drun4fun

Ideas, photos, routes, and how I fare doing all sorts of workouts. Riding, swimming, biking, etc. Dave Masterson's workout blog.

Archive for the tag “PBRR”

2017 Palm Beaches Marathon

The 13th running of our hometown race was memorable. The new ownership does things right, the financial hindrances of the past are gone. This race and its accompanying weekend of events are a stock on the rise.

The Bill Bone 5k on Friday night was a fun race. The event was larger than last year, and the fireworks were a very big hit! Having large local sponsors and a presence from so many businesses in our community was important. Our Palm Beach Roadrunner tent was a gathering spot for locals to leave gear and have a beer afterward. We even met two girls that signed up for our club the next day ~ and returned to hang out and cheer in our tent for Sunday’s races!

The pacer’s dinner was good from the food side, but bumpy otherwise. Brio restaurant claimed there was no reservation but I had confirmed with their folks just hours before via their call to me. They claimed the reservation was for 12 people at their Boca¬†Raton location, 35 miles south. We sorted that out and were seated. Rachel did a good meeting at the dinner, it was helpful to the new pacers in the group. Everyone had their signs and new singlets, that was all well organized. Our plan was to eat and walk down to the festival area and start line for the second night of fireworks. Our service in the restaurant was slower than normal, and we sat and heard the fireworks as we ate our food ūüė¶

Sunday morning was early for me. I arrived at 4 am to help set up our PBRR club tent and get ready for the beer sales our nonprofit would administer and benefit from. Our group gathered a few minutes after 5:20 for the photo at the Start line, then we had a few minutes to get ready before the delayed start.

PB pacers 17

The day was nice weather for those doing the half marathon, the temperature was 67 at the start. The decision to push pacers back by 10 minutes was a wise move. The second half was very warm, in direct sun, and temps were rising. The course had plenty of aid stations and they were in good spots, but unless athletes trained in regular daylight with long runs, they would not be performing at a high level.

My group was mostly half marathoners, with two exceptions. I had Lisa, David,¬†James,¬† Dave, Julie, Morgan, Mai-Vi, Katherine, Reinhardt (from Austria), Haim (from Staten Island¬†but born in Israel), “Du” and Sabrina as half marathoners that I spoke to before we began. There were others nearby, but they had music earphones and weren’t communicating with me. There were two ladies that started with me as full marathoners, Maria Gisela and Emily. I took time in the corral to explain the route, that we would have water before going to Palm Beach and on the bridge coming back but none on the island. I touched on the course, shoe tying, how to jog through the water stations, and what we look to do for even pacing. I explained the first two miles are sometimes slower because of the start of so many runners looking to be all at different speeds. I liked leaving the start area with so many people clustered around me!

We got out in the open quickly and mile #1 included a small rise to get on the bridge to Palm Beach. The group was fine, coming off the bridge one man kicked the curb and fell, someone next to him helped him up and caught back with our group in a quarter mile. It was still dark, but that was perfect to run directly in front of the Flagler Museum mansion, decorated for Christmas and all lit up in white. We passed onto the Lake Trail, rumored to be susceptible to flooding, but all dry and newly paved. Our group liked the views back at West Palm Beach, all lit and enjoying the first bits of a sunrise. Running on Palm Beach was touted as special for this year’s race, I know people in my group enjoyed the quick 1.75-mile tour of this exclusive zip code!

On the other side of the bridge, our run club staffed the wacky water station. Named “Winter in Florida,” it poked fun at stereotypical touristy garb and people who overdress in 69-degree weather. We were on pace as a group, easily zipping over the second and final small hill/bridge on the course. My group was good at the slightly below 9 min pace, I explained that if they went with me to the 12.8-mile mark, they would be trusted with a quarter mile on their own to finish. If they could keep the pace alone for a loop around a high school track, they’d beat 2 hours for their race.

The course wound through the small downtown area of West Palm Beach. not much crowd support here, as it’s mostly businesses. I spoke with and to the group, relaying run stories, funny marathon signs each and any of us had seen, etc. The breeze was coming from the north, so when we turned back onto Flagler Drive and along the Intracoastal Waterway at Mile 5, it felt good. We kept pace up through Northwood neighborhood, we saw the race leaders for the half and full marathons led by a motorcycle and truck with time clock. My son’s former XC and track teammate, Sammy Luttier, ended the day winning the marathon in 2:33. By 22 minutes. In his second 26.2 race. Big WOW!

Our group went north to the turnaround point at the FP&L powerplant. The loop through the parking lot at the Manatee Point curve was probably set up incorrectly, as the runners had to cross over each other’s paths twice, almost like a “Hot Wheels” crash ’em up derby track. Routing the runners into the park first would avoid that next year. The gal Emily disappeared out of our group, I didn’t see her for the rest of the day. Maria Gisela was breathing heavy and sweating hard, I reminded everyone to hydrate well even if they didn’t feel like it.

We ran south along the same road, now adjacent to the many runners at slower paces. I know many in the local community, so the out-of-towners in my group were surprised with all of the shout-outs to and from myself. At Mile 10 we were very close, prob within 6 seconds of perfect time. I reminded and encouraged everyone that they could on any given weekday run next to a friend at a 9-minute mile for a 5k. That’s all we had left! I did more of that type of encouraging and positive talk along with a¬†dose of humor to keep people comfortable and focused on the remaining 28 minutes. Now we were running back to the Start/Finish area. They could see the tall buildings and a crane near where they’d finish. I think that helped some of them realize they were on their way to a good finish.

Maria Gisela faded and I didn’t see her after between mile 11-12. Now we had more spectators and were back among more populated water stops, so it was more fun for the runners. As we approached the start area, which we had to pass again one more time for the halfers, music and crowd support increased. They were right on for the 1:57 – something finish, and I pointed out where we split off for the half marathon turnaround. Many thanked me and made the u-turn for the finish. I was alone heading towards my run club’s water station again, I looked back and couldn’t see a single blue (full distance) marathon bib behind me. This was a first…

I ran to the 13.1 mat and clocked in at 1:57:18, three seconds off perfect timing. The next 7 miles were spent passing people running with music that didn’t respond to me talking to them. I stopped briefly into a porta potty for a quick pee break. I held my pace sign near my head to shade me from some of the sunlight. I chatted with water station folks and the sparse amount of spectators on the back half of the course. I had two relay runners pass me. Once I got to Lake Worth, I came up next to Amanda, an ultra runner using today’s race as a long run for something else she has coming up. She ran with me for two miles then worked hard to keep me in sight. Once I headed north, the sun was now behind me, thankfully. I didn’t use sunscreen or wear glasses for this one, silly to think my visor would do it all.

The last miles were a solo run through the well-shaded El Cid, Sunset Park, and the south WPB neighborhoods. It was a good decision to make the course finish in this manner. I ran the last mile with a guy named Jacques. He was struggling and I convinced him to finish strong with me. The final 3/4 of a mile was back on sunny Flagler drive. When we got within 600 yards of the finish, I encouraged him to go for the line if he had any energy left Рhe thanked me and picked up his pace.

I finished alone, but less than 60 seconds back was Amanda, the ultra runner. She kept me in sight (except around corners in the neighborhoods and thanked me for suggesting that she come with me. She was happy she didn’t quit or relegate herself to a walk/run mixture. Here she is!

I had to work more than I thought in the heat. I had all of my usual nutrition and salt pills. I attribute some of it to being alone for so many of the latter miles.

There were many people at the PBRR tent, Maureen, Julie and Andrea stayed to watch many of the final finishers come back. We offered them extra beer and a nice shaded place to sit. It was a good day for the Roadrunners!

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55 is a great number

55 sign5 miles. Today was our seasonal first taste of cooler weather, our starting temp was 55 degrees at the Benjamin Track. Paul and Tim wore long sleeve shirts and cycling skullcaps. Two gals had on prior year Classics By the Sea shirts.

Our PBRR Fall Social was last night at Twisted Trunk Brewery. Although I didn’t have too much beer, the up later than usual and beer with pizza had me burping through several of the intervals. I stayed as close as I could to James Carpenter for each interval. He specializes in the shorter distances. On a 400m, he was almost 100m ahead of me. I worked to keep within 100m of him on the 600m, 800m, and 1200m jaunts.

1 mile warmup jog

300m w/100m recovery
300m w/100m recovery
400m w/100m recovery
200m w/100m recovery
200m w/100m recovery
600m w/200m recovery
300m w/100m recovery
300m w/100m recovery
800m w/100m recovery
200m w/100m recovery
200m w/100m recovery
1200m

1 mile cool down

(We went 200m too far for this workout)

DSC_1447

DTR Oleta 10 mile Full Moon Trail Race

oleta110 mi. I know Oleta River State Park trails, even if I haven’t ridden here in two years or more. There were good people doing this race – Ken Baxter and his 2 sons were running, Romo Melendez, Hamed, and Jodi and her new boyfriend, Randy. Julie and Frans were working at a water stop on the course, so this was made to enjoy.

I decided to wear my Saucony Grid Peregrine shoes from a few years ago, They have more grippers on the bottoms and should work better than road shoes.

I arrived early, did the easy packet pickup and took a small warmup lap on the trails near the parking lot. I had two lights, one belt mounted and a head lamp. I discovered the belt mounted light wasn’t bright enough for this use, it works ok for running on the road early mornings. The headlamp is probably best suited for camping, not the super bright trail setup I would need. My eyes aren’t as good in the dark, so if I continue doing these it will be with a MUCH better light.

The race¬†started and I went with the first of two waves. My first mile was done in 7:10 – I only had one girl (Alice Henley) in front of me. Once we entered the single track, that’s when my lights and vision proved to be dim. I saw how easy it was to skip or trip and fall. I didn’t fall, thankfully. I caught myself tripping twice and I recovered in time. I did get momentary cramping in my calve muscles as I went through the “save” process. Both of these happened in the later half of the race.

At the end of the Half Pipe section, we run along the road by the cabins and then into section¬†#3. I saw a girl wearing the iRun kit cheat – she came right across the road and tucked in behind me, even though I loudly spoke to her twice and said, “NOT COOL!” She never passed me but I hoped to see her try that during the remainder of the race.

I had a few younger guys pass me on course, maybe 4 or 5. I was focused on not allowing anyone that could be in my ten-year span age group to pass me. I counted off the miles in my head – saying “3 miles clear” meaning no falls. I was careful in that respect, knowing a bad ankle pull or roll would cause me to have to walk back.

Just after mile 6, I didn’t see any markers or reflective arrows. I tried to back up on the¬†trail, then I couldn’t find the original trail! I waiting in one place for the next runner to come down the trail. A guy came down, I asked if he had passed mile 6 yet, and he thankfully answered, “Yes.” I ran with him, he went ahead a bit, ¬†then slowed to walk. We passed each other a few times – finally, he fell back and I didn’t see him again.

oleta2

I ran up the only real hill on the course, I saw a photographer and heard people cheering ahead. When I ran up the hill, a guy yelled at me to not run towards the photographer, he questioned if I was looking for “more gains.” I really couldn’t see a difference, so I kept going until I almost ran into the photographer! They said my lights were low and asked if I wanted to borrow a candle or iPhone. Yeah, hint taken.

The final trail section was on a trail called Rocky Mile. It was tough, the limestone rocks and roots made for tough foot placement. I saw the “verification” timing mat hidden in the woods, right at mile #8. It took my best concentration in the final miles to run clean and not fall.

Once out of the woods, it was approx 1.5 miles to go. But I wasn’t going to do another 7 min mile. My legs felt heavy from the different type of running I had done. Up on my toes and plenty of side-to-side action had different muscles feeling it. Especially my feet! I saw the light of the guy behind me as I went around the “Caribbean” style beach, but he wasn’t going to catch me. I came in solo in 1:43:xx. This was best in the 50-59 age group, but there were no AG awards at this race.oleta3

I stayed after for about an hour. Hamed won 3rd place overall, I never saw Ken or his family, Frans and Julie came back just before I left. While waiting for the awards presentation, I took off my shoes and went in the water. There were “No Swimming” signs due to bacteria in the water, but I had to cool off and clean off. My feet and toes were cramping! The shell rocks and bumpy beach added to the discomfort.

A new headlamp and some off road practice before the next one, I promise!

Spongey track again

5mi. After parking at the Alton street location, Paul rounded the corner in his now-repaired Jeep. He said, “C’mon, we are running on the track today, the gates are open.”

It was a noticeable difference, the track is softer and springs back with each step. I couldn’t see the small repair marks until it was light out – they looked great and didn’t have any lumps or depressions. The repairs to all of the facilities are going well. They need to get the Reback Track & Field sign back up!

Paul was happy to abandon the preset workout and pull us through these intervals…

1mi warmup jog

300m w/100m recovery
300m w/100m recovery
600m w/200m recovery
400m w/200m recovery
400m w/200m recovery
800m w/200m recovery
700m w/200m recovery
500m w/200m recovery
400m w/100m recovery
400m

1 mile cooldown

I walked a lap with Paul and Perry, then went to the car. The trees from the parking lot were all uprooted, so it looks different. When I walked back to my car, I saw this… rabbit

 

So I know my workout was legit.

-dm

 

Classics By the Sea 10k

20121217-091038.jpg6.2 mi – My first 10k not including those associated with an Olympic distance triathlon. I arrived kinda too early, but helped with some of the setup duties, shirts and awards. I did a warmup short run with Erin to the “Shakepearian rest rooms” across the park. Then another 2 mile legs spin with Erica south on A1A and back. I thought of riding to the event from home, my legs feel good to run after some spinning of the pedals. I didn’t go that way, I just drove to Carlin Park.

I started in a mid pack group of people, wearing lulu shorts and top, a Tri Running Sports hat and my Garmin to flag me if my pace started to relax. I had to remember the 5k runners were starting here too, not to get amped up and go out too fats with them. Not a problem, the barely at 7 min mile pace up the driveway leading to A1A made sure I didn’t run too fast in mile #1. I only recognized Rick and Adrienne as we passed in front of Carlin Park – I wasn’t positive if they were 5 or 10k runners. Up the small rise of a hill and i saw mile 1 was 6:37 pace. Good. Now the road was spreading thin as runners chose a side and lined up on the inside of the road for water. I kept the Garmin at always below 6:40 and near 6:30 when I thought to look at it. Between miles 2 -3 I ran some right down the middle of the street with my eyes closed. I wanted to see what my pace would be if I was comfortable with no influence from checking the watch or seeing other people. At the 5k turnaround I didn’t have a single thought of wishing it was me – a good sign I was ready to go twice as far. I kept running the inside line on the mild bends in the road, concentrating on my breathing. I saw Linda and further up, Erica. I figured I was probably going their same pace. At the turnaround past the pier I knew each step was heading home, so start to give more. I ran next to Linda near the pier, then both of us ran with Erica. Linda asked why I was so serious, I wasn’t telling any jokes or being chatty. I quickly told her I was trying to do well in this run. Her turnover and ability to talk to both Erica and I showed she was comfortable at the 6:30 ish pace and could do this for awhile. I had slightly less than 3 miles to go at this pace, my lungs were filled with congestion, it was not an easy run for me. Legs felt good, no twinges or little sore spots on the back of my calves or quads. I wanted to push my pace quicker to catch a lone male runner ahead so I started to go faster at Marcinski Road. Once I got near him, I kinda felt I was out of my range pace wise, so I tucked in and paced off him for awhile. I ran next to him just before the 5 mile sign, he saw this and sped up to put a 50-75 yard gap between us. I made it to right where the lululemon girls had setup their cheer station, a perfect spot to wave, smile and get a boost ¬†of enthusiasm from them. Now with less than 1/2 mile to go, I figured I was good in my position. It was unlikely I’d pass the guy ahead of me nor was anyone near me to run by. I came into the parking lot, aided even if only mentally by the slope downhill. I saw Suzanne try to get her camera in place to take a picture, but she didn’t get it together in time. I crossed the finish in 40:52. Good running on a day I might have preferred running with no shirt on, it was breezy but the temps were 70s and it was humid. Erica, Adrienne and Julie Bishop all won their age groups for 10k. Lanae got squeezed at the end by April Flynn into a second place by 1/2 of a second.

Congestion and a warm day made for a race that kept me thinking the whole way. I was leery about going out too quick (didn’t happen) and about puckering way off pace once I got 4.5 miles behind me. (didn’t occur, either) The 10k is a rough distance, knowing you’d love to stay at 5k pace twice, but I am not prepared for that. I was optimistic regarding the next 5k I enter, I should be able to really go well if the distance is only half as far.

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