Sunday, April 14, 2013

Corvallis Half Marathon Race Review and Results 2013



The leaders at 2.5 miles in...all by themselves already.


All righty, then!

If you're just looking for the results for the Corvallis Half, here they are.

And if you need a race review, well hey, I've got one of those too.

So waking up this morning, and seeing that it was 38 stinking degrees! did not make me that happy, especially since it was raining as well. It had all the makings of a cold, wet day. Eek.

So I headed to OSU for the start and wandered over to my office to prepare in the indoor warmth. Advantage: me. I thought about wearing my new Mizuno running shoes for the race, but my longest run in them so far was about 4 miles and I just couldn't pull the trigger. So I ended up wearing my old Nike Pegasus Trail shoes - a shoe that I've never been super happy with, but one that I've used on 13+ mile runs.

I stayed in the warmth of my office and just ran up and down the hall a few times to warm up. At about 15 minutes before the start, I headed out and jogged over to the start line - about a 100 yards from my office. Nice.

With very little preamble, we had a 3-2-1 countdown and were off. The weather actually wasn't too bad at that point; no rain and cold, but not horrible. I wore a long sleeve tech shirt and gloves (the gloves as much to wipe my nose as anything else...hayfever).

I hit the first two miles at:
-7:59 / mile one
-7:52 / mile two



That's me in the backwards OSU hat, keeping the non-existent sunshine off my easily-burned head.

When I ran the Corvallis Half last year, and set my PR, I was running about a 7:50 pace. This year, however, I'm about 10 pounds heavier (I'm working on it) and knew I didn't have much of a chance of a PR. Which is probably OK, since I didn't go out too fast like I usually do...and didn't suffer at the end of the race like I usually do.

At the water stop at 2.5 miles in, I said "hi" to Carson and her Girls on the Run buds.



The next three miles were a touch up and down as we ran through the Bald Hill area and my splits looked like this:
-8:00 / mile three
-8:15 / mile four
-8:21 / mile five

I was actually feeling pretty good. I wasn't trying to push it at all - I didn't think I had the fitness for that - just keeping within myself and trying to stay steady.

We hit a nice downhill on the next couple miles as we came out of the park and onto Oak Creek:
-8:04 / mile six
-8:02 / mile seven

Then the uphill as we turned onto 53rd to head to Walnut. Definitely the toughest section of the course. Not too steep, but a fairly long, steady climb. Takes some concentration here to keep pace. My slowest mile:
-8:35 / mile eight



Then the nice downhill right afterward:
-7:58 / mile nine
-8:04 / mile ten

I was starting to wear down a little bit here, but still felt pretty good. Of course, then a woman that had to be five or six months pregnant went by me pretty easily. That's not good for the old ego.
-8:18 / mile eleven
-8:26 / mile twelve

You can always tell the first timers on the course right about here. Reser Stadium is right there in front of you and you can see a few people speed up, thinking they're coming in for a landing. Sorry, but then they turn you back away from Reser for a mile+ trip around the campus for a bit. I saw at least two guys stop and walk as soon as we turned away from the Stadium.

Strangely, I was starting to get cold here again, after warming up during the middle miles of the race. I guess I should have been running faster.

I speeded up just a touch as I started to smell the barn:
-8:17 / mile thirteen
-7:30 / last tenth

The finish in Reser is always fun, although I'm not sure how those football players run so fast on that turf. It's not that easy to run on.

So I came with a 1:46:54, about four minutes slower than my PR. Considering the shape I'm in, or not in, at the moment, I'm happy enough with that. That got me 272nd place out of 1487 overall, and 17th out of 67th in my age group. And 2nd, apparently, in the grouping of me and pregnant women. Well, I hope 2nd...it could be worse than that, I guess.

The shirt is actually better looking than the first two years and the finisher's medal was nicer-looking as well. Way to go, Tyler!



Now I need to figure out what races I'm doing for the rest of the year!

Corvallis Half Marathon - Done!



1:46:54

Results and race review in a bit.

Friday, April 12, 2013

Northwest Running and Triathlon Calendar - May 2013



Lots of indoor triathlons sneaking onto the schedule now. Be sure to watch out for ringers! As none other than Tri Pro Matt Lieto showed up at the Beaver Freezer last week and took a close battle with OSU star Blair Bronson. Come on, pros...give us little guys a break!

Here's a photo of Matt being super-fast at the Freezer.

Hella bunch of trail races as well.  Nice.

Let's race!

-Green Text for Trail Runs
-Red Text for Marathons and Half Marathons
-Blue Text for Triathlons and Duathlons
-Orange Text for everything else, the normal 5k, 10k, etc

RACES FOR WEEK OF MAY 6th TO MAY 12th

May 11th / Mud Mountain Melee Trail Run 8k / Enumclaw, WA

May 11th / Don't Fence Me In Trail Run 30k, 12k and 5k / Helena, MT

May 11th / McDonald Forest Trail Run 50k / Corvallis, OR

May 11th / Tough as Nails Mountain Run 10m and 5k / Medford, OR

May 11th / Liberty Lake Trail Run 8m / Liberty Lake, WA

May 11th / SCOTT Cougar Mountain Trail Run 10m and 5m / Newcastle, WA

May 11th / Lost Lake Trail Run 50k / Bellingham, WA

May 11th / Horse Lake Trail Run 10m and 5m / Wenatchee, WA

May 11th / Sunflower Trail Run Marathon / Winthrop, WA

May 12th / Saddle Mountain Summit Challenge Trail Run 5m / Seaside, OR

May 11th / Hippie Chick Half and Quarter Marathon / Hillsboro, OR

May 11th / That Damn Run! Half Marathon, 10k and 5k / Grand Coulee, WA

May 12th / Kirkland Half Marathon and 5k / Kirkland, WA

May 11th / Oregon Dunes Triathlon and Duathlon Olympic and Sprint / Dunes City, OR

May 11th / Canby Gator Grinder Triathlon Sprint / Canby, OR

May 11th / Lebanon Triathlon Sprint / Lebanon, OR

May 11th / Fiasco in Pasco Duathlon Sprint / Pasco, WA

May 11th / CARDV Mother's Day Run for Safe Families 5k / Corvallis, OR

May 11th / Casa RE/Max Champions for Children Run 6k / Eugene, OR

May 11th / Lake Run 10k and 5k / Lake Oswego, OR

May 11th / Troutdale Trot 6.7m / Troutdale, OR

May 11th / Inspiring Hope Run 10k and 5k / Mukilteo, WA

May 11th / UW Bothell 5k / Seattle, WA

May 11th / A Reason to Run 5k / Vancouver, WA

May 11th / Free Them 10k and 5k / Seattle, WA

May 11th / Miles for Memories 5k / Richland, WA

May 11th / Mother's Day 5k / Coleville, WA

May 11th / Run for Race 10k and 5k / Prosser, WA

May 11th / Run for Your Mum 5k / Burlington, WA

May 11th / Spring Frolic 5k / Seattle, WA

May 11th / West Valley Fun Run 5k / Yakima, WA

May 11th / The Rad Run 5k / Junction City, OR

May 11th / Spartan Race 5k / Bigfork, MT

May 11th / Mad Hatter Run 5k / Salem, OR

May 11th / Silverton Health Fun Run 5k / Silverton, OR

May 11th / Doggie Dash 3k / Portland, OR

May 11th / East Oregonian Butte Challenge 10k and 5k / Hermiston, OR

May 11th / Montana Women's Run 5m / Billings, MT

May 11th / Run for Nurses 5k / Wenatchee, WA

May 11th / Run Like a Girl 5k / University Place, WA

May 11th / Komen Race for the Cure 5k / Boise, ID

May 11th / The Dam Race 10k and 5k / Rupert, ID

May 12th / Jane Higdon and O Heroes Fun Run 5k / Eugene, OR

May 12th / The Color Run 5k / Seattle, WA

May 12th / Run Mama Run 10k and 5k / Portland, OR

May 12th / Run Like a Mother 5k / Hillsboro, OR

May 12th / Run Like a Mother 5k / Seattle, WA

Thursday, April 11, 2013

Will You Die During a Triathlon Swim?



Short answer: no.

Long answer: if you're going to die during a triathlon, yeah, it will probably be during the swim.

Why? Well, that isn't really known at this time.

In 2011, 12 athletes died during USAT triathlon events, and 9 of those deaths occurred in the swim leg. Of course, there were nearly 500,000 total athletes participating in those events, so the total chance of such a thing happening is pretty low.

Here's a quick look at the numbers, and lack of conclusive evidence on the blame end, from Inside Triathlon.

Here's Scientific American's look at the subject.

And the Washington Post takes a cut at figuring it out as well.

And finally, Slowtwitch looks at the problem.

In my own, completely uninformed, opinion, too many triathletes blow off proper swim training, usually because it's the least favorite leg for most racers. I think if more people took their swim preparation as seriously as they do the prep for the bike and run, there would be significantly fewer deaths during the swim.

Swim on, mighty Triheads!

Tuesday, April 9, 2013

Nike Trims Running Shoe Line Down to One Model



Well, not really, but it sure seems like it.

Trust me here, I'm no Nike-basher; I've worn Nike shoes pretty much my entire life and have never run in anything else. But Nike seems to be going down a very unfortunate path. One that seems to have only one clear objective: profit. To achieve this, every Nike running shoe is starting to incorporate the same features. Why? Well, I'd guess because then the shoes are easier and cheaper to manufacture. Believe me, Wall Street loves that kind of stuff.

In the past, you'd have a shoe like the Structure, which had a big, obvious insert in the insole. If you were a serious pronator, this was the shoe for you.



Now, the Structure has a nearly identical insole to every other Nike running shoe.



Surely, Nike wouldn't take away the one thing that made the Structure the Structure (the medial post), would they? Well, let's hear what the Running Shoe Guru has to say about it. Apparently, yes...yes, they would.

Then there's the Pegasus. A shoe that has been well-loved for decades by runners, including by the R's. That love was not enough. Nike changed up the insole and upper, making it nearly identical to all of its Lunar shoes. Note the similarities.

Here's the old one, with the nice heel insert of different density rubber. And an upper that could actually handle some hard miles.



And here's the new Pegasus. Hmmm, looks like every other stinking Nike shoe lately.



And if you can tell the difference between the new Vomero and the new Pegasus, you must have cat-like senses. Here's the Vomero.



It's damn near identical to the Pegasus.

And then there's the LunarGlide, the LunarElite, and the LunarSwift. Apparently, they have differences. I'd say most people, if blindfolded, couldn't tell the difference. They are all put together the same way with nearly the exact same components. And of course, they look a whole lot like the newer Pegasus, Vomero and Structure as well.



So what's the upshot of all this. Well, I can no longer stick up for Nike against all the "real" runners that say Nike doesn't make shoes for runners. I am now forced to admit that I agree. Nike makes one running shoe now, and if you don't like it, sorry.

I don't like it. So now I'm desperately trying to find a replacement.

First up, the Mizuno Wave Precision.



I just got them yesterday. I'll put some miles in them and return with a more detailed review later.

Adios, Nike. It's been quite a ride.


Monday, April 8, 2013

Half Marathon Training Plan - Week Nine



Well, this is the week. The Corvallis Half Marathon is on Sunday. My predictions for the race? Well...

-I looked at my running journal from last year and I'm about 10 pounds heavier than I was for the Corvallis Half in 2012. Not a great sign. I've been slowly losing weight after a tough winter healing my ankle, but the old body just doesn't shape up as quickly as it used to.

-Shoes! Argghhhh! Since Nike went and ruined the Pegasus, I just CANNOT find a shoe that I'm happy with. I've gone through a number of shoes and brands lately and can't seem to come up with something that makes my feet happy.

-Weather forecast for Sunday looks maybe OK, maybe damp. Shouldn't be too hot, for sure. Let's hope for clouds and no rain.

So...I don't have super-high expectations. But maybe that's good, really. I'll go into it not expecting a PR, I'll just run easy, and take it as it comes. There's always another race coming up soon, right?

Here's what I have to look forward to this week (with the proviso that on the last week before a longish race, I always try to judge how my body is feeling toward the end of the week and back off if needed - I want to feel fresh and not at all sore when lining up on the start line):

-Monday

--Rest

-Tuesday

--1m warmup
--6 x .25m at 7:45 pace
--1m cool down

-Wednesday

--3m at 7:50 pace

-Thursday

--1m warmup
--.25m at 7:45 pacs
--.25m at 7:45 pace
--.15m at 7:30 pace
--.15m at 7:30 pace
--1m cooldown

-Friday

--Rest

-Saturday

--3m easy

-Sunday

--Corvallis Half Marathon

Friday, April 5, 2013

Northwest Running and Triathlon Race Calendar - May 2013



And we're coming up to the Big Daddy of all Northwest races: Bloomsday. This is the biggest race in the NW, by far, and one of the biggest in the US, with over 48,000 runners in 2012.

Ready to try your hand (feet?) in the biggest running crowd in the NW? Sign up now!

Let's race!

-Green Text for Trail Runs
-Red Text for Marathons and Half Marathons
-Blue Text for Triathlons and Duathlons
-Orange Text for everything else, the normal 5k, 10k, etc

RACES FOR WEEK OF APRIL 29th TO MAY 5th

May 4th / Willamette Mission Trail Challenge 10k and 5k / Salem, OR

May 4th / Grand Ridge Trail Run 50k, Marathon, Half Marathon, 5m / Issaquah, WA

May 4th / Victory Lap 4 Victory Home Trail Run 10k and 5k / Twin Falls, ID

May 5th / Little Mountain 25k and 10k / Mount Vernon, WA

May 4th / Lake Lowell Marathon, Half Marathon, 10k and 5k / Nampa, ID

May 5th / Cinco de Mayo Half Marathon, 10k and 5k / Portland, OR

May 5th / Salmon Run Half Marathon, 10k and 5k / Bend, OR

May 5th / BMO Vancouver Marathon, Half Marathon and 8k / Vancouver, BC

May 5th / Tacoma City Marathon, Half Marathon and 5k / Tacoma, WA

May 5th / Run2Educate Half Marathon, 10k and 5k / Auburn, WA

May 4th / Canby Fun Run 5k / Canby, OR

May 4th / Garden Spot Run 10k and 5k / Canby, OR

May 4th / OSU Pet Day 5k / Corvallis, OR

May 4th / Cinco de Mayo 5 Run 5m and 5k / Eugene, OR

May 4th / SARVA 5k / Seattle, WA

May 4th / Cheadle Lake 5k / Lebanon, OR

May 4th / We've Got Your Back 5k / Coos Bay, OR

May 4th / Muddy Mama Mud Run 5k / Spokane, WA

May 4th / Have a Heart Run 10k and 5k / Mount Vernon, WA

May 4th / YMCA Spring Family Fun Run 10k / Olympia, WA

May 4th / Running Water 5k / Sherwood, OR

May 4th / GlobeMed at the UW 5k / Seattle, WA

May 4th / Rain Run 5k / Molalla, OR

May 4th / Apple Blossom Run 10k and 5k / Wenatchee, WA

May 4th / Fiesta 5k Ole! / Seattle, WA

May 4th / Newberg High School Grad Night May Day 5k / Newberg, OR

May 4th / Loyalty Days Run 2m / Newport, OR

May 4th / Haggen to Haggen 5k / Bellingham, WA

May 4th / Dirty Girl Mud Run 5k / Boise, ID

May 4th / Rimrock Rover Ramble 5k / Roundup, MT

May 4th / Fins to the Finish 5k / Poulsbo, WA

May 4th / Run for the Animals 5k / Vancouver, WA

May 4th / Law Day Run 10k and 5k / Pocatello, ID

May 4th / ORRC Hagg Lake Runs 10.5m and 10k / Hagg Lake, OR

May 5th / Bloomsday 12k / Spokane, WA

May 5th / Boys and Girls Club Sammamish 10k and 5k / Sammamish, WA

May 5th / Hustle for Health 5m and 5k / Albany, OR

May 5th / Garden Gnome Run 10k and 5k / Corvallis, OR

May 5th / Peace Run 5k / Eugene, OR

Heart of the Valley Triathlon 2013 - Now in April!



Be aware - the Heart of the Valley Triathlon has moved up by a full month!



In the past, the HOTV Tri was always held on Memorial Day weekend. Maybe thinking they'd attract more racers by moving it off the holiday, the 2013 edition will be held on Sunday, April 21st.



Hopefully, it will increase the number of racers, because it is a bit of a risky move. The last weekend in May is hardly guaranteed for good weather, but it sure has a better shot of it than the middle of April. And moving it up that far puts it just two weeks after another Corvallis triathlon, the Beaver Freezer.

Wednesday, April 3, 2013

Northwest Running and Triathlon Race Calendar - April 2013



One of the Big Boys is on the schedule this week - the Eugene Marathon. That's right, Eugene, home of Pre, Nike and Ducks of all kinds. But personally, it's the Krusteaz Pancake that gets me going. A year's supply of pancakes if you beat him in the 5k! Don't think it's easy...he's not slow. Here's a video of him in action last year - he really moves!

Let's race!

-Green Text for Trail Runs
-Red Text for Marathons and Half Marathons
-Blue Text for Triathlons and Duathlons
-Orange Text for everything else, the normal 5k, 10k, etc

RACES FOR WEEK OF APRIL 22nd TO APRIL 28th

April 27th / Weiser River Trail 50k / Council, ID

April 27th / Hills for Humanity Trail Run 4m / Portland, OR

April 27th / Smith Rock Ascent 15m / Terrebonne, OR

April 27th / Lost Creek Trail Runs 30k and 5k / Trail, OR

April 27th / XTERRA Soaring Eagle Park Trail Run 50k, Marathon, Half Marathon, 10m and 5m / Sammamish, WA

April 27th / Capitol Peak Trail Run 50m and 55k / Olympia, WA

April 27th / 5:26 Spring Run Half Marathon / Snohomish, WA

April 28th / Eugene Marathon and Half Marathon / Eugene, OR

April 28th / Heroes Half Marathon and 10k / Everett, WA

April 28th / Cove 2 Clover Snakezilla Half Marathon, 10k and 5k / Burien, WA

April 28th / Sisters Half Marathon and 8k / Sisters, OR

April 26th / Bengal Triathlon Sprint / Pocatello, ID (Friday night swim, Saturday bike and run)

April 27th / Western Oregon University Triathlon Sprint / Monmouth, OR

April 28th / Mount Rainier Duathlon Olympic and Sprint / Enumclaw, WA

April 27th / Run Your Paws Off 5k / Pendleton, OR

April 27th / Sean's Run from Autism 2013 / Portland, OR

April 27th / Footsteps for Families 10k and 5k / Tigard, OR

April 27th / Can Do 10k and 5k / Bothell, WA

April 27th / Save the Frogs Day 5k / Seattle, WA

April 27th / Eagle Run 5k / Oak Harbor, WA

April 27th / Eugene Marathon 5k / Eugene, OR

April 27th / Fund the Future 5k / Richland, WA

April 27th / Healthy Earth, Healthy You 5k / Tukwila, WA

April 27th / Race 2 Place 10k and 5k / Spokane, WA

April 27th / Stillaguamish Run for Good 10k and 5k / Arlington, WA

April 27th / Run to Win America 5k / Tacoma, WA

April 27th / Rendezvous Run 5k / Eureka, MT

April 27th / Cancer Crushers 10k and 5k / Montesano, WA

April 27th / Mosquito March 5k / Sherwood, OR

April 27th / Round Up Run 10k and 5k / Three Forks, MT

April 27th / Rolling Hills Run 10k and 5k / Heppner, OR

April 27th / Heart and Sole of Rigby 10k and 5k / Rigby, ID

April 27th / Jayden DeLuca Race for Hearts 5k / Eagle, ID

April 27th / Run for Autism Awareness 5k / Boise, ID

April 27th / Early Bird Run 5m / Helena, MT

April 27th / Montana Made 10k and 5k / Missoula, MT

April 28th / Run with Abe 5k / Seattle, WA

April 28th / CHASE Strides for SNAP 5k / Spokane, WA

April 28th / Top Pot Doughnut Dash 5k / Seattle, WA

April 28th / See Spot Run 5k / Yakima, WA

April 28th / Bellevue 10k and 5k / Bellevue, WA

April 28th / The Rad 80's Run 3m / Portland, OR

April 28th / Ice Breaker Road Race 5m and 3m / Great Falls, MT

April 28th / Times Colonist 10k / Victoria, BC

Monday, April 1, 2013

Half Marathon Training Plan - Week Eight



Only two weeks until the Corvallis Half now. Last full week of workouts this week, then a slight taper next week heading into the race on Sunday morning.

Here's what I have to look forward to this week:

-Monday

--Rest

-Tuesday

--1m warmup
--.75m at 7:30 pace
--.75m at 7:30 pace
--6 x .15m at 7:30 pace
--.75m at 7:30 pace
--.75m at 7:30 pace
--1m cool down

-Wednesday

--1m warmup
--3m at 7:45 pace
--1m cooldown

-Thursday

--7m at 8:15 pace

-Friday

--Rest

-Saturday

--6m at 8:00 pace
--6 x 100m strides

-Sunday

--10m at 9:00 pace