Two days and no running

I spent most of Sunday feeling like I was on the verge of a cold. I decided early in the day not to run at all and was glad later, when I began feeling worse. Lots of rest and a little extra sleep last night went a long way. I'm feeling much better this morning. However, I'm suffering from laryngitis so my voice is still pretty bad.

I'd like to get in a city run while the weather stays comfortable and dry. Most days make this an impossibility due to my schedule, which has become busier with the fall. A Friday lunchtime run would have been great to do this week but I've got a conflict this week. I'm looking forward to getting back out on the road tomorrow morning after two days rest. Happily, my Achilles seems to be cooperating.

Hurtin' Hattori's

Along with the damage to my Hattori's toe box yesterday, that probably came as a result of so much downhill running during the race, I also managed to aggravate my right Achilles to the point of great discomfort. This injury has been a long time coming. I started to notice some pain at the back of that foot (just above the heel) some weeks ago, but it never became worse than an uncomfortable distraction. It wasn't too bad after the race yesterday, but later in the day I felt some sharp pains as I walked around.

I don't know why this problem developed. If it is the Hattori's, I'd think the injury would have happened on both Achilles tendons. But running related injuries never seem to occur symmetrically. It could be a combination of the shoe and the way I run. I've been icing the area and taking Aleve since last night, and that combination has helped a lot.

I considered doing an easy run today, just to get outside, but I decided that might do more harm than good. A slow, easy recovery run wouldn't help my conditioning and it would definitely put more strain on the Achilles. I'm probably going to do most of my running in the Mirages over the next two weeks to see if that helps the problem. I love the Hattori's but they may be getting to the end of their usefulness. I have another pair of Hattori's that I can start to use once my Achilles feels better. When I do, I'll know to replace them soon after I reach 200 miles.

Race Report: Oyster Bay 5K

A sweatshirt as a race shirt - very nice touch!

Today's run (Town of Oyster Bay Supervisor's 5K): 3.1 miles (26:52)

Do you know what I like about racing in the fall? Everything. What could be better than a cool, clear morning, sunny skies and no humidity in the air? Answer: all that plus trees with leaves turning from green to gold. That was how I felt as I walked toward the registration area off East Main Street in Oyster Bay this morning, just prior to today's race.

I don't do too many 5K races. I actually prefer to compete in 10K's because I like the strategic balancing of speed and stamina over 6.2 miles. But 5K's can be a lot of fun because they allow you to push harder without having to worry about having enough left by the end. Today's race worried me a little because I knew that the first 1.4 miles were mostly uphill. I trained for that and actually looked forward to the challenge, but I'd never run this course and I really didn't know what to expect.

Registration was a snap, people were well organized and the volunteers were very kind and gracious. The woman who handed me my race shirt - a nice quality sweatshirt actually - wished me good luck and I knew that she meant it. The acid test for any race is how well they plan for pre-race requirements (Porto-Poti's). There were a number of them available, which kept the lines short, even as we got close to start time.

I headed to the line about ten minutes before the 9:00 AM start and ran through some dynamic stretches. The crowd was thickening and I thought I had positioned myself fairly well towards the front. Looking behind me, I saw that I was more than 3/4 of the way toward the back. I figured I'd either pass people to gain position or I wouldn't. Based on results I think I probably passed a quarter of those ahead of me, by the end.

230 miles later

It took me 12 seconds to cross the start line after the gun and, unfortunately, there was no starting line sensor to record those of us who lined up farther to the back. If there was a sensor, I would have recorded a time of 26:40 for an 8:36 pace. My official pace was 8:39, so not that much different and still under 8:40. I think I ran it pretty hard, because after the race I noticed that my Hattori was ripping at the top.

The first third of a mile took us along South Street and then right on Berry Hill Road where the street begins its uphill stretch. We continued up the aptly named Berry Hill for over a mile and I was able to gain some position. I passed a number of runners who were struggling with the elevation at that point. About halfway up this road I realized that I wasn't struggling with the hill at all. In fact, I was actually enjoying myself.

I encountered the first mile split sign along Berry Hill Road, that read 9:08. I knew that I had another half mile before we turned on Sandy Hill Road that would take us back into town for the finish. I knew the steepest part of that road was still to come, so I prepared for it and tried to maintain this pace until I reached the top.

When the turn came I was certainly relieved but still thinking that I was having fun. One of the spectators yelled "Hard part's over!" and I hoped that was true. We immediately went into a downhill charge that set the stage for the second half that was primarily downhill. I appreciated that but downhill running still takes a certain amount of work. But yes, it's much easier than running uphill!

I came through mile 2 at 18:00 which meant that I made up time from my mile one pace. I hoped to continue that progress as we bombed along Sandy Hill Road, past houses with people cheering at the end of their driveways and a construction crew who were doing a big excavation. I wondered when we'd be making the turn onto Main Street and suddenly I noticed runners taking a sharp left that signaled that I was close.

East Main had a short hill and on the way down I saw my parked car. That told me I was close to the finish line. Seconds later I saw the 3 mile split sign showing  26 minutes and I dropped down a gear for the last tenth of a mile. When I was within 100 feet of the line, a teenage boy tried to pass me on my right to beat me to the finish. I increased my pace and beat him over the line by a second.

There was plenty of water, juice, electrolyte drink, bagels, cookies, energy bars, fruit and even gourmet cupcakes waiting for us at the end. I had water and some electrolyte drink but just about everyone else had a softball-sized cupcake in their hand. Nicely done, my complements to the race organizers.

My family couldn't join me this morning because of activities related to my son's birthday but they were all excited to hear how things went when I called. Having parked on the road that led to the finish line, I needed to wait another 25 minutes for the last runners to finish before I could start heading home. It was fun to sit in my car and see these runners and walkers going by. It's hard work no matter when you finish and I admired the efforts of these people as much as those who crossed the line in less than 20 minutes.

This was a great race and I look forward to running it again next year. Next on my schedule is the Run for the Warriors 10K in November followed the next weekend by the Long Beach 10K Turkey Trot. I'm going to try to do a December race this year, if schedules work during that busy month.

A little wind may make a tough course tougher

It was nice to take a rest day this morning, especially since it's been a busy week. I probably should have run through a quick set of core exercises or done some upper body work, but I decided to enjoy my coffee and the extra time instead. I'm hearing that the rain will clear out tonight but tomorrow morning will be very windy. I'm not sure what that will mean to runners, but if the wind comes from the south that long hill on the first mile and a half will be a lot tougher.

Again I've reached the point where my training ends and the result of that effort will be reflected at the finish line the next day. I'm not expecting a 5K PR considering the hilly course and the possible wind issue. Either way, if it's tough for me then it will be tough for the hundreds of others who will also participate. This may be the first time I race in October. Seems hard to believe, but I think it's true.

Correction: I ran the Cape Cod Marathon Relay in October!

Next run: the Oyster Bay 5K

Today's run (treadmill): 2.6 miles

After hearing reports of rain throughout the night and into the morning, I prepared for an indoor workout today. It was damp but not raining when I got up, but I still stayed with my plan. While I was having my coffee, I decided I'd use the treadmill rather than the elliptical. I wanted to end my taper with a run.
Today was about reinforcing my conditioning and then resting until Saturday morning. I'll probably run through my 15 minute set of core exercises tomorrow morning but that will be it in terms of working out. The weather for Saturday is supposed to be clear and cold so I need to decide what gear I'll wear for the race.

The 5K kicks off the annual Town of Oyster Bay Festival that features many events and live entertainment. I'll be curious to see if that means big crowds at our 9:00 AM start. I hoping I'll be able to park close to the registration area. Every race brings new experiences and I'm looking forward to that.