Race report: HBC Run for Canada 10K

IMG00194, originally uploaded by yumkerun.

First off, Happy Canada Day! You can find the Toronto results here. All HBC runs here.

What a beautiful July day for a race. Not hot at all in the morning, actually, it was a coolish 13C this morning, but rising fast. I got up early to eat a few pancakes then, as the race site is 2K from my condo, I did a warmup run to the race site, arriving there around 7:30.

Lots of people doing the race this year, almost 1600 compared with about 1000 last year. I have a feeling this is going to become a mainstay on the race calendar if it can attract those numbers. It's my first time running that race but at the same time, it is run exactly on my home course, a route I take 4 out of 6 running days.

The race raises money for our Olympic athletes and it's timed for our national holiday, so a good cause and good timing for a Tuesday morning race. I had no real goals running this but my thought was to at least make it an LT paced run and harder if I felt good.

The first kilometre I spent quite a bit of energy weaving through the crowd trying to find my pace. A lot of slower runners seeded themselves up front but I passed the first kilometre mark in 4:10. I tried to settle into the run but I found my mind wandering. I was looking up at the sky, I was closing my eyes for bits, just anything to stop thinking about the effort.

I got the big wakeup call when the 2K split came in at 4:21! I immediately went into a higher gear and started to race in earnest. Kilometre three I think included a downhill bit and I started to target runners ahead, clocking in at 4:06. I was kinda surprised that the race was going by so quick and I didn't feel like I was giving total effort. The wind was cooling me and we had shade to run under, so that was nice. What wasn't was the race shirts they gave us. I run in singlets so running in a T (and a heavy one that was a size too big for me) made me feel like a kid with an oversized shirt.

I hit kilometre four in 4:11 and kilometre five in 4:11 as well, under 21 minutes for the first 5K, not my fastest half of a 10K. I took a few sips of water at each water stop but I decided to run by them hard.

In the second half of the race, a runner going at a good clip came past me. He was running at a pace that I could sustain so I hung on to him on his heels. I'm sure I helped him push it a bit, but in the next three kilometres, we proceeded to keep up a good pace and pass about 10 runners. Six in 4:07, seven in 4:07.

The eighth kilometre included a hill (about 40 feet climb) that I always run with strength. It's not a killer hill but when you're racing, it takes big effort. At the bottom of the hill was a water stop and I took a sip and started to up the pace, shaking off the runner I was pacing off for the past two kilometres. I did the kilometre in 4:11 and gained on quite a few runners.

The trick to this particular hill is that it crests, flattens out, then there is a gentle slope. Every time I run it hard, I hit the crest and up my pace, I coast for a bit to recatch my breath, then accelerate into the downward slope.

The last two kilometres were great. I was running alone but 100 metres ahead of me was a big group of 8 runners in formation. I made it my goal to bite at their heels with a kilometre to go. I upped the pace and I sensed that they were fading and caught one of the runners. After I passed him, he surged on me but I hung on, only to pass him about 200 metres later. The last 800 metres, I caught two more runners and passed them strongly. Then it came to a few final turns and we were all running hard. I broke into a near sprint in the final 200 metres and passed two more (while being passed by one).

Kilometre nine was done in in 4:04 and the final one in 3:49 (6:10 mile pace). The last 220 feet was done in a breath taking 4:40 mile pace, my Garmin says (It may be lying but I do remember pumping my arms like a sprinter).

Final time of 41:31 which is 10 seconds slower than my PB but I'm happy since it's the second-fastest time I have and given the nature of the mostly flat course, it's great compared to my downhill 10Ks i've done in the past three years. I didn't come here to go for a PB. Today was really supposed to be a recovery type run after Sunday's 20 miler so I'm really pleased my legs had more than I thought.

Chip time: 41:31
Pace: 4:11K
Place overall: 62/1599 (96,1 percentile)
Place in men: 56/727 (92,2 percentile)
Place in age group: 14/177 (92 percentile)

Saw Fran after the race and caught up. We jogged back to his car and I finished my mileage for today with 12 miles.

Race report: Capitol Hill Classic 10K

Capitol Hill 10K, originally uploaded by yumkerun.

It was only 14 days ago when I ran the Flying Pig Marathon but a week ago, I saw that this 10K race was on and was excited to sign up. The race is in DC and it loops around RFK stadium, features some running in some beautiful neighbourhoods, a plunge down Independence past the Capitol Hill, then up the hill again in the last mile or so.

I was up early at my customary 3 hours before race time to eat half a bagel, then back to bed. The race began at 8:30 so I left R's place shortly before 8 a.m. and did a warmup run of 2K to the race site. It was slightly cool, a little windy but otherwise a perfect day for a race.

It was a pretty good crowd gathered there. In all, about 2,300 runners were slated to run the race. I arrived, did two striders then settled in for the wait. I couldn't stop yawning -- I guess I was still tired and not that apprehensive. In my mind I wasn't in 10K race shape without hurting myself so my goal was to do about 4:10Ks to bring me in around the 42:30 mark, with my mind set at going sub 42 minutes.

A lot of speedy people -- saw a lot of logos from local races (10 milers, 5Ks) and a few marathons (National in DC, Las Vegas). They ended up delaying the start (ha! again!) for about 10 minutes and we were away.

I started off conservatively. I didn't want to go out too fast like I did for my last 8K so I wanted to run at a 'comfortably hard' level. A lot of runners started off really fast but I kept my pace in check. After about 500 metres, I saw my Garmin was flashing a pretty fast pace so I slowed it a tad and settled into it. My first five kilometres (which could have been off by a 100 metres) were

4:06
4:08
4:07
4:23 (a big huh?)
4:14



So I hit the 5K mark just below 21 minutes (20:58ish) and I knew that this was not going to be one of these PR days given the big hill at the end.

During the first half, I was just pacing and doing a little moving forward, picking people off who had gone out too fast. I passed a guy around the half way mark who I overheard at the start saying to someone he wanted to run a sub-40 but had 'just started training.' I passed the other guy a few kilometres later.

Since this run was just a tad quicker than my targetted LT runs I just treated it like it. We hit two water stations, and I took them quite well, not really slowing down much. I shed a lot of runners in the next bit. Some where breathing hard, so I consciously checked mine and it was going well

6K: 4:10
7K: 4:01

Then we hit the hill on the down side, and my 7K time shows me speeding up. I was passing a lot of people on downhills. Maybe it's because I've run a lot of hills during my past three races, but I took them well and maintained my cadence. The next kilometre saw the turnaround, which I took wide (not losing much speed) and made some ground

8K: 4:06

Then came the hill. It loomed large and I was confident I could take it. There were several packs of runners ahead of me in the next 150 metres. I was running alone at this point and I reminded myself to 1) quicken the strides 2) run at the same effort but allow the pace to drop 3) monitor my breathing to make sure my heart rate didn't go go high or my breathing to foot fall pace to drop. I took the kilometre including the hill in 4:18, which was quite good. I passed all the runners ahead of me and I knew that as I crested the hill that should turn up the pace for a bit to settle into a quick rhythm again.

9K 4:18

I looked at my watch and I had about a kilometre to go. My heart rate had spiked and my breathing had increased but I poured it on a little while taking deeper breaths. I targeted even more runners ahead of me and started to gain on them and passed them. We hit the final turn and I knew I wouldn't go sub 42 but still had a strong end to it. I saw the photographer, mugged for him, then turned. Saw the finish line, gunned it a little more, saw R., slowed down for her to take a picture (didn't work) and then gunned it again to the end. Final kilometre in a quick 4:04 and the final 200 metres done in about a 3:37 clip.

Final chip time was 42:24, my third fastest 10K I think but given I'm two weeks out from marathon and treated it as LT/race, i'm pretty happy. It was a fun race with a great vibe. I'd do it again for sure.

Chip time: 42:24
Place gender: 97/1026
Place group: 15/166

Photos from the race can be found here, google searchers.

Race report: ZooRun 10K

A great day for racing and even if the conditions and the course weren't perfect for a fast 10K, I ran my heart out and smashed my personal best. Yay for marathon training and a big cheer to the Pfitzinger program.

I was pretty tired going into today's race. My brother and I stood through the Van Halen reunion concert -- tonnes of fun, we had 23rd row tickets and had a great view of the stage (Yes, they placed Running with the Devil to my delight). But with that and making the trek back to my parents' home on public transit meant I was on my feet all night. I took an old bed at the homestead, and was in bed by a late 2 a.m.

I opted for extra sleep instead of eating an early breakfast. Out of bed at 7:20 a.m., changed into shorts, singlet and ate half a bagel with peanut butter while hydrating on Gatorade. JellyP and her sister arrived at my place after 8 a.m. and we headed north to pick up their cousin. They are doing a family run, which is a cool idea. We made our way to the zoo and I saw that everyone was wearing late fall outfits -- long sleeves, jackets, etc. I quickly decided that the wind -- and lack of sun -- made it too chilly for me to wear a singlet so I quickly changed into Saucony long sleeve zip-top.

We got our chips, checked our bags and proceeded to line up with hundreds of others for a lot of portapotties, but with 12 minutes left to the start, I decided to find, er, wilderness to help relieve last minute duties.

I lined up right at the front, calmed myself, and went over my mental checklist: 1. Don't run the first kilometre too fast. 2. Remember to hang tough in the middle miles/kilometres 3. Save some energy for the final kick.

I also flashed back to my personal best time in the 10K distance, set two years ago in a net downhill course called Canada's fastest 10K. There are so many downhill segments that I think it boosts your 10K time by about a minute if not more. The time was 42:01.

My goal was to do what I thought I was capable of. I managed a 4:22 k/pace for the half marathon two weeks ago, I have done 4 to 4:15 paced lactic threshold runs and my track work is aimed at a 4-minute K (5K pace). So my target was to try for 4:10s and faster if I could but not too fast. If anything, I wanted to be sub 43 minutes.

The course winds its way through the zoo, and I counted about 14 turns that were more than just little curves. A lot of them were hairpin turns (you know, the kind that makes you run around a pylon.) It also has a lot of hills -- downhills, uphils -- and it's slightly net up hill. And when I mean uphill, I mean there are some major ones.



Note, my splits are kinda off cause the Garmin registered the run as 10.15K. I did note the time at the 5K mark though.

I took off with the lead pack and made sure that I held myself back a bit. I didn't want the heart rate and the breathing to get too out of hand. It took a little bit of discipline to do so and I clocked past the 1K mark at about 3:56.

1K: 3:56 (net uphill - 4 metres)

The next few kilometres were actually some of my slower ones. I did 2K in 4:15 (it included hills, net 1.5 metres uphill) and the 3rd kilomere in 4:15. Part of this was that in the group I was running with, I was pacing with two runners, both of whom seemed to be going a little bit faster than they wanted to -- you can hear it in their laboured breathing. I made my move and dropped both of the and targetted runners ahead to pace off of.

2K: 4:15 (net uphill - a few metres)
3K: 4:15 (net flat)

Kilometre four was more of the run of the mill ones -- just get through it, I thought, these are the middle miles. I grabbed a cup of Powerade and practiced drinking at race pace and it worked quite well, actually running alongside others who didn't grab fliuds.

4K 4:07 (net uphill 1 metre)

The fifth kilometre was a nice one, I was really fighting to maintain my pace and I knew that I'd have to push up the effort to make sure I can finish this race strong. I wasn't really memorizing my splits so I knew that the 5K mark would be the easiest way to gauge how I was doing. I remember running strong but just right up to the limit that would make running too hard so that my heart rate gets too high. This section had a nice downhill, so I coasted off it and make sure I ran down fast and relaxed without as much effort so my heart rate could ease off a bit. I hit the 5K time in 20:51 which to my memory is one of the faster 5Ks I've done within a 10K race. I also knew that I was on track for a sub 43, but it would mean a harder final half than the first 5K

5K: 20:51 (net big uphill - 15 metres)

I could be corrected, but I believe the 5K to 6K mark is where we had our major hill. My Garmin says I climbed 15 metres in that time. I do remember a few things. That it was long and winding. That it was also on these sections that separated the trained from the well trained. Other runners were losing steam and it was the hills that broke them. I took them smart and accelerated through them. We had actual stairs at one point (about 6 steps) that I took by twos. What an odd thing to have in a race. Despite the climb, I did this kilometre in about 4:14

6K 4:14 (slight downhill - 4 metres)

The next three kilometres were just pure guts to hang on. I was running among strong runners (those who go out too fast usually are out of the picture by 5K). We were pacing each other and pushing each other. There was a small out-and-back so you could see who was about 200 metres ahead of you which was motivating. I saw one or two people who I caught up to and passed in the final kilometre in this stretch. My Garmin problems aside, it looks like kilometres 7-9 were strong ones.

7K: 4:03 (net flat)
8K: 4:02 (slight downhill - 6 metres)
9K: 4:02 (slight downhill - 2 metres)

When I hit the one mile mark to go (about 8.4K), I pictured four laps of a track. I knew I had to pour it on and my legs responded. I had another boost of energy in the last 500 metres. Final kilometre done in about 3:59 pace and the last 150 metres was done in a 3:38 pace (the speed I usually reach during my strides. I hit the final few metres, saw 41:xx on the board, and pumped my fists as I passed.

Final time was 41:21 a 40-second personal best on a challenging hilly course compared to the downhill and straight course where I previously PRed. One amazing thing (if the 5K marker was in the correct place) is that I ran the first half in 20:51 and the second half in 20:30, a negative split in a race. The hills definately were a factor, but both in slowing and speeding myself.

Here's the race elevation in green.


I finished and waited for JellyP and family. Snapped picture of JellyP and her sister with about 400 metres to go. We were cold and tired so we decided to leave the zoo and grab some food -- congee, smoky noodles, lo pak go and fried dough. The best comfort meal ever.

I'm extremely happy with this effort and it's another signal that I'm doing the right training. Does this mean I'm prepared for a 3:20 marathon? I don't think it's the only indicator of success, but I have set two personal bests in the past two weeks and they are both big breakthroughs, so I'm going to take it as a positive sign. If anything, my running season has been a great success already.

Final chip time: 41:21.6
Pace: 4:09 Ks

Place overall: 47/1847 (94.4 percentile)
Place in men: 37/731 (94.9 percentile)
Place in age group: 9/154 (94.1 percentile)

Race report: Sporting Life 10K

media1.jpeg
Originally uploaded by yumkerun.

Well, having had done this for the third straight year, I now have a bit of history. In truth, going into today's race, I was a little lacking in excitement. I've been a little disappointed in my spring training period and I know it's been difficult to get my fitness back.

That said, I still did my usual pre-race mini taper, ate my pasta dinner as custom dictates (and Frank did as well), and was in bed early.

As we cabbed it up to the starting line, I was really not in the racing mode. I didn't have the jitters, nor did I really have much in the way of expectations. I knew that I was capable of sub 44 minute even on an okay day. I remembered last year's race report in which i noted that I faded in the last three kilometres.

So as the race started and some 8,000 runners (the biggest field, I believe, in the race's 10 years), I barely sprinted out the gates. I hit the sidewalk as all the slower runners were clogging the street, but then finally hit some sort of stride within 800 metres. There were a tonne of runners ahead of me.

The first kilometre hit in about 4:04, which meant I had gone out slower than last year, but faster than my pace goal of 4:18ish. But I knew that this downhill course had a few good hills in the first half and the smart runner should take advantage of it.

Experience helps, I guess, and I anticipated the downhill portions, and paced myself through the uphills. I was passing runners steadily for the first 6K. I hit the 5K mark at 20:48, slower than last year, but feeling much stronger.

I want to write about the last three kilometres, because I'm proud of them. Instead of letting the pain get to me, I pictured the last three kilometres of my waterfront run. I pictured myself powering through each 100 metres, seeing myself pour it on. I didn't pay attention to other runners, or to my breathing, but just looked up at the sky and just pretended I was doing a stong last two miles to a long run.

Kilometre 8 was done in 4:04, which for me in a flat section of the course is fantastic. The next was done in 4:20 and the next slightly slower. I passed the finish line feeling so much stronger than last year, and with a better finish.

I have this belief about my running. I was lighter two years ago when I set my PR, but now I'm a stronger runner, both in experience and up there in my head... I don't get as excited and I think the calming keeps me in check... Oh well, these days, the 10K is not my real show... there's a distance that puts me in so much more fear...

Splits:
1K: 4:04
2K: 4:04
3K: 4:16
4K: 4:03
5K: 4:21
6K: 4:08
7K: 4:36
8K: 4:03
9K: 4:19
10: 4:43


Final (chip) time: 42:39
Place overall: 517/8003 (93.5 percentile)
Place in men: 427/3662 (88.3 percentile!)
Place in age group 85/637 (86.6 percentile)

Race report: Sporting Life 10K in Toronto

spmedal
Originally uploaded by yumkerun.

Well, it's done. As you see from the picture, I've got my finisher's medal. The first race of the season is over and i'm happy it's finished.

Had a hard time getting to sleep last night. Finally was in bed by 12:30 and I got up at 6ish so I could get some food in me (a bagel and half a banana)... Then milled around, finally settled on what i'd wear.

It was 5 degrees out and would be about 6 by 9 a.m. start, so I opted for shorts, a sleeveless top. For my shoes, I put away the trainers and went with my Asics racing shoes.. I decided also to bring my Garmin Forerunner to analyze the race..

Got our cab at 8 and proceeded to pick up the three runners. We got to Eglinton and it was a sort of festive air about it. I brought an extra large T-shirt that I could ditch...

Anyways, the four of us split up. The girls went to 'the back' of the group, while Frank and I lined up near the front. I planted myself exactly the same spot as last year (between the 40 to 49 minute signs... Frank was in the group behind me.

It was a race with more than 8,000 people, but who was lining up next to me but a co-worker of mine, one of the film critics at the Globe. We chatted about running (it was his first 10K and he was aiming for below 50. He finsished in the 45-minute range). It made me think about how running is totally open to everyone, from a 9 year old to 70+.

The race started, we took our first few steps, I said good luck to my co-worker then focused on my own game plan: Stick to the stride, pick a conservative slower pace, then start to pick your way through the crowd. According to my GPS Garmin, the first kilometre allegedly took about 3:49, which was way faster than my target pace of about 4:18. (Yesterday, I decided to shoot for two goals. The satisfactory one was to go below 44 minutes. The one i'd really want to do is to place within the 42 minute range: Thus 4:18 for a 43 minute 10k)

Man it was hard. We had a decline, then an incline. In retrospect, I thought I had more gas to apply, but I guess not. The downhill bits were fantastic. I basically threw myself down the hill and got great speed out of that.

At that point, I wasn't really paying much attention to the crowd gathered. It's actually distracting. There are people cheering for friends, running fans who are cheering for all of us, the police officers barring the vehicles from getting to Yonge and, of course, the people who had no idea there was a race and stood there staring at us.

Lots of signs though. My favourite moment was when, above on a bridge, I spotted a sign that says "Runners' legs are SEXY!'. I laughed, then checked out the pair of legs in front of me and nodded to myself, then realized it was a guy's pair of legs then had to go through some sort of 'it's okay I they're nice legs' moment. Apparently some guy got some signs for his girlfriend that read 'Will' 'You' 'Marry' 'Me?'... Apparently, she's now his fiancee and may not have finished the race due to the tears. Very heartwarming...

By the 5K mark, I had hit 20:33, which was a good and bad sign. Good, cause if i were to keep pace, i could pull off at 41 minute 10k. Bad, cause all the big downhills were gone and I felt I was running out of gas.

From Bloor to Adelaide was decent. I ran at slightly above my pace, then I missed the 7K gatorade/water station. I quickly lamented that. I hit the wall, mentally, that is. Runners started passing me and I felt i didn't have the legs to catch them. I believe this is where I started falling down 10-20 seconds a kilometre. I resorted to my breathing tricks (once for every two foot strikes). That didn't work.

I tried to have a conversation with the part of my body that was hurting, as all the running gurus suggest you do, but there were no takers... Legs? Nope, i'm okay. Arms? I'm sore, but not going to listen to you. Lungs? Breathing was fine. How do you talk to tiredness... not sure..

Then I tried counting every time my left foot hit the ground until I hit 50, then swtiched legs. It sorta worked. The final 2K were torture... I kept on saying to myself 'relax, you have a half marathon next week, no need to push it' while also convincing myself that 'if i stopped for a 30 second walk, that'd be good too'. But in the end, it was just this: 'Stick it out, 2K isn't that bad...'

So, I knew I had a shot at hitting under 44 minutes. And as I was running down the final stretch, willing myself to get to the finish line, I saw that the clock had just hit 43, so that I had a good chance of having a chip time under that. And that's what helped me step it up a notch in the last 100 metres.

Felt good. Everyone who finishes in that time are totally spent but happy. Why do we put ourselves through this.... Because we can... Also got into a big sneezing fit after. My allergies are back.

10K
Final (chip) time: 42:52 (PB last year was 42:01)
Place overall: 445/6627 (93 percentile)
Place in men: 377/2995 (87.4 percentile!)
Place in age group: 69/536 (87.1 percentile)

All in all, I'm very happy I did that well. If I hadn't hit the wall at 7K, i'm confident that I would have not lost that minute...

Now next week, the Mississauga Half Marathon.