Clayton Road Race 5K -- uh oh, which way?

The Clayton Road Race 5K on Saturday 5/9/15 had not been on my race list; only future track events.  But, as things happen, I decided on Friday night that my legs did not feel too achy and if it was not raining I would go.   The drive to Clayton was encouraging. I saw flat farm land. Well, good.  This one might be a nice flat 5K.  My first problem was finding the Start.  Street signs at Hwy 70 intersections were either non-existent or tiny and hardly visible.  I had not used the GPS since the directions seemed simple: HWY 70 to Fayetteville St.   Next time, when in Johnston County, I will use GPS.

My trips to Johnston County in the past were to rural areas with lovely names such as Willow Springs and Four Oaks. Smithfield is renown to the older generation as the once upon a time home, and now burial site, of actress Ava Gardner.  Johnston County used to be known as bootlegger land.  Sort of independent one might say as opposed to lawless.  Even I heard of Percy Flowers when I first got to NC.  For side entertainment, a bit of his history:  (and hound dogs!)  

Mr. Percy's Run

When I entered the Clayton Center to register, I encountered the Nog Run Club adorned folks   Oops.  I was the oddball in my pink Shamrock 5K shirt.   The Nog ladies and I warmed up, trotting several of the streets (but not going down the hill we would later run up towards the Finish) It was overcast, but no rain.  The race director announced that this was the 32^nd running of the event and thanked the returnees and welcomed newcomers.  He mentioned that the course this year differed from prior years (construction?) It was situated between Hwy 70 and the rail road tracks.  The route was marked with chalk arrows, white and orange.  (I must have missed what each signified.) He did say that the new route was hilly.  What? Oh, sure!

 The race started promptly at 09:00, heading downhill before making a right turn.  I had lined up about mid pack, making sure I was not in the path of a lady with a baby jogger.    I kept pace with those ahead of me until after we turned the corner.  Then, when it was clear, I moved more to the right and steadied my pace to something more reasonable.  The Nog ladies were well ahead of me.   There followed a few more right turns to put us on Fayetteville St, which was a longer trot before we began making turn after turn it seemed.  A tall fellow in a red shirt ran nearby.  Off and on during the course, we swapped places, so we were maintaining a similar pace.  The homes along the route were single story.  A few dogs barked. I did not see anyone outside other than race volunteers and other runners. People staying inside sleeping or avoiding the hoard. Almost like a deserted town. We encountered a long uphill of medium grade along the way.  At the top, we turned right. 

.A water stop was ahead. I was skipping the stops, so at first did not pay much attention. But then, I felt some confusion.  I think we were coming up a slight incline.  Ahead, a water stop table was manned by young girls.  The confusion was that I noted a white chalk line pointing to the right and an orange line going straight beyond the table.  I hesitated mentally. Some runners ran straight and others turned right.  I decided to follow the runners I’d been behind all along and turned right.  This turned out to be the correct decision.

 We had about a mile to go when I became aware of a lady gasping as she ran along.  She reminded me of how I sound when nearing my limit.  “I’m dying” she said, every so often.  She had headphones so I wasn’t sure if she heard me when I told her to keep on at it.  I knew how awful she felt, but unlike when I am gasping, she persisted in keeping her pace rather than slowing.  Finally, a spectator outside of his home, with a large excited dog on a lead.  The dog was getting his exercise lunging back and forth until the owner took him inside. 

I could not get to the final turn soon enough.  Once there, I still had to drop to a walk even though I knew the Finish waited several blocks ahead.  Uphill!  I walked up the hill until the last intersection before the Finish and then sprinted across the line.  Since I had just walked, I had enough breath to go all out.  I was later rewarded by a comment from a young fellow (10?) that certainly gave me a lift.

I stopped and watched some of the folks come up the hill towards the Finish. 

 A little dog came running along with one, danced around, followed another for a short distance, then darted back the way he'd come, down the hill and out of sight.

happy running dog

Back to the water stop issue.  One of our Nog runners had gone straight, along with other runners.  She became suspicious when they made some turns and ended up intersecting with the main batch of runners.  Plus, her Garmin was about 4/10^th of a mile short.  She had gotten second in her age group but told the officials she had gone off course and was short on distance. (Gee, I am reminded of the Rock N Roll marathon winner who was led off course by the lead biker, then got a ride, and reentered the course – losing time – but still recognized as the female winner.) Any way, the Nog runner was not recognized in her AG. 

So, 32^nd year of this event and they still have something to learn, such as have an adult course monitor there to direct runners.  (I have no idea what the orange line was for – maybe we came back that way and I did not recognize the terrain.)

Interestingly, the three male overall winners were all under 16, with Caleb Silver, 15, the winner in 17:29.  The three overall women winners were all in their early 30s, with Susan Heuser (Nog!) winning in 20:31.  207 folks ran the event and 19 people walked it as part of the 5K Health Walk.  It was sunny by the time the event ended.  Except for the directional confusion at the water stop, this was a nice event to run. 

A larger home near the Finish, with a cat safe in the doorway observing the runners in the intersection on the side street.

Rocketing and flopping in the Rocket Mile

The week of the Nash Health Care Rocket Mile, affectionately known as the Rocket Mile, arrived.  Oh, yeah!  Going to beat last year's time.  Even if by only a minute.  Sounds good.  On the Friday before the race, I decided not to do Camp Gladiator.  I was feeling a bit achy this week and knew the wiser course was to take it easy the two days before Sunday's Rocket Mile.

Saturday, feeling a little guilty over doing nothing, I decided to try some slow, and I mean slow, half mile jogs.  Well, dang it -- I could not sustain even a quarter mile, even on a dirt greenway with less knee stress. But I had not an iota of energy and wow, my legs ached.  I returned home not exactly in high spirits.  Last year , I had done the Rocket Mile in 8:40, with one walk.  Now I adjusted expectations to between 9 and 9:30. I decided to eat some meat for dinner and applied epsom salt deep penetrating arthritis and sport rub to the legs.

Sunday morning I felt better; the legs did not ache and I sensed more energy.  My pals and I arrived in Rocky Mount around  one p.m.  This event is run in four sections: the men at 2 p.m.; women at 2:20; boys 14 and under, then girls 14 and under.  We did the packet pickup, rest stop business and eyed the place medals as well as the RRCA medals for male and female Open, Master, GrandMaster, and Senior GrandMaster, which were displayed on a table.  The returning live band from last year, Featured Attraction, was playing beach music.

Because this was an RRCA championship race, we figured there would be a lot of competitors.

This is the second year of the event.  It has a lot going for it: a very fast, flat, course with just three left turns!  Great food after: hot dogs, hamburgers, chips, cookies (last year all sorts of salads), nuts and more.  The event begins and ends at The Imperial Center in Rocky Mount which has an inside beer joint, for those who might like such after the race.   I talked with the two Piedmont Pacers who had shown up: Kevin Gobble and Dixon Cook. We four ladies relaxed until abouit a half hour before the men's race.  I then went through my warm up.  Slowly.  This year it was not windy and the temp was about 74.  I didn't do as many run outs as last year, but did do lunges etc.  My running pal I'd trained with was not feeling strong this day and so changed her own expectations.  But our plan was for me to initially stay at her pace (so I wouldn't burst out like a jack rabbit and then burn out before even 1/4 mile)

We watched the men's race and saw our own Sandy Roberts win it in 4:20.5, with a seven second lead over the second place male.

RRCA Grand Master P. Gibson;Master Musa Gwanzura;Sr Grand Master Dixon Cook; Open Champ Sandy Roberts. 

Now it was to be the women's turn.  73 men had run.  72 women were now getting set to go.  The swift elites were tuning up: all slim, some tall some not.  Three of us had decided to move up closer to the start area and towards the left edge.  I was reminded by my training pal to not rush out but to keep near her pace.  (She is younger and of course faster but planned to modertate at the start.)   With the Go command, we were off. I started off adjacent to my pal but found myself moving ahead and so backed off a little.  The Garmin says I started at 09:28 then went to 05:59 then to 07:15.  Now, why is this important?  Why even mention it?  Well because at .04 of a mile (4/100th), near Gay St junction, a lady in a purple shirt passed on my left then cut diagonally in front of me. I had time to think, what the hey! before I was on the ground.  I really don't know how it happened.  Upright and moving one second or partial second and the next on my hands and knees.(my falling speed was 16.33 then 0!)  My sunglasses flew off to the right with the impact.  People began flowing past; one running pal came back and the other stopped and got the glasses, while a volunteer was asking if I was okay. Yep. I berated my pals to get going and they took off like the rockets they are.  Think about how fortunate the runners behind me were!  None stumbled over me and they all got by without incident.  I think that may have been because I was so far to the left (maybe 2 steps from N. Franklin St curb) that the majority of runners were more centered in the street.  I later heard from my other pal that before I was cut off, a runner from that same group (purple shirt, logo on back) elbowed her on the way forward.  Lordy, Lordy!

 Anyway, I got up and ran on starting at 10:06 down to 7:15 and varied between 7:30 and 8, with an occasional 9:30, until I got to the first turn where I slowed up to 9:30 or so.  Meantime, I passed two purple shirted women.  I am rhinking at this point that I needed to back off to keep from burning out.  I'd used a lot of reserve getting back to some kind of pace.  Last year, I'd had to drop to a walk at about 3/4 of a mile.  I hoped not to do that again.  Yeah, sure.  Only if I backed off now and became more leisurely.  (Is this a race?) After the turn onto N. Church St, now beyond a half mile, I stayed mostly in a 9:30 pace.  Several churches on both sides of the street along here.  A fellow on the sidewalk is ringing a sizable bell (church steeple size it seemed to me) as a token "bell lap".  These folks in Rocky Mount really support this event. I made it to the 3/4 mile point without walking (that pleased me!) and then pushed to an 8 minute pace and below seven on the last bit.  

Once across the Finish, I gasped to the grassy area on the side and sat.  My pals come over, one gets the EMS/PD folks over (really -- just a scraped knee!  Actually, both had bled, one was minor since my Rock Tape covered the impact area.  Not only is the tape helpful and attractive in appearance, but it may also act as a shield against unforeseen street impacts.)  We ended up just putting bandaids on, to allow the scrapes to breathe.  What really hurt on into the night was my unscraped left hand's trapezium area -- the fatty area extending on the palm from thumb to wrist.  I needed lots of ice for that.

Of the four of us who came to the race, one got first age group and also RRCA Grand Master (time of 7:43 even after stopping to come back to me), the other two got second in their age groups -- one of whom might have gotten first had she not also stopped for me (missing first by 16 seconds).  I had predicted that if Suzanne Gibson showed up, she would probably get Senior Grand Master.  She did, running the mile in 8:08.

RRCA Open champ Deanna Foshee; Master Allie Bigelow; Sr. Grand Master Suzanne Gibson; Grand Master Paula O'Neal

The Piedmont Pacer folks did well: Kevin Gobble placed second in his age group with a 5:29 and Dixon Cook got first AG as well as Senior Grand Master, running a 5:50.

Oh, yeah -- I did not beat last year's time. I finished in 08:45.5.  Bleh!  OMG! In purusing the event site's photos, I came across many of the start as well as photos of folks as they came to the Finish.  Analyzing them and then looking at race results, it turns out I finished before the lady who cut me off.   (Hey, I understand -- race excitement, enthusiasm -- this may have been her first race in a bit.) But she needed more than a take down to beat this crone in this race, on this day, it seems.

   

Second Empire 5K --count the number of walks!

Not having been running "distance" races (okay, a 5K is only 3.1 miles) I did not leave home with a great deal of enthusiasm.  I had signed up for this event out of loyalty to the originator (sponsor) of the event: Second Empire Restaurant in Raleigh.  I did not run it last year when it changed location from Hillsborough St downtown Raleigh (a wonderful uphill from the restaurant to NCSU area and return) to what at one time was the outer edge of Raleigh, Baileywick Rd.  The race started and ended at Trinity Academy of Raleigh.

The day was bordering on miserable.  Dreary, damp, and cold.  We'd had rain, it seems, daily.  This morning, clouds threatened and it was downright chilly. Nonetheless a good crowd showed up for the event.  I had heard that it was somewhat hilly (well, that's Raleigh!) from running pals who ran it last year.  

The race started within the circular drive into Trinity, with a slight downhill on a curve, folowed by the upwards path to the exit onto the road.  Though I had said I would start slowly, I found myself pushing to keep up with those in front, at least until the road, where there would be room to scoot to the side and let others pass. The road was downhill and would be uphill on the return. Yep.  Enjoy the down when one can.

The area was rural, small homes and woods until we turned right onto Wildwood Links.  This signalled a chamge in demographics and income, as is obvious by the name.  A recently? sprouted golf community with large homes on manicured plots.  And a golf course along the way.  I jogged at between an 8 and 9 minute pace, slower at times when the effort to breathe wore me down.  A few turns, a few up and downs and we were on our way back.  My nose was running and I was out of fresh tissues.  Poor planning.

Surprisingly, I came up on my main competitor. Usually she is well beyond visual range -- as she had been at the start (I usually start about midway in the starting lineup).  She is a very consistent, no walking, runner.  Wind her up and she steams along.  Whereas I chug, walk, then sprint only at the end if there is any energy. Twice I got close but had to back off, having used up energy reserves.  Until the very end.  Just prior to the turn into the school drive, I came up on her again and passed. I did not think I would hold out to the end as I could feel the energy just seeping away.

And, indeed, I did run out.  Right at the left turning circle  I had to drop to a walk for three or four steps.  How could I let this happen?  So close.  Expecting her to come up and pass, I gave it one last shot at running and rounded the curve to see the Finish just ahead.  I sprinted and gasped my way to it.  A six second difference in a 3.1 mile race. Gun Time 30.26, chip 30.18.

The Garmin doesn't lie.  I walked 14 times! The elevation gain and loss was 132 ft gain and 133 loss.

She wins 99% of the time. This was my 1%.  And it did not rain until later.   

This short hauler stumbles on distance

So, after Nationals I returned to a week of Camp Gladiator Functional training (carrying odd shaped items; duck walks; etc) followed by the two toughest weeks of the four week Camp Gladiator "camp".  Five days of High Intensity Interval training then five of Metabolic Conditioning.   The MetCon week was a killer.  One day consisted of a fitness test  It began with a lap around part of the parking lot, maybe 300m?  (you would think I might be ready for this, but no, huff and puffed around.) Then, right into four different exercises such as 50 squats, 50 pushups, 50 this and 50 that.  Then, back around the parking lot loop.  Next, right into 40 each of four different exercises, and again the lap around the lot.  I think the killer was the ending 50 lunges and final lap around the lot.  Wow!  Legs giving out, breathing rasping.  I did not feel fit!



At the end of HIIT week, I began my mile training with a running pal, in prep for the May Rocket Mile in Rocky Mount, N.C.  We run eight repeats of one-minute sprints, one minute walks.  We tried to keep a moderate pace.  I think 8:30 pace was the goal but I have a problem maintaining consistency so she had to keep telling me what pace we were at.  The subsequent week, we tried again, with the last run being all out.  I went out too fast, came to a worn out walk just after she passed me.  My run was maybe 40 seconds! (This was the same day as the morning MetCon Fit test.)  

At the end of the week, the local county senior games track events were held.  I had done MetCon on Friday.  Mistake.  Do not do CG the day before any event!  Only three women showed up for track.  The other two are both USATF Masters National medalists (one a Champ) and all of us were in separate age groups.  The first event was the 200m.  An air horn was being used as the start signal.  Well, it went bust with a puff, puff sound.  Jane Barnes and I took off and Becky Simers started and stopped.  The timers (hand timed at local events) thought it was a false start and stopped timing; the starter told Becky to go! and Jane and I were oblivious. I have no idea what my time was (my timer had stopped timing and someone gave her a watch that had been started at some point;) Becky's time was messed up and I don't know if Jane ever got a time.  Poor Becky -- this was her first "race" since her microfracture knee surgery last July.  Since we all ran without an AG competitor, we were all "winners".  None of us quite felt like a winner!  The subsequent 400m was a struggle for me.  Becky came zooming by me in the final 100m and Jane, doing her first 400m event, in regular running shoes, encountered a toe issue and had to stop.  Our 100m went better.  Jane and Becky raced way ahead of me and looked neck and neck from my rearward perspective.

This week is CG recovery week, so I indeed decided to "recover" and only went to Monday's BOLD session (six women pushed a 6000lb truck back and forth for a football field length 3x according to our trainer.  You can bet I was not contributing as much as the other five!)  This week's eight repeats of  one-minute sprint, one minute walk mile training went a little better. (no CG before!)  We kept it at around an eight minute pace, sometimes faster, for the first six iterations. The last two we ran faster with the last one being just about all out.  It certainly was all out for the last 10 seconds of the final one for me. 

So, okay, now it is time to try to actually run (jog?) a mile without walking and see what happens.  On this dreary, rainy, misty, cool day I tried.  Well, I failed! Not only that, my times were dreadful.  09:55 and 09:45.  And Rocket Mile is two weeks and three days away. I did not eat or drink beforehand -- only walked the dog.)  There are some social runs in the evenings, a 4-mile outing with the dog in Umstead Park up and down Reedy Creek Trail in the Umstead Coalition Run/Walk/Bike event; a 5k next weekend and then the Rocket Mile.  Hopefully all the good eats served up at the Rocket Mile will still be there when I come straggling in.

USATF Masters Indoor Nationals 2015

              Fan or athlete – what’s more fun?

                                                               Fan

You like Olympic track and field sports?   The more local USATF National events, be it for the youngsters or the Masters, are the little cousins of the BIG event.  One can find the same anticipation, nervousness, energy, and love of the sport as at the Olympics.  Sure the fan base  is smaller and you won’t find the same marks as at the Olympics (though the Juniors and non-Master events can come close) but one can still get wrapped up in the enthusiasm and competition.

I attended, as both an athlete and fan, the recent USATF Masters Indoor Nationals held at JDL Fast Track in Winston-Salem, N.C.  The site itself is fabulous.  The track has a Mondo surface (the only spikes allowed are ¼ inch Pyramid) and is great to run on.  Large enough to host a national event as well as many NCAA events, the track retains its homey atmosphere.  Fans are up close and there is no bad seat in the spectator section.  Even for the Nationals, there was plenty of room for the athletes on the other side of the track, and though the warm-up area was foreshortened to make room for two high jump sections, it was sufficient for warm up.

                                                        

On March 20^th, after my own event, I was volunteering in the high jump area.  What a well run event.  The officials were right on in terms of keeping the competition moving.  Usually, there would be two queued up, one that approached the jump from the right side and another who preferred coming from the left. The styles, both just before the jump and the jump itself, varied as much as the competitors.  One fellow backed up as far as he could into the two track lanes coned off for these guys while their event was on.  (Only the longer track races were scheduled at the time so runners were able to cut into the inside lanes just prior to this area.)  Then the jumper loped in from the right side and side jumped over the bar.  Another fellow mentally practiced his jump while waiting – talking to himself, rocking back and forth and moving his arms.  Almost slo-mo dance motion.  One man approached the jump at a decent speed, only to slow just prior to his leap, then push off and up.  At times, I was surprised that some of these techniques actually worked. 

                                                          

  

While there, I was able to observe the women’s 3000m.  As such, I saw Sonja Friend-Uhl (W43) as she passed by on the back stretch. Right off the bat she took the lead and from that point on it became a race of who was going to be lapped next.  I saw her talking to herself (or the other runner?) as she passed one competitor.   Peter Taylor, announcer, indicated that she was closing in on the existing American record of 9:51.60.  When Friend-Uhl hit the final home stretch, (Peter: And here she comes!) she put on an astonishing burst of speed and ripped down the track to the Finish. Fast enough to set a new, to be authenticated, American record time of 9:50.37.   

Irene Obera, the Phenom

Over at the long jump arena, Irene Obera, the phenom 81-year-old, jumped 2.72m.  Elegance in motion.  I saw her in subsequent days obliterate fellow runners in the 60m, and the 60m hurdles in the pentathlon (running in mixed age group.)

Announcer Peter Taylor before the fun began March 20th

On Saturday, I was thrilled by the final push by Piedmont Pacer teammate “Carl” Dixon Cook (M67) on the home stretch of the mile run to overtake Gary Patton taking third by 26/100^th  of a second, with a time of 5:45.02.  (Since Ken Hamilton, who finished second, is Canadian, Carl ended up with the silver.)  After I ran the 60m, several of us hung out near the Finish line and watched the younger crew run 60m.   Jane Barnes, running her first event since a devastating injury to her foot in late September, ran down the lane at almost her old winning speed of yore, coming in second (9:35)!  Amanda Scotti (W57) tore down the track in 8.86, almost a second ahead of the nearest competitor. (At the time, I recognized the name but did not know why! i.e. National Masters News) The W50 group followed with a tight race to the line, so fast and close it was hard to tell who actually won until looking up at the result screen.  Sandy Triolo (W53) beat Sue McCarthy (W51) by 5/100^th of a second! No wonder the eye could not tell!  The men’s 60m with Oscar Peyton (M62) and Damien Leake (M62) was set up by their incredibly close preliminary, in which  1/1000^th second separated them.  In the Final, Leake won by 12/100^th second. I love watching speed!

One lady I took note of was Rose Green (W76).  She set a new American record in the 60m, though I could not tell from my vantage point at the time.  Later, she came close to breaking the record in the 200m as well.  (Jeanne Daprano (W78), the pro, took her in the 400m.) However, on Sunday, I saw her running in one of the relays (in the W60-69 herd) as she rounded the back stretch corner.  Wow!  She was fast! I can’t wait to see her run with Kathy Bergen, who has now entered the same age group.

 The only problem with also being an athlete is that one misses an awful lot while warming up or hanging out by the check-in area.  I guess being both fan and participant means one can’t be satisfied! 

                                                                     Athlete

 After loading up on vitamins and a protein shake, I left for Winston-Salem Friday morning March 20^th.  I had decided to commute the one and 3/4 hour drive each day and was thankful that our snows and lousy weather had departed for the season.  I had no problem finding parking at JDL Fast Track (on any of the 3 days.)  Once inside, I had my spikes checked and was able to declare for my first event, the 400m.  I found where the Piedmont Pacers were located, but before I warmed up, I felt a twinge in my left calf.  Huh?  Not expected.  Well, okay, then.  I eased into my butt kicks etc and slow trots and I was fine.  Previously, I had checked the list of other competitors in my AG in this event.  I knew that Mary Robinson would be a tough and fast competitor and I took note of Marie-Louise Michelsohn’s listed mark and knew she was in a class above. (Like running with Kathy Bergen again – who, btw, was not at Indoors.)  Reading about Michelsohn, I saw that she was far more disciplined than me in training and certainly in distance. Of my three races, the only one Michelsohn wasn’t in was the 60m.  Though Barbara Hensley’s listed mark was a bit slower than I’d run at JDL in February, that was no guarantee of anything.

As I trotted around the track , I met Marie-Louise, recognizing her by her sun glasses.  She had gone to Bronx High School of Science, a school I had wanted to go to so we talked about that.  During our trot around, she told me that in December, she had broken her femur.  What! And she was here running?  She said she was in France at the time and that on Christmas Eve she was having a screw put in her leg.  Good God Almighty!  Not quite three months ago.  She was not limping or favoring her leg.  Amazing!

Starting area officials

I went outside to do my warmup, going slowly, using some of the Camp Gladiator exercises before slow jogging.  My stamina was, as usual, lacking in the beginning.  I kept at it until the roughness began to ebb away before returning inside to add some speed attempts.  I found some pals, along with Mary Robinson, and we all tried to stay loose before the race.  Angela Staab was there despite water on both knees which she has been fighting for awhile, but was intent on competing nonetheless. 

I was assigned Lane 5 for the 400m, Marie-Louise was in 4, and Mary in 3, with Angela in 1.  I’m not sure where Barbara Hensley and Jane Simpson were   I only know about Marie-Louise and Mary because they both came up on me once the race began.  Marie-Louise caught me before we were even half way up the back stretch during the first 200m.  Mary then moved up close as we rounded the bend and the cones ahead which denoted when we could move from our starting lane assignments over to lane one.  Marie-Louise moved over, I started moving in from lane 5 but Mary was faster and was right there and into lane one before I had my act together.  We were too close for me to get into lane one without cutting Mary off, so I stayed in lane 2 going into and around the back stretch. Duh!  Why did I not think of at least moving over to 1?  Being behind Mary in lane one would be better than being adjacent in two!  As we approached the final turn, I think I mentally conceded.  No way would I catch Marie-Louise nor Mary. This little mental glitch probably slowed me. I did not push to exhaustion, though I then moved to lane one. Why?  Probably slowed me even more.  Hah!  And that is how my 400m went.  Third, and still breathing.

Peter Taylor announcing

Video:  http://www.usatf.tv/gprofile.php?mgroup_id=45365&do=videos&video_id=137924

Saturday the 21^st brought the 60m.  I followed the same routine as regards warm-up, but adding practice starts, since my non-block starts are so-so (but better than my standing starts.)  I learned a new stretching technique from Jane Barnes (let’s hope I remember it!) Using my Fitbit, I checked my pulse rate out of curiosity. It was 93.  Ann Carter who has beaten me in the past wasn’t there and that was a disappointment (turns out she has bronchitis and was just doing her favorite events – the jumps).  Another listed competitor, one I did not know, Marilyn Mitchell, did not show.  So there Mary and I were, assigned adjacent lanes, sitting on the queueu bench while those older (and some faster!) ran ahead of us.  And, gosh, the older ones used blocks (Irene Obera, of course! And others.)  I checked my pulse rate: 106.  Just sitting!   Then, it was our turn.  Mary was to my right and Jane Simpson, to my left.  I remembered which knee to put down and where, and at the “Set” to swing the correct arm up.  (This was an improvement over February when I remembered everything incorrectly!)  Bang!  No thinking needed in the 60m. Just go as fast as one can.  And breathe. As expected Mary led us out and I had to play catch-up.  I reached her and we ran side by side down the short runway, seeming to cross the Finish line together.  Exhilarating!  Mary thought it might be a tie.  I had no idea, but felt good that I had run all out.  Mary won by 1/100^th of a second.  It was a great, fun, race.

Video: http://www.jdlfasttrack.com/gprofile.php?mgroup_id=46093&mgroup_event_id=1079&year=2015&do=videos&video_id=138148

Mary Robinson Angela Staab Barbara Hensley LG 4x200

Mary had discovered that no “non-club” 4x200 relay record existed for our age group. Angela Staab wanted to run it as did Mary, so we got Barbara Hensley to join us.  The race was to go off at 15:30 (3:30), so we twice practiced passing the baton.  It was sort of funny because Barbara, who was going to pass to me, was also carrying her water bottle.  I gave the local TV photog, standing at the railing, a laugh when I blurted out to Barbara to put that dang (well, the word began with a D but it wasn’t “dang”.) water bottle down.  Had our club, Piedmont Pacers, had enough women, Angela and I would have also tried to run the club age group relay. (Kathy Jacobs was now on crutches having  strained her ham string. Besides  - she was in a younger AG any way.) We were the only ones in our age group, club or non-club.  It didn’t matter how slowly we ran this race.  I, as anchor, could probably have crawled to the Finish. (Is that legal?)  Mary led off, passing to Angela of bad knee fame, who then passed to Barbara, who passed nicely to me.  Our finish tine was 3:12.64.   

And now comes Sunday.  Again with the warmup.  Angela decided to pass up the 200m, saving her knees for the 4x400 (she was going to do the 800m “for the team”!)  That left five of us in the 200m: Marie-Louise Michelsohn (who had run her legs off these past few days by running the 400m, 3000m, mile, and 800m and the 4x200m relay with the 65 year olds!  All, after her December leg injury.  Guess it is never say STOP!) Mary Robinson, Barbara Hensley, Jane Simpson, and me. 

The night before I had imagined that I might end up running with Marie-Louise on one side and Mary on the other.  After being passed  in the 400m, I had only one recourse: go all out from the git go and hope to hold on to the end. Probability was that I would lose steam just after 100m, but so be it.  I was assigned magical lane five again, Marie-Louise Lane 4, and Mary Lane 1. While awaiting the starting process, I tried to calm down and get my breath.  There are times when I feel as if I am not getting enough air.  It is a crazy thing and the feeling is only satisfied when I can feel the air at the back part of the throat, deep down.  Not easy.  This time it did not happen.  Not a good sign. I needed a distraction. I looked at the starter in her red shirt (she was also the lady who kept track of runner laps in the 4x400m later), the infield, etc.  Then it was time.  Into my crouch I went, at the Set I took a breath and at the gun took off and ran at maybe 95%.  Whatever it was, it was faster than I normally start off.  Towards the end of the back stretch along comes Marie-Louise.  Oy!  We round the bend and proceed next to each other.  I’m hoping to not go poof and lose either energy or have my legs turn to rubber. Mentally, I’m determined not to slow down. She is right on me!  I pumped my arms faster.  I’m going all out, the Finish line is approaching.  It seems she may have an inch on me.  We hit the Finish and I have no idea who won until I have sense enough to look up and see my name at the top.  Mary steamed in right after us.  I won by 4/10^th of a second.  A step?


                                                        

200m race to the line

The video of the race:

http://www.jdlfasttrack.com/gprofile.php?mgroup_id=46093&mgroup_event_id=1079&year=2015&do=videos&video_id=138523

Marie-Louise said her leg (not the previously injured one) had buckled and this had never happened before. (well, shoot, look at all the events she ran!)  Mary said she saw it too.  That is probably when I got my step lead.  (Looking at the video it is hard to tell.  I see her arm shoot up and that’s it.)  She was okay after the race, but I know these things happen.  Sometimes in practice I’ve felt as if a leg is going out from under me. In Marie-Louise’s case it could be that she is unconsciously putting more pressure on that leg, compensating for a residual problem with the other.  Plus all the prior races. 

4x400 LG Barbara Hensley Angela Staab Mary Robinson

And, yet, she also ran the subsequent 4x400 relay with her club’s next lower age group!  

Our non-club relay team wanted to run it as well.  I forced myself to endure the horrid 400m again (could be worse – they could have wanted to run the 800m!) There is an existing American record for our age group (I am not sure if it is club or non-club) of 7:21.  I figured with Angela’s bad knees and the rest of us not excited up to running a fast 400m, there would be no way.  We ran in the same order as the earlier relay.  I was surprised by how well Angela handled her portion.  The end result was that we ran it in a time of 7:48.09  Not the record but not bad.

Gathering them for the Relay

The Indoor Nationals was well run.  Peter Taylor did his superb announcing job.  Sure, he is familiar with many of the runners, but not all, and yet, he is right on in knowing who is where in a race!  You’ve got runners on the back stretch, partially blocked from view by the infield netting, but Peter can still tell who is who.  And, in case one was not paying attention to the ongoing race, he gets one’s attention and makes it exciting, building the tension, even if it is not a close race.

Nolan Shaheed waiting for baton pass

While watching the relays, I got a kick out of the officials.  Especially the one who had to herd, corral,  the various competitors into their proper waiting queues.  At times, especially with the Senior men (not the women!), she worked hard to get them to pay attention and in position to receive the baton.  Worse than herding cats!   I was fascinated by watching how the two women officials managed the longer relay events: one keeping track of who was on what lap and communicating with the other to queue up the next baton recipient.  This could be tight when more than one team was coming in to pass the baton at the same time.

There is no end to the excitement to be found in a National event. Having all these athletes, 30 years old and up, competing in multiple disciplines, makes for non-stop days for the venue staff, officials, and variety for the fans.

One week later, after a week of Camp Gladiator, and two social runs, my legs need a rest. But come Sunday, a track practice awaits. No doubt, I will be a slacker!   

.   

Here it comes -- USATF Masters Indoor Nationals at JDL!

Tomorrow it begins.  The only thing I am pretty sure of is that I will be blown away in the 400m and probably in the 200m, as well.  And so it goes.  The real question is -- can I at least equal my time from February's SouthEast Region Masters?  Equal would be nice.

My one track practice since February was last week and it was pitiful.  It started with a twinge in one hamstring (but I managed to get that worked out).  Seemed like the only way I could get around in the 400 was to run / trot slowly.  Afterwards my legs ached.

Should be fun nonetheless. I will just be relieved when the 400 is over.  Strong competitors may make me gasp and really drag at the end.  The 200m will be fun, at least. I always feel as if I am at least running!   In the 60m, I suspect I will be playing catch up with my less than stellar non-block start. (usually last to get going.)  

It will be good seeing the other competitors and socializing a little.  I will also be volunteering on Friday. 

Our stellar track announcer, Peter Taylor, will be back at it again, making it exciting for all.  He will be the good looking svelte fellow at the table in the inner circle near the Finish line.  

Southeast Region Masters Indoor Championships 2015

The week of the SouthEast Region Indoor Masters,  was the week between Camp Gladiator camps.   However, for those who had signed up for 6 months or a year, there were some extra sessions. I went to the Monday through Wednesday sessions.  Wednesday seemed to be almost all legs and core.  Zounds.  My legs ached, really ached, the two days after.  Saturday, I took a long trot-walk with the dog. 

         JDL Fast Track site's photo of track..

On Sunday, I arrived at JDL Fast Track in Winston-Salem about 10:30.  My first event, the 60m, was at 13:20.  I had a lot of time to warm up and work on the nerves.  There were far more men than women checking in at this point.  For a while, it seemed only the men were being checked in, so I had my spikes checked and returned to the women’s line.  Only one person was doing the check-in (another was checking spikes). Finally, check-in began alternating between men and women.  I greeted those I knew, then did some simple warm-ups.  I chatted with Max Hamlin, up from S.C. and announcer Peter Taylor,

and spoke with some of the Atlanta Track Club folks.  It was a terrific day outside, heading to the mid-60s.  I trotted the track slowly, did some odd ball loosening up exercises and then decided to stop.   It was not even noon yet.  I changed into the track clothes, putting my outer clothes back on. 

By now, some Piedmont Pacer people had arrived.  I talked for a bit and dropped my stuff off.  I watched, from beyond the Finish line, those running the 60m hurdles;  head on is quite a different perspective.    From distant specks to looming monsters, as the younger guys cross the Finish.

Time to warm up again.  Men and women were practicing starts and warm-up exercises, swinging legs, lunges, etc.  I like to watch and learn, while I am loosening up.  Once again the worry was that I would do too little warm up (and not be capable of getting to full speed later) or too much warm up (and running out of steam during the actual race.)   I practiced a few starts, not quite sure of my start stance.  I managed to watch the women’s 800m races.  National Outdoor Champions in their respective age groups,  Lesley Chaplin (W55) (ATC) and Sonya Friend-Uhl, (W40), (ATC),, as well as my Piedmont Pacer Pal Mary Szymkowski were running this event.  I apparently missed seeing Friend-Uhl  at Nationals, but, wow, she sure sped around the JDL track on Sunday.  Way out in front of everyone else.  Of course, she was the youngest of the group; much younger in many cases. However, she has a smooth easy stride.  She made it look deceptively easy.

Time came for my 60m.  I was alone in my age group and so ran with five others from the next two lower AGs.    I got into my starting position in lane 7, but, as I later realized, it was not quite right.  Better than a standing start but not what I had used in Nationals.  Why?  Well, because I was so focused on trying to get some stamina by running 400s and 200s (okay, partially walking some of these) in weeks leading up to this event, that I barely practiced starts.  Mistake!   At the start, several of the ATC folks burst out, way ahead of me.  The others were either even with me or a fraction ahead.  The only thinking that comes into play in this short distance is: breathe!  I did remember to hold my head up, I think.  I managed to come in 4^th of the group, in a time much better than I would have thought.  But, still room for improvement, both in the start and effort exerted.   Loretta Woodward (W60) finished first in 9:49.  I came in at 11.14 (she was having tea by that time.)

Next up was the 400m.  I watched Sonya Friend-Uhl as well as Toccata Murphy (W45) and Lesley Chaplin, all different age groups, tear up the track.  When my time came, I was with four others, only one of whom was in my AG, Angela Staab, but running injured.  I was not thrilled at doing the 400m.  Would I crud out half way through?  I think I was in lane 7 at the start.  I had run a 400m on this track two years previously (in the Ultimate Indoor Runner) but did not remember the protocol well.  However, it was explained clearly enough so I knew to stay in my lane until after rounding the far bend and passing the cones.  At that point one could cut into lane 1.  I think I was ahead of Angela (not sure which lane she was in) as we progressed within our lanes.  I stayed behind the other three while we passed the cones and moved into lane one.  Into the back stretch, Barbara Warren (W65) was ahead of me.  I decided to try to pass. I moved into lane two and began edging up.  I was worried that I would burn out since she held a good pace.  I got by before the next, and final, curve and now was behind the two ATC runners.  I pushed, keeping my head up, and got to the Finish five seconds after Nonie Hudnell (W65), who finished second.  Susan Aderhold (W65) finished first in 1:27.82.  My time was 1:36.99 (might as well say 1:37, eh?)   

So, the dreaded 400m was done.  I had not walked, gone into oxygen deprivation, or had legs turn to rubber or cement blocks.  I guess, then, that I could have run a fraction faster.  But I was happy.  My time was far better than I had been having during any of my track or street practices.  The longer races followed and I watched until it was time to warm up for the 200m.  There seemed to be more Piedmont Pacers in some events than Atlanta Track Club.  For sure, there was much Piedmont yellow and Atlanta Track Club red on the track.   Of course, Carolina Track and Field was well represented with their four women aces (Kris Kazebee, Toccata Murphy, Anne Sluder, and Melanie Walker), Carolina Godiva was represented by  George Linney III (M35), who though 10 years younger, could not catch Tim Meigs (M45) (Bull City Track) who ran a terrific 3000m (9:40.80). Linney ran a nice 4:56.41 mile. There were also many unattached  competitors who ran and won their AGs in the mile.

My start for the 200m was a little better, but I think I had the wrong arm up.  And so it goes.  The actual race itself went well in that I seemed to have some energy remaining when I made the last turn.  I think I was second in this mixed AG heat.  I did come in ahead of the other two in my AG.  The main thing was that, again, I was not gasping or having leg issues.  That was a good thing.  My time of 40.82 exceeded  prior weeks  practice times.  Sure, when practicing, I run a batch of 400s (only because I have to) and then do some 200s and 100s, so I am probably worn down somewhat.  And I was trying to run only at 80% or so.  Psychologically that sounds good except that I never felt I could go any faster any way.   Nonetheless, I need to improve before Indoor Nationals. 

       getting ready for relays

I ran one relay, 4x200m, as anchor with the Piedmont Pacers and I felt (key word, felt) much faster on that outing.  Reality may have been different, but sometimes it is good to glory in the feeling.  My fellow Pacers ran more relays than I did.  Some of the women were injured but still went out and did more relays. I watched!   (2/15 comes the freezing 4-mile Carolina Godiva Geezer Pleezer!)

Carolina T&F 4x200m relayers Melanie Walker pass to Toccata Murphy

The cost of University athletics

                                         #wingsclipped

While at the Hilton Innvitational and Camel City Elite races at JDL Fast Track Indoor track on 1/31/15, I noticed a shirt that had #wingsclipped as well as saveuncwtrack.com emblazoned on the back.  What's this, I thought and made a note of it. I just now checked it out.  Apparently, UNC Wilmington is eliminating its track and field program at the end of the Spring 2015 season.  According to a news report, it currently has 93 athletes and 4 coaches.   Some of the athletes who have already made a mark have been or are currently being recruited by other colleges.  Many athletes, however, are invested in their program of studies and say it is not so easy to switch schools.

Those who are mainly interested in a future track career, and are talented, will probably leave.  Those who are intent upon their degree, may not.  Those that stay will most certainly have lost out when it comes to T&F, since school affiliation is needed for any NCAA awards or recognition.  Perhaps they can maintain their edge by competing in Open events as unaffiliated, obviously picking up the expense to do so themselves.

There is certainly a cost in maintaining a sports program.  Be it equipment, uniforms, or coaches, as well as the expenses involved in traveling to non-local meets.  Even universities must watch their expenses.  But  I wonder how UNCW's basketball program is faring.  Save the more popular sport if choices must be made. Logical.  But sad for those associated with the one being cut.  And a loss more than likely to the track and field community over time.

  

Camel City Elite Indoor Meet @ JDL Fast Track

January 31st's Camel City Elites 800m, 3000m, and mile event was preceded by the Hilton Innvitational (not a misspelling!  Inn -- get it?), featuring competitors from colleges.  I got to JDL Fast Track, Indoor Track, in Winston-Salem NC during the women's 60m hurdles.  Since I'd left home a few hours earlier without coffee, that was where I headed.  Panerea had setup on the wall behind the hurdle start area.  I have to say, that while waiting on line, I had quite a view of the athletes in their track outfits: some quite brief and others more modest.  At the gun, they all shot out of the blocks handling the hurdles with no difficulty.  Unless someone was way out front, from the rear view it was hard to tell who had the edge.

snack break between events!

I found a seat in the stands about 3/4 of the way down the track near the last hurdle, in the second lowest row.  It was tough to see the actual start at the other end, especially of competitors in lanes 6-8.  However, when the third heat of the men's 60m hurdles took off, I stood, and it was clear almost from the start, who was in the lead.  Tall fellow in orange singlet, who by the time he reached the last hurdle, was clearly ahead.  And how he was ahead!  Aleec Harris crossed the line full out in a time of 7.55. Even unsophisticated I could tell this was phenomenal. Turns out that his time was the second best world time in 2015. 

In a subsequent heat, former Olympian David Oliver hurdled in a time of 7.60, making that the third fastest world time for 2015.  In the 60m finals neither man beat his own earlier time (hard to do after such all out earlier effort!)  The order of finish in the 60m Hurdles Final was Harris (7.58), Jason Richardson (7.62), and Oliver (7.69) 

I was sitting among some women Furman athletes. Some had already competed and one was waiting for the 4x400 relay. These ladies broke out their psych textbooks (yes!  even in such an atmosphere they could tune out) highlighting passages relating to older brains (hello!) Yea -- student-athletes!

In the women's 60m Hurdles Final, Sharika Nelvis set a facility record with her time of 7.95.  Christina Manning was 2nd (8:16 in my notes) with Hayley Warren (Toronto) third in 8:18.

The women's 60m was a very tight race.  LaKaya Brookins was being overtaken by Raven Covington, but gave her last, crossing the Finish first in 7.47, but pulling her hamstring, or quad, in the effort.  She was assisted off track.   

In the men's Camel City Elite 3000m event, the gun went off, the 16 or so competitors took off, but just at the first curve on the 200m track, some got tangled up and one went down.  Bang! Bang! Bang!  The runners were called back.  Wow, does that take some wind out of the sails.  One has to get resettled mentally.  Almost all were college athletes, except for about three, including Raleigh's Sandy Roberts.  The race seemed to break into three separate packs after a couple of laps (15 total, I think).  Thomas Curtin pulled ahead of everyone when there were about two laps left and he came in first in 7:56.10.  The next fellow came in at 8:00.66.

The men's Camel City Elite Mile race was loaded with hot shots.  Olympian Leo Manzano (silver 2012 Olympics), Will Leer, Matthew Elliott and college athletes. There were 11 runners plus the rabbit. The mile is an eight lap ordeal.  Manzano was near mid-pack at the start and kept that position during the beginning laps.  With about two laps to go, Cory Leslie took the lead. With one lap to go, I watched Will Leer on the back stretch put his move on.  Manzano was two back.  Down the final 100m or so, Leer closed and he almost got to Leslie but ran out of track.  Cory Leslie of Furman Elite came in at 3:56.99 with Leer following in 3:57.54.  Elliott Matthew and Leo Manzano were almost tied as 3rd and 4th in times, respectively,  of 3:57.76 and 3:57.79.  Leslie's time is the 3rd best world time for 2015.

The women's Camel City Elite Mile was not as dramatic at the end.  It was Shannon Rowbury from the start.  She finished in a great 4:22.66, followed by Morgan Uceny, 4:30.99, and Heather Kampf 4:31.24.  Rowbury's time put her as #1 in the world for 2015!

I stayed and watched some of the women's 4x400m relay races, of which there were many, and some of the ladies were wicked fast!  But I had to leave after the first three sets.

This is the second year I have watched the Innvitational and Camel City Elite races.  Fun!

Train, slow up, cut back on gorging food

Two weeks to go before the Southeastern Region Masters Indoor Meet.  At the track on Sunday, it was maybe 37 degrees.  I warmed up with pseudo lunges -- my knees don't bend that well -- high knees, butt kicks, and a slow traverse of the track.  The plan was for 5x400 with interspersing walk 400m.  The first two were a bust.  Halfway around and I was walking.  Partial quad wipeout, partial breathing.  Result: 2:24 or so for the 400m.  I am really feeling like an ancient, these days.  I wised up a little on the last three attempts by slowing up my pace, managing to get to the finish line, without walking, in 2:02 - 2:04. Nonetheless, it was an effort!   To think -- last year I was able to do 400ms one after another (no interspersing walk) with a minute break between.  Not fast, but at least completed.

Next, I tried the 200m.  The first two attempts were hard, but I got there.  The third was a total failure. I dropped to a walk halfway, thinking no way and just bag it.

Next the 100m, but this time I decided on an 80% effort right off the bat. (One would think I had been doing that, or 50% effort in the earlier distances, based on my times, but sad to say, nope.  I was going as "fast:" as I could.  "Fast" is a relative term -- faster than a snail -- or faster than a New Mexico roadrunner?)  I did three 100m at about 80%, averaging about 22-23 seconds.

And that was it for Sunday.  Not a long or exhausting (except the 400s!) workout but all I wanted to do.  The 400s are so discouraging that it seems as if there is no point being out there, at times.  

This morning, at CG, this being Metabolic Conditioning week, by the time I got to the sprint out and back (touching the ground at each end) for four minutes, I found that after the fourth time I was slowing up and huffing and puffing. By number eight I walked part of the way out, dragging back.  I managed ten and a half by time end.  Then, it was on to the other joy: suicides! (Run out to a cone and back, then out to the next cone and back, etc)  Talk about slow grind to a halt.  I had nothing in the tank.

Time to add a lot more protein - meat -- rocket fuel to my diet!  Protein shakes five mornings a week get tiring.

At least I can go out and do some kind of running training.  Not so for the folks along the NE coast for the next week.   It will be beautiful.  To be enjoyed from a warm room looking out.

  

Once again -- not ready for competition

Not ready for   .. any track competition.  Forget prime time!

Here it is almost the end of January 2015 and I can not complete even one 400m without walking.  Forget how long it takes.  About 3 or 4 weeks ago, I returned to Sunday track practice and it was bad.  Since then it has not improved. Last week at UNC's Belk, I was able to trot around only if I maintained something like an 11 minute pace. This, after a half hour warm up of knee lifts (in my case slow and not high -- creaky knee), lunges, butt kicks etc.  When my running pal and I tried a decent run around (she recovering from knee surgery) I could not do it.  I got just a bit over 200m and bonked.  We moved onto 200m. Again, I could not complete the full 200m.  In the end I did one 100m in a partially decent speed.

It is not just lack of lung power, but leg strength as well.  Towards the end of the 200m runs, the legs felt weak.  The old rubbery feeling.  Very discouraging.

This week, I measured out about 1/4 mile on a local packed dirt-sand greenway.  The route is not flat and has some curves in it.  It is also week 3, high intensity week, of this session of Camp Gladiator.  So, early morning five days a week I do CG and then have some R&R at home before attempting the greenway 1/4 mile.  I have yet to get through any of the repeats without walking.  I made it easy by running one 1/4 mile then walking back to the start before running again.  The most I have been able to do is five repeats, none of which have taken less than 2:16 minutes and today's was 2:34!  More than a minute longer than my last competitive 400m!  (And today I felt a twinge in my left quad.  Stretching after helped.)     

Southeastern Regionals Indoor is February 8th.  I signed up for the 400m, 200m, and the 60m.  All in one day.  USATF Indoor Masters Nationals (championships) is March 20-22, also at JDL Fast Track in Winston Salem.  I would really like to drop the 400m.  I have not yet signed up for Nationals.  There are those who say I have to "defend my title".  Ugh.  That was an aberration.  The thought of trying to just get around the indoor 200m track twice is not enticing.  I suppose I can do it if I can cut back on my pace and just forget about anything other than finishing without walking.  The problem is I tend to speed up and then deflate, like certain Patriot footballs.

Too little training, endurance, muscle strength.