Search

Grand Masters Running

Running After the Age of Fifty – A blog by Paul Jurasin

Category

Current Events

Race Report – Tucson Marathon

https://i0.wp.com/www.tucsonmarathon.com/wp-content/uploads/2013-TM-Full-Map2.jpgDecember 8th marked the 20th anniversary of the Tucson Marathon.  It was my 2nd marathon on the roads and my first since the Chicago Marathon of 1995, eighteen years ago.  Although it’s difficult to compare experiences when there’s such a large time difference between races, I can say that the difficulty of the marathon distance that was indelibly etched in my brain years ago proved to still be accurate.  Challenging as it was, my marathon time in Tucson just after my 52nd birthday was 30 seconds faster than that of the marathon in Chicago just before my 34th birthday.  That’s encouraging for us grand masters runners!

I had the pleasure of spending much of the Tucson Marathon weekend with Meghan, my long time running partner from my days of living in Colorado and her running partner in Tucson, Elke.  The race weekend began on Friday evening when Meghan, Elke and I drove to the expo to pickup our race numbers.  We arrived relatively late at the small expo which had just a few running gear booths and proceeded to the lightly populated registration area where we were processed in just a few minutes.  Knowing that the race forecast was for cool weather, we each purchased a pair of cheap cotton gloves that we could discard at an aid station if they became too warm during the race.  We dropped Elke off at her home, picked up a pizza and made our way to the home of Meghan, her husband Neil and daughter Gretchen.  After catching up on the happenings of our lives since we last saw each other nearly a year ago, we called it night.

On Saturday morning, Meghan and I completed our last pre-marathon run of two miles.  For me, Tucson is a jump up in altitude2013-12-07 15.31.59de to 2700 feet from my San Luis Obispo, California home of about 200 feet and I could feel the difference.  This caused me some minor concern, especially since the race would be starting at nearly 5000 feet of elevation.   But, there was nothing I could do about it so I didn’t let the worry overwhelm me.   After some sight seeing in the rugged foothills, visiting Tucson’s Rangoon Brewery and making a stop at REI to purchase energy gels for the race, Elke graciously hosted us for a pre-race lasagna dinner.   Following the delicious dinner and the finalization of plans for race morning we each made our way to get a few hours of sleep before the beginning the long process of getting to the starting line.

After four hours of restless sleep, the alarm begins a quiet jingle.  It’s 2:15 am and even though I’m awake, I hit the snooze on my phone alarm.  For fifteen minutes, I stare at the numbers on the phone thinking that anyone getting up at this time, especially those getting up to punish themselves on the roads for hours, is insane.  Nevertheless, I crawl out of bed and start the process of getting myself ready for the race.  All of my gear was prepared and placed perfectly on the desk at the foot of the bed the night before so I don’t need to think too much in the early hours of the morning.  It’s cold outside, in the thirties, so I put a warm layer of clothing over my race attire and make my way to the kitchen.  I notice on the coffee maker clock that it’s 2:51 am.  A much needed cup of coffee and an energy bar finally get me to an active state of consciousness and we’re ready to get into the car to begin the race day experience.   Neil has selflessly offered to drive us to the race, but at this hour it’s better for both him and 11 month old Gretchen to get a few more hours of sleep before becoming race spectators.

2013-12-08 06.47.54At 3:30,  we begin the first leg of the adventure with a 45 minute drive to pick up Elke before continuing on for another 20 minutes to bus staging area.  From here we will begin the more than 26 mile climb to Oracle, Arizona where the race will start.    As we move toward the bus pickup area, we notice the clouds increasing and the temperature rising from just below 40 degrees to 47 degrees.  We discuss how that will make the early stages of the race more comfortable.  We are early in the busing process when we enter the parking lot and get on the second of many busses waiting for arriving runners.  None of the three of us are “last minute” people so we are pleased to be on an early bus.  The bus is abuzz with people talking about other races they have run and various other running accomplishments.  The nervous energy is obvious at first but as the 45 minute drive drones on, the discussions tail off and the bus becomes quiet.  As we approach the Tucson Marathon starting area, we begin to notice that the wind is blowing and gusting.  The forecast was for 5-9 mile per hour winds but this was much more.  It’s still pitch dark outside when the bus arrives at the starting area more than an hour before race time.  The race organizers have graciously planned to allow the runners to stay on the warm bus until the race starts which makes life much more comfortable than it would have been if we had to exit into the elements now.  Before we knew it, it was time to remove the heavy warm gear, load it into the drop bag and make our way to the cold, windy, drizzly and dimly lit starting line.  Because this is a chip timed race, there is no reason to crowd toward the front of the pack, so we stayed toward the back of the pack where there was more elbow room for the start.  Finally the horn blows.  The Tucson Marathon has begun.

At an elevation of 5000 feet, Meghan, Elke and I began our downhill trek into a slight headwind first toward the town of Oracle and then on toward Tucson.  While the overall elevation trend of the course was significantly downhill, there was a good deal of terrain that was either flat or slightly uphill especially in the first few miles.  We ran slightly ahead of our planned pace for the first 6 miles since we were feeling good and the slope made for a good pace.  Although th20131210-205205.jpge weather was cool, to avoid dehydration, our plan was to get water or Gatorade at each of the 16 aid stations.  This goal was accomplished!  After a long straight stretch of flat roadway along highway 77, we  made a left turn onto the road to Biosphere 2 where we encountered a hilly 4 mile out and back section of the course beginning at mile 10.  Although we were all still feeling good, at least for me, this section of the course took a mental and physical toll.  Mentally, because the road turned away from the finish and they came back and physically because the section had significant rolling hills.  Back on straight gradual downhill of the course and on to mile 18, Elke was feeling good and keeping a steady pace while Meghan began to struggle and I began to tire.  Elke deservedly moved ahead while Meghan and I slowed our pace in an attempt to recover.  By mile 21, Meghan began to recover and I began to struggle.  My feet ached, my quads were quivering and I had to force my brain to stay in the game.  Pace had slowed significantly now.  At mile 23, a short steep hill rose in the path to the finish.  Walking a hundred or so yards up the hill seemed like the best option and running down the steep back side, painful as it was, completed the obstacle.  With only two miles to go, Meghan was feeling good and I told her to “go for it”.  I was feeling a little better but not good enough to keep up with her at this point.  As I reached the last mile mark, I lengthened my stride, increased my cadence and felt much better.  Increasing my pace to a near sprint, I made the turn to finish and crossed the finish line with a smile on my face.  We had all finished within 12 minutes of each other.

Mission accomplished!   What will the next adventure be?

Another Year in the Books….

Author on Islay HillIn a couple of hours, I’ll have moved into the middle of the 50-54 age group.   I still haven’t reached the point where I feel “old”.  I still think I can run as fast as I could when I was younger which, by the way, was never fast.  Funny thing – I found an old running log from 1986 earlier this week.  I was in my mid-twenties when I logged that run data and noticed that my daily three and four mile runs were at around 6:05 minutes/mile pace.  Today, a really fast three miler is at around 9:00 minutes/mile pace so I guess I am a bit slower now than then!

I can still run as far as ever though.  This year will be my third year in a row in which I’ll have either run or been prepared to run at least 26.2 miles within a month of my birthday. Two years ago was the Kepler Challenge 60K in New Zealand.   Last year was supposed to be the NYC Marathon which was ultimately canceled but I was there and ready to run it.  This year I’ll be running the Tucson Marathon on this coming Sunday.  I love the nervousness that grows during the week before a big race and this week is no exception.  I’ve been checking weather forecasts, reviewing course profiles, and flying through the course with Google Earth.  Because it’s a taper week, the nerves and restlessness are more pronounced.   There is that slight doubt, that barely perceptible uncertainty that I’ve trained enough to complete the race.  None of these pre-race feelings have changed with age.

For the coming year, I have many new challenges in mind.  I’d like to do more trail running and trail races.  Being out in the wilderness makes my running more of an experience than just a workout.  I also plan to do more cross training, specifically biking.  I think the variety will help to keep workouts exciting and will help to develop muscles not exercised by running.  I have not traditionally done much cross training.

For the upcoming year in the Grand Masters Running blog, I plan to write more articles on topics that require research and analysis.  Things like “Does Running Cause Arthritis?”, “Does Running Vary with Age and Gender?”, “How do Minimalist Running Shoe Preferences Change with the Age of the Runner?”, and other similar analyses.

Off to the next marathon…

Running Around

As I was running through Ephrata, PA in Lancaster County this morning, I was thinking about all of the different places around the United States and to a lesser extent the world that I’ve run.  I wasn’t thinking about how any of these places have stood out but rather about how much more of a personal experience one can get for a town or region on foot versus in a vehicle.  We’re in Pennsylvania this weekend for a close friend’s wedding and some other friends are here to attend the wedding as well.  We arrived a day early to to spend some time touring the Amish farmland and visiting various attractions in the area by car with them.  It was nice to spend time with our friends and to drive around beautiful Lancaster County.

This morning I spoke to the Inn Keeper at the Historic Smithton Inn where we are staying about a good 4-5 mile running route around town.  She was very knowledgeable and provided directions for a scenic tour of Ephrata.  The thing that became clear to me this morning, and I probably have noticed this before as well, is that seeing a place on foot provides a much better feel for an area than traveling by vehicle.  On foot, I am moving slowly enough to see the details of homes, yards, businesses, vegetation, schools and every part of the region I’m in.  I can even greet people I encounter on the street and get at least a brief view of their attitudes (very friendly here in PA, by the way).  When traveling by vehicle, most of this is a blur and the view we get is much more generalized and high level.

While it is certainly true that we can cover much more ground in a moving car than on foot, the depth of immersion in the local culture is much greater while running.  That’s my short and sweet thought for the day!

Back to the Roads – Tucson Marathon

ImageFall is well underway and that means the marathon bug has hit me again.  Even though I can’t seem to stop the continuous forward march of aging, it hasn’t yet reduced my desire for long distance running.  Last year at about this time, while Hurricane Sandy was finishing up the devastation she caused on the eastern seaboard, I was packing for what was to be the canceled New York City Marathon.   It took me nearly six months before I considered another long distance race but in August I did, in fact, commit to training for another marathon.  The Tucson Marathon on December 8th is the new goal.  My old Colorado training buddy has recently moved to Tucson so a marathon in the Southwest is a logical choice.  Since we’re planing to run the race together, there’s some built-in competitive incentive to keep the training up.

My intermediate training goal was to complete the City to the Sea Half Marathon in San Luis Obispo, California in early October.  Despite a rapid increase in training distances, the race was a success with a finish 10 minutes ahead of expected.  Even though I had some success in the race, I did nearly everything wrong in preparation.  I went from a six mile long run to a 1Image2 mile long run over a 4 week period.  I bought a new pair of running shoes the day before the race and ran the half marathon in them without ever running in them before.  I didn’t ingest any nutrition, gels or otherwise, during the race.  All bad things – and I knew it.  Fortunately it all worked out well despite myself – but that was a half marathon.  I can’t power my way through a full marathon without much more careful planning and execution.  The distance is too long and the effort is too hard to not be prepared.  It’s been 18 years since I ran the Chicago Marathon in 1995 and I’m a lot older now.  I should have much more experience behind me now and know how my body responds to the stress of training.  One of the things I plan to do is to keep at least half of my long run mileage on trails to reduce the impact of training on pavement.  In theory, this will serve me well.  We’ll see!

Stay tuned – I’ll write about how the training progresses and how the results of the preparation unfold.

What are you reading? Running or otherwise…

What people read says much about them.  It’s one of those things that’s not significantly influenced by others.  It’s an individual preference that, when looked at as a whole, provides some insight into the thinking of the person.   In general, especially from a periodical point of view, I think people read about topics that are parallel to their own views.  They want to learn more about and see what other people with the same interests have to say.  I know this applies to me.

2013-02-18 13.51.09
California Trail Running

My magazine subscriptions are few but the ones (ok, one) that I  pay for, I’m very loyal to.  I’ve had a subscription to Runners World for many years and have no plan to end it anytime soon.  Runners World is the core magazine for runners.  It contains information about food, special interest, real people, training, shoes and various other topics.  Occasionally, I’ll think it has too much information for beginning runners, but the other information is just too good for me to stop reading.  It’s the one magazine I read from cover to cover every month.

A long time runner friend recently purchased a subscription to Trail Runner magazine for me.  In the past several years, I have been doing predominantly trail running and really enjoy the relative solitude of being off road.  A big positive for Trail Runner is that it focuses less on beginner runners and more on places and trail races.  I can see it becoming another magazine that I will move into my every month reading list.

If you’ve ever been in an airport about to board a several hour flight and are looking for a good read in the newstand, what do you buy?  You’ve already got your “go to” magazines in your bag and are looking for something else…  I know I tend to migrate to the either the business or science sections.   Scientific American is always good to learn something new.  But, I have to be awake to pay attention to this one.  Though I love the magazine and the topics it covers, sometimes I don’t want to think so much on an airplane.  The Economist is another favorite of mine but again – I need to be awake to read this one.  My default if I want general information without needing to put much effort into it is USA Today.  The articles are general and it keeps me up to date on current events.

What does this say about me – Runners World, Trail Runner, Scientific American, Economist and USA Today?  Not sure, but maybe it says something that none of these magazines have anything to do with my what my every day job is.  I wonder if I’m an anomaly or mainstream from that point of view.

 

Over 50? How often can you run?

Although everyone is different, one of the primary things I’ve noticed as I get older is that I need more recovery time after a run to keep performing at a high level. I could go out and do detailed research on why that is, but for today I’ll just talk about personal experience.2012-04-06 15.31.14

For as long as I can remember, I’ve been a 3-5 day per week runner with a long run and maybe a speed or track workout thrown in. This seemed to work well. Then back in November and December I decided to do an experiment and run every day between Thanksgiving and Christmas to see how that felt. I didn’t do any longer than usual runs. In fact, I ran shorter than normal on many days as my goal was only to run at least one mile every day. I extended my everyday run streak to 40 days and noticed progressive changes as the days piled up.  The first thing was that it began to take more time to warm up and feel loose.  The standard 7 or 8 minutes turned into 10 to 15 minutes.   On some days, I only felt loose for the last few minutes.  Also, as I got nearer to the end of my streak, I became continually slower and my legs never felt good.

Finally when the streak ended, I took about a week off from running.  My first run back was amazing!  My legs felt light and I was running minutes per mile faster than at the end of the streak.  The difference was dramatic.  It was obvious that to remain a runner in a sustainable way, a certain amount of rest and recovery time between runs, no matter how short, is needed.  My new experiment is to determine how much recovery time is optimal.  To little will be detrimental to performance and too much won’t provide enough activity to remain fit.  The fine tuning will continue forever, I expect…

Blinn Ranch Trail Run – SLO County

On a cool, foggy February morning in Arroyo Grande, California we loaded up the car with our running gear and our Blue Heeler, Jackson, and pointed the car toward Santa Margarita Lake north of San Luis Obispo.  The town of Santa Margarita is only about 8 miles north of San Luis Obispo yet we had never been there and today, though we drove through main street, it was so obscured with fog that we couldn’t count it as having been there.    Following the guidebook directions, w2013-02-03 10.39.18e felt our way through the murkiness for 14 miles down the well maintained highway toward the trailhead.   As we approached the primitive and empty dirt parking lot for  Blinn Ranch, the fog magically disintegrated leaving us with a pristine view of the surrounding green mountains.  While the temperature hovered at around 43 degrees, the newly emerging sun made for a pleasant start to our trail running adventure.

Though our 7 year old cattle dog is always ready for a new experience, his definition of fun is usually different than ours.  He is interested in stopping to absorb the scent of every flower and plant along the path for the first 5 to 10 minutes.  When he finally gets his fix of new aromas, he’s ready to get into the run on the relatively flat double track along the Salinas River.   After cruising through a mile or so of meadow, the trail changes to a wide single lan2013-02-03 10.53.02e, rock and sand traverse of rolling, tree lined hills.  None of the hills are too long or steep to inhibit running but certainly require some effort to complete.  The views of the surrounding mountains and occasional glimpse of Santa Margarita Lake make for a scenic and enjoyable run to the 2.5 mile mark.  At this point, Jackson has had enough and is ready to turn around.  He is just a small guy and five miles is about his limit, so we oblige and head back toward the trailhead.  Back along the Salinas River, we run into the only other people we would see all day.  A man and woman on horseback with their two golden retrievers out for a pre-Super Bowl ride.  Following a brief conversation, we run the final mile back to the starting point happy to have completed our Sunday 5 miler.

This is a beautiful backcountry trail run with many more miles to explore.  We’ll be back to see what the rest of the trail is like.

Starting Again…

It’s been awhile since my last post and much as happened in the past year or so.   However, I continue to run no matter where I am.  As noted in the title of this entry, I am intending to get back to entering blog posts on a regular basis.

California Coast
California Central Coast

So…what has happened lately?  The big, life changing experience this year has been our move from the outdoor paradise of Boulder County , Colorado to the outdoor paradise of San Luis Obispo County, California.  For a trail runner like me, I sure can’t complain about either of those locations.  Over the years, I think I ran nearly every trail in Boulder County and there are many ranging from the flat trails of the plains to the mountainous 13,000 foot continental divide trails.   Running those trails and crossing paths with legends like Scott Jurek, Anton Krupicka and the Gouchers was awesome.  But, after 17 years in that environment, it became a little too familiar.  The excitement kind of wore off.  So, a new job came along at with a great organization, California Polytechnic State University (Cal Poly), and we’re back to experiencing the novelty of exploring new trails in a new environment.  This time we have an ocean and beaches to run on!

The first several months in California were spent pounding the pavement as I trained for the New York City Marathon which I had secured entry to in 2012.  As most now know, that race was cancelled due to Hurricane Sandy after many of us arrived in New York.  That on it’s own will be the topic of another blog entry.

Only now after 6 months on the California Central Coast is the trail running exploration really beginning.  There have been tastes of steep climbs, rocky single tracks, rolling meadows and tree lined pastures all laced with great views of the surrounding hills and the ocean backdrop.  The trail running potential here is very high.  I’ll report back on specific trails and races as I see and experience them.

New Balance Lightweight Trail Running Shoes

Long distance trail runners riot when New Balance releases new minimalist trail running shoe!  Can any of you runners imagine a headline like this?  Not very likely. Runner riots are pretty rare.  But a riot did happen this week when Nike released a limited quantity of a new basketball shoe.  This is an actual headline from USA Today: 
Footlocker halts events after riot over Nike Sneaker.

 

New Zealand Trail
Kepler Track New Zealand

While no riot occurred, New Balance did release a new minimalist trail running shoe recently. The MT110.   I’m a big proponent of lightweight trail running shoes from New Balance having owned 8 or 9 pairs of the 100s and more recently the 101s so am hoping for another great shoe in that line.  For me, the 100s and 101s offered a comfortable, super lightweight shoe capable of running on or off road.  The thin rock plate provided enough protection to prevent foot bruises while allowing enough toe box width and flexibility for long distance running.  I have run races and training runs ranging from 5K to 60K without foot problems.  A year or so ago, I was pretty excited when New Balance announced the release of the 10 minimalist shoe which was even more lightweight than the 101.  Unfortunately, this shoe was disappointing to me.  The sole was composed of clearly defined rubber pods spaced to allow flexibility.  However, the spacing was enough to allow small stones to fit between them and without a rock plate, caused significant bruising of the ball of my foot while running on the rocky trails of Colorado.  Because I was training for a trail ultra last year at about this time, I thought I’d try a more substantial (non-minimal) La Sportiva shoe.  While the shoe was well built and looked great, it felt too heavy and constrictive after my time with the 101s.  After all that experimentation, I went back to the New Balance Trail 101s and was happy again.  I completed miles of distance training and the 60K ultra without foot problems.
With the release of the MT110s last month, I am hopeful that New Balance has come up with another winner.  I have not yet tested this new shoe but others have.  Here’s a review that I think is done very well.  Have a look:  New Balance 110 Review.

Blog at WordPress.com.

Up ↑