Another 10k Race Report

My second 10k race in as many weeks happened yesterday (Sunday, Sept. 24th). The ValleyFest 10k, which also included a 5k and a duathlon, started at Plante's Ferry park, in Spokane Valley, WA at 8:00am. It was clear and chilly, but not unpleasantly so. No gloves needed this week. There were several members of the Spokane Valley Running Club there (my club, although I haven't run with them much lately), all but me running the 5k.

After starting in the park, the race was run entirely on the Centennial Trail (a paved walking/running/cycling trail, mostly along the Spokane River). It was an out-and-back course, both for the 5k and the 10k. The turnaround for the 5k was spot-on, distance-wise, but the 10k turnaround point was a bit short. According to my Garmin, the race was 5.83 miles long, rather than 6.2 (or, 6.21, to be precise!)

Due to some downhills in the first mile, I went out a bit quick (7:20), then settled into my current 10k race pace (between 7:30 and 7:45/mile). After the 5k turnaround, the amount of racers ahead of me dwindled to two. The leader had a significant lead, but the person ahead of me—a youngish gal—was only 10-20 feet ahead. After the turnaround, I let her have that lead, but I gradually closed the gap (she was slowing), so at about 3.5 miles, I picked up the pace to "pass with authority," as I was taught by my high school cross-country coach. After another half mile, I backed off the pace a tad. Once I reached the last mile, I knew I had to climb back up the hills that helped my pace at the start of the race. There were two of them, and I wanted to walk on both of them. But I chugged ahead and finally spotted the finish. Originally, I was given third place, but as of the edited results posted today, I was officially second (as I thought, when I finished). Even though my time wasn't fast enough to even place in my age group in a large race, I'll gladly take a medal for a rare 2nd overall finish in a small race.

RESULTS:
Time: 44:35 (although they gave me a 44:40 officially)
Pace: 7:39 (based on a 5.83 mile race)
Place: 2nd of 47
AG: no results
Gender: no results

Young guy: 2nd in the 5k. Old guy (yours truly): 2nd in the 10k

It was a fun little race. I may do it again next year.

So the short, "speedy" races are over for the year. Now, it's time to get ready for my 'A' race, the Spokane Half Marathon, in less than 2 weeks.

Another 10k, Then Another...

Last Sunday (Sept. 17th), I ran my third 10k of the year. It was in beautiful, scenic Sandpoint, Idaho. It was called, coincidentally, the Scenic Half & 10k. My speedy friend Dan drove to my place in Spokane Valley, spent the night, then we arose at o-dark-thirty for the 75 minute drive up to Sandpoint. It was a fairly small race, with the 10k field being 128 runners, and the half with 308 finishers. There was still some smoke lingering in the very cool air (under 40°f at race time), but it was a sunny, dry day.

Dan and the rest of the half marathoners started at 8:00am, and us wimpy 10k runners at 8:15. The 10k course was a pretty flat (my Garmin gave it 107' of elevation) out-and-back affair, mostly on the bridge extending over lake Pend Orielle (pronounced "Pond O-Ray" for you non-locals). My watch said I was running at about 7:10 pace for the first few hundred feet, so I dialed it down and settled into about a 7:45-7:50 per mile pace.

I've been fighting a cold or some kind of chest congestion, which—combined with the smoke—made it harder than usual to breathe. Who knows how much that affected my time, but I'm pretty sure I could have clipped several seconds off my finish time without those issues.

I ran the first couple of miles with two other guys who looked to be in my age group (one of them was, I verified later), but I gradually pulled away from them. At mile 4, another middle-aged guy pulled even with me, not breathing as hard as I was, then gradually left me behind. After finishing, I asked him his age. "44" he said, to which I responded with a sigh of relief (hey, I covet age group wins, even in small races!)

My friend Dan finished 3rd overall in the half marathon, with a time of 1:28!

My official time was 47:08 (7:37 pace). Slower than my Santa Monica 10k in June, but faster than my Chelanman 10k in July.

I'm running yet a fourth 10k in 3 days, as of this post. The ValleyFest 10k will start just a 20 minute drive from my house. Historically, the field has been very small (basically, a group run), so I'm not sure how motivated I'll be to push for a fast time, nor sure if I'll ever ditch this pesky cold.

Here are my official numbers (and some photos) from the Sandpoint Scenic 10k

TIME: 47:08
PACE: 7:37/mi
OVERALL PLACE: 6 of 128
MEN: 5 of 41
AGE GROUP: 1 of 3

Yes, compression socks. I'm old. And it was cold.

Pretty nice medal for a small 10k!

August Numbers

Time marches on! August 2017 has come and gone, which means I have the usual ever-so-fascinating monthly numbers to post:

Runs:     15
Miles:    84.5
Long Run:    13.1
Races: 0
Bike Rides: 3
Miles:     60.2
Long Ride: 20.2

A vacation to Florida detracted from my numbers in July. In the heat and humidity, I managed only one 6-mile run while there (and zero bike rides, as I didn't bring my bike, nor did I have time or the inclination to rent one). The more re-focused on running I've become, the more cycling has taken a backseat in my training program, for better or worse. I'm hoping to keep one recovery ride per week in my schedule, but I've even sacrificed that in my tentative training schedule leading up to my half marathon in early October. I believe I only have two rides penciled in for September.

As I've been building my running base, I feel like I've actually gotten a bit slower. On an 8-mile easy run yesterday morning, I ran one of the miles at hopeful half marathon pace, and it didn't feel sustainable at all for a half. I'm hoping to pace it at 8:00 miles (I ran this one a bit fast, at 7:52). Granted, this was my third day in a row of running, starting with a hard mile time trial on a track.

Oh, tangent—I did finally satisfy my curiosity last Thursday, by running a mile on our local high school track. It was in the afternoon, so the temps were in the mid-80's, it was windy and smoky, from regional fires. Not the best conditions, but my patience finally ran out, and I just HAD to see where I'm at, speed-wise. Well, I wasn't where I was hoping to be. I ran a 6:36. I went out WAY too fast (1:30), then tried to hold on. I had no juice the last lap. I'll probably run another mile TT in a month or two, just to see if I've progressed.

BODY CHECK

My left knee and surgically repaired right hip are still holding up, even though I feel them from time to time. What's concerning me lately is my left hip. It has been quite sore between runs. I need to step up my game with the rolling, stretching and ice.

RACES

I've got two tune-up races this month, before my half in October. Both are 10k's (Sandpoint and ValleyFest). Neither are "A" races for me, so I don't have any solid time goals. I would like to run better than I did at the Chelanman 10k, back in July, so I guess sub-48 would be my goal.

All for now. Onward, running peeps!

Belated July Results

The month of August is nearly half over, and due to a recent vacation, I haven't been able to post my July training numbers. So, without further adieu...

Runs:     16
Miles:    100.1
Long Run:    12
Races: 1 (Chelanman 10k, Chelan, WA - 48:29, 12/112 overall, 2/5 AG)
Bike Rides: 6
Miles:     196
Long Ride: 56.6

I managed to hit a couple of milestones in July. It was my first 100 mile running month in nearly 4 1/2 years. I did a long run of 12 miles, which was the first time over 10 since August of 2010! While there are still some issues with my body I'm a little concerned about, I'll admit that I'm now a runner once again. I'm going to keep knocking on wood with crossed fingers, though.

The race I ran in Chelan was a spur of the moment decision (well, it was made a few days prior to the race). My friend Dan was doing the half ironman and suggested I come over to run the 10k. Despite a period of bad running, I decided to give it a go. I ended up running the slowest 10k I've ever run, and felt pretty lousy doing it. Still, I don't regret it. It was a fun weekend.

As alluded to earlier, a vacation earlier this month disrupted my training quite a bit. We spent a week in Florida, and I managed just one run while there. I plan on ramping up my mileage the rest of this month, and will start including some hill repeats to build strength. I won't be racing this month, but I have two 10k's on back-to-back weekends lined up for mid-September (one of them tentative). Then, my "A" race for the year, the Spokane Half Marathon will be on Sunday, Oct. 8th.

Now, to go off topic a bit. Last month, I shared my Don Rickles portrait story. This month, I'll share my Glen Campbell portrait story! Oh boy, a new celebrity every month! Don't worry, it won't become a trend.

As you may have heard by now, Glen Campbell passed away from Alzheimer's recently. I drew his portrait before that happened. With permission from his family, I'll be selling prints of the drawing, with 50% of the net proceeds going to his foundation, to benefit Alzheimer's awareness and research. If you're interested, check out my portrait website soon (I haven't posted the prints quite yet, but keep checking, they'll be up shortly).

Thanks for stopping by!

June Numbers, and my First Race in over Four Years

June was a busy and memorable month. I continued to slightly increase my running mileage, I went to L.A., ran my first race in more than four years, and I met several celebrities.

First things first, the numbers:

Runs:     13
Miles:    75.2
Races: 1 (Summertime 10k, Santa Monica, CA - 46:19. 4th/50 overall, 1/3 AG)
Bike Rides: 5
Miles:     143.8

I took a whirlwind trip to Los Angeles the weekend of June 24/25th to attend an event I was invited to (more about that, below). I was fortunate to have a running & riding friend who lives in Redondo Beach, who invited me to stay with him and his wife. He retired young, and now trains daily (multiple times per day, usually), so needless to say, he's in amazing shape. The day I arrived there, he took me on a bike ride into the Palos Verdes area. We stuck with moderate climbs and avoided the intense hills. The next morning, we ran a small, casual race in Santa Monica. He ran the half marathon, while I chose the 10k.

Tom (left), with yours truly. Tom killed the half, with a 1:34!

It was a flat, fast course (out and back; twice for me, 3x for the half runners) on a paved trail next to the beach. My goal was to break 48 minutes. Much to my surprise, I came in at 46:19 (7:28 pace), good for fourth place overall. As I finished, someone handed me a 3rd place medal. I didn't learn I actually finished 4th until later in the day. My condolences to the man who missed out on his 3rd place medal ;-)

I smiled in nearly every race photo! I'm demented, obviously.

On Monday, Tom took me on a beach tour bike ride, up the South Bay. We ended up riding 40 miles.

It was a fun, active weekend, and Tom and his wife were very gracious to have me stay with them.

Now, to backtrack a little. An event that took place Sunday afternoon was the reason I flew to L.A. in the first place.

I have a side business, doing people and pet portraits (www.colinhayesart.com)…in case you know anyone who might be interested ;-)

A few weeks after Don Rickles died, I decided to draw his portrait, on a whim.

It turned out well, so I sent a message through the Don Rickles website with a link to the portrait, thinking I’d probably never hear back. Well, I did get a reply from his publicist, who showed the portrait to Don’s wife Barbara. She loved it and wanted a copy. Then, she decided to display the portrait as a tribute at his private memorial service in LA, and she invited me. There’s no way I could turn that down.

There were many celebs there. Several of them were admiring the portrait, taking pictures of it, and having their pics taken with it. At the reception, I felt a little lost, but eventually Barbara invited me to her personal table (with her family & close friends), and she would make a point to introduce me to each celebrity that would come up to talk to her. I handed out several promo booklets to them, too.

Don’s manager, Tony Oppedisano (“Tony O”) was also Frank Sinatra’s manager (and his best friend). He regaled me with crazy Sinatra stories more than once. I’m also now in business with him, selling prints of the portrait, with 50% of the proceeds going to their charity. He’s a riot and quite a character! Very NY/Italian Showbiz Manager stereotype, but a good guy. Every time he came up to me, I had just finished a glass of wine, and he'd say "What's the matter? Every time I see you, you're dry!"

With the lovely & gracious Barbara Rickles

With Don's manager, Tony Oppedisano ("Tony O")

Some of the celebs I either saw or met: Bob Newhart, Regis Philbin, Al Roker, Kathy Griffin, Sharon Lawrence, Jeff Ross, Tony Danza, Suzanne Somers, John McEnroe, Steve Lawrence, Al Michaels, Elliott Gould, Bob Saget, John Stamos, and more.

It was a surreal experience. Barbara went out of her way to be gracious to me. It’s a weekend I’ll never forget. She's commissioning me to draw her French bulldog, Chauncey, along with their daughter's dog and, Bob Newhart's dog, as a Christmas present from her to his family.

So, a crazy month, indeed!

As I write this, July is well underway, and I'm trying to increase the running miles even more. My left knee is feeling a bit squishy, so I'll be monitoring that closely.

We're pushing 100°f here in Spokane this weekend, so all runs and rides have been early, out of necessity. Here's hoping everyone avoids heat exhaustion the rest of the summer!