days and then I came down with a cold, so my running was limited last week. This unplanned "rest week" seems to have paid dividends because this week, I feel better and I have been able to run more miles with less effort than before.

On my morning run today

So since I am feeling better and optimistic health-wise, I have registered for the 2014 edition of the Ravenswood Run! The Ravenswood Run is in my neighborhood and is the home of my two fastest 5ks which are two seconds apart from each other (18:15 and 18:17). I am hoping to squeeze in enough miles in the next two weeks to allow me to have a minor "breakthrough" at the race. Based on my Shamrock Shuffle 8k time, the McMillan Calculator predicts I can run about a 19:30 5k. However, I am really going to shoot to break 19 minutes. Why? Because it's more fun to squeak under whole minutes than half minutes!

I have the Indy Mini (half) Marathon six days later, so I am going to be careful not to do too much speed training. My main concerns right now are to stay injury-free and to get my lung endurance peaking via more mileage. If I am successful on both fronts, I can look forward to at least more two half marathons this summer. The Ravenswood Run 5k will just have to be a tune-up this year.

Shamrock Shuffle 2014

Since I have been nursing an ankle injury for the better part of the last few months, I was only able to squeeze in four weeks of low-miles training for the Shamrock Shuffle. I got in a 40 mile week two weeks before the race which helped my endurance, but it also help set off some ankle pain  (too much, too soon?), so I took most of last week off from running to try and get healed up for the race. In any case, I still wanted to "race" the Shuffle and try and score some points for my team the Bootleg Runners Coalition. However with so many speedy teammates, I expected that my time would merely serve as a "backup" in case someone could not make it.

Pre Race
My neighbor Tad and I left for the race at about 7:20 and parked at our $14 spot just a quarter mile from the start line. Unfortunately, due to security concerns, they were only allowing runners entrance to Grant Park through a couple of access points. This took us about a mile of run/walking to get to. So, after checking my bag, I only had a few minutes for a real warm-up jog, before I made my way to the A corral to scout out other Bootleggers.

Once in the corral, I spotted fellow Bootleggers Lynton, Annabelle and Ken. After a brief chat and the national anthem - we were off.

The Race:
Mile 1: I was right behind Annabelle and half contemplated trying to run with her, but I thought the better of it as she is in Boston shape and I felt it better to run my own pace. This was a complete flashback to the 2013 Chicago Marathon, where I also ran behind Annabelle for a mile or so, later in the race. 6:35/Mile

Mile 2: I started feeling really good and started to push the pace a little too much. 6:20/Mile

Mile 3: I knew I was running too fast, so actually using my brain, I slowed down so I would have some energy for the homestretch. Flashbacks to the Hot Chocolate 2013. 6:36/Mile

Mile 4: Started to get winded but I knew I had enough energy to put this one away. 6:20/Mile.

Mile 4.97: One thing I have been doing regularly in training is using the stair climber, so hitting Mt. Roosevelt was slightly less painful than anticipated. However, when I got to the top, a guy running directly in front of me STOPPED! I put my arm out in front of me to deflect off of him and try and avoid a fall. I think he was winded by the climb, but decided to choose the exact spot where I was accelerating to recover. I had to swing to the outside to get clear of him costing me a couple of precious seconds.

Climbing Mt. Roosevelt

About to make the turn...

Way on the outside after almost falling

Anyway, with only daylight ahead of me, I sprinted down the hill towards the finish line where I heard Annabelle's name being called as a finisher. I also heard my name called as a member of the Bootleggers! Very cool. 6:19/Mile.

My Official Results

Analysis: It turns out this was my 2nd fastest 8k ever. I think I did quite well, considering my short training cycle. I also ran a somewhat sweet negative split. My next race is the Indy Mini (Half Marathon). I'm hoping that if I can run 6:30/mile for 5 miles, I should be able to run 7:00/mile for 13.1. In order to do this, I need to concentrate on endurance runs and very little on speed. Hopefully, this type of training should help my ankle stay relatively healthy. Also the BRC got 2nd place and my time counted toward the total score! Although, I was the #4 runner, it feels good to contribute.

BRC will be back for 1st place next year!

Post Race: 

I walked down the finishers chute and met up with Todd, Ken and Annabelle.

Finishers' chute with the BRC

We walked over to the packet pickup, got our stuff and made our way to the Buckingham Fountain post-race party. We bumped into Mo (who had run a marathon the day before! Wow!). The group got setup by the fountain with Mo providing a mylar blanket to sit on. Then we had some libations with Eric and Jennifer. My neighbor Tad showed up and had a beer or two before he needed to split. Then Maggie, Anne and her friend showed up and of course it was time for photos:

Eric, Jennifer and Mo (who ran a marathon the day before!)

Hangin'

Lynton, Anne and her friend

Maggie, Lynton and the Green Guys

The gang (BRC and WRCE)

Then it was off to O'Donovans with some of the group for a gut-buster post-race buffet.

The Future:
I'm looking forward to some more CARA races with the BRC and am cautiously optimistic I can keep injury-free if I don't push myself too hard (fingers crossed).

My Running Status and the Shamrock Shuffle 2014

So, I have been running. Nothing impressive with the mileage, but running nonetheless. I live in fear that the ankle will act up at any time, which isn't too fun, but I am trying to ignore the possibility of injury and enjoy this running stint while I can.

I have even signed up for the Shamrock Shuffle this weekend! I'm running for the BRC. Scoring for the Shuffle is just like the team scoring for the Chicago Marathon, but our team is stacked with three sub-3 hour marathon runners (including Ken), plus Declan and Lynton who are just a minute or two away from that club. Anyway, only the top four runners' times are counted so my time won't count for anything unless (heaven forbid) two or more runners on the team can't make it. Temps are supposed to soar into the 60s on Sunday so look for a lot of drunk people in Grant Park post-race.

Anyway, long runs are anything over five miles for me right now, and today, I went out for a six miler and ended up running over seven.  Took some pics of the ice and snow (what's left of it)! It was a beautiful morning. The more I read about how people hate this winter, the more I love it and want it to stay for a few more weeks. It's beautiful if you just stop take it all in (twss).

Sunrise (kinda)

A path with untouched snow

Loving winter running

Skyline

Geese sleeping near the edge

I am overly-excited for my first race since early January and am cautiously optimistic that I will be able to actually "race" it even though I will be nowhere near a PR. It's good to be back.

My Boston Trip and my Run to the Marathon Finish Line

I went to Boston on business this week, and it was my first time back to "Bean Town" since April 16, 2013. I was excited to get back and revisit the city in a "normal" setting, since last time I was here I left the city in the midst of the tragic events the day before.

On Tuesday morning, I headed over the Harvard Bridge (my hotel was in Cambridge) with the goal of a run/walk to the Boston Marathon finish line. However, getting swept up in the moment, I decided to run all the way there - about 1.5 miles. Once I got over the bridge I ran the last block or two on Commonwealth Ave, took a right on Hereford St, then a left on Boylston. Okay, it was actually on the sidewalk, but I didn't want to get hit by a car! Needless to say, running on a cold winter morning with hardly anyone out and about, running down Boylston felt surreal. The last time I ran down Boylston Street there were hundreds of runners alongside me, hundreds of flags waving in the sun and thousands of screaming spectators. This time, just a handful of people walking to work. The painted finish line was faded and dirty had snow on it and there were construction trucks parked on and around it.

At the Boston Marathon finish line on Tuesday

Faded finish line

The street signs at the most famous corner in marathoning

After snapping my photos I was on my way. I ended up running all the way back to the hotel, and my ankle felt fine. I was nervous that my ankle would flare up later or the next day, but I was cautiously optimistic. Spoiler Alert: I am still able to walk and my ankle pain is slight, but it has been slight for the last week or so, so no change is a good change, right?

Harvard Bridge Runner

Runner on the Ramp over the Charles River

One of my co-workers is an ultra marathoner/marathoner who lives in Boston. He trains the last 6.2 miles of the Boston Marathon course four times a week. This includes running Heartbreak hill four times a week. It must be nice not to have to run a "Boston simulator" and instead just run the real thing all the time! Anyway, running Heartbreak Hill and then back into Boston so early in my comeback, however thrilling it would be, would definitely not be a good idea. It would be a lot of miles and there would be a lot of downhill pounding. So instead, my coworker suggested that I run the relatively flat course along the Boston side of the Charles River and then back over the Longfellow Bridge and run back along the river on the Cambridge side. By the way, a woman I rode the 2013 Boston Marathon bus told me she saw Shalane Flanagan and Kara Goucher running their shake-out run on the river trail the day before the marathon. Who knows, maybe they'll be out there in April again?

Anyway, I snapped some pictures (yes, I did wear the same running jacket/hat every day, but at least I changed my shirts).

On the Boston side of the river

Mandatory chin-up pic

Thursday, I was going to do the river run again, but the excitement of a final run over the last mile of the marathon course was too tempting, so I headed over the bridge once again to Commonwealth/Hereford/Boylston. There were local news reporters at the finish line setting up, ostensibly to report on the Marathon security measures that were announced on Wednesday.

I got this shot of "Marathon Sports" which is right in front of the finish line:

I am cautiously optimistic on my recovery. I know that I still have an ankle issue as it is still slightly janky. The key will be to see if I can strengthen it further and not over-stress it by running too much, too soon. Maybe it's an issue I will always have to deal with and it will always be my body's way of telling me to slow down sometimes. Anyway, I may return to Boston next month, in which case I may be further along in my "comeback". Who knows, if I am feeling strong, I may even try running Heartbreak Hill. In any case, the excitement I felt during my casual runs around town has helped inspire me to return for the Boston Marathon next year!

Skiing in the City and a Chin-up Video

There are a handful of bloggers out there that embrace the winter. They strap on snow shoes, skates, skis or running shoes and they get out and enjoy the short winter season that we have in Chicago. I love it too. I have found cross-country skiing to be an awesome workout in the cold air. My lungs, legs and arms get a tremendous workout while I glide through the snow. As an added bonus, it does not seem to bother my ankle. In fact, I would say that my ankle feels a lot stronger after cross-country skiing than just about any other workout. I bought all of my equipment (skis, boots, poles) at Play-It-Again sports for under $70.

Yesterday, I broke out the skis for the first time and did about a mile around Horner Park:

In Horner Park yesterday

The snow was icy, but there were some trails grooved by other skiers so it was pretty fast going. Afterwards, my legs were sore, but my ankle felt stronger. I think that the constant heel lifts must do some good.

Today, due to the snowstorm I got to work from home, so as soon as 5 pm rolled around I headed out the door to enjoy the fresh powder:

Chicago River at Montrose Ave.

My fresh ski tracks in the woods at Horner Park

Skiing down Irving Park Rd.

I even did two chin-ups at the playground with my skis on:

Video of me doing two chin-ups in Horner Park

The snow was fresh and deep, so it was much slower going than yesterday. It was also a better workout.

Based on years past, most of the skiable snow will be gone after the first week of March and temps will start to soar once again until November. So, if you have access to get out and have fun in the snow, give it a whirl. There are only three to four weeks left!