Archives for 5K category
Posted on Apr 20, 2015 under 5 Mile, 5K, Obstacle | 1 Comment
I’m not 100% sure how it happened, but I’m “enlisted” for my first Spartan Sprint race this summer. My sister has done a few different obstacle/mud races in the past few years. My secret Santa at school this year got me a copy of Mud & Obstacle Magazine. I think those two events and the fact that I’ve been doing Crossfit for awhile now made me think that I could enjoy doing an obstacle race.
So then it was more of a matter of finding one. So I found this helpful website: Mud Run Guide. According to the list there are 8 events this year, but last year’s calendar had 38 different events so I don’t think it is fully accurate. So my sister and I reviewed the events and dates and chose to compete in the 1st Twin Cities based Spartan Sprint on June 27.
From the website:
Welcome to Welch Village.
Located less than an hour outside the Twin Cities, this mountain will have you running up, down, across, and around this 1,060 foot mountain in a 3+ mile Sprint. Who will be the first Spartan to conquer this new location? Looming hills, dense woods, and brutal barbed wire are just a few of the obstacles that will stand in your way. Will you reign supreme?
Distance: 3-5 miles
Avg. Temperature: High 80, Low 59
Avg. rainfall: 4.21 in.
Elevation: 1,060 ft
Avg. finish time: 1.5 hours
Fastest finish time: 40 minutes
Special gear needed: Racers should plan to bring appropriate fuel for their needs. No fuel will be provided on course, only water. Hydration packs (or water containers of some variety) are strongly suggested for all racers.
Start Time: 7:30am
Waves of 250 athletes will be released every 15 minutes across 3 groups (Elite, Morning, Afternoon).
Did you see that? 3-5 mile race that takes 40 minutes for the winner, that’s because there will be 20+ obstacles and 1,ooo feet of elevation gain. That should be fairly rough!
So, how does one train for this? The Elite’s do a pretty rugged regime that includes endurance and strength work combined with obstacle specific work. There are also places to go specifically to train for these type of events. But that isn’t really a good option. Spartan offers a 30 day training plan and they have the Spartan Workout Tour which is a few hour boot camp. The Workout Tour is coming to Minneapolis and Rochester in May.
My plan? I’ll continue my training as normal – Crossfit, Running, and Biking each a few times a week. I will incorporate more hill work and try to find some places that I can do some “obstacle” type things in the middle of my runs. Or if all else fails do body weight work every mile or so on a run. Pushing a stroller is tough work too right?
Posted on Nov 30, 2014 under 5K, Race Review | No Comment
First I’d like to say that the idea of running a “turkey trot” with thousands of people wasn’t my first choice when I asked my sister if she wanted to run a 5k on Thanksgiving morning. I really wanted to do the trail race in St. Paul, but since we would be pushing the kids in the stroller that wasn’t even an option. So I looked at the lower key race around one of the lakes that had a nice kiddo race too. Buried deep in the fine print it said, “no strollers”. Fortunately, I saw it just before we registered! So we signed up for the Lifetime Fitness Turkey Day 5k.
We got a discount for being REI members and some of the swag included a 20% off REI coupon! Registration was pretty easy online and packet pick-up at REI went pretty smoothly. They assigned our race number at pick-up so you could get them at a variety of stores around the metro and no chips. The event included a race village and kid’s carnival with a race. Unfortunately, due to the extreme cold we didn’t really get to partake in those activities.
Waking up on race morning the temp was -1. We probably should have bailed at that point. But we paid a decent chunk of change to participate and dressed in multiple layers. It took some time to get the kids dressed in multiple layers as well and we were finally out the door already sweating and running a little behind. The plan had been to save a few bucks and park at the church lot and take the LRT down to the starting area which was less than a block away. As we were buckling the kids into the stroller my sister made a random comment about our shirts and I realized we had left the race numbers at home!! I ran home while she took the kids to the LRT, fortunately I made it home and back before the next train came. We rode with a few other runners to the start and waited maybe 10 minutes for the proverbial gun to go off.
It was cold!! Even dressed in 2 layers it was cold. My toes (mesh shoes) and fingers (Saucony Utili-Mitt gloves) were the coldest. Once we got moving they warmed up. It did take almost a mile before I felt like we were really starting to warm up and feel like we were going at a decent pace. They had 3 waves of runners and I figured with the stroller we’d line up at the back of the first wave in the 10 minute per mile range. I’m glad we did, but man we passed a lot of people! It was super congested for pretty much the whole race. My sister and I didn’t necessarily run side-by-side, but trying to keep track of each other and the stroller meant we had to slow way down at times to get around into a clear spot to pass someone. And I know this was a fun run and a family event more about the getting out and exercising together, but come on – if you are going to walk within the first half mile you need to line up farther back! I can’t tell you how many people we passed or were walking down the middle of the street in the first half mile. Ugh. I did need to stop for a second in the first half mile, I can’t remember why now, but we made our way to the edge and stopped.
After the first turn I realized that we needed to be further out on the outside for turning. We actually found some nice breathing room and was able to pick up the pace a little before getting super congested again. At one point I needed to tie my shoe, so Meg pushed the kids and I got stopped. Catching back up was easy as I could weave my way through the crowd. The course made a few turns downtown and ended up on the Riverfront from Gold Medal Park until 4th Ave. The kids had done pretty well in the stroller until we made that turn. Then Caleb began crying and shortly after Nadia started in.
So for the last 1/2 mile or so I got lots of judgmental looks. I thought, if these people’d just get out of my way I’d finish faster and we’d all get the chance to warm up! We did finish in 32:53. With no chips my Strava report will be the closest we get to an official time. Not very fast but considering the conditions and the congestion I’ll take it. At some point in the last mile my sister stopped to tie her shoe. I didn’t realize it and she wasn’t able to catch back up, oops. As soon as I crossed the finish line and walked the requisite block that the announcer kept talking about I stopped and picked up Caleb. As soon as I held him he calmed down. Meg picked up Nadia and we all started walking towards Target Center so we could warm up. Nadia’s feet were pretty cold. Caleb couldn’t communicate and was just super fussy – pointing down but when I set him down he’d cry. Then crying for a bit while I held him. We decided to head back to the car, Nadia was cold enough that she didn’t want to find the kid’s carnival.
At this point I kind of regretted that we had parked so far away. We re-bundled up and headed back out into the arctic air. We swung through and got some Aspire and hot chocolate before getting on the LRT and heading home. Once we got home we all cuddled under some blankets to warm up! As we were boarding the LRT I saw a bunch of people with strollers coming through the finish area. I felt a little vindicated in the fact that at least my kids weren’t out there as long as others!! Just that in the first part of the race there wasn’t any strollers. I don’t think we could have done much more to keep the kids warm. They were both wearing warms clothes and socks under their full winter gear, under a fleece blanket in the Chariot with the wind/rain shield zipped up and a hand warmer stuffed in there. Before we started running they actually had fogged up the rain shield quite nicely!
All in all it was a good morning. Way colder than it needed to be! I probably wouldn’t do it again just based on the congestion factor alone.
Here is my Strava data:
From my Instagram feed:
Posted on Jan 01, 2013 under 5K, Race Review | No Comment
I’ve never done a Team Ortho event before today, even though I’ve driven the Team Ortho truck! While I was sitting around the house over winter break I decided I should do a 5k on New Years Day to celebrate the new year and to jump start my training. I’ve not been running much lately and a 5k is doable on little training. I did some research and Team Ortho’s Polar Dash came out ontop. They offered a 13.1, 10k, and a 5k. The 5k was going to be plenty far, especially with the projected temperatures.
Nadia and I went to the Team Ortho warehouse for packet pick-up and there were penguins everywhere! It took her a little while to warm up to the stuffed penguin and the penguin hat but she eventually did. I think Wayne got some better pics of her than mine, but they aren’t posted anywhere yet. Overall, packet pickup went smoothly and relatively quickly. Team Ortho was also letting you get your packet for the Get Lucky 7k in March and offering you a chance to sign up for their race series. No pushing anything though which was nice!
Race morning was a little weird since the 5k didn’t start until 11:13. The 10k and Half both started at 9am so when I arrived around 10:30 people were still finishing both races. I was able to get a few pictures of random finishers. The race village had a few warming tents, gear check, and a tent to buy gear. I stayed out in the cold (when I finished my race my phone updated to +4f), wandered around, and let my feet go numb!
When the time came to start the race I checked my bag and wandered up to the start area. There was a huge clump of people in the back and then in the front there was hardly anyone around – this was a little odd. Odder still that several people who started in front of me were walking within the first 100 yards. Given my lack of training and the cold, cold temps I had no expectations for today’s race. I knew the 22:06 I ran in November wasn’t in the cards!
I went out at what felt like a comfortable pace, passing a few people. It was interesting to see how others had dressed for the race. One guy was only wearing shorts, gloves, and arm warmers (no shirt) while I lined up next to a woman wearing snow pants (she actually did fairly well 27:22). And everything in between. I was pretty comfortable in my tights and warm-up pants on bottom and my nice Mizuno long sleeve shirt under a fleecy sweatshirt. I wore a baklava and hat and my Saucony running gloves. My biggest clothing complaint were my toes and fingers. I should have thrown the Smart Wool socks on over my compression socks and duct taped my shoes. I also probably should have worn some actual winter gloves. By the end of the race though everything was thawing out and felt ok. I’ve had some experiences with running in cold temps before (-21 degrees and actually a good post about cold weather attire and when I ran the Frozen Half at -11) and should have gone back to them. I’m the scary guy below in the gray baklava.
I felt fine until we hit one of the first sustained grades. As we kept going up I could feel that my body wasn’t exactly ready for any real work. I kept going and kept reminding myself to relax and not kill myself on the way out. Seeing 8:39 didn’t seem to be out of place for my effort and I felt fine with that. I didn’t think I’d be able to go much faster, but I knew there would be some downhills on the way back so the chance of an even split or negative split was in the realm of possibility!
After the Lake Street bridge we climbed up to the University of St Thomas. This hill is a little steeper and I was definitely feeling it. About half way up the hill is when I saw the leaders coming back down the out and back course. We crested the hill and stayed on the River Road heading down a little to the turn around point. I hit the turn around at 13:34 and started back toward home! I was definitely starting to feel the burn both in my lungs and legs – a combination of the cold and lack of fitness I’m sure. I came through the second mile at 17:22 (8:43).
I knew I had slowed down a little bit and wanted to at least even split the 1.55 mile segments but I didn’t really have anything in the tank. So I just held on! I wanted to fight and not let people pass me but I also didn’t want to do anything stupid and I had no other gear available. I came through the 3rd mile at 26:13 (8:51) and tried to do a little bit of a pickup at the end. I finished in 27:01 on my Garmin and 27:04 officially. 8:42 or 8:43 pace respectively. I truly can’t complain!
I finished! Got me some hot chocolate, my medal, chips, banana, water bottle and granola. I picked up my bag loitered around a bit and walked back to my car.
Did I mention that this race had some nice swag? A full-zip fleece jacket and penguin hat (which most people raced in), 2013 glasses, and a nice stained glass finishers medal.
Did you race into the new year? How’d it go?
Posted on Dec 02, 2012 under 5K, Charity | No Comment
A few male co-workers decided that we should participate in Movember this year. The basic idea is that you grow a moustache during the month of November to raise awareness of men’s health issues – specifically prostate cancer. I was non-committal and shaved once over the first weekend before embracing it. I actually did more of the No-Shave November thing, except that Christy was adamant that I not have a neck beard!
The only catch was that the person in charge of our Movember was adamant that to be in the contest you couldn’t have a full beard – just a ‘stache. So on the morning of November 30 I had to shave my beard into something more ‘stachy. Here are few pictures:
Before aka clean shaven:
How did this Moustache not win?
Some other shots of the “scary” ‘stache. It was also called the Asian looking ‘stache and the No, No, No ‘stache.
Now the race… I saw the Moustache Run, which was actually quite expensive for a 5k at $45. A few days later, Living Social had a coupon for about 1/2 off. I know the money is for a charity, but I still took the coupon which made it a more reasonable price. This was an untimed fun run, but it was still a little disorganized at packet pick-up. About 600 runners had to fit into a tiny little patio area without any signage demarking A-G and H-Z. After we got our bib number – everyone wore 2012 we then had to go to another line to pick up our hat and then yet another line for the post-race beer wristband. None of this had signage which created a lot of confusion.
I had ridden by bike down to the river for the race so after checking in I went back to the bike and waited for closer to start time. I didn’t know anyone else running so I just waited around. As time approached I dropped off my coat at the bag drop and got in line for the start. Check out the Run’s Facebook page for some great pictures.
I went out faster than my current training dictated and pushed the whole thing. I didn’t feel super great the whole time as I pushed myself. I made sure to cut the straightest line through the curvy West River Road and found people in front of me to try to catch. The first mile was 7:20 and was at the top of the Plymouth Bridge, the only real “hill” on the course. Mile 2 was in 7:23. During the third mile I could see the Stone Arch Bridge the whole time which helped make the mile go faster. Mile 3 was 7:13. The last 0.1 miles was in 10 seconds… Strava said the race was only 3.01 miles long, so who knows… Either way I finished in 22:06 which was towards the front of the pack. It hurt and I was very surprised when I saw my time.
After running the Moustache Run I played around a little bit more with the facial hair. Just a Moustache:
And a soul patch:
How should I wear my facial hair?? And I probably should throw out a plug for some prostate cancer organization… so go show your support for men’s health at Minnesota Prostate Cancer Coalition.
Posted on Apr 14, 2012 under 5K, Daily Mission, My Running | No Comment
The Hubert H. Humphrey Metrodome in Minneapolis, Minnesota (Photo credit: Wikipedia)
What’s your “home” route? Which route do you run/ride the most?
I have a 5k triangle that I run probably at least once a week. It isn’t very exciting but it makes for a nice distance recovery run and since its so familiar I don’t have to think much about it. I call it the Metrodome Loop because the Metrodome is at the apex of the triangle. About 2/3 of the run is on sidewalks with the final side being run on the Hiawatha LRT trail.
Posted on Sep 07, 2011 under 5K, Charity, Trail Run | No Comment
October 1, 2011, 9:00 a.m.
Lebanon Hills Regional Park, Jensen Lake Trailhead, Eagan
Come one, come all to a fun, relaxed, beautiful 5K! Very family friendly! Not a runner? There is a 2 mile walk option around a beautiful lake. This great event is sponsored by St. Anne’s Episcopal Church and benefits MCC Refugee Services.Register online today.
||Registration for 3rd Annual 5K Trail Run/ 2 Mile Forest Walk
Posted on Sep 02, 2011 under 5K, My Running, Race Review | 1 Comment
A nicely organized, fairly low-key 5.7k trail race at Hyland Park.
That is a good summary of the Wednesday night trail series called the Autumn Salomon Trail Series. The race series is put on by local skier and endurance coach Audrey Weber. On race night you could find her mom helping at registration and the food table!! A true family affair.
I was actually surprised by the number of families who were hanging out supporting their runner at the QBP parking lot/starting area. I assumed even with a 6:30 start that most of the runners would be coming straight from work and hitting the trails for a nice race/speed session. A few young kids even ran the race.
Salomon is the title sponsor so that meant shoe and gear giveaways. My twitter friend Jennifer won a pair of shoes! Congrats!! All I got was a free water bottle and a mesh cinch backpack! Plus a free short ART/Massage session; this was well worth the $15 price of entry. Dr. Chris worked on my IT band and it feels much better!
Oh yea, a race report should talk about the race…
But first, my results:
My Garmin said 3.6 miles in 27:34 which is 7:39 pace.
We started pretty much right on time and hit a short gravel trail that took us away from QBP into the south-end of Hyland Park and uphill right away. Audrey described the course as a “stubby lollipop” and the stick part took us into the rolling meadow area before going downhill. I don’t remember the course quite blow by blow, but there were several hills none of which were singularly super-challenging. I’ve not done any speed work and don’t get a lot of hill training in so they made the race a bit difficult.
The plan had been to start of easy and pick it up throughout and then see what I had left going into the third mile. I went out a little harder than I probably should have, but otherwise executed the plan well. Once we all got sorted out I only got passed twice. At the half way point you can see my pace starting to creep upwards – before getting significantly slower at the 5k mark. I thought the race was only a 5k so after 2 miles I slowly picked up the pace and when I hit the 3 mile mark really started to pickup the pace a bit. Then I hit the sign that said “5k”. Oh, crap. Is this a 5 mile race? That is why I slowed down again – fairly significantly. I was evaluating how I felt and the possibility of having to run 2 more miles. I got more than a little anxious about this uncertainty.
Fortunately, we came back into the meadow area and I realized we were getting close to the lollipop stick and I tried to regain my composure and finish the race with a downhill aided “kick.”
Hyland Park isn’t an amazingly beautiful park, especially on a hot (82) summer day. The course was on wide cross-country ski trails and an occasional paved trail. I felt bad for the guy wearing spikes! The lake is pretty, but you don’t actually get to see a lot of it. There was also a section that was really soft ground – in past years it has been covered in wood chips which made it a little spongy. I don’t remember the wood chips but the ground was still spongy. I tried to run in as straight of a line as possible through the curvy sections and always felt like there was someone ahead of me to focus on reeling in.
Here is a link to Audrey’s race recap as well as full results.
I wish this race series wasn’t so far from our house or that we had more than one car. I was planning on biking with Nadia in the trailer the 17 miles from home to QBP with Christy meeting us as the start. Fortunately, she got off work early and made it home in enough time for me to use the car! But it adds a little stress to the race for those extra logistics. I don’t know if I’ll make it to the next race on Sept 14, but I’d like to try… Anyone else in?