Saturday, March 25, 2017

Victory Half Marathon & Zoom Quarry Lakes Half. How to PR a Half Marathon - Start Fast or Negative Splits?

Happily, and in part painfully, the answer is: Both!

The conventional wisdom on running a personal best in any race is to run an even pace. On the occasion of my 60th birthday, I executed a strong 3-month buildup and tried both a fast start, and 3 weeks later, a negative split run. I never ran the half marathon until age 58, it's a distance I can run a PR over, even as a geezer.

Struggling to the finish after a fast start, but a PR nonetheless

For elite runners, the preferred PR strategy is a fast start, perhaps a minor lull in pace for the middle miles, and a fast finish. You see this in many of the faster marathons like Berlin or London - a big pack of elites jam at a crazy pace from the gun. Runners fall off the back of the pack and dropout, with 1 - 3 studs hanging on to vie for the win and a fast time.

Me, I want to make a major dent in my PR of 1:44:35, set at age 58. I prepared well, started at 25 miles per week and working it up to 50 over three months. Key workouts included plenty of 10 - 13 mile runs, and 7-mile runs at faster than race pace.

First Attempt: Victory Half Marathon


When I toed the line at the Victory Half Marathon at the Richmond, CA marina in late February, I felt ready to take a shot at running a 1:40:00 half marathon. I had a solid race plan, go out easy and build into a fast pace for the 2nd half of the run.

But I felt edgy, worried that I would start too slow and lose my shot. Fact is, I didn't know that until the race started. I felt good and started too quick! I ran through 6 miles in 44:57 (46:27 10k pace). Damn! That was 7:30 per mile pace, a good minute faster than I'd planned, indeed it was a half minuted faster than a recent 10K race I'd run.

Still, I felt strong and hoped to hang on towards my goal. The surface was paved bike path, a bit the unforgiving, hard surface, but fast. Things got rough at the half-way point on the out-and-back course. The turnaround was comprised of a bumpy, muddy path, slick with puddles from the winter rains.

Struggling to maintain rhythm, the course markings were lackluster through the dirt path moment. Hard to know which path to follow. I soldiered on; after about a kilometer of the draining dirt path, it was back to the bike trail to the finish.

Locked into my rhythm, I continued strong through 10 miles in 1:16:30. Okay so my pace per mile slowed to 7:39, but I was dead-on pace to run about 1:40. I was tired but excited!

Around then, I felt like a sea lion popped out of the adjacent San Francisco Bay and took a ride on my back. Working hard to keep rhythm, the power drained out of me and I slowed to roughly 8:30 pace over the last 5K. Yup, I hit the wall, hard!

Struggling through the finish, I stopped the clock at 1:42:45. Every tick over 1:40:00 was gained over that last 3 miles! I hadn't rigged that hard since age 19, when I was on pace for a 1:55 half mile and ran backwards over the last 220 yards to a 1:58.0!

Well, I wanted my 1:40:00 half marathon. I went for it, and paid the price. What the heck, I still PR'd by 1:50, can't complain too much. But fact is, I was left with the feeling that my fast start left precious seconds on the table. Surely if I'd gone out at, say, 7:45 per mile pace instead of 7:30, I'd have been able to pick up the pace in the second half of the race?

A day or two after the Victory Half, I looked over some local races and decided to run the Zoom Quarry Lakes Half Marathon in Fremont, CA over a mostly flat course, three weeks later. Reasoning I was in darn good shape, I reasoned that I could go out easy and get it right if I tried again.

Racing two half marathons over a three-week stretch is not recommended. That didn't stop me. I knew I'd take a break after my 3-month buildup, so what's the harm in throwing in another race before taking a break?

Second Attempt: Zoom Quarry Lakes Half Marathon


Whereas the Victory Half Marathon had a field of several hundred runners, the Zoom event had less than a hundred. The very epitome of the low-key race, I figured it would be a true solo effort with few runners around. I hoped the course was well-marked!

We started out and I stuck to my guns, running a slower pace over packed gravel. I felt comfortable and did not let the people passing me change my pace. Enjoying the spring greenery and the lake, I bided my time.

"I climbed inside a relaxed yet syncopated rhythm and determined to ride it to the finish."

I knocked down a gulp of gatorade at the first aid station. I usually drink water on a run. This time, I wanted to replace electrolytes and take on a bit of fuel for the 13.1 mile distance. I did not want to run out of gas this time!

By 4 - 5 miles, I'd caught and eased by a couple runners who had to slow their pace. I was going evenly and keeping positive. Around 40 minutes in, I found an easy robot rhythm and sped up a wee bit. I felt good but did not want to push yet. Another aid station and another gulp of gatorade, and I felt downright jaunty. That stuff is nasty, but it works!

I had a long way to go yet felt confident. I was truly on my own, no other runners ahead or behind in sight. There were no mile markers to gauge my time, and no runners around me. I kept my eye on the ribbons marking the course and maintained. Approaching the 3rd aid station, I noticed there was a big water dispenser at each station blocking the cups of water and gatorade from sight. It was work to find and pluck the right cup, but I did it.

Once again I felt a zing from the gatorade gulp and settled into my pace, picking it up a tad more. Maybe there was 5 miles to go. This was it, I climbed inside a relaxed yet syncopated rhythm and determined to ride it to the finish. Focused and rolling well, working hard but content.

A young runner slid by me with 1.5 miles to go. I was rolling, he was rolling a little faster. His fluorescent yellow socks pulled high, I remember passing him at 4 miles. Clearly he'd gone out too fast. Young & strong, he recovered for a final push.

The Inevitable Glory Days Reference

I entertained the petty yet true thought, "I'd be 20 minutes ahead of you at your age". I know, I never ran a half marathon until I was 58 -- how can I be sure I'd beat the young guy in the silly socks? Easy. Back in '89, in Oakland, I ran 20K in 1:14:51.

Yes, 1.1k short of a half marathon, but you get the idea. Honestly,  I'll temper the anecdote with the fact that I placed all of 83rd in a field of maybe 385. Early days of prize money, everybody showed up for a shot at it.

In fairness to yellow socks guy, I did try a half-marathon at age 21 in New Bedford, MA, and failed. I ran with my pal Jeff King to the 8-mile mark, then promptly dropped out. Jeff was the 1976 Massachusetts state half mile champ, running about 1:53 in high school. Not too shabby. We cruised along that day in New Bedford at about 5:30 - 5:35 pace before I threw in the towel. To Jeff's credit, he soldiered on. Me, I was in a world of searing pain and stopped cold!

Bumping to the Finish

I considered trying to run with yellow socks kid. I'd been gaining on another runner some 50 meters ahead of me slowly but surely. Why not go for glory? Instead, I let the guy in the silly socks go. I'd been working hard for a good many miles, and did not want to blow up again! Instead of trying to push for a faster pace, I looked to relax and go as fast as I could within my rhythm.

Following the two runners just in front of me, I navigated a couple turns and could smell the finish. We're all gunning for it now. Of a moment, the paved bikeway gave way to a goddamn muddy, bumpy path. What the Hell?! This only lasts for a couple minutes, but it was a ball-buster to maintain pace and cadence.

Out of the mud, we're back on the asphalt trail, just a couple hundred meters to roll. I dig down to pick it up a bit and we're through the finish chute. I stop the clock at 1:41:58. Another 47 seconds sliced off my personal best run! I didn't get under 1:40:00, that's out there for another day. Could be, I was a bit tired from the first race.

I can't say for sure if I ran negative splits. There were no mile markers on the course. There no question that I measured out my energy flow properly. I cruised for the first 40 minutes, then it was GO time. I squeezed my pace up for the rest of the way, hitting an average pace of 7:47 per mile. I was pretty happy!

It's not lost on me that I'd done plenty of long runs at a faster pace in training as a college kid.  But no matter, it's still a trill to run and race, and a personal best is what it is!




Saturday, February 4, 2017

Oaxaca Running Tips

Here's a few tips for runners visiting the city of Oaxaca. I was leading running tours in the hills around the city of Oaxaca for a few years, but for family reasons had to head back to the states (at least for now), so I want to leave a few pointers here.

We'll look at choices for running in the center of town, at a park near the airport, and best of all, above the city on the Libramiento road just north of Colonia San Felipe del Agua. Finally, we'll open the door to the Pueblos Mancomundados, mountain villages where you can indulge in endless trail running.

Parque Llano

The easiest run in the Oaxaca City Centro is to do laps around the lovely urban Parque Llano, between Calle Benito Juarez and Piño Suarez. It's about 650 meters per lap. Just don't go on Friday, market day. Keep an eye out for kids, dogs, bikes and vendors, but in truth it's a well-used, much loved locale for local runners. Sometimes Parque Llano is called El Llano, or Parque Juarez.

Click on map to see it larger

There are often races starting in Parque Llano on Sunday mornings, typically at 8:00 a.m. The starting line in usually on the Calle Benito Juarez side of the park.

No one will bother you if you run bandit. You always have to sign up in advance, so many people simply show up and run without a number. Lots of families are in the park on Sunday, so it's maybe not the best time to run laps in the actual park, but if there's a race, get there early and join the Oaxacan running community for a jaunt around town.

Expect a chaotic scene at the start. You'll find chubby abuelas smiling on the front line, standing in front of the local Kenyan contingent (who will run 10k under 30:00 even at mile high altitude) . Just be patient, as the Kenyans are, and take your time with the start.

 The starting line of a local 5K race on Calle Garcia Vigil in Oaxaca. I bet you can pick me out in the lineup pretty easily! Photo by Jeff Charles.

A few blocks east of Parque Llano there is a new track/sports complex that is open to the public. There is a running path there as well as the track. It's on the other side of the Periferico from Llano. It's a few blocks south of Calle Niños Heroes de Chapultepec.

Parque Tequio


Near the airport is Parque Tequio, with a 5k-ish flat trail. You can take a cab out there for about 120 pesos. Tell the cabbie your destination and ask for a price before entering the cab. It's good for women runners to have a companion, of course, but many local runners are there mornings. Sometimes there are races there too.

The Libramiento Road, Closed to Cars


You can also grab a cab to the Colonia San Felipe Del Agua, 3 miles north of the Centro, or take the San Felipe/Hospital bus from Parque Llano. Ask to go to the bus turnaround square (end of the bus line). It's about a kilometer past the Iglesia San Felipe. From there, the Libramiento road starts. Ask the driver to show you the start of the Libramiento road from the bus turnaround square. It's on the west side of the square.

The Libramiento is 99% traffic free, running on the hillside above the city.  The local running and biking community is up there mornings getting in a workout. If you do an out-and-back run from the bus turnaround, go out about 3.5 miles and you can get to the ridge between the Oaxaca and Etla valleys and see both sides. Beautiful!


One note, some of the buses will not stop at the bus turnaround area north of San Felipe del Agua, they will proceed to drive the Libramiento for about a half mile then take a left down a steep road. You will know they are on the Libramiento as things get rural in a hurry.

You can also run to the Libramiento from Parque Colosio in San Felipe del Agua, here's my cheesy video about it. There is no bus to Parque Colosio, but you can take a cab there. Ask the cabbie if he knows where Parque Colosio is. They don't all know. Or course, they'll never admit it!

Parque Colosio a great place to start a run from. Standing at the park entrance, head left our of the park on the road for about 100 meters, then take the dirt road to the left. It will take you about 3/4 of a mile up to the Libramiento road. You can go left to run up to the ridge between the valleys. Or go right, and in about a mile you'll connect with the bus turnaround at the top of San Felipe del Agua.

It took me years to discover and explore the trails on the wooded hills/mountains above the Libramiento. I was in heaven running up there. If you can get used to hills, it's a runners paradise. I also got really fit running up there! In truth, it's best to have a local guide to show you the trails. Once I befriended some local runners, they showed me the ropes.

My favorite trail route is called the Carniveros by locals, while other gringos called it the Meatgrinder. Basically, you run from just about 5000 feet up to about 6000 on the gorgeous wooded mountainside, and the come back. It's a wooded trail above the Libramiento road.

I designed routes for myself combining the Libramiento road and Carniveros trail running from 6 to 12 miles. If I ran with my friend Richard Stoutner, ultra-runner and coach, we might go as far as 15. Transcendental fun, in my book!

Here's my post on running the Carniveros.

When I led running tours in Oaxaca, I had a few hard core clients who were tough and strong enough to run up the mountains with me, lots of fun! Some of them really raked me over the coals!

A word of caution, don't try to take the wooded trail from the Libramiento that is close to the bus turnaround, as it's closed. There are guards there anyway, so you get the picture.

Pueblos Mancomundados

There are a series of high altitude villages and wilderness areas within an hour or two of Oaxaca, at altitude of 7 - 8000 feet and up. You can book hiking tours at these Pueblos Mancomundados, and chances are you could find a sporting tour guide who would be willing to take you running up there. I have hiked up there, but not run. But I recommend it for the hard core ultra or trail runners out there!

Reserve a cabaña and stay for a night or three, it's inexpensive. For a day hike, you can hire a guide. If you stay overnight, you'd have the opportunity to explore more than one trail, and run to the next village even! Adventure beckons. You can eat hearty, fresh delicious local foods it a local comedor (dining room) for crazy low prices.

Here's a photo link from Lonely Planet on the Pueblos Mancomundados.

http://www.lonelyplanet.com/mexico/oaxaca-state/pueblos-mancomunados/introduction

Getting High in Oaxaca

As you may know, Oaxaca is a mile high city, just enough altitude to feel it when you run. Stay hydrated and take it easy for the first couple days. Check out these altitude running tips from Runner's World, and don't be afraid to slow to a walk if you feel winded.

And final note on running in Oaxaca. Don't run in front of cars, if you value your legs (and your life).

I lived in Oakland, CA prior to Oaxaca, where pedestrians aggressively assert their legal right of way. By walking in front of cars at crosswalks. Smart, eh? The law is officially on the side of pedestrians in Oaxaca, but exercising your rights could lead to getting run over.

Didn't mean to scare you! Have fun. And if you are not used to mile high altitude, take it easy at first.

Feel free to email me with Q's on Oaxaca running! Happy trails.

Steve Lafler

Tuesday, January 3, 2017

Going Like Sixty

Ten miles plus in the rain today on the flat Greenbelt trail by the Santa Rosa Creek. 44:59 out, and jammed it on the way back at a jaunty rhythm to 1:26:30. I'm getting fit. I turn 60 in a couple months! I have my eye on my half marathon PR of 1:44:35 for 2017. We'll see how it goes.

OK here I am with an update... I ran 1:42:45 for a personal best in the Brazen Racing Victory Half Marathon at the Richmond Marina. But darn, I was on pace for 1:40 until the last 3 miles. Yup, I hit the wall and dragged it in slow!

That being the case, I rested 2 days and jumped back into training. I'm going to run the Zoom Quarry Lakes Half Marathon on March 18, two days after the aforementioned birthday. I'm going to taper and look for a slower first six miles, then we'll see what I can do. Am I excited? YES! But I'm focused on being relaxed too!

Please note, I am not doing Oaxaca Running Tours at present, cause I'm not there. After 9 years running the mountains north of town, I'm stuck outside of San Francisco with the Oaxaca blues again. Aww, it ain't so bad in truth.