Race Management

A few weeks ago, I ran the Chilly Dawg 5K, which is sponsored by my wife's department at The University of Georgia. I've done well at this race the last two years, hovering right around 22-minute finish times. Enough to win my age group, but just barely missing out on the master's title. Last year stung a bit, particularly since I missed out by less than :10.

So I was motivated to do well at this race. That is, until I started having trouble with my calf again. The combination of that, graduate studies, and putting on a little weight led me to temper my expectations.

Additionally, the gentleman who beat me the last two years was not in attendance. So I thought maybe this would be my day.

I would say the course has rises, not hills, but you'll still work to get over them. Given how out of shape I was and how little speedwork I did, I was pleased to clock in at 22:30. I aggravated my calf the week prior and stayed off it until this, and my calf may have fallen off had the race been 3.5 miles and not 3.1. Anyway, I left it all out there.

That's when the fun began.

I received a finisher's card with a #7 in the corner, so I allowed myself the thought of achieving my goal. There was no big board with finishers taped to it, and the clock over the finish line was unclear, so I didn't really know for certain. We hung out for the awards ceremony, only to find out someone else (who I beat) was named master's winner. Needless to say I was not pleased. All I could do was let it ride, since you can't create a scene during the presentations. Then, when I learned I won my age group for the third straight year, the announcer got my name wrong. Missed it by a mile.

My dear, sweet wife worked back channels at the office and found that I won the master's division, and I'll be getting the snazzy coffee cup that comes with it. It's a victory, but what's missing is the recognition of my effort. The timing company got it wrong. I fully expected to hear my name as the master's winner, and it was pretty rough seeing someone I passed get the Shiny Metal Object (a catch-all term) I earned. Disappointing.

Wifey also learned the timing company from the last two years is more expensive than the group brought in for 2016. So you do get what you pay for. My belief is that attendance suffered as a result, nearly 400 runners last year, probably because this had been a grand prix event. With that out of play, 255 finished this year. So there's that.

It won't stop me from coming back next year. I just hope they get it right.

Beer Mile

I've been seeing more and more stuff about the beer mile-- apparently it's becoming more and more of a thing these days. There's even a www.beermile.com website, with rules, FAQ, forums, and such. It also lists which beers were the most popular, as well as verified world bests. As of this writing, the world record beer mile is 4:47. Seriously-- someone ran a 4:47 beer mile! Shotgunning the beer is against the rules, so someone is really, really good at drinking beer quickly. Wow.

Yesterday I competed in my first beer mile event. You know the drill-- drink a beer, run a quarter mile, repeat until you've run a mile. I typically like to keep my beer and my running separated, but I had to give this a shot. It's not about the winning, but I was still a little nervous as to how I would respond-- would I barf my guts up (resulting in a penalty lap)? Would I feel miserable with all that sloshing around going on?

So I got a six pack of beer I wouldn't mind chugging and got out there. I'll enjoy the 'good' beer when time is not an issue.

It went a lot better than I expected, and it turns out people shouldn't be allowed to have that much fun. The sloshing around thing was not a concern, but the carbonation was. Feeling bloated was the biggest thing. As long as I could burp, I didn't really mind. The only time I felt like I might be sick was after my first quarter mile, when I felt like a beach ball. But three or four good rips and life got better.

As for the running, I was also pleased. No calf concerns arose-- still healthy on that front. I even ran an 8:06 mile, which is pretty solid. I was far more concerned about the beer than I was about the running part of things-- I didn't run to put up a good number, but I could have gone faster.

There were 11 of us altogether and I think I took 8th, with a time of 14:20.

Inserts

It's been a couple of slow weeks running around here, since I was pretty bummed about my right calf acting up most recently. A combination of that and schoolwork mean that I haven't hit the pavement much recently.

Today I went back to the therapist to hear what they had to say. Thankfully, the dry needle toteboard remained at five, but she did rub out my left calf and Achilles with a metal stick and some sort of scraper (didn't see what it looked like, only what it felt like) to help remove scar tissue.

Then I got to run on the treadmill for a gait evaluation, which I kind of wanted anyhow. I'm doing fine on the new and improved midfoot landing, but it turns out I am a very mild pronator. I learned that about 4 degrees pronation is OK, but my angle of pronation is at about 11 degrees. This means instead of my Achilles going straight up and down at footstrike, it leans in about that much. She showed me video of my brief running episode, and it's amazing what their technology does. She just recorded me on an iPad, played it back, and even showed me the geometry involved. I was wowed, but also happier that I knew something now that I didn't before.

So that means I need mild stability in my shoes. I panicked once the therapist told me this, since I have so many pairs of neutral running shoes. The good thing is that a Superfeet-style insert should work well, I'll just have to move them in and out as I cycle through my shoes. No worries.

This helps me better understand the concept of inserts, and it furthers my thought that just because you are 'getting away' with something (i.e. not getting injured), does not necessarily mean you're doing it right. I found out my biomechanics are different (not much I can do about that) but that there is equipment available that will help further minimize my risk of injury.

I'd been a big-time heel striker who didn't run with any inserts in my shoes, but now I've learned better ideas on staying healthy while running.

Knots

Dry needling toteboard: 5.

The last few weeks of running had been solid, by recent standards. 12 miles last week (3-3-3-3) and 13 last week (3-3-3-4). Since these were good weeks of running and my calves had been behaving, I ran 4.25 on Monday after work but my right leg was tugging at me a little. Not enough to stop, just enough to let me know it was there. I was going to rest Tuesday, anyway.

Wednesday I wanted to see what I could do, speedwise, on my 5K route. My half-mile splits were just under 4:00, which is booking for me. With a half mile to go, my right calf knotted up on me. The right one. Not the left one, the problem child. So I was pissed, even though I was able to run-walk the rest of the way home.

So I explained it to my physical therapist, who found knots in both calves. It was worse in the right than in the left. He decided to dry needle me after finding knots in both legs, even though my left calf has been OK lately.

That was Thursday morning. It's worth noting that I'm able to walk around better now after these dry needle sessions than I could before. This was helpful, since Thursday was a day full of meetings and walking.

I'm just back in on a Saturday morning from trying to run to the local YWCO but my right calf barely got me a quarter mile out and quarter mile back. So it's another setback. I feel I've been concentrating on form and hitting various checkpoints along the way, such as trying to run tall, 'pop' my knees out as I run, and focusing on landing just behind the ball of my foot. Midfoot striking is the key.

I thought I'd been doing OK, but now it seems as though more patience is called for. I'd wanted to run a fast 5K in January, then I settled for running well at Thanksgiving and Holiday races, now I'll just settle for running at all.

So it's a bummer.

Sidelines

So the dry needling worked the first time, and I was able to get back out on the road for a few weeks. I felt great-- it was wonderful to get back out there.

But then...

I had been assigned some exercises in conjunction, and things went well as long as I did them. Then my calf seized up again two weeks ago during a six-miler, which was my longest run in several weeks. So I dragged my left leg home and went about the healing progress, stretching my calf and rolling it out at least once a day.

I ran once more that week and felt the same twinge after 2 1/2 miles or so, and the same thing happened. The outcome was similar when I went for a four-miler and had to cut it short.

So I went back for 'the treatment' again.

Only thing is, it was worse today. I'd slacked off on my strengthening exercises and paid for it. The therapist went in with a syringe and loosened up several smaller knots before he actually hooked up the dry needles to the electrodes. This intense throbbing was the most pain I've experienced as a runner, and it will definitely serve as a reminder.

So I'm back on the sidelines for a week or so, though he said to let pain be my guide. I've also got KT Tape on my left calf as a way of keeping it stretched out. I hobble around like a pirate when I first get up off the couch, but then it's not as bad when I walk around a bit. You should've seen me in the grocery store-- I was the guy waddling around with the black tape on his leg. Memories.

So my winter 5K/8K schedule is on hold again as I heal up. I think this is the longest period of time I've had to deal with something like this. Definitely frustrating, since I'm not really used to it. It has taught me a lesson though: I am a 40-something and have to do a better job of stretching and rolling and strength training. You know-- those things I always read about in the running mags but kind of blew off.

Can't do that anymore.

Bummer too, since the season seems to be changing already here in Georgia. Mornings have been cooler. I'll just be patient and have my coffee in the meanwhile, and be ready when my time comes.

Dry Needling

I was out on one of my regular five-mile routes about a month ago when I felt a small twinge in my left calf. This is the same calf that I hurt about ten years ago while trying to catch up on the training schedule, and the same one that nags from time to time.

So I noted it and kept on my way, just like we all do when we feel something. Only this time it actually flared up and forced me to walk the mile and a half home. It sure does suck being decked out in running gear while walking home and dragging a leg behind me.

As treatment, I tried stretching and rolling, even a little swimming and later on I would ice it (which felt like it was helping). Nothing really provided a solution. I'd go out a few times and it would act up after a mile or so. I actually ran a three on a treadmill at a resort in San Jose del Cabo and it never acted up. But that didn't last too long.

One day last week I finally broke down and went to the therapist-- our running shop has good synergy with these guys. As it turns out I sold a pair of shoes to the guy who worked on me. I was embarrassed since he recognized me first.

Anyhow, I had a pretty big knot in my left calf that required dry needling. Deep tissue massage would only solve the issue temporarily. So the guy sticks two needles in my leg that look like meat thermometers. My calf immediately starts seizing up, as though I was flexing my calf muscle repeatedly. It even felt a little like a cramp. Then he hooked me up to the electrodes to get the knot out. I was afraid to look behind me-- I didn't want to inadvertently move things around that were already inside me, and I certainly didn't want to freak out when I saw needles.

This went on for about 10 minutes, after which time I went to work my shift at the store, dragging one leg behind me the whole time. That went on for a few days, but it felt progressively better as the weekend wore on.

Tuesday I got the green light to go run again. Talk about hearing music... But I also got some exercises to do on my own, since my hamstrings and glutes haven't done much-- only my calves. Calf stretches, knee extensions with a resistance band, and hamstring contractions with my heel on a door frame. This is all meant to get my legs more involved in the act of running.

My first run was this morning-- I'd forgotten about trying to run in the Georgia heat, even at 7:30 am. I didn't pay much attention to pace as much as I did my cadence. It seems I also strike the ground with a straight leg, so my instructions were to quicken my cadence to about 180 per minute, and concentrate on more of a midfoot landing. Now I always thought my cadence (usually around 176) was pretty good, but we'll make this adjustment since it should allow me to get back out there regularly.

The scale says my weight is up to 175, which means I've got some work to do. The wife and I have made a few lifestyle changes so hopefully that number will drop soon.

Marigold 10K Race Report

A few weeks back I ran the Marigold 10K race, as part of the Marigold Festival in Winterville, which is just down the road from where we live. Having run it last year and making the logistical mistakes I did, I signed up in advance and got there early enough to prepare.

The difference is that last year I was in better shape. Being a graduate student means my running has suffered, and I haven't placed a high enough priority on it these days. That's something I'm working on.

So-- onto the race. I laced up my old trusty Nike Pegasus 31 shoes, and for some reason chose not to wear my red Athens Road Runners tech shirt. I've got no good reason for this, but it seemed like the thing to do at the time.

I set my PR of 45:04 at this race last year. It's very flat and fast. Runners pass by the finishing area twice before coming to the actual finish. We did one loop and came back, then did a loop in another direction. The third loop is a shorter out and back. I knew I wouldn't set any speed records this day, since my training has been sporadic at best.

My half-mile splits were decent (3:40-ish) until mile 4, when a slight uphill, the sun coming out, and my lack of fitness all came into play. Splits climbed all the up to 3:59. They were better toward the end, but the damage was done-- I knew this wouldn't be my day. My time was 47:09, good for 42nd overall and 6th in my age group.

Athens Road Runners took over principal sponsorship of this event a few years back, and participation has picked up. Last year I was 30th out of 193, and took home 3rd in my age group. A time like that this year would've put me 29th, but out of 230 finishers, and no Shiny Metal Object to take home. So we're stepping things up around here.

As always, it was good to see my running friends, to get a good workout in, and to hang out at the Fleet Feet Athens tent for a bit.