Here's the plan
I have a race on Sunday. The Dick Houston Memorial Woodminster Cross Country Race. Hell of a name and a hell of a race.
I ran this race four or five years ago and I can tell you that it is challenging. I have been training on the trails this race is run on in Joaquin Miller and Redwood Parks. It is nine miles and they are no joke. Based on my previous experience and my training I have written out a race plan which I am sharing with you. Yes, this is what goes through my head when I am racing.
"Warm up! You NEED to warm up for this, do your warm up, do it!!"
"Ok, little under a half mile of easy trail, get moving, get warm, keep your heart rate under control."
"Hill 1 - 20% grade with stairs. Walk at a steady pace, steady, steady, steady, find the pace that you can maintain that isn't comfortable but isn't blowing up. WALK - no pride, walking is faster right now."
"Here come the other runners (this race has a handicapped start so faster runners will be passing me in packs through the first two to three miles) don't chase them, just get out of their way."
"Hill 1, done, grade levels then flattens, get running, shake the hills out of your legs and get moving. Cadence, quick turnover, get your heart rate steady, get moving."
"Up and out, over Skyline, turn left, one little up and down section and then it's net down hill for three glorious, familiar miles. Jam!! Run!! You know this part and you know this is where you put in the time because there is another heinous hill you've got to get up. Go, Go, Go!"
"Down Prince, slow down, perilous descent, it's just too damned steep. Careful, you won't finish if you break something, so slow down, don't pound the crap out of your knees and back, controlled descent. I am a mountain goat!"
"Right on Stream, legs will be shaking from the descent, get your cadence back up and shake out your legs. Get moving but don't push too hard, this is uphill for a bit and you don't want to blow up before the big hill."
"Ok, over the stream at the fallen tree and it's the Woodmonster (900 feet elevation in about a half a linear mile, the only word is vicious). Slow and STEADY! Keep running until you make the left turn on French then it's a power walk to the top. Steady heart, Steady Heart. Pride comes after not during, keep moving."
"Oh god it's long. Don't check the map, don't check the mileage, don't check the time. It's as long as it is and it takes as long as it takes. Steady heart, Steady heart."
"Stabilize the hips, lead with the tailbone, consciously engage the hamstrings & glutes. Keep your head up, keep your head up, pump your arms, keep your head up, lean into the hill. I am a fucking mountain goat!"
"Right turn and suddenly it's over. Lovely wide fire road! Get jogging lightly, shake the hill out of your legs, little hill up to the left, back down to Joaquin Miller. Three miles down hill from here."
"Sequoia Bayview Trail. Wide and smooth and shady, go go go, I am a gazelle! I am a wolf in the woods! This is my home, god this feels so good, no more climbing!!! Go Go Go, don't relax too much, you're not done yet."
"Palos Colorados, it's right at the end and you're tired and your legs are shaking. It's just tree roots and suck for 400 yards down a steep ass hill. Don't trip and fall, keep going but don't take huge risks. Am I a goat, fuck yes I'm a goat!"
"Sunset trail, 400 yards left, all flat and smooth. Afterburners, everything you've got in the tank goes now. Let the pride in now, let the success in. Smile!! You did it and this is just a time to let your legs lengthen and run joyfully to the finish."
"Raise your arms, look up, smile. Yay!!!!!!!"
My previous time was 2 hours, 21 minutes and some seconds.
My first goal is to finish, injury free.
My second goal is to beat my previous time.
My third, stretch, goal is to make it in 2 hours, which would be on the order of 2:18 faster per mile than my previous attempt. I think this is doable but I would be perfectly happen to abandon this goal if the flesh is not able on the day.
Tune back in for the race report after Sunday!
I ran this race four or five years ago and I can tell you that it is challenging. I have been training on the trails this race is run on in Joaquin Miller and Redwood Parks. It is nine miles and they are no joke. Based on my previous experience and my training I have written out a race plan which I am sharing with you. Yes, this is what goes through my head when I am racing.
"Warm up! You NEED to warm up for this, do your warm up, do it!!"
"Ok, little under a half mile of easy trail, get moving, get warm, keep your heart rate under control."
"Hill 1 - 20% grade with stairs. Walk at a steady pace, steady, steady, steady, find the pace that you can maintain that isn't comfortable but isn't blowing up. WALK - no pride, walking is faster right now."
"Here come the other runners (this race has a handicapped start so faster runners will be passing me in packs through the first two to three miles) don't chase them, just get out of their way."
"Hill 1, done, grade levels then flattens, get running, shake the hills out of your legs and get moving. Cadence, quick turnover, get your heart rate steady, get moving."
"Up and out, over Skyline, turn left, one little up and down section and then it's net down hill for three glorious, familiar miles. Jam!! Run!! You know this part and you know this is where you put in the time because there is another heinous hill you've got to get up. Go, Go, Go!"
"Down Prince, slow down, perilous descent, it's just too damned steep. Careful, you won't finish if you break something, so slow down, don't pound the crap out of your knees and back, controlled descent. I am a mountain goat!"
"Right on Stream, legs will be shaking from the descent, get your cadence back up and shake out your legs. Get moving but don't push too hard, this is uphill for a bit and you don't want to blow up before the big hill."
"Ok, over the stream at the fallen tree and it's the Woodmonster (900 feet elevation in about a half a linear mile, the only word is vicious). Slow and STEADY! Keep running until you make the left turn on French then it's a power walk to the top. Steady heart, Steady Heart. Pride comes after not during, keep moving."
"Oh god it's long. Don't check the map, don't check the mileage, don't check the time. It's as long as it is and it takes as long as it takes. Steady heart, Steady heart."
"Stabilize the hips, lead with the tailbone, consciously engage the hamstrings & glutes. Keep your head up, keep your head up, pump your arms, keep your head up, lean into the hill. I am a fucking mountain goat!"
"Right turn and suddenly it's over. Lovely wide fire road! Get jogging lightly, shake the hill out of your legs, little hill up to the left, back down to Joaquin Miller. Three miles down hill from here."
"Sequoia Bayview Trail. Wide and smooth and shady, go go go, I am a gazelle! I am a wolf in the woods! This is my home, god this feels so good, no more climbing!!! Go Go Go, don't relax too much, you're not done yet."
"Palos Colorados, it's right at the end and you're tired and your legs are shaking. It's just tree roots and suck for 400 yards down a steep ass hill. Don't trip and fall, keep going but don't take huge risks. Am I a goat, fuck yes I'm a goat!"
"Sunset trail, 400 yards left, all flat and smooth. Afterburners, everything you've got in the tank goes now. Let the pride in now, let the success in. Smile!! You did it and this is just a time to let your legs lengthen and run joyfully to the finish."
"Raise your arms, look up, smile. Yay!!!!!!!"
My previous time was 2 hours, 21 minutes and some seconds.
My first goal is to finish, injury free.
My second goal is to beat my previous time.
My third, stretch, goal is to make it in 2 hours, which would be on the order of 2:18 faster per mile than my previous attempt. I think this is doable but I would be perfectly happen to abandon this goal if the flesh is not able on the day.
Tune back in for the race report after Sunday!