I'm Not Getting Older; I'm Getting Faster

As I mentioned in my last post I was invited to serve as the official "spokesrunner" of the first-ever Beefin it up; Fuel for the Finish 5/10K. The race was being managed by two friends from the North Dakota CattleWomen's Association and I was honored by the invitation. However, I also was a little nervous. I am not an elite runnner. I have never had a "podium finish." I didn't want to show up and turn in a mediocre performance!

And I didn't just want to set a new PR for the 10K (55:29 set in my first 10K in 2007). I wanted run the fastest race of my life! By that I mean a faster per mile pace than any race I had run at any distance. This would mean I would have to run faster than 7:45/mile, a pace I set in the mostly downhill Trolley Run in Kansas City way back in 2004. So I set my goal at 48:00 (essentially 7:44/mile).

Keep in mind this meant I'd have to run 6.2 miles (10K) at a faster pace than I had ever run 3.1 (5K). My 5K PR is 24:09 (7:46/mile). After I announced my goal on Facebook and began having second thoughts. What was I thinking? I'm 48 years old. I haven't run a sub-8 race in two years!

So I started ramping up my miles but, more important, the intensity of my running workouts. I began pushing myself to run harder and faster, incorporating interval training and speed work. On several occasions I was able to run a sub-8:00 pace in training over the past two months but nothing to indicate that I was capable of running the fastest race of my life.

Sheila pounds in the mile marker "steaks" while Kathy waits on the four-wheeler. The 10K course followed along the Missouri River into Fort Lincoln State Park in Mandan, ND.

I flew in to Bismarck, ND, on Thursday and got up Friday a.m. to help mark the course with my friend Kathy and Sheila. The plan was to drive the course, which included sections of bike path and road, on Kathy's four-wheeler, marking the miles using my Garmin Forerunner 410 GPS-eanbled running watch. The plan did not include doing this in cold (28F), windy and overcast conditions!

After marking the miles I headed out to conduct a TV interview with KX News (CBS) in Bismarck. I was still shivering when I showed up for the interview. From there I met Sheila at the KFYR (NBC) TV studio for a live interview on the Noon Report. Then it was back to the course to mark key turns along the route.

Outside the KFYR (NBC) TV studio in downtown Bismarck, ND

We wrapped up the day with dinner at Montana Mike's steakhouse in Mandan, where I ordered my traditional pre-race meal of steak (filet) and sweet potatoes, two power foods that provide great fuel for the physical activity. I hit the sack early but slept fitfully in nervous anticipation of the race the next morning.

Could I pull off the fastest race of my life or was I overly-ambitious in setting such a lofty goal? Only time would tell.

To be continued...

Cool Running

When I woke up yesterday morning and saw Facebook posts from friends in North Dakota (yes, I have friends in North Dakota) talking about snow I was a little worried. After all, the big race I have been training for since I parked the road bike and strapped on my running shoes is this weekend in North Dakota! While its not exactly like I'm on the Jamaican Bobsled team competing at the Calgary Olympics, the thought of running in the snow in October is a bit disconcerting, even for a guy from Colorado.

Heading out for the Turkey Rock Trot on Thanksgiving day 2007 is was 17F!

The good news is there was no snow on the ground when my flight arrived in Bismarck last night. It was cold and windy (temps in the 20s last night) but no wet stuff. And the forecast for tomorrow is sunny and cold (30s). Should be great running weather. I don't mind cold as long as the sun is shining.

I have run one race in extreme cold, the Turkey Rock Trot  on Thanksgiving Day 2007 in Castle Rock, CO. I have also run in pretty extreme heat. Temps topped out over 90F during the 13.1-mile run leg of the 2007 Vineman 70.3 triathlon. I'd take cold any day!

So I think things are looking good for me to make a run at setting a new personal record in the 10K. Actually, that should be fairly easy given that my best to date at this distance (I've only run two official 10Ks) was 55:29 at the Fans on the Field 10K in 2007. But my goal tomorrow is to break 48:00. That won't be easy. Given that my personal best in the 5K is 24:09, to break 48:00 I would essentially have to run two personal best 5Ks back-to-back!

I am now headed out to check out the course with Kathy Tokach and Sheila Ressler from the North Dakota Cattlewomen, sponsors of the race. Kathy and Sheila have done a great job planning the Inaugural Beefin It Up; Fuel for the Finish 5/10K race. Later this morning I will be conducting two TV interviews today as the official spokesrunner for this is a first-of-its-kind BEEF exclusive running event! Stay tuned for details and results.

Ride on!

Daren

Running into Fall

Wow. Nothing like taking a 2 month hiatus from blogging to help retain readers :) Of course, it helps to have readers to retain (hi mom!). Truth is I haven't had much to write about. I haven't had any events to train for since finishing Ride the Rockies in June so have just been working to maintain my weight and fitness level.


With the Hankster and Woody at the finish of RTR 2012.

I have also been transitioning from riding to running in anticipation of several Fall running events. Its my favorite time of year for running. My two fastest half marathons were run in September and October. Two years ago I set my personal best at 1:46:00 in the Waddell and Reed Kansas City Half Marathon. One year ago  I ran a 1:46:43 in the Rock 'n' Roll Denver half. My goal this year was to run one of these two events in sub-8 miles and break 1:45.

Me and Elvis at the finish of last year's Rock 'n' Roll Denver half.

Problem is I never pulled the trigger and registered for either event! Denver is next Saturday. I have until tomorrow to decide whether to register. I am following my two-week half marathon training program, so will be ready to run. The only problem is pulling the trigger on the $115 registration fee. That's a lot of money to pay to torture myself!

I'd really love to get back to KC to try and break my personal record. Unfortunately the $40 I could save on the registration fee wouldn't offset the travel costs to get there!

So I'm thinking I'm just going to focus my efforts this Fall on the first-ever Beefin It Up; Fuel for the Finish 5K Run/Walk 10K Run in Mandan, North Dakota, on October 6. I was invited by the North Dakota Cattlewomen to be the official spokesrunner for the event! I will be doing some TV interviews on Friday then running the 10K on Saturday.

My goal is to run a sub-50 minute race with a stretch goal to average 7:45/mile and break 48:00. I've only run two 10Ks before and my best is 55:29 at the Fans on the Field run in 2007. So this would be a significant improvement, to say the least. But I think it's doable. I'm running in the low 8:00s around my home at 6,400 ft and above (Mandan sits at 1,944) and I still have three weeks to train.

But there's still the Denver half next week. Should I do it??

Daren