Turkey Trot 2019 Race Report

Seems like I have a knack for picking "challenging" races.

Yesterday, I decided to run the local Turkey Trot 4 mile race in Peoria.  It was my first time running this event and I couldn't find a course description on the website so I went in blind.  However, I knew it was run at Detwiler park which also hosts the state high school XC meet so I figured it would be utilizing the XC course...  not so much.  The other feature of Detwiler park that is built into the Bluffs on the West side of the Illinois River and features a very large hill...  this hill was heavily utilized for the race.

I didn't pre-register for the race because I wanted to wait to see how the weather turned out... the weather turned out beautiful:  Sunny and 52 degrees.  I got to the race about 50 minutes early and quickly signed up.  Then I warmed up with 2 miles at ~8:45 pace.  I'd been going easy since Wednesday due to some knee pain I've been feeling and my only run had been 2 not particularly inspiring miles on the treadmill on Friday evening.  During warm-ups I didn't feel great... legs weren't hurting really (partially thanks to a strategic does of Ibuprofen) but I felt pretty flat.  I just hoped things would sort out once I got into "race mode".

It wasn't really clear where the starting line was so after I finished warming up I went over to where  a bunch of runners were congregating.  Turned out to be the starting line (go figure)... We all lined up and the race official described the course.  Go left for 1/2 mile... then up the hill for a mile... then down the hill for a mile... then back around the park, through some trees, one more loop around a field and then b-line to where 2 cars were parked in the middle of the field... the timing mat for the finish was between the 2 cars.

Then with little fanfare, he said set...GO.  And we were off.  Barely had the change to start my watch. I had lined up in about the 3rd row and went out at a comfortable pace.   The first half mile was flat on the road past some soccer fields.  It was into a bit of a wind so I tried to draft a times off people but just kept passing them.  The people I was passing were breathing hard and I wasn't so I figured I was doing okay.  My watch said 6:37 pace.  By the end of the first half mile there was a group of 5 people up ahead all running together and then me by myself.  After the first mile stretch the road turned right and the uphill section began.

The next mile was pretty much all up hill (with maybe one reprieve in the middle for 100 meters or so).  My legs were burning more and more.  I contemplated walking several times.  I pictured myself being passed by everyone as I shuffled along to the finish.  I willed myself to keep running but kept slowing down.  As I climbed the last 1/4 mile of the hill I was passed by a runner.  I entertained the idea of staying with him but I couldn't pull it off.  I trailed him by ~50 feet as we crested the hill.  At this point my average pace was up to 7:45.

After another right turn it was time to head back down the hill.  I opened up my stride and bounded downward.  Occasionally I ran on the grass on the edges of the road to muffle some of the shock.  My legs pounded with each step.  I kept focused on the runner ahead of me but never really gained any ground.  At the bottom of the hill there was a TV camera from the local news.  I hammed it up for the camera sticking out my tongue and doing some hang loose signs with my hands.

By the end of the hill my heartrate was down to ~130 and aerobically I felt pretty good but my legs not so much.   At this point my average pace was down to 7:20 and I figured breaking 30 would be a decent showing. We tuned right again and repeated the starting section of the race with a flat 1/2 mile section past the soccer fields.  I kept pushing at a comfortable hard pace and the legs started feeling a bit better.  By the 3 mile mark the pace was down to 7:14 and dropping.  I kept chasing the guy who passed me but never gained ground.  At the end of the road we turned left instead of right and hit the grass to finish the last mile or so on the XC course. With about 1/2 mile left I caught up to a 18 year old.  As I passed, I surged the pace to ensure he wouldn't try to hang with me.  By now the guy who had passed me on the hill was getting farther and farther away and any hope I had for catching him was gone.

We cut through some trees and looped a field for a final 1/4 mile... after looping the field the course cut left past a field and then it was a sprint to the finish.  I pushed it to the end and finished with a time of 27:13.  At the finish line had hot chocolate but no water!  Probably appropriate for most late November Turkey Trots but not the best for a 52 degree day.  I drank two anyway as I was thirsty.

After a brief chat with the guy who had passed me I continued on for a 1.5 mile cool down feeling tired but overall pretty good.  My aerobic conditioning seems to be ahead of my leg strength/speed for now...especially with the hills.

After the cooldown it was time for the results.  I wound up 6th place overall but 3rd in my age group... total bummer.  Top 2 in each age group got a free turkey and all I got was a trophy.  Oh well, tough to be 40 I guess.

According to the results I ran 4 miles at 6:48 pace.  According to my watch I ran 3.8 at 7:10 pace.  According to Google maps it was more like 3.92 miles for a 6:57 pace... I'll split the difference and go with that.

Couldn't check my split times on my watch because the run disappeared for some reason. Not sure if I accidently deleted it at the finish line but I don't really think so.  I'm pretty disappointed in the Apple watch experience... should have got a Garmin.

Today I'm feeling it in my glutes... You'd think after all the hills and mounting climbing I did in New Caledonia I'd be better at hills but it was still killer.  Still love the hills though... Might have to try this one again next year.

The great outdoors

32 degrees with no wind felt warm today?!? Warm enough to run outdoor anyway.

5.15 miles
44:47 duration
8:40 pace

Did my general 4 mile loop but then cut down to the park.  5th mile included the 4Xstrides.

Got out at 6:30 with the sunrise and it was actually a pretty enjoyable run.  Trying to be more mindful of my surroundings and less focused internally when running easy.. enjoy the run and the scenery.

Was going for a slow/easy pace and achieved it.  Legs were fatigued and didn't really want to go faster.  Surprisingly enough the strides worked wonders for loosening me up at the end.

Back on the treadmill

Really though I might get outside today as the temperature felt bearable as I opened the back sliding glass door this morning to let my dog out.

But 30 minutes later when it finally started getting light outside it was raining!  Fuck Winter!!!

So I changed into shorts and got on the treadmill and wound up running a pretty decent session.

7.19 miles
1:00:03 duration
8:21 pace

Started off at 8:49 pace, then 8:34 pace, then 8:20 pace, and finally 8:00 pace.

Started off with the plan to run 4...  Then I kind of got in a zone and my treadmill stat addiction took over.  As I got to 4 I decided why not 5.  Which then was why not 6.  Which then became why not a 10K...  at which point I figured a even 7 could work which then lead to might as well make it an hour long run.

Was still feeling the 13 on Sunday slightly but worked it off once I got moving.  Feel like my legs are really starting to absorb the miles better.

Do have some ITB tightness on the right side also my knees have been sore/creaky for the last month.  Kind of worried about the knees but they're mostly just a nuisance.  I'm thinking it's time for new shoes though.

My first 1/2 marathon (length long run)

On Sunday I added another 1.14 miles to my farthest rung and 5:45 seconds to my longest run.

Also, recorded my first 1/2 marathon length run which resulted in a 1:46:24 training PR.

It was 32 degrees on Sunday morning but I convinced myself to bundle up and hit the road at 8AM for a long run.  With the gear I was wearing I felt pretty good for the first mile... I worried that I was going to overheat but I never really did, in fact on one of the later miles into the wind I was quite glad to have it.  

I had 13.1 miles in the crosshairs.  Took off at a 8:13 first mile that felt easy.  Slowed down to 8:20 on the 4th mile which was my slowest mile of the run... not sure why that 4th mile is always slowest... starting to think it might be mental… or maybe its a gradual/hard to perceive uphill stretch?

Cruised along the rest of the run feeling pretty good.  Knees have been a bit wonky but they came around after a couple miles.  

Started feeling the fatigue the last 3 miles but stayed focused on my form and finished fast with a 8:07, 7:55, 7:49.  

13.29 miles

1:48:22 duration

8:09 pace

Was pretty wiped out after the run and spent the rest of the day lounging.  Still fatigued on Monday so I did a easy 45 minute bike ride to loosen up.  Hope to hit the treadmill/run tomorrow for some more mileage.

My longest long run, some treadmill work, and a treadmill workout

Sunday was nice (39 degrees!) so I got off the treadmill and back on the road.

Added 1.11 miles to my farthest distance and 10:25 to my longest run time.


Total distance: 12.15 miles
Time: 1:42:37
Pace: 8:26

Started off slower than typical (by intent) with a 8:41 mile and hovered around that pace for the first 6 miles.  Slowest mile was mile 4 at 8:58.  Started picking it up at mile 7 with a 8:27 and ran in the 8:20s for miles 7-10.  Closed strong with a 8:11 mile followed by a 7:33 last mile.

Started with my "typical" 8 mile loop but turned by the high school track and did the hilly section of my 4 mile loop.  Mile 9 was the hills and straight into the wind... things got easier after that.  Besides the distance record, nothing particular exciting about the run.  Pretty much felt good the whole way and was happy I was able to control my pacing properly.

Monday I hit the treadmill for 4.02 miles at 8:46 pace.

Tuesday I was at a hotel in Blytheville so hit the hotel treadmill for 4.25 miles at 8:34 pace.  I feel great for this run and my left hamstring starting cramping a bit at the end but it seemed to quiet down once I stopped running.

Wednesday I was back home and decided to try to up my treadmill game with a tempo workout.  Ran 5.53 miles at a 7:35 average pace.  First mile was at 8:49 pace to start and gradually worked to 8:00 pace.  2nd mile I gradually worked down to 7:20 pace.  Mile 3 I ran at 6:59 pace and mile 4 I started at 6:49 pace for the first half and then 6:40 for the 2nd half.  Then backed the pace off to 8:00 for the last 1.53.  

The quick pace felt pretty good and I never got breathing too hard.  I listened to music for the tempo part and focused form and staying tall and loose.  Took more focus by the end to hold form but was mostly ok.  Lots of concentration to keep from falling off the treadmill!  8 minute pace felt like a slow jog after.

Adapting to the treadmill

There's only one thing I hate more than running on the treadmill and that's running in the cold! Actually, I don't hate running on the treadmill... it's just so boring and unnatural!  It's tolerable but not enjoyable... feels more like work then fun.  But it was 14 degrees when I woke up this morning so treadmill it is!

This was my 7th run on my home treadmill since I bought it, but the first treadmill run I'd categorize as good (i.e. quality).

7.40 miles
1.0 incline
1:00:09
8:08 pace

Miles 4-6 were ran at 7:30 pace...  Found I was able to hold this effort pretty well and running faster made it at least a little more fun.

Today's workout brought the weekly mileage total over 30 miles (30.74).  May try to get in a few miles tomorrow as well but we'll see before my long run on Sunday.

Looking to be a long winter but I'm hoping I can persevere so that I can really excel next spring.

A training post

A big reason I started reposting on this blog was to document my resurgence of training so I could look back at it in the future (I also have an excel spreadsheet but that just seems less personal).  

After traveling for 3 weeks, I've fallen away from my training post updates so here's a brief recap:

I took the weekend off after my trip to recover a bit from the jet lag and then started working back into my training:

3 back-to back-to back runs of ~5K.  The first at 8:04 pace, the next at 7:56, and the third at 8:56 pace (which also happened to be my first treadmill run of the impending winter season). 

Followed that up with 2 more treadmill runs:  7.01 miles at 8:53 pace and 4.25 miles at 8:34 pace...  we'll see how things progress as I get adjusted to treadmill running but for now it seems like I'm going to be slower on the treadmill.  Maybe not a bad thing because even though the slow pace feels equivalent to a faster pace on the road, my heart rate is lower and my legs feel pretty fresh after the run is over.  Could be a good opportunity to increase mileage and build aerobic capacity without wearing down or getting injured.

Sunday I was able to get out on the road.  Temp was 40 degrees with a wind.  I didn't exactly enjoy it but it was tolerable.  Coming back from a pacific island climate probably doesn't help so maybe I'll adjust a bit but I've never enjoyed running in the cold and probably never will.  I wound up doing 9.09 miles on Sunday at 8:10 and it felt good.  Longest run I'd done in over a month!  Hit the first two miles in 8:09, 8:14... then slowed down on the back stretch 8:29, 8:25... before picking it up 8:09, 8:11.  At mile 6 I decided I was feeling good and would run 9 miles instead of 8.  Hit mile 7 at 8:04.  Mile 8 was straight into a strong chilling wind.  Felt like I was running into a wall but still hit it in 8:03.  Strong last mile at 7:50 and felt good at the end.

Ran outside again on Monday and got in 4 miles at 8:13 pace.

Back on the treadmill Tuesday for 5 miles at 8:40 pace.

Back outside today for 5 miles at 7:57 average pace.  8:19, 8:09, 8:04, 7:59 and 7:16 for the last mile.  Again, not too cold today but not exactly enjoyable either.  Could be one of my last days outside for a while as the temperature is poised to dip into the 20s. 

Time to adapt to the treadmill. 

Raid de Hienghene Race Report

Saturday October 12th I got the opportunity to run my first ever trail race.  I was traveling in New Caledonia for work and happened to notice in a brochure I read on the plane ride over that there was a "adventure" race near where I was staying.

Ready for adventure, I woke up at 4am on that Saturday morning and began the 2 hour drive across the island, over winding mounting roads, to the city of Hienghene was the race was scheduled.  I made the drive with no issues with just a few brief pit stops to admire the raising sun.

Upon arrival, I quickly found parking and made my way over to the registration area to retrieve my number... this happened seamlessly which gave me an extra 2 hours to warm up and survey the area before the 8AM starting time.  The race took place at a local tribal community (Tribu de Werap) and there was a big congregation area in the middle of the village with a pavilion.  Many of the racers had camped out the night before and the locals were already preparing the food for a post race feast (grilled fish and meats and local delicacies wrapped in banana leaves and cooked in the ground over coals).  The land scape was beautiful with streams, mountains, and forests in all directions.

There were two race distance options a 7.5 km "mini raid" and a 17.8 km "grand raid".  I was very tempted to sign up for the grand raid but ultimately decided it would be better overall to run the shorter distance so that I'd reserve so energy to spend the rest of the day doing other activities. The "grand raid" started at 7:30 so I was able to observe the start.  I then spend the last 30 minutes warming up.

10 minutes before the race was scheduled to begin I made my way to the starting line, but when trying to enter the corral I was stopped by one of the race attendants.  He was speaking in French so I could not understand what the issue was... luckily someone nearby spoke enough English to translate and explained that I could not participate in the race unless I was carrying water.  I looked around and realized that every other participant had a camel pack on...  I tried to argue that it was only 7.5 km (I figured even at 8 min/mile pace it would take less than 40 minutes) but they weren't having it so I quickly went to my car and retrieved a 1.5 L bottle of water.  After a shrug from the official it was determine that this was sufficient to let me enter into the corral.  There were 236 total participants and I decided to line up in the middle not knowing what to expect...  then an announcer commanded the start and we were off.

Most people were jogging slow and I started passing everyone.  About 600 meter in I got fed up with carrying my water bottle and tossed it to the side... haha, jokes on them 😏😏😏!!!  The race took a quick right and we started down the trail...  another 200 m down the trail we encountered the first signs of incline.  People really started slowing down now with some walking.  I thought to myself "what is this shit, walking in a race?!?" and I started passing even more people.  This went on for a quick bit and then suddenly we were running straight up a mountain.  At this point everyone in front of me was walking and guess what... I was walking too!  I just latched on to the guy in front of me and tried to keep pace with him as we hiked up the mountain as fast as possible... by the 2km I was feeling it and was wondering how much climbing was left...  turned out to be another 1 km and the path got steeper and steeper.  

As we finally crested the mountain the sun was beating down, the temperature was 90F, and I was seriously regretting my decision to ditch my water... haha jokes on me 😖😖😖!!!  Luckily there was a checkpoint at the very peak of the hill (422 meters of climbing).  They had a big jug of questionable looking water and some reusable questionable looking cups on a table, along with some orange slices.  Well, I didn't question the water long and quickly dumped the water down my throat.  I set the cup down on the table to be refilled for the next victim and then grabbed a couple orange slices before taking off down the trail.

At the top of the mountain, things flattened out a bit (relatively speaking) and the course continued along single track rolling terrain along the ridge of the mountain for the next 1 km.  Being unaccustomed to trail running, I found myself missing the trail and stumbling a few times and really had to focus to keep my feet landing on the trail to prevent a tumble down the side of the mountain.  Near the end of the ridge, the trail entered a wooded area and I got a dose of much needed shade accompanied by some much unneeded additional climbing... as we completed the final ascent, the trail broke out of the woods and I could see the steep descent before me. 

The next 1km was all downhill...  400+ meters over 1000 meters turns out to be quite steep!!!  At first the downhill was welcome after all that climbing but my elation didn't last for long as I skipped, hopped, stumbled, and slid down the steep, loose, and narrow trail.  Each step was pure concentration as I tried to a) not lose my step on the loose dirt and break my body,  b) not blow out my knee as I fought to maintain balance and c) avoid breaking my ankle on the numerous roots and rocks.  Being less adapt at downhill running than some of the other more experienced trail runners I started to get passed by people.  Halfway down I attempted to step to the side to let someone pass and found that my quads were so fatigued I couldn't stand in one place without wobbling.  I steadied myself on a tree and then continued onward.

Farther down the descent the trail entered the woods again and there were two race attendants waiting there with a stretcher...  these are the moments when you really start questioning your own mortality.  Also, questioning "what the hell did I get myself into?!?"  Further yet, the trail got even steeper and I began to wonder if I was actually going to be able to make it all the way down before my legs completely gave out.  A couple more people passed me and they were sliding down some of the steeper sections on their butts... EUREKA!!! I followed suit and was able to complete the final few steep areas.  Finally I was all the way down the mountain and the trail opened up to a road crossing with a race attendant pointing the way.  I was so fucking happy!  I gave him the biggest shit eating grin... crossed the road and hit a 5 foot decline into the woods again and that grin dropped right off my face.  I somehow made it down that last drop and onto the trail and it was flat going for the last 2 km.    

The trail wound through lush treescapes.  Now on flat ground my legs started loosening up and I started picking up speed.  I passed a few people who had passed me on the downhill.  We ran through a creek and I didn't even try to avoid the water... just reached down and splashed it on myself in an attempt to cool off.  The race continued past the parking lot where my car was parked.  I ran to my car and quickly chugged a bunch of water...  also grabbed my phone so I could take some photos at the finish.  Probably cost me 20-30 seconds but it was worth it... after the brief respite I continued on through one more creek and then onto the final road to the finish line. 

I wasn't entirely aware of the course details but knew I had to be getting close.   Maybe 1 more kilometer?  The final section was on pavement and I felt in my element again.  I surged forward passing several more runners.  I caught up to one last runner and heard music and people up ahead. We turned the corner and I could see the finish line about 100 meters ahead.  The guy I had caught tried to make a move but I turned on the kick and blasted past him...  it was fun and nice to know I still had some speed left in my legs after all the punishment I had subjected them to.  

As I ran through the chute they took my number and handed me a big hand-weaved reed basket of fresh island fruits and raw sugar cane.  I greedily sucked down a post race soda and stuffed my face with fresh fruit.  Then walked to my car to change out of my wet shoes and to retrieve my ill-advised cast-off bottle of water.

I hung out at the finishing area cheering on some of the other finishers.  Finishers trickled in for the next few hours.  Some of them had run the "Grand raid"... thank god I had the foresight and maturity not to sign up for that... I might still be out there on the course if I had!

Eventually they began posting the results... I was 19th out of 236 people...  Not bad for my first trail race especially since my normal training routes are surround my corn fields not mountains!!!  

After most of the people had finished, the post race feast began.  I stacked my plate high with meat, rice, vegis, and fish...  and quickly ate it all.  It was amazing and tasted better since I felt I earned it...  Belly full and legs wasted I made my way back to the car and began my journey back to the hotel.  At this point I was rethinking my asperations for the rest of the day...  my desire for kayaking on the bay seemed ridiculous and was replaced for desire for laying around...  I did stop at a couple beaches to check out the ocean wildlife and swam in a cool mountain stream as I made my way back so the rest of the day wasn't a total waste.  

My legs on the other hand were a total waste.  My quads were completely destroyed.  I woke up Sunday morning super sore and by Monday I could barely walk.  I hobbled around for most of the work week and was finally able to get out for a recovery run of 3.6 miles on Friday (6 days later).

Oh well, it was a well needed break even if it was forced and I had a blast.  Hope I get the chance to do it again some day!  Trail races are suddenly on my radar.

Race elevation profile below:

New Caledonia training update

Just got back from a 3 week work trip to New Caledonia (a tropical island in Pacific).   It was just going into summer there and the weather couldn't have been more beautiful.

I couldn't find a flat area on the whole island so I wound up running a ton of hills and although it slowed me down a bit it never really became unmanageable.

My running highlights of the trip included a 7.5K trail race (my first) that went up and down a mountain.  This was my first ever trail race and the downhill was much more brutal than anticipated, resulting in trashed quads that limited my ability to walk for almost a week (much less run)…. race report to follow.

Besides that, there was an awesome bike path that ran near my hotel out into the country side that included rolling hills, spectacular views, and little to no traffic (a couple photos from the path below).

I used this trip to begin my offseason.  Got plenty of base pace miles in but nothing too long or fast.

Ran about 40 miles including the trail race...  The reduced mileage was much needed so I'm glad this trip (and trail race) helped force this reduction.

Besides running I got plenty of exercise, hiking up several mountains.  Wound up with an all time step count record of 160,355 for one week and climbed 760 floors that same week... to top it off I lost 3 lbs during the trip.  Considering my general problem of never being able to lose any weight this was a much appreciated bonus.