Four Weeks Away From Marathon and 5K Time Equates to 3 Hour Marathon

Last Sunday I ran the 5th Annual Jason's Race for SIDS Awareness 5K in Westlake Village. This is a worthy local event hosted by Katie and Andy Lutz on behalf of their son Jason.

Jason was born on November 7, 2007, a healthy 8 pound, 5 ounces.  Jason was blue eyed, strong, healthy, full of energy and shared his smile with all around him. But on March 11, 2008, the Lutz family was devastated by the sudden passing of Jason during his morning nap.

The Lutz's and relative Kim Erwin set out to do whatever they could to memorialize Jason and raise awareness to Sudden Infant Death Syndrome (SIDS) through a 5K event. Conejo Valley Guide was in its early stages in 2008 when I met with them and saw their pain, yet felt their energy in putting together a 5K...something they had never done before. This past Sunday, Jason's Race reached its 5 year anniversary.

The inaugural Jason's Race was October 12, 2008. I ran that 5K and somehow managed to win the race overall in 18 minutes, 17 seconds. After a 3 year hiatus, I decided last minute to run the 5K again on Sunday. My long runs have been o.k. and with 4 weeks prior to the Malibu Marathon, my thinking was that I needed to work on my speed a bit.

Long story short, I finished the 5th Annual Jason's Race in first place overall again in 18 minutes, 19 seconds; 2 seconds slower than my time 5 years ago. Well ain't that cool! While I felt decent, my only slight disappointment is that I "felt" like I ran under 18 minutes for my effort. Oh well! At least I'm consistent...exactly 3 weeks prior I ran an 18:19 5K in Camarillo.

The Malibu Marathon is November 11th and I'm running another tune-up race this Sunday, the Marla Runyan Half Marathon in Camarillo. The day prior I ran 10 miles. That's not something I would normally do the day before a "competitive" 5K where I want to run refreshed and ready. I felt I needed to get some decent mileage in since my main goal is the marathon coming up.

A rule of thumb I use is to multiply 5K time by 2.1 to get an equivalent 10K time. So a 18:19 5K equals a 38:26 10K. Then I multiply 10K time by another rule of thumb, 4.7, to get an equivalent marathon time. That would be a 3 hour, 38 second marathon. So I'm in the ballpark of a sub-3 hour marathon.

Learn more about Jason's Race and the Jason Lutz SIDS Foundation at www.jasonsrace.com.

Cool Awards at the Local Camarillo Lions Club 5K and 10K Run Today

Two years ago I ran the Camarillo-Somis Pleasant Valley Lions Club 5K in 17:34 without any "speed" training. I managed to win the race that year (well, as I recall, after the guy right ahead of me took a wrong turn lol). Last year I wasn't running in September as a result of my vitrectomy surgery to correct a detached retina. After running 20 miles last Saturday, 18.5 miles a week prior to that preceded by a 17 miler on September 2nd, I figured it would be good to ditch the long run this weekend to work on a little speed with a 5K race.

This course is pretty much pancake flat. A nice, low-key local race run by really nice people at the Lions Club who also put on a pancake breakfast and have in my opinion an enormous number of raffle prizes for such a relatively small race. In fact, I won lunch for two at Ola's Mexican Restaurant in Camarillo in the raffle!

However, I did not treat this race particularly seriously. Yesterday I ran 10 miles around town, which I would not do the day before a "serious" competitive 5K. But I wanted to keep the mileage up.

Additionally, and for the first time ever in my 19 year running career, I worked out at the gym at 7:20 a.m. for 20 minutes, prior to the 8 a.m. start time of the race. My gym was literally across the street from the race and I wanted to get a workout in. I had planned to work out after the race, but figured, ah, what the heck, let's get this done now so I can get home to the kids sooner after the race. The workout was not particularly hard, but no doubt not something you should do immediately before a 5K.

I actually felt pretty solid the entire race...no aches or pains..and ran a solid 18:19 for 3rd place overall. Similar to my last 5K on the 4th of July, the combined ages of the two guys ahead of me were less than my age...ha! I almost ran down the kid in front of me...woulda had him with another quarter of mile...he kept looking behind him, which told me he was starting to hurt).

Decent race conditions. Sunny, maybe 70 degrees, no wind, flat. My only beef is that I felt like I was easily running sub-18 minutes. The wind in my sails deflated slightly when I saw the 18:19 time, but all things considered, I'm happy. I cut 12 seconds off my last 5K time and averaged about 5:55 per mile. Decent enough for someone close to turning 50 who stupidly does a gym workout before a 5K.

As you can see from the unique awards imprinted on tiles above, the race organizers do a really nice jobb. That was a really nice touch.  Thanks again, Pleasant Valley Lions Club, for putting on such a runner-friendly local race! Learn more about the club at www.pvlions.org.

Slow But Steady Paid Off on Saturday at the Bulldog 25K Trail Run

I've talked about the Bulldog 25K/50K Trail Runs a number of times in this blog. But in summary, it is a challenging loop/double-loop course run entirely within Malibu Creek State Park in Calabasas, with each loop having a total elevation climb of nearly 4,000 feet, including the climb up 2,528 foot Bulldog Mountain.

Since coming back from my post eye-surgery 5 1/2 week hiatus 5 months ago, my training got off to a rusty start and has been steady, but not memorable. I did get in several 10 mile runs as well as a slow 2 hour run that I counted for 14 miles back on July 28th. I also ran up Boney Mountain very slowly on July 6th. But nothing intense that would fully prepare for the hammering that took place this past Saturday on the Bulldog 25K course.

So cutting to the chase, I ran the 25K race on Saturday without incident in a reasonable 2 hours, 6 minutes, good for 2nd Male Master overall, 1 minute away from the first place master.

I gave it my best shot. My fitness level is back to I'd say about 75% of where it used to be. I still don't have the speed I used to have, so I gave up a lot of ground in the early going of this race. And my timing was a bit off so I had to make an unscheduled pit stop on behalf of my bladder. But hey, we were running in the wilderness so no big deal :>

The uphills of Bulldog are brutal, just brutal. Relentless. You start thinking, about halfway up: "Why am I here? I could be sleeping right now. What did I do to deserve this? Are we there yet? How much further?" as you start the long, steady, climb up the mountain. For the most part, the surfaces are ok, but there are some sections at the top where you're running downhill on the rock face of the mountain.

With age and experience comes the wisdom to conserve your energy running uphill on a course like this because, having run the race now 5 or 6 times....once your mojo is gone, you're toast. And I saw this happen to someone on Saturday. The guy with the knee high black socks.

There was a guy that looked like he was 10 years my junior that reminded me of me last year. I passed him at some point, maybe the 6 or 7 mile mark, on an uphill. He was walking. Looked like maybe he blew a gasket...like I did last year. Then came a downhill and he just hammered it past me. I thought, if the rest of the course is downhill, he's got me. But I knew there was plenty of uphill to go.

Sure enough, the next uphill he walked as I slowly but steadily dug in. Nothing fast, nothing fancy. Just shortened the stride, kept the pace even and kept the forward progression up the hill. Then he blew by me again on the downhill. This happened 4 or 5 times until finally he didn't appear at the the next downhill. It was actually kind of fun for me and it kept my mind off the soreness in my calves and quads. But I was now alone....for a bit.

And then the most extreme of the downhills came. You think downhills are easy, but this one is like dropping from a plane. I'm sitting here Monday night at the computer and my shins are still sore from the pounding.  Yet another young buck flew by me on this section of the race to my surprise. I was able to keep him in my sights for awhile, while grimacing through the steepest of the downhills, but ultimately he got away.

Bulldog doesn't end when you hit the bottom. There are some more tricky, hilly, twists and turns until you hit the flats...then there's about a mile of running until the finish...of the 25K (the 50Kers of course run another lap).

I was in pain at the end, but a good pain. Yet again, the Bulldog 25K chewed me up and spit me out, leaving me itching to train harder next year and drop below 2 hours.

By the way, the support along this course is fantastic. They go out of their way to take care of you, both 25K and 50K. They required us to carry at least 20 oz of fluids during this year's race after the extreme heat of last year's Bulldog. They refilled my bottle with icy cold water. I was quite impressed!

Going With the Flow When Things Go Wrong in a Local 5K/10K Race

My very first 5K race was on June 6, 1993 (yes, I know the date because I've updated an Excel spreadsheet of my running mileage and races going back to my first "official" day of running on May 5, 1993) and for years I was pretty serious about most of my races.

If you pay your $30 for a local race, you're usually supporting a local charity or cause, but with that there's some expectation that 1) the course will be accurately measured, 2) your time and place will be accurately reported and 3) there's a reasonable level of logistical effort placed into the race, including adequate course supervision, signage, available fluids, etc.

In the early days of my running, all this stuff was a really big deal. I'd be royally annoyed, particularly if the course was not accurate. Actually, I still get annoyed at that. No one should be hosting a race if they can't measure the course correctly as most of like to compare the time on the course to previous races.

But overall, today it isn't quite as big of a deal for me if something goes wrong at a local 5K/10K race. I'm not as serious about my training and racing, so when things go awry, I don't cry :> Case in point was this morning's 10K at Balboa Park in the San Fernando Valley. A friend of mine asked me this week if I wanted to run the race to support a breast cancer screening facility. My family being out of town, I said sure, knowing full well I'm not well trained to run a fast 10K.

There was a 5K and 10K, with the 5K starting 10 minutes before the 10K. I found it odd that our race bib numbers did not distinguish which distance we were running. It was basically left up to the timekeeping system to track who started the 5K at 8 a.m. and who started the 10K at 8:10 a.m.

Boy it was a hot day today. Low 80s at the start of the race. Today I was running for survival, not for speed. Heat is not my friend. 'Twas a sweatfest indeed out there. But it was fun...finishing! My time was 40:30, about a 6 1/2 minute per mile pace, which is exactly what I expected to run. The course was almost pancake flat but with the high temps I knew breaking under 40 minutes would be a challenge. The last time I ran the 10K distance was over 2 years ago, in just over 39 minutes.

So I was happy with my time, and, surprisingly, I finished 2nd place overall. There were 2 guys in front of me for a long time, but apparently the first place guy took a wrong turn somewhere. Thanks dude! I finished 3 1/2 minutes behind the winner, who lives in Palmdale (heck he must be used to temps in the 90s and 100s!) and is 17 years my junior.

But back to my original point...things can and do go wrong. Sure enough, they posted the results of the 10K and I was nowhere to be found. Others who also knew they placed well were also not on the list. Sure enough, many 10Kers were timed as if we ran the 5K. So instead of a 40 minute 10K, I was on the 5K results with a time of 52 minutes.

Fortunately the timers were receptive to resolving the issue and made sure to make appropriate corrections. But it didn't happen until after the event MC announced the incorrect race results. Knowing that the 10K results were way off, I approached him and very nicely let him know they the results were quite wrong and that the timers were making corrections. He pretty much ignored me and said this (the sheet he was holding) is what was given to him. Would have been nice for him to at least ask someone, but he went on and announced the "winners" and handed out the awards to many of the wrong people.

In my younger days I would have complained and bitched and moaned. Today I just laughed about it. There were others that were kind of annoyed about things, like why they only give medals to the top 3 in each age group (she thought it was top 5), etc. But it was so hot out there that most people moved on to the rest of their day.

Bottom line: Most of us run local races for fun and camaraderie. So when things go a bit wrong, as things quite often do in these local races, stay cool!

Waking Up My Body Once Again With a Local 5K Race on the 4th of July

With no particular race plans and no real focus to my running these days, I don't have a lot of motivation to run fast. It has been 3 1/2 months since I started back with my running after 5 1/2 week hiatus. I've been running consistently, but not spectacularly.

Part of my problem continues to be lack of adequate sleep...getting to bed too late. I'll have to work on cloning myself. Too tired in the morning, my daily runs have been slow. My long runs in the 8 to 9 mile range over the last 3 to 4 weeks.

In any case, I thought it would be fun to do the local Miller Family YMCA 5K in Newbury Park on the 4th of July to give my body some shock treatment again. When you don't do speedwork on the track or in your training in general, I'm a fan of running a periodic 5K to force a little speed with peer pressure surrounding you in a fun environment.

There were over 400 runners on hand for the 5K. The weather was overcast, the course was semi-challenging. I felt decent. Not speedy, but not bad.

As usual for pretty much any local 5K/10K, there were dozens and dozens of teenagers toeing the line. Although I know most of them will be out of the gate like a sprinter, then fizzle out before the first miler marker, I don't bother trying to squeeze into the front where I know I belong (I did, even at my advanced age of 47, still manage to finish 9th overall). I chose standing in the 2nd/3rd row and relaxing, though slightly annoyed, to jostling with a pimply 16 year old for a spot.

The race starts and, sure enough, 50 people bolt out ahead of me as I work my way into it. But within 1/2 mile most of these folks are behind me as I slowly but surely reel them in. At that point I was pretty much in the spot I'd end up at at the finish line.

While the speed that carried me to 17 1/2 minute 5K times 2 years ago was not there, I felt more competitive than the 10K I ran 2 1/2 months ago. So I was able to keep a couple teenagers on their toes most of the race, trading positions with them a few times. At the end, they were able to accelerate while I stayed in 2nd gear, and they beat me 8 seconds.

The results show me in 9th place in 18:31, roughly 5:59 per mile. The first mile was uphill, which forced me into negative splits, which is a good thing. The two kids in front of me were 14 and 16. The 10th place finisher, 25 seconds behind me, was 15. WTH?? I'm older than the combined ages of these 3 guys. Too much fun!

2nd Annual Ojai 2 Ocean Marathon and Half Marathon Proves to Be a Hit!

The 2nd Annual Ojai 2 Ocean Marathon took place this past Sunday, June 3rd, under mostly overcast skies...perfect marathon weather. 

The marathon course starts near Nordhoff High School in Ojai and has a net downhill of 700 feet as it takes runners through a scenic bike path to the Ventura waterfront. My friends that ran it said it is a really nice course and that they would run it again. One friend who was targeting a 3:30 had some solid training and blew through the course in 3:10.

Both the marathon and half marathon races sold out, with 809 finishers in the marathon and 877 in the half marathon.  My friend indicated there is talk that they make some change next year to allow for a larger number of participants, given the race's popularity.

Indicative of the steady downhill, there were 24 marathoner that finished the race in under 3 hours. That is fully 3% of all finishers, which is quite impressive. Contrast that with this past year's Los Angeles Marathon, where 116 finishers out of 18,729, or just .6% finished in under 3 hours. That is a factor of five difference!

Of course, the large proportion of speedy marathons could also be in part to course organizers' reaching out to faster runners. On its website, they indicate they will give a free entry to any men and women that have recent times under 2:45 and 3 hours, respectively.  And they give 50% of the cost of an entry to men and women with recent times under 3 hours and 3:20, respectively. Nice!

The top 2 men in the race were only 37 seconds apart. Overall winner Jay Thomson of Santa Cruz finished in 2:30:16 while Clyde Behunin of St. George, Utah (also known for one of the most downhill courses in the United States) was 2nd. Blue Benadum of Malibu finished 3rd in 2:35.

Julie Brekke of San Diego won the woman's race in 2:59, followed by Shauna Rountree of Bakersfield in 3:00:16 and Amy Laughter of Ogden, Utah in 3:00:41. Pretty close race!

Top Ventura County finishers were Aaron Torres of Ventura, 6th place overall in 2:48:46 and Melissa Hernandez of Oxnard in 3:08:39.

Ojai 2 Ocean is one of only 2 full marathon courses that are run completely in Ventura County, the Camarillo Marathon being the other one. Prior to 2009, there were no Ventura County based marathons. Keep up the great work in bringing 26.2 mile races to our local area!