New Years Eve Half Marathon - Another PR!

The volunteer from Diablo Valley Runners leading the 1:40 pace group is going too fast! I've targeted the Brazen New Year's Eve half marathon at Quarry Lakes in Fremont for a crack at breaking 1:40, and I know from painful experience that going out fast is sure death.

I'm backing off the pace after 2 miles in 15:03 -- we should be more like 15:16. Bear in mind, at 60 years old this is a jaunty pace for me. If I have any hope of reaching my 1:40 goal, I should run negative splits.  Translation - I want to run the second half of the race faster than the first half.

 Ready to fall off the back of the pack at 2 miles

 - on purpose!

It's not that the pace feels hard - yet. But there is 11 miles to go!
The 1:40 group slowly gains a few yards on me, but after a mile or so I'm keeping the gap even and feeling relaxed.

At the turnaround on this segment of the course, I gulp some gatorade, pretty clumsy and jerky I am, but I get a couple good swigs down. Thinking only relaxation/rhythm, I notice the 1:45 pace group approaching the turnaround. Huh? Why are they this close?! I ratchet my speed up a notch, renewing my commitment to 1:40 pace.

I'd trained really well, averaging just over 40 miles / wk in my buildup, topping out at 54 miles one week. I knew I could dip under 1:40 on a good day, but it would take a smart race. The fly in the ointment, one week prior to race day I come down with a cold and a nasty throat. I rested up, drank ginger tea and gulped Airborne supplements and quelled the cold just in time.

Looking up between the six and seven mile mark, I see that I'm catching the 1:40 group, indeed my pace will lift me past them, but here's another aid station. Again a rather clumsly grab and glug of sports drink, but hell I know I need the fuel to keep my train rolling. I'd run first few half marathons on just water. I do better late in the race drinking eletrolyte beverages.

I re-focus on rhythm and settle in with the pace group, content to draft on them for now.

Feeling cheeky, I pop in front of the 1:40 pace group during mile 9. Maybe I'm ready to make a break! Nope, the pace leader reels me in and I settle back into drafting off the group. He asks how I'm doing, "not bad" says I, but the strain is showing. He allows that anyone who wants to break away might go at the next turnaround, but I'm dubious now!

The asphault trail dips under bridges at points, creating a small downhill/uphill. These tiny uphills are beginning to get difficult. We hit the final turnaround, I down my final gulp of gatorade and get plenty of it all over my shirt.

Now I work hard to keep rhythm. With about 3 miles to go, I reckon I have the strength to maintain pace without cratering. How do I know this? Last year I went out too fast, attempting to run 1:40 and I ran the last 3 miles almost backwards! I crashed and burned. Today, I feel much better. Better training, better pacing, and sports drink!

Meanwhile, the pace group drifts ahead of me again - 40, 50 yards. I work to keep it even with them from there, with some success. But now 1.5 miles to go, they are pulling away.  I'm not falling apart, but I can't pick it up either. I figure, the pace so far insures I have a crack at 1:40, but maybe plus a few seconds rather than breaking it? We cross the bridge over the river to the final loop and I'm pretty toasted.

About 100 yards to go, I gave it everything I had. I sure hope that is a 5k straggler in back of me, not another half marathoner!

The last 3/4 mile or so to the finish, I'm looking for a bit of pace but can't find too much. I keep the rhythm going and man I'm happy to hit the finish line! I cross in 1:40:32. Well hell, I am happy with it. It's a PR by 1:26! 

What the hell? Who's complaining. Also, after feeling pretty sick the prior week, I'm super pumped to have run a fairly smart race and kept my head in it the whole way.

What next? I'm thinking rest a bit, then do another build up with a bit more volume, and have another go at it at the Oakland Half Marathon this March 25th, just after my 61st birthday. I'll run under 1:40 yet!

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!

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.

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

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.

Oaxaca Running Tours is on Hiatus

Hey fellow runners, it's been a ton of fun leading running tours in Oaxaca, Mexico. As of November 2016, the service is on hiatus. I'll be spending most of my time in the states for awhile. I'm still happy to dispense advice on running in Oaxaca.

Cheers,
STEVE

I Hit the Wall

Whew, at age 59, a completely new experience in running! This was yesterday:

Headed out for a long run 7:00 a.m. Saturday morning with my friend Richard, the accomplished ultra trail runner, the plan was to cover the half-marathon distance, 21K, and throw in some climbing/altitude gain.

Setting out, I'm not feeling great, but I recall that last week we ran 10 miles and I lagged at the start, yet we went on to a vigorous, quick and very fun run. So I have faith that things will improve.

Our run starts in town at 5000 feet, and after running gradual inclines through the San Felipe del Agua neighborhood, we hit the Libramiento road that marks the shift to serious climbing. Up we go, mixing running with walking. I feel okay, but unsure about my ability of the day to keep going up.

Covering rocky trails, enjoying the cool rainy season morning and gorgeous vistas, the flora changes to pine trees and we approach the 7000 foot mark, and I'm done! I mention that I can't climb more, and should turn back. Richard, who works as a coach, implores me "Don't bail on me now". Silently, I continue up up up.

It's stunning up here, I'm seeing the local mountains from a thrilling new perspective. It's magical, tobala agave are everywhere, the prized wild agave variety that makes sublime mezcal when distilled. I'm in a world of near exhaustion, beyond what a tough race brings, doggedly putting one foot in front of the other. Stuck between determined and resigned.

We hit a wide trail, actually a dirt road, on a high ridge that runs up from the town/region of San Pablo Etla, which we've run into. We're at about 8200 feet in altitude! More than 2500 meters up, a gain in our run/hike of over 3000 feet.

Richard suggests running for a kilometer out and back on the ridge road. Sure, why not? We're here so let's go. My friend is in his element, this is his favorite mountain route and he's delighted to show it to me! This is ultra running nirvana, a wholly different world, but a mere 11 kilometers from Oaxaca City!

Ridge-top out and back loop complete, we return to the pitched trail and begin walking/running down as the terrain allows. I'm doing OK, sort of, and I'm happy to be heading back. But after about 20 minutes, I am aware of a tingling in my solar plexus, it extends slowly to my ears, my hands. Slow down, keep moving, I think.

Very quickly, my entire body humming, vibrating. I feel like I ate a load of magic mushrooms--a few moments of piercing clarity give way to exhaustion. Sit down now!

I breathe deeply and listen to my heart, it's pounding but sounds OK. I'm buzzing and humming, waiting for oxygen equilibrium. Richard comes back and observes I look a bit peaked! I visualize candy bars and feel very stupid for not having any fuel, a banana or apple?

Discussing the situation, he laughs and observes he probably can't carry me down. We agree that on a trek like this, we need to bring a few bites of appropriate food, and that I'm out of fuel as well as altitude sick. At least we had some water!

I've never run a marathon; I've always been curious about this idea of hitting the wall. Now that I've experienced it, I'll say I've learned something--actually a few things!

1. Running more that 2 hours? Bring fuel/food!
2. Trust yourself. If you think you should stop, slow down, or turn around, do it.
3. Don't feel good on a given day? Scale back your workout plan, or take the day off.

After a 10-minute sit, I get enough oxygen in my system and we begin walking down. We pass below 6500 feet, I'm able to resume running. Hitting San Felipe del Agua, we stop in a corner store and knock down a few sips of coke. Thus fueled, a bit of life returns to my legs and we cover the final 2 miles back to town.

What with the hiking, altitude gain (and sitting) thrown in, it's taken 3.5 hours to cover 22 kilometers. I've never run more that 2 hours 5 minutes before. A most interesting day on the run! I think I'll take today off.

Test Day!

My friend Richard coaches locally, competitive bikers and runners in Oaxaca. We run together roughly once a week, currently on Saturdays. An ultrarunner and marathoner, Richard has done well in some amazing races such as the infamous Caballo Blanco Ultra and the 100K Ultra Trail Mexico in estado de Hidalgo, where he finished 4th a couple years back. He's already entered in the event for 2016, for September.

We're running this Saturday morning and he suggests throwing a little mountain climb in the run, take it up near the 6000 ft. level (we start at 5000). Okay, well he's started quick today and I'm thinking I don't feel super, so at least we'll walk the climbing part!

It's a bear, but we get up there and start rocketing through trails undulating around precarious ravines. It's wooded up here, sparkling gorgeous from recent rains. Why not bomb through the woods as fast as we can stand it on muddy trails at altitude of a Saturday morning?

My friend gets a good few meters up on me and I put my head down and try to reel him in. I'm going fast, but can make headway only when he slows a bit. Rapidly we descend to more even ground and the run back to town.

Here's the beauty of running hard in the mountain woods. You are slapped into the present! There is no considering the 4 or 6 miles still to go! Just roll in the moment and forget you are tired. Some reserve of energy is there and I do it! You could say I forget the idea that I'm feeling tired, slow or whatever.

Returning to the streets, we're feeling our oats and goose it again. A fast kilometer goes by in a blast of adreneline. Richard actually stops to talk to a friend and I continue on slow, but then he catches up and we run the last K in something like 3:48. Why not? We really hammer the last half mile or so, just for fun.

It could be Richard wanted to run hard, or wanted to test me a bit, or both, but damn that was a shit-kicking 10.3 miles and it leaves me mildly ecstatic!

Funny how running works, I've currently put together a block of 9 weeks of consistent running, but had some off days recently. Putting the pedal to the metal in the woods has me full of running and looking ahead once more.

I've been pointing towards an end of July/early August half marathon in the states. The trick is to find one that works in my schedule.