tag:blogger.com,1999:blog-150175292024-03-07T11:02:37.004-09:00Nordic LightsRogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.comBlogger419125tag:blogger.com,1999:blog-15017529.post-19528075842568465492017-06-22T08:06:00.003-08:002017-06-24T15:18:08.474-08:00Midnight Sun Run 2017: Brief ReprieveHad a great but quick trip to Fairbanks last week, capped off with the Midnight Sun Run 10K. The event is one of my favorites there, and I enjoyed the return. I came in with what seemed a distant hope to run under 36:05, which would be an age graded 90% and an all-time personal best. In March I ran 36:09 at sea level, which was an agonizingly close 89.9%. Some friends said that I could round up and call it good, but I wanted a legitimate 90%.<br />
<br />
<br />
Going in last week I didn't think I had it in me. After a busy spring of racing, including a marathon in early May, I figured I was post-peak and would need a full summer to recover and rebuild. Nevertheless, in the week or so leading up to the race I resolved to just go for it and if I blew up at 3 or 4 miles so be it.<br />
<br />
<br />
Race night couldn't have been better. After raining much of the day, the skies cleared in the afternoon and evening, temperatures hovered around 60 degrees, and the gusty wind from the southwest seemed to dissipate to a breeze of about 5 miles an hour.<br />
<br />
<br />
I warmed up with my son, and had the opportunity to say hi to a few old friends. We lined up and the cannon went off, what 3-4 times. I hate that thing! (but in a funny way). Everything came together. The miles clicked off in 5:52, 11:40, 17:20, 23:03, 28:48 and I finished in 35:43.<br />
<br />
Age 50+ course record (2 sec faster than I ran back in 2009, and 52 seconds faster than the 55-59 time I had run in 2013), and <b>90.99 percent age grade</b> an all time personal best!<br />
<br />
Conditions, my training and sharpening seemed just right. <br />
<br />
<br />
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<br />Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-31331367985228854072016-10-12T11:35:00.001-08:002016-10-12T11:35:16.510-08:00Read the Equinox: Alaska's Trailblazing Marathon!<strong>The Equinox: Alaska's Trailblazing Marathon a Great Read!</strong><br />
<br /><br />
I got my copy of <em>The Equinox</em> by Matias Saari in the mail the other week and wanted to chime in with a brief review. It's a great read. I've read a lot of running books (concurrently was <em>reading Running With The Buffaloes</em>, a classic by Chris Lear) and Matias' long-awaited tome of the history and highlights of Interior Alaska's flagship running race rates up there as a good one.<br />
<br /><br />
I'm not done yet but have made my way through much of it not cover to cover but going over it a semi-logical order of interest: the people I know, the race's highlights and glory days, and its history from the beginning is what I've gotten though so far and I haven't been disappointed. So if you haven't picked up or ordered a copy, you should do so.<br />
<br /><br />
<strong>Highlights</strong> <br />
<br /><br />
I really enjoyed the compare-contrast of 1990s-2000s multi winners Mike Kramer and Kevin Brinnegar. I enjoyed running and racing with them in Fairbanks. And of course the book highlights of the epic 70s-80s battles with Justice and Murphy; in particular 1983 with Pat Cross's 2:42 and 1984 when Stan Justice broke the record with an astounding 2:41. And I closely read Matias's own account of his rise from bonking beginner, to frustrated also-ran, to multi-champion and age group record smasher. <br />
<br /><br />
Likewise the accounts of the women's record holders from Tina Devine, Jane LeBlond, Sue Faulkner, and Christy Marvin. I coached with Tina and Sue for many years, and Jane's also a friend. It was kind of weird being sort of the sidebar (if not foil) on Marvin's record run but Matias did a good job of capturing her race and the day. <br />
<br /><br />
I'm totally enjoying reading about the history of the event and look forward to filling in the gaps.<br />
<br /><br />
<strong>Facing Some of My Own Foibles and Shortcomings</strong><br />
<br />Of course one the first things I looked at were the sections where I may or may not have been mentioned. <br />
<br /><br />
I was a bit surprised to see that the author remembers as being "very agitated" during the infamous train delay in my debut effort in 2004. Well, hell yes, I was agitated. Who stops for a train in the middle of a marathon? But if that's the case, then Bob Murphy could be described as livid. He swore up a storm in those two and half minutes and for the next 10 until we got to the Ester Dome. I do recall that Matias was pretty quiet, and other runners that came up to behind us were somewhat in-between. <br />
<br /><br />
How About a Little Love Here? Scattered in the pages are several mentions of past legends setting the record in the 50+ age group but no mention of 2009, 2013, and 2014 other than in the tables. Relays a bit short on those too, but what was in there was good. (was on 3 winning teams, men's in 2007 and 2009, and masters record in 2011).<br />
<br /><br />
<strong>Stepping Back Out</strong><br />
<br /><br />
In the end I miss some things about Alaska and community in Fairbanks, some things less so. It's enjoyable being somewhat anonymous here. Show up to a race here and practically no one knows who I am and the only ones that might remotely care are in my age group. We have some pretty good races many times a year and the camaraderie is good. So many choices with dozens of road and trail events every weekend. <br />
<br /><br />
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Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-78045449789483520472016-03-25T18:15:00.005-08:002016-10-12T09:36:44.790-08:00Long Live the Comp Group!that's all<br />
<br />Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-67235797568128517202015-08-10T10:18:00.000-08:002015-08-10T10:18:18.280-08:00Where Goes the Competition?Checking some of the Alaska results in recent weeks and it makes you wonder where the competition is for running going. Maybe to ultras, specialty trail races (like Mt Marathon), or to other sports like cycling, triathlons, or adventure running. Or maybe the athletes just aren't there anymore. <br />
<br />
But case in point. This past weekend in Fairbanks they had the Santa Claus Half Marathon in North Pole. This used to be one of my favorite races out there and I ran it eight or nine times. The 2015 winning time was 1:22:30, in which he "<a href="http://www.newsminer.com/sports/local/matthew-daugherty-davya-flaharty-capture-titles-in-santa-claus-half/article_dc91100a-3e61-11e5-92bb-bfe6486e9415.html">blew away the competition</a>." Not to knock the efforts of those who ran on Saturday, but that was the by far (4 minutes or so) the slowest winning time ever for the race and the depth of competition was pretty thin. <br />
<br />
I went back to the archives and for the previous decade (in reverse), a 1:22:30 would place 3rd, 3rd, 6th, 10th, 7th, 6th, 3rd, 7th, and 7th. Likewise, the women's times were off, witha winning time of 1:33 (and 6th overall)! What's also interesting at the Anchorage 10K classic on Saturday the winning time was 33:50, and that race is usually won in the 30-32 minute range. So it's not just in Fairbanks. Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com1tag:blogger.com,1999:blog-15017529.post-60755323244451369272015-06-22T07:18:00.002-08:002015-06-23T17:28:18.029-08:0010 annoying things about the Midnight Sun RunFirst time since 2003 that I haven't done a Midnight Sun race. Ten times at MSR and once at Mayor's Midnight Sun Marathon in Anchorage. Even if I had stayed in AK, probably would have opted out of MSR and done Mayor's or traveled elsewhere. Had a good run there but it was time to move on. <br />
<br />
Don't get me wrong, I love the race, and am very grateful that my two sons both won a MSR Scholarship, as well as Kuba and Erich, two of the other boys from FAST/West Valley. Nevertheless, there are a number of things that sort of drove/drive me batty about the race. So from 2,500 miles away, here is what found sort of annoying about the event.<br />
<br />
1. Bring back the plaques! For years the age group awards were ceramic plaques with the year's artistic logo. I have seven, my wife one, and we still display these. But a few years ago they stopped and started giving out hats, or certificates, which just aren't as nice.<br />
<br />
2. Newsminer coverage exhibit A. Print the story online! Two days later and no story? (edited to add that they did print it on the 22nd). <br />
<br />
3. Newsminer coverage exhibit B. It's not all about the costume contest.<br />
<br />
4. Jazzercise. Cut that CHT out. Egregiously annoying and not even a good warm up routine.<br />
<br />
5. Fewer ads on the t-shirts. The shirts are usually nicely designed, but they are all but ruined by the billboard of 20 or so sponsors on the back. Pick one or two sponsors, put those on the sleeves and be done with it.<br />
<br />
6. Mark the course and have course marshals direct the runners properly. Reports from the race indicated that there were some significant changes over the last half km, but it was poorly marked and the marshals just stood there. <br />
<br />
7. Newsminer coverage exhibit C. Give a more nuanced coverage of the event and the athletes. Maybe recognize the top 5 or 10 or 20 for a job well done. Get a scoop from 1st, 2nd at least and then list the top 20 or so on Sunday's paper. Did you know that the women's winner was a former high school national champion? <br />
<br />
8. What's with the RCN/Fairbanks "insider" low number bibs? Those should be earned with top performances in recent years, not by who you know.<br />
<br />
9. Advertise to the Outside. Would be a great destination race, and it used to have a national reputation, but now it's all Fairbanks runners. <br />
<br />
10. What's up with the 12 year age group 18 to 29, while all others are at 5 year increments for adults, 2 for children? It's not that difficult, and certainly more fair to break up that age class. How about 18-24 and 25-29?<br />
<br />
Rant over. I didn't really miss it this time, but do hope to return someday maybe even as soon as next year.<br />
<br />
RS<br />
Denver, CO<br />
<br />Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com3tag:blogger.com,1999:blog-15017529.post-70046941167964749512015-01-09T12:39:00.001-09:002015-01-09T12:39:54.682-09:00Alaska Senior Games RecordsFirst off, I'll caveat that the Senior Games are more about camaraderie and just being out there than competitiveness. That said, compete is what I do and indeed there is room for both. They keep a records list, however, so since 2009 at my first Games those records have been something to aim for. Prior to this year I'd run four races and four distances in the 50-54 age group (youngsters) and set a record in each, 1500 m, 3000 m (track) and the 5K and 10K road races. This time, especially following the knee setback in July I decided to go for it at three distances in one Games: the 1500, 5K, and 10K.<br />
<br />
Sunday 1500 - Lathrop track. The morning day was bright and warm, perfect for a track meet. My plan for the 1500 was to run a solid time, but not burn out my legs for the rest of the week. I figured 80 sec laps would be about right, but I had done no speed work since June and just hoped 80 seconds didn't feel like a sprint! The race went like clockwork, I hit 300 in 59, and 400 in 80 sec, and just kept rolling at that. The only hitch was the butterflies that stayed with me through 500 m! Track will do that to you. Kept the pace, but had to push the last 80 meters or so to keep it under 5:00, 4:59.0. All in a good day!<br />
<br />
Monday 5K - Chena Lakes Recreation Area. My goal was 17:40 or under on the new course. It just follows the bike path from the beach area to Laurence Road and then north to near the end of the pavement at the flood control diversion dam. No splits on the road and I didn't have my GPS, so I just estimated the pace. One more thing. It was hot! For here at least. 80 at the start. I went back to the summer archives and there were no other afternoon-evenings in June, July, August that reached 80. The last Senior Games 5K (2011) that I did was about 82. So holding a 5:40 pace proved difficult. I hit the turn around at 8:57, and that long straight stretch back (0.6 miles) was grueling! Had to push at the end and got in just under 18, at 17:59. Phew. That was the toughest of the week.<br />
<br />
Wednesday 10K - Chena Lakes Recreation Area. The first 0.9 mile was the same as the 5K but we turned south on a path that followed the slough. This was tree lined and had a few gentle turns, so it was not boring. Temperatures were more amenable to running at 73. Originally I was hoping for a season's best and 36:30 or better, but that would require being fresh for the week, maybe 10 degrees cooler, and probably with pacers or other racers running similar paces. This was a solo effort, and I was doubtful that even a sub 37 would be possible. But that was my new goal as we lined up. The plan was to go out a little easier than I normally do for a 10K and see what I had at the middle and late stages. So at 6:00 for the first mile I actually didn't Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com1tag:blogger.com,1999:blog-15017529.post-59037711194516670652015-01-09T12:39:00.000-09:002015-01-09T13:48:13.908-09:00Returned and Gone AgainHad a great return to Fairbanks over the Holidays, but arrived almost in the status of protective custody--away from a difficult situation in Colorado. My mom passed away in December after a long battle with Alzheimers (<a href="http://www.legacy.com/obituaries/coloradocommunitymedia/obituary.aspx?n=rakel-hynynen-sayre&pid=173515837">she led a long and fascinating life</a>), but sibs spent all the money, and now there's nothing to keep the household afloat until the issues of the Will, probate, and personal representative are settled. It's a train wreck, not my fault, but I'm in the middle trying to prevent collateral spillage and toxic waste. <br />
<br />
Back in Alaska I skied something like 14 of 17 days, but kept a fairly low profile and didn't even do a real workout. Just skied. I tried some threshold reps at UAF toward the end of my stay but that got interrupted by a cow and calf moose on Big Whizzy, near where the Equinox Trail comes off of Sheep Creek Road. I zipped around the corner and there they were, the cow started stepping toward me and I had no time to even turn around, so I double-poled straight along a footpath until I was out of harms way. Maybe got 18 minutes of L3 effort in about 25 or 26 minutes on that workout. <br />
<br />
<a href="http://i245.photobucket.com/albums/gg62/AK_49/Mobile%20Uploads/image_zps611c6484.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://i245.photobucket.com/albums/gg62/AK_49/Mobile%20Uploads/image_zps611c6484.jpg" height="301" width="320" /></a>Meanwhile, bounced to a number of potlucks and holiday gatherings. Barely just enough time to say hello and goodbye again to many many friends. Had at least one acquaintance ask, "Haven't you left yet?" No need to mention what ski club they belong to.<br />
<br />
Other than seeing my family/friends and having some time to recuperate from the events of the previous months the best thing was the weather. Only one or two days where it got down to -20?! That's average. Enjoyed it, and the time outdoors.<br />
<br />
The months and years ahead here in Colorado may well prove to be very challenging. I did find peace in Alaska, even though I may have stirred things up a bit, and enjoyed shaking up the standard order. For example, I will miss thrashing the likes of Bad Bob Baker week after week month after month for 10 years. <br />
<br />
I'll miss it there, but also I'm at a time in life where I must face different and uncertain path. <br />
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Along the way though we will certainly find some nice trails.<br />
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<br />
So Happy New Year! And guess what? <br />
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<br />
I'm not quite done. <br />
<br />
I have a few more posts here, and soon I think I'll start a Rocky Mountain blog.<br />
<br />
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<br />Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-33082530097259252402014-10-19T09:24:00.001-08:002014-10-19T09:24:46.381-08:00Not quite finishedBut off I go anyway.<br />
<br />
In many, if not most, ways I'm not quite ready to leave Fairbanks. However, I made a decision based on a number of factors that added up to a move. The things I look forward to are a new job that will be more dynamic. I did not want to be waiting another 10 years for the idea of something better or retirement. Career-wise this is a good change. I also think that there will be better career opportunities for Tamara, and better health care. Those were the main reasons for the move.<br />
<br />
For running and skiing it's a bit more mixed. After 10 years of hitting it pretty hard for both, I have felt the need for changes over the past year. Doing the same races every year--even favorites--gets a little old. Throughout this year, way before I started putting in for jobs elsewhere, I kind of had a feeling that either I'd take a break from XC skiing in the state and that I'd be aiming for new races, mostly on the "Outside." Going to Bend last December for USATF Club Nationals had a big effect on that. In particular, I'll miss the Tour of Anchorage, Midnight Sun Run, Santa Claus Half, Musk Ox Trail Run, and putting on the Interior Alaska Cross Country Series. And yes, the Equinox (but not every year). <br /><br />However, in a big way I look forward to race opportunities and challenges in Colorado. I'm most interested in XC, trail races, and hill climbs. My calendar for next year is already shaping up, with USATF Winter XC Nationals in Boulder in February, some Sky Running races in the summer (vertical kilometer, and a focus on the Pikes Peak ascent to see if I can go for an age record there). then a fall marathon, likely in Bellingham, WA where my son goes to college, or something like Vancouver.<br />
<br />
The hardest thing about leaving is saying goodbye to friends and the community. We have roots in Colorado for sure, but we really enjoyed Fairbanks and getting to know people here. I probably forget to mention everyone, but it's been great to be around people like Bruce and Dee, the Pitney's, Gillis family, the Mark and Maggie Lindberg, Max Kaufman, the Noons, Jacksons, Hoeflers, Kelly Egger, Endestads, Ken and Jane, the Lanfords, Tracey and her family, Dan Callahan, Hannibal Grubis, Sue Faukner and the Rorabaughs, the Lathrop gang of Kevin Brinegar, Ben Nelson, and Chad Carroll, Mike Kramer, Dave Arvey, the Berkelands, the Mayo clan, Kuba and the Grzeda's. And many more. Let's keep in touch.<br />
<br />
This is not an end, Alaska will be here, but a new beginning. We'll be back! <br />
<br />
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<br />
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<br />Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com1tag:blogger.com,1999:blog-15017529.post-42292353905768353582014-09-24T12:25:00.000-08:002014-09-24T12:25:08.776-08:00Equinox Age Grade and Other Numbers<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
AGE GRADE RESULTS
</div>
<div class="MsoNormal">
Here are some masters age grade results. It was a rough day
out there for sure.<span style="mso-spacerun: yes;"> </span>A lot of runners
were off pace. It was one of those days that the longer you were out there the
tougher it got. So that made for tough going many of the masters runners. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Matias Saari (44) 2:55:01 - 75.62% </div>
<div class="MsoNormal">
Roger Sayre (56) 3:15:51 – 75.25%</div>
<div class="MsoNormal">
Jane Lanford (59) 4:15:42 – 71.19%</div>
<div class="MsoNormal">
Erika VanFlein (54) 4:24:24 – 64.15% </div>
<div class="MsoNormal">
Martha Brettell (61) 4:35:44 – 68.01%</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Not only was Saari the oldest winner of all time at 44 on
Saturday, he has the highest men’s age grade for the Equinox Marathon with a
75.91 in 2012. He almost matched that, and had there been better weather
probably would have gone faster. With the 75.25% I jumped from 3<sup>rd</sup>
all time runner to 2<sup>nd </sup>, ahead of Frank Bonzanich’s storied 2:58 in
1984.<span style="mso-spacerun: yes;"> </span>I was hoping to take the all-time
lead, but that would have required a sub 3:14:10. That was definitely not in
the cards considering the poor weather on Saturday. And with a top weather
advantage, Saari could have broken his 2012 age grade. So I’ll happily take the
2<sup>nd</sup> spot for men.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Jane Lanford scored an excellent 71.19% to lead the women.
Maybe not the time record she was hoping for, but a very good age grade result.
Marth Brettell of Cody Wyoming scored 68.0% with her age group win in the 60-64
category and Erika VanFlein was at 64.15%.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
SPLITS 2013 vs 2014</div>
<div class="MsoNormal">
I won’t post up all the splits but some definitely did it
different than 2013. Last year I went in with a goal of sub 3:15 but felt ready
maybe for under 3:14, so I paced myself for that. My goal this year was just to
beat last year’s time and maybe run in the 3:15s. So I held back for the first
9 miles.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Splits</div>
<div class="MsoNormal">
2013 3 mile was 20:55 compared to 22:03</div>
<div class="MsoNormal">
2013 5 mile was 34:57 compared to 36:09</div>
<div class="MsoNormal">
2013 9 mile was 1:02:29 compared to 1:04:53!</div>
<div class="MsoNormal">
2013 12 mile was 1:30:20 compared to 1:31:09</div>
<div class="MsoNormal" style="line-height: 150%;">
2013 turn around was 1:54:50
compared to 1:55:10</div>
<div class="MsoNormal" style="line-height: 150%;">
2013 18 mile was 2:19:24 compared
to 2:18:35</div>
<div class="MsoNormal" style="line-height: 150%;">
2013 22 mile was 2:46:14 compared
to 2:45:23</div>
<div class="MsoNormal">
So the upshot was that even though I was way back by 9 or 10
miles, I made it up on the out and back and final miles. The snow last year had
a factor, but I also locked up a bit due to the cold, which had as much or more
effect than the wet weather last Saturday. </div>
Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-30184486667036449472014-09-23T08:44:00.001-08:002014-10-07T11:51:46.635-08:00My Own Private Equinox Legacy<!--[if gte mso 9]><xml>
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I revised my report. Names of the innocent have been removed. <i> </i>I ran my own race out there for the entire 3:15 and did not hold back or pick it up for anyone.<br />
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The standard for an Equinox
legacy is for sub 3 times, top 5 finishes. I arrived here at age 46 and got one top 5. Other than that you're SOL. </div>
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<br /></div>
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Masters legacies are a bit more open-ended. It more has to do with and consecutive marathons (or
lifetime in the double figures) and how "in" you are. </div>
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Anyway, below is a just the facts summary of things that are not on
the official record (EQ report).</div>
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I was here for 11 Equinoxes, and
participated in all of them just not all were the marathon. Of five starts in
the marathon, five finishes all of them top 10. Just one outright masters title
(2004), but four age class wins (and one 2<sup>nd</sup> place), and three more
overall masters (40+) runners-up. Also I wrap up with four age records (48, 50,
55, 56), and were it not for the 2+ minute train delay in 2004 it would be five
for five. Have talked some about age grading over the years, and finish now
with the 2<sup>nd</sup> highest male masters age grade. The official report
doesn’t list that. It’s pretty damn obvious they don’t really like carpetbaggers
here in Alaska.
Also, although this category is not acknowledged, oldest top 10 finisher with a
7<sup>th</sup> at 55 and 8<sup>th</sup> at 56, and second oldest top 5 finisher
with that 5<sup>th</sup> in 2004. <span style="display: none; mso-hide: all;">No</span></div>
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<br /></div>
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I also participated in three
relays, doing each leg once. I truly enjoyed those experiences and sharing the
fun with other runners. Each was a win. In 2007 we won the men’s title (Paul
Greci, Roy Strandberg), 2009 I was the improbable third leg with a couple of
fine young runners (Werner Hoefler and David Norris) and we ran the 2<sup>nd</sup>
fastest relay ever (now 3<sup>rd</sup>), and in 2011 teamed up with a couple of
fellow masters (Mark Lindberg and Hannibal Grubis), and we broke the all-time
masters record. </div>
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In years that I did not run
(injury, or focusing on other things) I participated on race day by working on
the race course. The Out and Back Aid station in 2005 when I had a stress
fracture, Sheep Creek crossing in 2010, and Henderson Road turn off in 2012. </div>
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So that’s my legacy and I’m not
disappointed, and leave with no regrets (well except maybe for that train and a
couple ill-timed injuries). </div>
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Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-83003076828293886022014-08-03T19:50:00.001-08:002014-08-03T19:50:08.600-08:00Lumbering through Anchorage 10K ClassicIt wasn't my best day at the Anchorage 10K Classic on Saturday, which is a bit of a disappointment because I like to bring my A game to Anchorage races (and always have). But missing two weeks of training and having no workouts in more than five weeks took its toll.<br />
<br />
Nevertheless, Skinny Raven puts on a quality event, and I'm looking forward to returning the future.<br />
<br />
I went in feeling a little tired from a long week and the first two miles (net downhill of 150 feet) felt fast, even though the splits were equivalent to what I'd done just at Midnight Sun Run in June, 11:42. After that the course climbs back up and gets moderately tough at times--especially the finish with a 100 ft climb over the last 600 m. <br />
<br />
It didn't help that I lost a few seconds at 5.5 miles by almost taking the wrong turn through a crowd of runners at the out and back section, and after that I just figured bring it home. Which just what you don't want to think at the end of a hard fought 10K!<br />
<br />
So I fell back from two masters runners I was trying to catch and eaten up by another on the stretch. Ended up at 37:04 for 15th overall, 5th masters but only 3rd in my age group. Simply got out classed by runners that were more ready. But I feel upbeat and happy that the knee is fine.<br />
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<br />Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-59604802828197278522014-07-26T16:40:00.001-08:002014-07-26T16:40:18.233-08:00Healed SlugThe knee seems mostly mended, so that's the good news. I must admit at not feeling very spry yet, two and a half weeks after starting up running again. Doing an hour or so a day all easy so far and this week I have done two workouts with substantial hills. I'll keep that pattern next week, but will race on the weekend. Distance-venue to be determined, but I think I have a plan. Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-86993695470393751372014-07-13T16:49:00.002-08:002014-07-26T16:35:17.440-08:00Sluggishly BoundIt's amazing that just a week or 10 days off from running renders you to a feeling of total slugdom. After some days off, I ran three days in a row now, and feel quite slow. Still good though, an off day from running is better than a day not doing anything. It's probably the cycling, which always makes my legs feel heavy. Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-81846577627828064732014-07-09T15:58:00.001-08:002014-07-09T15:58:07.536-08:00Mid-Year Reboot<!--[if gte mso 9]><xml>
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Had to push the reset button on my training. Everything was fine at Jim Loftus Mile the other week, in fact someone was asking
about my knee that evening and I said all is good and been getting better
every year since the 2009 injury. So I ran an easy 50 minutes the next day (a week ago Friday) and felt a little tired but
otherwise fine. Saturday I did the Spruce Tree Classic as a tempo run
(averaging just under 7 minutes a mile for the shortened 6 mile course that
goes over the UAF ski trails) and that also felt good, although I noticed some knee pain
on the return through the T-Field. </div>
<div class="MsoNormal">
<br /></div>
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On Sunday I’d planned on a 15 miler over the hills, but only
made 5 before turning around and walking back. This time it’s not the cartilage
in the joint but the infra-patellar tendon, an old nemesis from the early 2000s
(my longest injury setback that lasted from late 2000 though most of 2003). The
dark years. </div>
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<br /></div>
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So I took it very easy last week, two days off, then an easy
4 miler on Wednesday. Two more off, etc. Last Saturday I ran an easy 35 minutes and it felt okay,
but a few hours later the knee was all stiff and creaky. So I’m taking this week off,
doubling the NSAID dose, icing two or three times a day. And I started up some rehab
exercises (hopping off a 4” plank onto both feet and modified dips off of the
weak leg). It’s mid-week and all feels good again. </div>
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I plan to start small with just a 4 or 5 minute (not mile)
run later this week and then build from there. If all goes well I hope to be
back to near in a week or 10 days. A little mid-year break isn’t such a bad
thing and I’ll make the best of it. Doing some cycling to keep active. I'm a pretty lame cyclist but it's decent cross training. </div>
Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-24094751139310790722014-06-27T14:25:00.000-08:002014-06-27T14:25:30.019-08:00Jim Loftus Mile<!--[if gte mso 9]><xml>
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Formally known as the Flint Hills Mile, this was the first
Jim Loftus mile, named after long time track race director here who was
national/world ranked masters middle distance runner (2:12 800 m at 55). Jim
passed away from cancer last summer, and we all miss him. I thought about him a
lot on Thursday.<span style="mso-spacerun: yes;"> </span></div>
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<br /></div>
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The mile is exciting as it is tough. Although the physiology
is very different the mile is like the marathon because you have to force your
body to push at levels that are uncomfortable.<span style="mso-spacerun: yes;">
</span>In marathon you bonk, in the mile your legs and lungs usually seize on
the last lap—or two—but sometimes you can float through and accelerate all the
way to the finish. Running ecstasy. </div>
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<br /></div>
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I used to love the excitement and rush of pouring it on with
a lap to go, with knowledge that the training had paid off and now was the time
unleash bundled nerves and to rejoice in a welling of speed. However, my
love-hate affair with the mile might be ending.</div>
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<br /></div>
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I’ve always wrestled with some pre-race anxiety when
preparing for the mile, but learned to overcome that and even embrace it. This
year following the Midnight Sun Run I just didn’t feel like I was ready, not
just physically but mentally.<span style="mso-spacerun: yes;"> </span>However, I
had trained for this race since early May and I had wanted to improve on my
time from last year. </div>
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<br /></div>
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Compared to previous years I was less nervous this time. The
weather was about perfect a cool 60 or so, overcast and only a light breeze
down the homestretch. I had hoped for 76 sec laps (the pace I ran in 2012), but
in workouts I had not been feeling comfortable at that pace so I settled for
77s in my plan, with hope of<span style="mso-spacerun: yes;"> </span>a good kick
and maybe something like a 5:03-5:08 if everything went well.<br />
<br />
Everything was near perfect—instead of forging my own way in no-man’s land, I
followed a good group running near my goal pace—and we were doing even splits
so all I had to do is hang with them. I was in contact at a half mile (2:35),
and close enough through 1100 meters to maybe make something happen. Or not. </div>
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<br /></div>
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Back in the day (say from about age 26 to 50) I’d start to
pick it up at 1100 and pass people on the home straightaway, right before the
bell. This time I had nothing. They just ran away and I could not muster the
speed. At three-quarters I was 3:53, maybe 3-4 seconds behind Ted, Joe, and Andrew
as they had jumped early. Around the turn they pulled completely out of contact
and on the backstretch I was 6 or 7 seconds back. </div>
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<br /></div>
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I did regroup on the final curve and, even though I could
feel the headwind, I focused on knee lift, form, and tried to accelerate. Well
two out of the three isn’t bad. <br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
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I crossed the line in 5<sup>th</sup> place at 5:10.6, just
0.1 faster than last year. Not quite what I wanted, but at my age maintaining
means moving ahead. Age grade 86.1, which is actually my second best ever for the
mile (2012 was 86.6), and that includes bettering my all time best as an open
runner or any other races as a masters. </div>
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Still something is missing this year. I’ve heard that a runner’s
speed drops off precipitously at 55 so this could be some of the last vestiges
of hanging on. I do plan on the Alaska Senior Games 1500 in August, but not
sure about anything on the track beyond that. </div>
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I do look forward to road racing, trails, and cross country.
So maybe it’s time to put track aside. Whatever the future holds I will keep my
race bib, which aptly bears the name of the Jim Loftus Mile. </div>
Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-67119349124653906862014-06-24T17:18:00.002-08:002014-06-24T17:18:32.958-08:00Midnight Sun Run Age Grade Results<div class="ecxMsoNormal" style="line-height: 150%;">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">WOMEN</span></div>
<div class="ecxMsoNormal" style="line-height: 150%;">
<u><span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">Time - Name (Age), AGE GRADE
PERCENT</span></u><span lang="EN" style="font-family: "Trebuchet MS","sans-serif";"><br />
41:15 - Melissa Lewis (43), <b>77.58</b> (consistency)</span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal" style="line-height: 150%;">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">44:19 - Dorli McWayne (61),
<b>89.72</b> (sets the standard again)<br />
44:30 - Joy Tinnes (45), <b>73.15</b></span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal" style="line-height: 150%;">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">46:35 - Erika Van Flein (54),
<b>77.59</b></span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal" style="line-height: 150%;">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">46:36 – Margaret Hooper (51),
<b>74.66</b></span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal" style="line-height: 150%;">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">49:34 – Lorraine Bubar (62)
<b>81.38</b> (Nice Run!)</span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal" style="line-height: 150%;">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">51:08 – Jane Lanford (59),
<b>75.60</b> (respite between marathons)</span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";"><span> </span><br />
MEN<br />
</span></div>
<span style="font-family: Times New Roman;"></span><div class="ecxMsoNormal">
<u><span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">Time - Name (Age), AGE GRADE PERCENT</span></u><span lang="EN" style="font-family: "Trebuchet MS","sans-serif";"><br />
36:35 – Roger Sayre (56), <b>88.17</b> (same time as last year)</span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">37:50 – Eric Sumner (41), 75.66</span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">40:05 – Tommy Dalhill (48) <b>75.37</b></span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">40:50 – Dan Bishop (52) <b>76:41</b> (big improvement!)</span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">40:54 – Keith Platzk (46) <b>72.72</b></span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">41:11 – Emil Magallanes (58) <b>79.66</b> (past MSR Winner! 1993
Champ returns)</span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">41:40 – Greg Wisenhant (55) <b>76.76</b></span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">42:25 – Andy Holland (58) <b>77.37</b> (RCN President)</span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">42:29 – Tim Lee (52) <b>73.44</b></span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">43:28 – Dave Withoff (57) <b>74.84</b></span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">43:50 – Jim Gower (52) <b>71.18</b></span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">45:40 – Bill Hoople (64) <b>75.76</b></span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">46:16 – Bob Vitale (61) <b>72.80</b></span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">46:27 – Philip Salmon (61) <b>72.59</b></span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">46:38 – Stephen Ford (60) <b>71.59</b></span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">49:26 – Larry Hill (65) <b>70.62</b></span></div>
<span style="font-family: Times New Roman;">
</span><div class="ecxMsoNormal">
<span lang="EN" style="font-family: "Trebuchet MS","sans-serif";">56:11 – Jim Madonna (76) <b>71.47</b> (Inspiring!)</span></div>
Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-35731429671076565792014-06-23T11:43:00.001-08:002014-06-23T11:43:36.108-08:0010th Midnight Sun Run<!--[if gte mso 9]><xml>
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It’s been a good run. Ten starts at the Midnight Sun Run since 2004 (I did Mayor's Marathon in 2009) and
not a bad race. Ten
tries, each an age group win, I think five masters titles, and five top ten
finishes. I’m just glad to still be running, running pain free. Everything else
is just a bonus.</div>
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That said, I need a change and next year hopefully it will
be something different. </div>
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This was probably my most relaxed race day leading up to the race. I
didn’t do much of anything but read some and hunker down between waves of heavy
rain showers. <br />
<br />
Although it looked threatening at 9 PM the evening was cool
and overcast. I figured to be good for a 36 min, and planned on holding low
5:50s for as long as I could. They moved the start back about 100 meters to
account for course change, due to the flooding Chena River—and
this time the Howitzer was not so obtrusive. I quickly settled into a decent
pace and the first 3 miles were almost textbook. 5:51, 11:40, and 17:30. </div>
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The only hitch was a rookie move by yours truly at the 2
mile water station. I was feeling dry mouthed at the start and really wanted water. I had just passed four or five runners and dropped the first attempt at grabbing a cup, and had to cut across the road to get
another. Got a little tangled up with another runner, I apologized for being such a bonehead, but he seemed good with it.</div>
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I was in 9<sup>th</sup>, running with Dylan, on University. That's always a surreal stretch--busiest street in town, mostly deserted. Two
guys up about 20 sec had been dropped by the chase pack, so we nodded and set
out to reel them in. </div>
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There is something hinky about that 4<sup>th</sup> mile,
and it’s always long, and this time the split was way off because they put the
marker at the wrong spot. Dylan surged strongly right at 4 and I couldn’t match
that, opting for the steady approach. By holding back there went any chance at breaking 36. <br />
<br />
I always feel the worst in the Riverview neighborhood, which is about 2 miles
of the course. Distracted by all the block parties (somewhat subdued this year),
and feeling miserable (that happens every year).</div>
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A young woman offered me a beer at 4.2 miles (Bud Light) and
insisted that I looked like I needed one, but of course I declined. Maybe an
Amber next time!?</div>
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<br /></div>
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5 mile split was 29:28, which seemed legit (although I'd really like to wheel that). </div>
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<br /></div>
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I passed a tall guy in white top and basketball shorts and
then worked on catching my son’s friend Joe, a high schooler. We ran together for
about a half mile and I felt well enough to pick it up for the stretch. I
always work on practicing surges for the last part, and managed one for about a
minute, but that was about it. Cruised it in to hit 35:17 at 6 and 36:35. The
last 0.21 seemed a tad long, but who’s counting. <br />
<br />
7<sup>th</sup> overall and a surprising if not shocking 1<sup>st</sup> runner
over 30. Everyone ahead was in the 20-29! </div>
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Hey this was a fun one, I didn’t get as worked up. Nevertheless,
I’m hoping to find other June venues for the next year, or three…but we’ll see.
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Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-57456784173864836402014-06-23T11:31:00.000-08:002014-06-23T11:31:04.562-08:00Of Irony and Audacity<i>“Let me tell you about these great new inventions called blogs. They’re perfect for verbose-self satisfied, narcissistic posting.”</i><br />
<br />
[The above quotation was from a message board that I formerly moderated, made by one of the most narcissistic, self-indulgent, contributors that I've seen on the internet]Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-33328509342176057842014-06-08T16:16:00.002-08:002014-06-08T16:16:58.435-08:00Are you a prolifigate racer?Race season here is in full swing, with three or events a week going on. Last week it was the Annihilator 10K, then on Tuesday Masochism on Moose Mountain, Thursday was the all comers track meet, Tour de Fairbanks cycling this weekend, a local Color Run, and Run Lulu Run 5 and 10K. Next week is busy too. So it got me thinking what kind of racer are you?<br />
<br />
Prolific - a marathon a week or several shorter races in the same time? That approach is increasingly common. I am amazed at the number of races and race miles that some people rack up. 26.2 on Sunday, 13.1 on Saturday, 10K Sunday, 50K the next Sunday, 50 miler as a tune up for the next week's 100 miler, followed by a 26.2 the next week off in California... 20 or 30 years ago you hardly ever saw anyone doing that. Now it's almost the norm, and you're kind of not cool if you don't do all that. <br />
<br />
The Focused Moderate - up to about two races a month on average, with emphasis on performance or being recovered enough to feel good. Well, I probably fall under the Focused Moderate category. If I do the series races I'll do a few races in the series or between events as preps or fillers, but not at an all out effort. I figure you only have so many peak efforts in a year, maybe six or seven, so it's best to pick and choose a little. This year I'm doing fewer tune up races to give my legs a chance to recover. Still feeling the effects from the half marathon two weeks ago, so I'll probably pass on a race effort at the summer track series or road 5K prior to the Midnight Sun Run in two weeks. I just feel like being a little bit under-raced this year. So I'll have four races in a May and June. <br />
<br />
Seasonal - run a certain amount of races, but only in a discrete time frame. Typical of high school or college teams. They're still out there, but it's hard to follow that pattern unless you are on a team.<br />
<br />
The Shy Runner - Takes a major event (often a marathon it seems) to step out of all that mileage to run, maybe only do one race every six months, or in some cases once every few years. To each their own, but I'd get bored doing that. Easy to lose focus so all that you're doing is logging miles and workouts. <br />
<br />
<br />
<br />
<br />
<br />
<br />
Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-13112785063664474852014-05-26T21:17:00.001-08:002014-05-27T05:38:14.565-08:00No backsliding at the Glacier Half I went in to The Trent/Waldron Glacier Half not quite knowing my fitness. The 17:55 Chena River Run earlier this month didn’t indicate great shape, but have felt better over the past 10 days. <br />
<br />
Goal time self bargaining began at 1:21 and if everything went well, hopefully a sub 1:20, with the plan of 6:15-20 pace on the way out (200 ft elevation gain) and low or sub 6s on the way back. I guess it went well. <br />
<br />
We had a nice cool morning, with a taste of Kenai fire in the air. And while I might have gone out a bit easier and not run quite as fast on mile 5, Saturday’s effort was about as fast as I could go. <br />
<br />
Here are my splits (with some rounding errors):<br />
<br />
6:03 – chatting and settling in (4th place)<br />
12:21 (6:18) – hang back a bit, 13.1 is a long ways!<br />
18:38 (6:16) – break away from two runners<br />
24:54 (6:16) – some hill climbs and one runner in sight (15 sec up)<br />
31:10 (6:15) – 5 miles <br />
37:05 (5:55) – flat mile, pushed it too much? (move into 3rd place)<br />
43:09 (6:09) – decent hill over the foot bridge<br />
49:19 (6:00) – mental math says stay under 6:00 pace to break 1:20<br />
55:16 (6:01) – feeling it<br />
1:01:12 (5:56) – 10 miles, wishing that was the finish! TG for downhills<br />
1:07:08 (5:55) – passed by 20 something dude who was running 5:40 pace<br />
1:13:05 (5:56) – legs and cognitive function failing<br />
1:19:03 (5:58) – barely hanging<br />
1:19:38 (34.8) – you call that a sprint!? (got ‘outkicked’ to the line by two women who had started an hour earlier)<br />
<br />
Age grade 88.6%, which is close to my all time best, I think last year’s Independence Day 5K at 88.9% was the only one higher. The half marathon is forgiving, which is why everyone over about the age of 30 loves the event. But because of that it’s one of the tougher ones to break a 90%. I would need to run 1:18:24 this year to get a 90. <br />
<br />
<br />
Speaking of age grading they actually <a href="http://www.anchoragerunningclub.org/documents/2014_TWGHM_age_graded_results.pdf">rank the results</a>.Turns out though the 2nd place guy was 55! Woah! He dropped almost 3 minutes off his time here from 2012, and 5 minutes faster than 2007. You’re supposed to get slower with age! Anyway, 1:16:53 is for 55 is way fast (age grade 90.96). Only a handful in this country can go faster than that. So I got 4th overall and 2nd in age grade rankings. A fun day, and something to work on for this year and the future. <br />
<br />
Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-65723939946831792062014-05-15T08:40:00.002-08:002014-05-15T08:51:47.194-08:0010 YearsI passed not one but two decadal milestones. It was 10 years ago today that I arrived in Fairbanks on a blustery afternoon, kind of bleary from a solo five day drive from Colorado. Although I have lived in one state for longer periods (about 23 in Colorado and 12 in Iowa), this is the longest continuous period I’ve lived in one town and one house. Growing up I spent nine years in the same house in Colorado, and my parents had the same house in Iowa for just over a decade, but I was in college for four of those years and after the summer between freshman and sophomore year, no more than a few scattered weeks a year at that house. <br />
<br />
So anyway 10 consecutive years here is a personal record of sorts. By nature I’m a rolling stone and like the shingles on our roof, I’m starting to gather some moss.<br />
<br />
That said, it’s been a good decade professionally and as a masters athlete. To come here I kind of took a downgrade on the career ladder, although for an incentive they offered more than I would have if I’d stayed in Colorado—cost of living plus a bonus, plus coming off soft money there, the prospects of a more stable position here. In some respects it wasn’t a great career move, but the tradeoff of an Alaskan adventure and long-term job stability were a good draw. For the previous 23 years I’d bounced all around the country looking for gainful, long term employment. These were grant funded or term positions, and within a year or two I would start looking for a new project. I did get some good offers from agencies in the 80s and early 90s, but turned those down to pursue academic opportunities. Looking back, I don’t know the years studying mountain sheep in the badlands worth it. The times were some of the best in my life but career-wise I could have done just as well (and gotten there earlier) with a masters degree. However, the work here has been stable. Environmental planners are not born, they are made, and they are in demand.<br />
<br />
Another milestone is that I’ve also just received my 10 year certificate for government service. Even though we live in times where many think government work is bad, and its employees even worse, it’s an achievement that I’m somewhat proud of. And with all due respect to the military there are other ways in which to serve your country. <br />
<br />
Actually, looking at the numbers, I passed the 10 years of service long ago. I worked as a wildlife technician in Minnesota as one of the last in old YACC (Young Adult Conservation Corps) for a year, right after I’d finished college, and then a summer as a volunteer for the U.S. Forest Service in Colorado. Those don't count toward my official record, but to me they do. So that makes almost 11.5 years. In addition, I spent just under six years supporting U.S. Army Alaska’s environmental conservation program. I wasn’t a federal employee (working for Colorado State University as a contract employee), but everything we did was in support of the Army’s mission to sustainably use its training lands. So that actually makes 17 years. I’m proud of that, and no political blowhards can take that away. End of story.<br />
<br />
Enough for this day, maybe later I’ll catch up with the decade of running here but first I have get up on the roof and clear some of that moss. <br />
Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com1tag:blogger.com,1999:blog-15017529.post-51619380533735730702014-05-07T10:40:00.001-08:002014-05-07T10:40:30.381-08:00Not even close to a 4 min mile but hats off to Bannister!Sixty years ago on a windy afternoon at Iffley Field in England Sir Roger Bannister ran the first sub 4 min mile, and with that feat he has inspired generations of runners. Sub 4 is still a big feat--a standard of excellence--and if you get down to it, it's harder to do than climbing Mount Everest. Not to downplay the latter, but with money and resolve a lot of people can do Everest, only the very talented and dedicated get under 4.<br />
<br />
If you haven't done so, check this video of the event as it happened: https://www.youtube.com/watch?v=wTXoTnp_5sI<br />
<br />
Meanwhile, Steve Spence who ran in the Olympics and won a Bronze Medal in the 1991 World Championships marathon, has broken 5 every year since he was about 15 years old. I'm no Bannister or Steve Spence, but my name is Roger. <br />
<br />
So in deference to the feats of those great athletes, here's my year by year history at the mile. I didn't race in high school, and only started as a sprinter in the weeks following graduation. So not a perfect record by any means--wish I'd actually worked on a Spence like streak, rather than being half-hazard for several of those years--but happy to be in the low 5s into my mid-50s. <br />
<br />
5:30 (1976) Time trial (age 18), Iowa City, IA<br />
4:47 (1977) Time trial, Grinnell IA (following my first XC season in college; also ran 4:49 at a summer meet)<br />
4:39 (1978) Meet at William Penn College, IA (also ran a 4:17 1500 m in Chicago that summer)<br />
4:55 (1979) split in 2 mile at indoor track in Sterling, IL (didn't run the mile that year)<br />
4:31 (1980) Drake Relays, Des Moines, IA 4:30 split in 4 X 1600 meters (we got last place)<br />
5:00? (1981) 1st mile at Get in Gear 10K (33:35), Minnesota. Did not race the mile that year, nor 5K.<br />
4:52a (1982) 24 hour relay, Boulder CO, converts to 4:44 at sea level<br />
4:57a (1983) split in 5K (15:28) in Steamboat Springs, CO converts to 4:49<br />
5:03a (1984) split in 5K (16:23) in Fort Collins, CO converts to 4:55<br />
4:34a (1985) road mile, Fort Collins, CO converts to 4:26<br />
4:34a (1986) Track meet Boulder, CO converts to 4:26 (also ran 4:11 1500m in Boulder)<br />
5:0Xa (1987) 5K split (16:30) Roy, UT converts to about 5:00 <br />
5:0Xa (1988) 5K split (16:31) Reno, NV converts to low 5s<br />
4:32 (1989), Track meet, Syracuse NY<br />
4:34 (1990), Road Mile Elmira, NY<br />
4:32 (1991), Time Trial, Ithaca, NY<br />
4:43 (1992), Time Trial, Dickinson, ND<br />
4:46 (1993), Time trial, Dickinson, ND<br />
4:53 (1994), Time trial, Dickinson, ND<br />
4:56 (1995), Time trial, Grand Forks, ND<br />
4:57 (1996), Time trial, Bemidji, MN<br />
5:30? (1997), 5K split (17:40), Amherst, MA (Injured most of the year)<br />
4:38 (1998), Masters Mile, Amherst, MA (AGE 40 Comeback!)<br />
4:41a (1999), Fort Collins, CO (converted from 1500 m) <br />
4:53a (2000), Track meet Boulder, CO converts to 4:45<br />
5:09a (2001), road mile Fort Collins, CO, converts to 5:01 <br />
injured (2002)<br />
5:10a (2003), road mile Fort Collins, CO, converts to 5:02<br />
5:07 (2004) Flint Hills Mile, Fairbanks, AK<br />
4:56 (2005) Flint Hills Mile, Fairbanks, AK<br />
4:54 (2006) Flint Hills Mile, Fairbanks, AK<br />
5:08 (2007) Road Mile, Fairbanks, AK<br />
5:00 (2008) Flint Hills Mile, Fairbanks, AK (AGE 50)<br />
5:00 (2009) Flint Hills Mile, Fairbanks, AK<br />
5:13 (2010) All comers meet, Fairbanks, AK (converted 1500 m)<br />
5:10 (2011) Flint Hills Mile, Fairbanks, AK<br />
5:03 (2012) Flint Hills Mile, Fairbanks, AK<br />
5:10 (2013) Flint Hills Mile, Fairbanks, AK<br />
<br />
Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-72534073209370478472014-05-05T09:20:00.000-08:002014-05-05T09:20:19.207-08:00Chena River Run 2014 Age Grade RankingsHere is the age grade honor roll for men and women at this year’s Chena River Run.<br />
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Dorli McWayne continues to dominate, and she’s usually good for high 80s or low 90s. Erika VanFlein has been a regular on the list for the past several years. And this time the sister duo of Sharon Baker and Donna Difolco made the grade. Congrats women!<br />
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I’m still hoping for that elusive 90, but that won’t happen at this race. It will have to be at a faster course later in the year. Dan Bishop has made a huge leap in fitness this year, improving 2 minutes from 2013, to score a 76.47. Way to run Dan! Ed Debevec, Dave Whitoff, and Bob Baker scored well in the typically competitive 55-59 class, while Larry Hall ran to a solid 72:55 as a 65 year old. <br />
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In age grading a 70 is considered regional class, 80 national class, and 90 world class. It’s a good motivator for masters runners. <br />
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WOMEN<br />
89.33--Dorli McWayne 21:43 (59)<br />
77.86--Erika VanFlein 22:53 (52)<br />
72.83--Sharon Baker 24:32 (55)<br />
71.79--Donna Difolco 23:21 (50)<br />
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MEN<br />
86.49--Roger Sayre 17:55 (56)<br />
76.47--Dan Bishop 19:37 (52)<br />
74.53--Ed Debevec 21:20 (59)<br />
73.83--Dave Whitoff 21:10 (57)<br />
73.73--Bob Baker 21:01 (56)<br />
72.55--Larry Hall 23:07 (65)<br />
Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-86669134959497711292014-05-04T17:50:00.003-08:002014-05-04T17:50:53.902-08:00Oy Chena River 5KGoing in I knew I didn't quite have the fitness for a top 10 or mid 17s, but in my head I thought a 17:40s was doable. Blew that in the first half mile. As usual, the field went out way fast and I ended up running faster than planned at the start, even though I was in 30th or 40th place.<br />
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How much too fast? Not sure, but my plan of 5:44, 11:28, and something like another one of those went down with the melt water. The opening mile was 5:39, and I was in about 20th place. From then on, no one passed me and I picked of seven or eight more runners. Not running fast, I just slowed down less than the others. But even though my 2 mile split was right on at 11:28, I knew I didn't have much extra oxygen uptake reserve to pick up the pace. So I just hung on, and tried to catch UAF skier Stefan, which I accomplished after the bridge. I tried to pull away with about 400 or 500 to go but couldn't hold the effort so dropped back. Ugghhh. Not enough running base, not enough speed. 17:55 (56 by rounding in the official results). <br />
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I guess it's okay. 12th overall, and an age group win. About where I've been the past few years, place wise but not pleased with the time. <br />
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I checked the age grade calculator, and it has an 86.5 percent. So that's well and good. Skeptical on the time equivalent of 14:55 (which was faster than I ever ran). Back in my 20s and 30s, I often opened an early season 5K in the high 15s to mid 16s. For example, in 1990 or so I remember doing the Billy Mills Fun run (and got to meet Mills, the 1964 Olympic Gold Medalist) in New York, and ran 16:30s or 40s. That was in mid or late April. Comparatively speaking, I feel about the same, just older an slower! The good news is, I've always been able to knock of 30 seconds or more once the season gets rolling. <br />
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More age grade results in a few days, when I get the chance. But there were some good ones. Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0tag:blogger.com,1999:blog-15017529.post-49642097474766282022014-04-25T09:13:00.001-08:002014-04-25T09:13:21.902-08:00Mixed about AprilAlthough I enjoy the longer days and warmer temperatures of April, as a runner it is usually my worst month. That’s one reason why haven’t even given the Boston Marathon a second thought since 1984, the last and only year I had planned to go. Ended up injured over the winter and since it's never been on my calendar. Yes, winter, that’s the thing. For most of the years since 1984 I’ve either skied or been injured. Only 1999 and 2000, early masters years when I was a spry 41-42, was I in any kind of decent shape in April. <br />
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This year is no exception. I’m making the transition but it isn’t pretty. Every year I promise myself to be in top shape for the Chena River Run, depth-wise usually the most competitive race of the year here. Never happens. Coming off ski season I always gain a few pounds while transitioning to running. My weight’s usually stable but not in April, so by the end of the month I’m 2-5 lb heavier that at any time of the year. <br />
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My legs feel almost lifeless and brittle. So it’s just a matter of doing a build up and becoming consistent. I’ll do some pick ups and tempo runs here and there but there is no zip. In this phase I feel susceptible to injury and so must wait. Just put in the miles, start picking up the pace a couple times a week. Paying dues. <br />
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Fortunately, I’ll feel better in May, when the weather gets really great. The only downside to that, locally at least after CRR there are not any decent races to focus on. Murphy Dome Roam is actually pretty nice but at an odd distance with a huge hill climb it's more of a training-social event. That’s why I’m planning on travel to Anchorage later in the month with the aim of a sub 1:20 half marathon. <br />
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About Boston, what a great one this year with Meb Keflezighi taking a surprise win. All the focus was on Shalane Flanagan and Ryan Hall, and the near 39 yr old Meb wasn’t even favored to be a top 5 or 10 finisher. Local runners did really well. Rick Lader ran 2:36 and Erica Burr 3:11 to lead the way. <br />
Rogerhttp://www.blogger.com/profile/11697572195740276918noreply@blogger.com0