Gold Rush & Joplin Memorial Race Report

Since my last entry things have been interesting. I began running again by starting with 1 mile runs and increasing by 1/2 mile increments. I had worked my way up to 4 miles. Three days on and one day off. In my infinite lack of wisdom I had decided that since I wasn't running that far I could run fast. Pretty much 5k pace for everything. That worked for several days before my body rebelled by throwing up a red flag. I felt the initial twinges of some tibial posterior (shin splints) pain a couple of days before the Gold Rush 5k. So I took a couple of days off. I showed up at the race, warmed up and came up with an idea. I would start dead last and see how many people I could pass. A buddy had invited me to run with him and his daughter at a slower, leisurely pace but I opted for speed. Bad idea. I must say that it was kinda fun passing 845 of the 906 participants. The race benefits the Bentonville Public Schools Foundation and is a short course near the Square. In addition to the race the First Friday events were going on. It was a busy night in downtown Bentonville. My first split was 7:16 pace. Given my zig zag route through the slower runners I was blazing. By mile two I slowed to 7:36 and then 7:38 for the last mile to finish in 23m20s. I earned third in my age group. Had I started near the front I would have placed second. There was a two minute difference between my gun and chip times. It was god fun. My first race back and an AG medal. I'll take that. But the next morning my shin was angry. 

3rd place AG medal Gold Rush 5k

I attempted a recovery run at a slow pace at Lake Fayetteville on Sunday and struggled through two miles before walking it back in. My shin was throbbing. I knew I would have to shut things down again and that I had nobody to blame but myself. I began a regimen of stretching, rolling (painful), icing and compression gear. After a week there was little improvement in terms of running. I tried a few jogs of 100 yards or so to test it out. It hurt. So I continued to cycle including a 30 mile hill course at a strong pace. A week and a half after the race I had an appointment with Dr. Scott Bennington at Maximum Performance Spine and Sports Rehab. I had an exam, an e-stim session and an ART treatment. It felt better. I returned two days later for an ultrasound session and more ART. This was three days before Joplin. The next day I rode for an hour at an easy pace and then laced up the kicks. I knocked out an chill 3 mile run on groomed trails and the shin felt pretty solid. I was in for Joplin. 

2012 Joplin Memorial Run poster, bib and medal

Plans for Joplin included meeting a running buddy, David Newman, at 0430 hours to travel up. That meant waking up at 3:30am. So with just two and a half hours of sleep I headed his way. After getting there we met up with a few other runners from our parts. This was the first inaugural Joplin Memorial Run (formerly the Boomtown Half Marathon). The event now honors the 161 citizens that perished on May 22, 2011 as a result of the F5 tornado as well as the first responders and volunteers that assisted in the aftermath. The start and finish is at Memorial Hall. After an opening ceremony that included honoring survivors and a moment of silence we were off. The course runs south parallel to Main Street before turning west towards St. Johns Hospital and down towards the river. And then turns back north up Schifferdecker and past the country club before returning back towards downtown. A good portion of the back half has a slight incline. The morning started off in the low 60s with a slight breeze. Not too bad. There were aid stations every two miles. I hit all but the last one. Before it was done it had warmed up into the upper 70s. The plan was to start easy and go from there. David and I both thought if things went well we could come in just under 2 hours. My training, to say the least, had been all but non-existent. A total of 28 miles of running in the last 28 days and 6 miles in the last two weeks with a longest run of 6 miles in the last 10 weeks. Really, I hoped to not completely rig up and fail to finish. 

My tribute to J-Town

By mile 3 my shin felt 95% I'd say. My concern at that point was my endurance and holding my form for 13 miles. David and I had slowly picked up pace through mile 4 and we were feeling pretty good. We kept it steady and continued slowly passing the field. As the miles ticked by we took turns setting the pace. By the halfway point I was right on time to match my PR. Could I hold form and keep it up? This is where the return leg and the slow, grinding inclines began. Before the race I had written (417) on my forearm. That is the Joplin area code and served as a reminder as to why I was there. We lived in Joplin for  a few years and moved the summer before the tornado. This was once my hometown. I glanced at it a few times during the back half. By the time we turned towards the finish I knew I could set a PR. I focused on my form and relaxing. Our splits were steady (8:30-8:45) but the effort was increasingly difficult to maintain. 

David and I picked up another runner, a local guy named John, that help us keep pace. He really pulled well up the final, long hill. With 3 to go I began to tighten the screw. David and John were right behind me. Then two miles left, I cranked it up a bit more. I began to pull away. The final mile I bypassed the aid station, let my feet go and opened my stride, I was sub 8 minute pace. The last quarter mile I picked a runner in front of me to reel in. She was pushing to the finish at a good clip. As soon as I pulled aside her she picked up her pace. I guess she didn't want to get passed. Competition is great. I gave her some words of encouragement to keep pushing, that we had this in the bag. I tried to pass her and she stuck right with me. Then she kicked it into overdrive. The race was on. I dropped the hammer before the final turn and she couldn't respond. David finished shortly after followed by John. After the race she found me and introduced herself. She thanked me for pushing her at the finish and told me it was her first half marathon. I told her she finished like a champ. Our splits were: 9:22, 8:49, 8:50, 8:33, 8:30, 8:38, 8:45, 8:42, 8:29, 8:36, 8:34, 8:17, 7:49 and 6:23 (for the final .10 mile). 

(L to R) Matt, Eric, me, Jody, Shannon and David

In the end our group did well. Jody beat her goal and finished in under two hours. David PR'd by 4 minutes and I did likewise by about a minute. Matt took 5th in his age group, Vince placed third in his age group with a 1h39m effort and Shannon took second in his. We shared some cold beverages in the beer garden, took some photos and then parted ways. It was a good day for a great cause. I don't know what to attribute my PR to since my training was so lacking in quality and quantity. The cycling helped somewhat to maintain my cardio base but, hours later, I can tell with certainty that my body is not use to this. It hurts. If it was a year ago I would swear I just ran a tough 50k race. Shannon said it is all muscle memory. Maybe so. I think my experience at Athens Big Fork Trail Marathon and Rocky Raccoon this past winter allowed me to reach down deeper into the well than most folks despite my fitness level. I'm now more stoked than before to get back in the swing of things and to see what awaits for the remainder of the year. Thanks to Dr. Bennington, David and the rest of our crew for the support and motivation.

Update: 05/20/12
A note on my recovery. My experience with compression socks/sleeves is limited (until yesterday) to the Zensah compression sleeves. I had used them both during and post run. For use during runs I did not notice any real difference in either performance or how I felt. However, for recovery use I thought they did help speed things along a bit. 
Yesterday I ran a half marathon. No big deal, right? Well, there was that stress fracture, the 10 weeks of no running, the tendonitis in my shin and my paltry training for the half I mentioned above. Everything below the waist felt beat up after the race yesterday. Mostly my quads and lower calves. I removed my Brooks ST Racer shoes (big thumbs up again on these) and slipped into my Sole sandals. I just bought a pair of these and really like them. Great post race option offering plenty of support and comfort. I would wear them for most of the remainder of the day. 
I used the compression sleeves in the car on the way home, took a shower, put them back on and left them on until bedtime. After another shower I slipped on my Vitalsox brand full compression socks. They look ambiguously gay being bright, neon green and coming all the way up just above my knees. It’s now 7am and I just took them off. I fully expected to be hobbling around this morning. My feet and calves feel fine? Yep. Just a touch of soreness in my quads. I am quite surprised and totally sold on the combination. Now time for some active recovery, I’m thinking a little walk, some pool time and rolling.

Saucony Peregrine Review

Recently there was a discussion of sorts on the Tejas Trails page about shoes. I gave my opinion about the Peregrine and then realized that I had not completed my long planned review of the shoe. Being overdue I wanted to get this thing knocked out before the weekend. A little background... My first trail shoe was a pair of Fire Road IIs from The North Face. A jack of all trades type with traditional build qualities. Next I tried out the Iso-Seek IV from Pearl Izumi which I would call another all around shoe. After that I wanted to try something less structured and more minimal and picked up a pair of Brooks Pure Grit. You can read that review here. While I very much like the Grit, for me, it was lacking some beef for the more rocky terrain usually found around here. Which led me to beat around the bushes for something else to add to the stable. Based largely on this review at iRunFar I decided to give the Saucony Peregrine a shot. 

Saucony says the Peregrine (version 1) is built on the same foot form as their very popular Kinvara and is geared towards the "minimal" end of the spectrum with a scant 4mm drop (stacks heights of 18mm/14mm) and weighing in at about 10 ounces. It should be noted that this shoe was selected as the Runner's World Editor's Choice for trail shoes in April of 2011. 

My out of the box impression on these was pretty high. The fit was true to size in my opinion. I would describe them as being snug, in a good way, like a glove. There was not a lot of extra room in the toe box. Just enough to wriggle the toes around and not feel too restrictive. With the laces tied these felt locked on through the heel and hugged my forefoot. Likely the result of the synthetic upper having a nice looking overlay of synthetic leather-like webbing from heel to toe. The gusseted tongue was nicely padded and the laces appeared to be durable. There is an attachment loop to make these gaiter compatible. I did not feel any of the interior seams, the sockliner was very comfortable. The heel was cut low (no rubbing on the ankle) and well padded. The cushioning felt a bit on the firm side (compared to the Pure Grit). I would have to say that these shoes felt fairly stiff (again, compared to the Grit) both laterally and in the forefoot. But not in a bad way, these felt stable and protective, not restrictive at all. The midsole features both ProGrid Lite and SSL EVA to provide cushioning and reduce weight. The outsole has what Saucony calls an External Bedrock Outsole made of high traction and durable carbon rubber that doubles as a rock plate. This is one aggressive looking tread. I did notice that there were not any cut outs across the forefoot area likely adding to the stiff feel of the shoe. 

I have worn these shoes numerous times in varied conditions over the winter on different types of trails. The more I wore them the more I liked them. Whether on rolling, non-technical single track or rock strewn, technical stuff these performed great. Dry, wet, muddy... it didn't matter. Despite the gnarly outsole I didn't notice any extra mud getting picked up in wet conditions. The Peregrines performed well in two different races during wet conditions. At Athens Big Fork I experienced no issues despite several creek crossings, rocky terrain and an elevation chart that would make most have an "Oh $hi!" moment. Likewise, at the rain drenched mud fest otherwise known as Rocky Raccoon 2012 they did great. I can only wish that I had chosen to wear them from the start instead of switching after the second loop. When wet I have had zero blister issues and they drain very well. The grip is quite good in all conditions. The ride is light yet cushioned and stable. To date I have not found any real fault with the Peregrine. Honestly, at this point, I would have to say that the Peregrine has become my trail shoe of choice. 

Interested? A quick internet search shows the Peregrine selling below $60. I would assume this is due to the release of the Peregrine 2. From what I can gather the updates are aimed at the upper, making it more minimal. For anyone looking to step down, so to speak, from a more traditional or maximal type trail shoe to something more minimal the Peregrine is a great choice. I'm looking forward to getting a hands on look at the  Kinvara TR, a new more minimal offering from Saucony due out this summer. Here is a sneak peek from www.runblogger.com that also features a review on the Peregrine. 

Update 09/01/2012
I am now approaching 300 miles on my Peregrines. I have read a number of posts on the internet about the upper breaking down prematurely. I have not had an issue with this on my shoes. The overlay is just starting to show signs of wear where the upper connects to the midsole along the crease or "break" above my toes. A little bit of the stitching is frayed but otherwise intact. The rubber toe protector did begin to separate but a bit of shoe glue seems to have fixed that just fine.
I have to say that the outsole of these shoes has held up remarkably well. I am quite pleased at how well these shoes have performed for me under a spectrum of conditions. Over the last several months these have become my trail shoe of choice and I find myself using them more than the Pure Grit or Pearl Izumis. As I ramp up my training for some upcoming ultras this autumn I will not hesitate to give the nod for another pair of Peregrines. This time the updated and revised Peregrine 2 model that is now available. 

2011 Wrap Up & Gear Review

I trust that everyone had a great holiday season. I say "holiday" because that includes Thanksgiving and Christmas and New Years. Were you able to keep up with your running the last couple of months? I sure did as I logged a bunch of miles to close out 2011. November tallied almost 200 miles and I crushed December, just shy of 250 miles. Included in that is a New Years Eve training run of 50k at Hobbs State Park. How ridiculous is that? 31 miles for a training run? Sweet. The total mileage for the final week was 65. Bam! Better yet, the now 43 year old body is holding up pretty good too. Likely a result of averaging two off days per week and incorporating some core work. Of course all of that running is in preparation for the Rocky Raccoon 50 miler next month. 

I have some new gear I wanted to throw out initial opinions on for you. I was stoked to have a chance to pick up a brand new Salomon XA10+3 hydration pack for cheap. Like under $40 cheap. Somebody call the police because that is a steal on a bag that retails for about $90. I have used it a couple of times and it is infinitely better than my Camelbak Lobo. A smart design that feels secure and offers plenty of room for a long unsupported run. It features a 70 oz roll top bladder with neoprene sleeve on the exposed drinking tube. The neoprene sleeve keeps fluids cold in the summer and prevents freezing in the cold. The bite valve is unique, not quite as easy to use as the Camelbak but works just fine. There are a few different open external pockets for storage if needed and plenty of room in an internal compartment that easily expands if desired. One downside is a lack of storage on the front, just the straps up here. The other will likely just take some practice to get used to and that is refilling the bladder. Sliding the clip off the top of the bladder takes a bit more time than the screw top Camelbak. I'm sure with a few more tries it will become second nature. 

And to gear up for colder winter weather that (knock on wood) hasn't really hit yet, I picked up a pair of Salomon Exo XR Tights from the iRunFar store as an birthday present to myself. Bryon Powell ran an irresistible Cyber Monday sale so I was able to pick these up at about 40% off regular retail. Designed as a base layer I use them as a stand alone outer layer and they are quite nice. Very comfortable fit wise and good down into the 20 degree range so far. As a bonus these feature the Exo technology weave to provide a decent amount of compression. Now don't mistake these for compression gear. In my humble opinion they are not but there is some there. The cool thing about the compression is that it doesn't feel like compression but I can see it and I know it is there. And if you like you can get these in bright yellow. I dare you. 

And I also got my hands on a new jacket from Brooks, the Nightlife Jacket II in vibrant green. Love this jacket. High visibility (day or night), fitted sizing, breathable and lightweight. I have worn this almost exclusively for weeks now and love it for anything below 32 degrees. Wind and water resistant too. And the best part? Thanks to a running buddy that is a member of the Brooks ID Team I also scored this at 40% off retail. It pays to know people sometimes. 

And finally I have a pair of Ultra Lite liner gloves from Pearl Izumi at Rush Running. I hate cold hands but don't care for bulky gloves at all. These seemed like a good option for all but the coldest weather around here. Quite thin but block the breeze pretty good, don't hold moisture and have performed well for just about anything over 20 degrees. And cheap too, under $15, so if I lose one it's no big deal. I take these with me whenever I leave the house for a run in cool weather. If I need to remove them they easily fit into a pocket. My two other must haves for this weather are a good hat and arm sleeves. I got a pair in the swag bag at TCM Marathon. Never used any before. Think leg warmers for your arms. These are incredible. They allow me to run sans jacket down to 32 degrees. Just pull the sleeves up. And after the temps start to rise I can simply pull them down halfway or all the way to my wrists to cool down. And they make great booger wipers too if you're not a fan of the snot rocket technique. 

In closing, I thought I would post my tentative 2012 race schedule. I put it down in writing last night and this is what it looks like. That's nearly 325 miles of racing distance. Booyah!

Jan 7th Athens Big Fork Trail Marathon (Bring your big boy panties)

Feb 4th Rocky Raccoon 50 Mile Endurance Run (Get some!)

Mar 31st Bentonville Running Festival Half Marathon (Hometown run Rush style)

Apr 21st Ouachita Trail 50 (Why not, killer medal)

May 19th Joplin Memorial Half Marathon (Love for the 417)

June 2nd Hobbs War Eagle Tail Twister 50k (Redemption)

Aug War Eagle Heritage 5k (Sub 21 minute?)

Sep Run For a Child 10k (Another age group medal?)

Sep Winslow Half Marathon (Red dirt road running)

Oct Chili Pepper XC 10k (The baddest 10k XC race in the nation)

Oct Bass Pro Dogwood Canyon 50k (Great event, tough course)

Nov Turkey & Taturs 50k (To finish what I started)