Race Report: Leprechaun Leap 5k

Another year gone by and another edition of the Lepreachaun Leap. This was my third consecutive year running this course and so I am getting to know it pretty well. I assumed my main competition would be the 14 year old Peter, who most of you readers already know about.

This year I was shooting to go sub-17 on a course that is mostly flat leading to a long climb at the finish. The previous years' results were 17:45 and 17:30ish progressively. I also knew that I did not want to sell myself short, so I was going to run aggressively at the start and see who was there one mile in, to hang around and race the remaining distance.

One... Two...
On the count of "three" we were off heading toward the downhill start. Out of control was the theme here and I seized the lead early. Halfway, through the hill I was passed for a short time but quickly used the control fall to reach the flat of the course at half a mile, in the lead. It was not long until I heard nothing but my own steps and my own breathing.

Slowly the burn was beginning. I ran right on this edge, pushing when I could and relaxing back when the waters seemed to be boiling too soon. Approaching the halfway turnaround I threw in a surge to get as big a gap as possible as I passed the oncoming, pursuing pack. For the first time I could see my lead was about 200m. I was getting tired, but still okay.

The next half mile was more reasonable. Gliding along to the 2 mile mark and having gathered myself for the final push, I knew I was the strongest hill runner on the course I wanted to reach the base of the half mile climb with a big gap and effectively shorten the course. So, I pushed and pushed and now, with the accumulation of effort- the burn began in earnest. Oh yeah- back to the 5k:)

Heaps of Pain
The acute burn begged me to ease off, but I was not going to listen. Recalling the hard hill running and fartlek training of the winter I celebrated the season of cold weather training by breaking out my best assault on this hill. For sure, I was getting heavy legged on the final third of the ascent but I knew it would be over in just a minute or so. I went as deep into the pain as I could go, exploring the acute sear. Relishing in the moment I had earned.

Then... nothing
As quickly as the pain had come, I was across the line and tearing off my tag strip for the volunteers. Breaking the tape in 16:46, a :45 second improvement in my previous time on the course and the win:) 3 years in a row:)

Lessons
I was left with the idea of running slightly over the edge, and how easy this can seem on the simple combination of base training, fartlek and tempo, over hilly courses. The resulting confidence makes the 5k distance seem like a blink of an eye. Greet your discomfort and realize it for the improvement it signifies.

Have faith in your fitness and use races to see what you can do with that fitness. Don't allow yourself to be complacent and run the same race each time out-

Farewell, Lovely Sirens, You've Served Us Well...

363 days later... A Leaping Preview.

The stage is set. The training is done and all that is left is time leading to a line on the asphalt.

On Saturday morning a small group of runners will meet in a parking lot to run the 5k distance on the Lenoir Greenway trail. The course consists of a long downhill at the start leading to a flat and fast course which returns to the same hill and the same parking lot.

Some History
This will be my third consecutive year running this race. It serves as an indicator for how the winter running went for all involved. With this year's season being so heavy with snow, wind and cold, it will be interesting to see who was brave enough to get in their training and who developed a deeper relationship with oreos and popcorn... a time for everything:)

The previous two years I was in the introductory phase of training. Maybe I had a couple of 40 mile weeks logged, definitely nothing fast and 8 miles was about the longest run completed.

The Present
This year is different for me. At this point, I have a solid 14 months of 50+ mile weeks. Not a huge base in the grand scheme of things, but enough to run a quality race. I have even kept up some informal speed work this winter in the form of fartleks and tempo runs whenever weather allowed it. This approach kept things fun and my motivation to train and race is high right now.

The Calm
So, as I still myself mentally and allow for the crescendo of spirit to bring the best from within on race day, I review what I have done thus far to make my self better and how that can translate to a positive result for racing. I focus on the internal aspects, the courage to accept the discomfort; to surpass that trivial detail, that gatekeeper and reaching beyond it to achieve something wonderful.

I encourage this approach each day. To shunt those external influences toward productive internal belief in the only thing we really have control over.

Upcoming Race Schedule

The Leprechaun Leap is nearly upon us! This will be my third consecutive year running this race in the town of Lenoir, NC. The course is a perfect one for early racing season. It begins with a long downhill of 1/2 a mile or so and then is flat as flat can be. The out and back brings you right back to the hill to finish up. The spectators see nothing but the whoosh away at the start and the hill inspired, oxygen-debt induced stumble to the finish in the parking area finish line.

Two Years Ago I ran this as my first North Carolina race and was unprepared to say the least. I ran okay, coming of cross country season, though I was more nervous there than I can recall being ever before a race. The results were a win, fairly alone most of the way for somewhere around 17:50 or so if I recall...

Last Year's Duel with a 13 year old boy brought many questions to my mind. It was a dilemma as the race progressed and I went from thinking, 'hey, cool, this kid is pretty fast' to wondering 'hey, how much longer is this kid going to stick around?' Then deciding as the literally elbow high competitor put a surge on me with under a mile to go, that he was indeed worthy of all my effort, to actually race this little kid and see what we each had in us.

The Dirty Deed
There came a point where I had to decide.

1. Let the kid win... he is cute and would love to win this race I am sure. He deserves it. And the people, what if this mean man beats a little guy... and what if he does it in the final sprint???
2. Go for the win... respect the sport, respect the kid. Give a full effort and see what happens.

Well, my integrity told me to go for it. But I knew this, better go for it at the base of the hill and not in the parking lot, no need to George Costanza the little boy out of the way. So, after Peter put his move on me leading into the hill (and he did get away, gapping me by about 10m) I responded and made a hard push up the hill. It was decisive and I think my strength paid off with the climb.

Do Not Be Fooled

This kid, Peter, was tough, one of the most fierce races I have been in actually. Normally things are decided much earlier in a course. Now, 3 weeks until the big day where a year of training will tell this years story. I am a year older and Peter will be 14... I am getting the big guns polished up ready for whatever may come at me.

I am feeling fresh and fast and eager to test the early season racing waters. I know this, I am more prepared at this point in the year than ever before with my best winter of training on record. I have become my best version of a Leprechaun Leaper and can't wait to get this show on the road!

P.S.- This also means the Leprechaun Leap Sirens (Georgia Snail dubbed as such) will be soon moving on to their off-season home.

Firecracker 10k- Race Report

It was a beautiful cool morning in Lenoir, NC. I registered, received my XXL t-shirt (either that or a youth M) and took off with Goliath for a little warm up. After another, more formal warm up, and a quick look at the course's initial miles, I returned to get my flats and singlet donned. I stepped to the start, became utterly confused as to the course directions and prepared to get out well. As the "go" sounded the jostling began, the cheers from onlookers spattered onto our ears and thoughts of what was to come filled our heads.

Two races were taking place; one was a 5k and one a 10k. As we made our way down the first 1/2 mile a small group of runners (me and a few high school runners) settled in together. The pace seemed a little fast, but last year at this race I was left behind without the ability to bridge the initial gap. That was a 5k and so I could have been more patient but it did not cost at all, really just helped me open up the lungs and the legs.

At the bottom of the first hill the 5k course split from the 10k course. The bibs for each race were identical and so at this point we learned who was racing which. I turned right and everybody else turned left. I was alone and it was quiet and peaceful along the small creek. I settled in, peaked back to see nobody was close and continued on... not knowing the actual course.

About 1.5 miles in, a turnaround sign was posted which in retrospect was obvious. However, not seeing a course marshall here, and mistaking the sign for something else, and not knowing that we were to loop back so soon all contributed to me meandering through a sizable parking lot for 90 seconds or more while the rest of the race caught up and passed me. Finally one man hollered to me to turn and I was back on course soon enough. I dropped a 3k paced half mile in and was soon back in the lead. Now however, the gap was much less comfortable.

So I pushed and pushed this entire run. The body of the race was flat with many turns. I felt my lead growing slightly over miles 4 and 5 and then I settled back a bit to prepare for the final climb. This is the same hill as the Leprechaun Leap finale. My last two times at this hill I was stride for stride with kids... first a 16 year old in 2008 and this past March a 12 year old. On this day I had a 15 year old behind me, by a couple of minutes and so was a little more relaxed running the final climb. As I reached the top I saw my wonderfully beautiful wife and the big Goliath (aka G-man) cheering me on! I petted Goliath's head as I passed and completed the course in an official time of *35:36.

My first victory was a 10k in 2003 where the 'real' winner made an unexplained bad turn with a half a mile to go. He was so far ahead that I could not correct him, no way for him to hear me. I understand as well that course navigation is up to each of us. Fortunately my mistake was made early on so I had time to correct it. In fact it led to a better, more consistent effort than I would have most likely had otherwise.

Now on to the Grandfather Marathon next Saturday. My focus will be honed this week. Mentally I am not there at this point. Physically the body is rested, yet well trained. The pace work is paying off as I could feel in the 10k... the more relaxed pace of the marathon should feel sustainable and comfortable for the body of the run. My hope is that I am able to run with a pack at the front of the run and somewhere around 20 miles or so the race will begin. At that point the deciding factors will be many. I hope I have addressed enough of them to feel satisfied with my run over the final stretch. No matter the result, the day should be something to remember, right up there with Chicago as 10,000 Highland Games participants greet the finishers on the cinder track at McRae Meadows.