Here’s the video of me finishing last Saturday’s LEE’S Friends Run on the Wild Side 5K. Pretty cool, huh?

LEE’S Friends Run on the Wild Side 5K from steve speirs on Vimeo.

It will also be the last race before a 5 or 6 day break to prepare myself for Richmond Marathon training which begins on July 6th. It’s been a tough, but enjoyable six months, and I’m sure the short period of down time will do me nothing but the world of good, both physically and mentally.

Should be a fun race on the rolling Bells Mill course. Note to self: definitely need to find my Nike spikes before Saturday morning rolls around…

I ran my usual 2 mile warm up, felt pretty good throughout and finished off with some fast strides and stretching. I changed into my Newton Racers and took my place on the start line with just a couple of minutes to spare – enough time to exchange a bit of banter with local legend Ryan Carroll and early 2009 rival Rob Dinterman. At 8:30 sharp, the race was off. My plan was to get out fast, but controlled. Last week I was struggling in the first mile and always fighting a losing battle. I didn’t want to feel the same today.

As is typical of all the local races, Ryan took off like a gazelle and established an early lead. Rob also started fast and appeared to keep Ryan in his sights for a while. I settled into a good groove and tucked in to 4th or 5th place for the first quarter mile. I felt good in the Newtons and concentrated on staying relaxed yet maintaining a fast cadence.

At the mile mark (where wife Ally was waiting with the camera), I glanced down at the Garmin to read 5:26 – pretty quick (for me), but not feeling stressed. I managed to keep the same pace and in doing so caught Rob at about the halfway mark. He stayed with me for a while, but as we approached the two mile mark I realized that his footsteps were getting quieter and quieter.

Just after the two (5:31 split), I was able to grab a quick cup of water which revived me for a minute and helped regroup for the final push to the finish line. The last mile was definitely a tough one and felt like a time trial against the ticking #tweet5k clock. I really didn’t know how what to expect as the finish line clock came into view, but was pleasantly surprised when I saw 16:59….17:00….

I managed to find a final burst of energy and kicked in to the finish; stopping my Garmin at 17:18 a few seconds after I crossed the line. My official time was a great 17:14 – the second fastest 5k of my life and just 5 seconds away from my PR (personal record). Coming just 2 weeks after the Frederick Marathon I have renewed optimism that I can achieve a huge personal goal and run a sub-17:00 5k before the end of the summer.

More good news: I moved up one spot to 6th in the #tweet5k – the online race to benefit Athletes for a Cure – Prostate Cancer Foundation – and am still holding 1st spot in the 40-44 age group. Not sure if I can sneak in another 5k before the end of the month, but we’ll see. Next week is the Elizabeth River Run 10k, followed by the Breezy Point Triathlon on the last weekend of May, so there won’t be too many opportunities by the looks of things…

Photo thumbnail courtesy TriDuo Sports Photography.

Once we hit the 2 mile mark (crazy 11:12 split), the two leaders pressed on and left me trailing but clear in the third spot. Mile three was pretty much into the wind the whole way; I slowed to a 6:02 but still went through three mile in 17:14 – a time I’d be happy with in a 5k!

Heading back to the East Beach community I was able to take advantage of the slight tailwind and record a 5:45 mile, but from here to the finish the early pace got the better of me and I rounded out the race with a 5:57 and 5:59.

However, despite feeling tired, the Newtons kept me on my toes the whole time, as both race photographs show quite well. I was also surprised by the number of comments/questions I received from other runners at the start line about the Newtons. Some had heard of them, but not seen them. Some had seen them in magazines but not in the flesh so to speak. Others had seen them but weren’t keen on the fairly high price tag, but when I mentioned the 30 Day Newton Guarantee a couple of guys said they may reconsider. Nothing wrong with trying a shoe risk free for 30 days is there?

Anyway, I finished the 10k in third place overall (1st Master’s runner) and picked up $150 for my troubles! The finish time wasn’t quite a PR, but with smarter pacing I think I can go close pretty soon – maybe at the Elizabeth River Run 10k at the end of May.

So that’s it; my last race before the Frederick Marathon next weekend and thankfully I came out of it injury free. There’s not much else I can do at this stage of the game to help my Frederick chances, except stay healthy, eat well and maintain the focus. Here’s to a favorable weather forecast!

Have a good week everyone!

[Photographs courtesy David L Fox Photographic Services.]

Anyway, Friday at around 5pm I managed 30 minutes on the treadmill. It was a weak effort, but at least it was a run. Losing six pounds in as many days does that to you I guess. At least I knew I’d get round the 8k course and maintain my streak – not a bad worst case scenario.

Fast forward to Saturday morning and I find myself at the race venue with about an hour to go to the start. I warmed up for just over a mile and took in the last portion of the new one loop course. I figured it would might help my cause if I knew where I was going at the end of the race.

At 8:00am sharp, with the wind picking up and temperature dropping, we were off. I decided to wear a Welsh soccer jersey for luck – it’s Saint David’s Day tomorrow which is a national day of celebration within Wales – not exactly traditional cross country attire, but it’s always nice to represent my country of birth! At first my legs protested at the speed I wanted them to go, but after a half mile or so, I finally got into a rhythm. That’s me in red at the back of the chasing pack by the way. The first and second place guys are just out of the picture and the guy placed third overall in the series (the one I need to beat by 13 seconds) is leading the chase and looking strong.

My plan, if I can call it a plan, was to keep the guy I needed to beat in my sights for as long as possible, maybe catch up with a mile or so to go and then surge ahead by at least 13 seconds – a bit outrageous considering my sickness and the fact that he’d already beaten me twice in the first two races of the series. No matter, I settled in, worked my way through the pack and found myself in fifth place about 20 meters behind. Midway through the second mile another runner Jack came up on my shoulder and helped me along for a while. He was running strongly and carried me on a surge that lasted almost a mile.

Next time I glanced ahead we were just 7 or 8 meters behind and gaining ground rapidly. We hadn’t reached the three mile mark and although I felt it was a little early to “take the lead”, I went for it anyway. Rob (the guy I was trying to beat), was breathing a little harder than me, and I felt my only opportunity was to just go for it. I surge a little and told myself not to look back.

The final two miles were hard. Not only was I running scared, but my strength seemed to be slipping away. I tried to maintain good pace, but felt the cadence drop and hoped I could at least stay ahead to the finish line. Eventually I reached the spot where I’d warmed up before the race and felt comfort in the fact that at least I knew where I was running now. The ground was a little soft in places, but hardly muddy and with just a few minor undulations, was relatively easy to keep a good rhythm going – I just hoped it would be enough. With just half a mile to go, I knew the race for third could be decided by just a second or two and pushed for home.

It was great to finally see the finish line. My tank was empty, but I kept going and crossed the line in 30:27 (4th place). I turned quickly and was relieved to see Jack was right behind with Rob not far in the distance. Not too far, but further than 13 seconds away. Unless my calculations were wrong, somehow I’d managed to snatch third place in the series! Amazing…

At one stage I’d forced myself into third place, but I was out-sprinted (again) in the final tenth of a mile. Coincidentally, or not, it was the same guy who out-kicked me at the Hair of the Dog 5k on New Years Day. Maybe I can return the favor at the second race of the series on January 31st? I’ll certainly be trying…

Exciting times ahead for local Race Management & Timing Company Kale Running as they announce the acquisition of the ChronoTrack Timing System.

Kale Running are one of 20 leading timers in the United States and the only timing company in Virginia to get on board with the innovative system.

One of the many goals of the ChronoTrack system is to simplify the timing process for athletes. At the heart of the system is a disposable tag that eliminates the need for several organizational choke points which hopefully will mean more time for athletes to focus on their race and less time waiting in lines. Shorter lines before the race and no line to return your tag/chip after the race definitely sound good to me!

ChronoTrack was used to time the Los Angeles Marathon in March 2008 and the Cleveland Marathon in May 2008. During the Cleveland Marathon there was heavy rainfall and exceptionally high winds throughout the race.

The results from the these races prove that the system is a professional, all weather timing system ready for the rigors of timing races in the 21st Century.

said David Simms, President SAI Timing.

So, how does it work?

The disposable D-tag is easy to attach your shoe and far lighter and less intrusive than other timing tags and chips. Apparently, once the D-tag is attached to your shoe, you’ll quickly forget it’s even there! Official instructions for attaching the D-Tag to your shoe are available here.

What are the benefits to the athlete?

• No pre-race check-in
• Tag is disposable
• Easier to attach to shoe
• Lighter, less intrusive tag
• Accurate Time
• No Fees for lost or unreturned tags
• No post-race tag return

ChronoTrack have also put together a useful list of frequently asked questions:

What happens if the D-tag gets wet?
The tag is completely weatherproof and will work regardless of rain, heat, storms, humidity or other inclement conditions.

How do I make sure I have the right tag?
Each tag will be clearly marked with the bib number of the participant to whom the tag is assigned. Because the timing tags are clearly marked with the runner’s bib number, there is no need for “chip check” or “tag check” at packet pickup. The purpose of traditional chip check was to ensure that the chip given to the runner was the correct chip. Because the tags are already labeled with the runner’s bib number, there is no need to check that the tag is correctly assigned.

How do I make sure that my tag works?
Each D-tag is checked and double-checked for functionality before they are distributed to the athlete. The tag is always “on” and does not need to be activated. There will be no “tag check” or “chip check” at the EXPO.

I already own another timing chip; can I use it with the ChronoTrack system?
No. Using the disposable D-tag assigned and given to you before the race is the only method to correctly track your times. Other tags and chips are not compatible with the ChronoTrack system.

What is tag time and how is it different from gun time?
Tag time (Chip time) is recorded by an electronic tag that is attached to a runner’s shoe. Your tag records the time at which you cross the start line, the finish line and several split times in between. Tag time is often shorter than gun time because tag time begins when a runner crosses the start line while gun time starts when the gun is fired; many runners don’t cross the start line until several minutes after their official gun time has begun.

How accurate is tag time?
Tag time is the most accurate form of marathon timing available because it measures the exact time between a runner crossing the start line and the finish line. Tag time also records several important splits, providing an accurate record of a runner’s pace.

Can I leave the D-tag on my bib?
No. For optimal performance, the D-tag must be attached to the shoe in the proper manner. For instructions on properly using the D-tag please click here.

Can I flatten and tuck the whole D-tag in my laces to make sure it stays?
No. This can cause damage to the D-tag and also lowers the performance of the D-tag. For optimal erformance, the D-tag must be attached to the shoe in the proper manner. For instructions on properly using the D-tag please click here.

Can I create a hole in the D-tag and tie it on?
No. Puncturing or cutting the D-tag can damage the tag. For optimal performance, the D-tag must be attached to the shoe in the proper manner.

Are you sure the D-tag will stay adhered throughout the race?
Yes! The D-tag has a special adhesive to ensure its durability. Alterations to the D-tag or how it is attached to the shoe are far more likely to cause additional problems that could have easily been avoided.

What if I don’t have laces?
The D-tag can also be used by attaching it to your ankle with a Velcro strap. The tag should still be formed to make a “D” shape and then attached with the Velcro.

From an event organizer’s perspective the Chronotrack system allows them to focus their energy elsewhere, not only in the weeks leading up to an event but also on race day. An obvious benefit is that event organizers can now utilize volunteers where they are needed instead of focusing on the demands of a complex timing system. The ChronoTrack system is not only easier, but it is also more cost effective, with the tag cost being significantly reduced to the point where they can be disposed of after a race without disrupting the quality and accuracy necessary for a timing system.

What are the benefits for Kale Running and other event organizers?

• Tag is disposable
• Costs are lower
• Easier to distribute pre-race
• Eliminates post-race bottlenecks
• Frees up volunteers to help in other key areas

Kale Running, who incidentally are also the only timing company in Virginia to utilize the well-known ChampionChip system, are naturally very excited about the state-of-the-art timing system, which will be used at this year’s Rock ‘n’ Roll Half Marathon in Virginia Beach on Labor Day weekend. Kale have said they hope to put on an introductory low key race with the system some time in August, both as a dry run for themselves and also to benefit some of the local Rock ‘n’ Roll runners who might like to see how it all works. Keep an eye on their web site for further details.

Feel free to email Team Kale if you have any questions regarding ChronoTrack.

Exciting times for runners in Virginia!

If nothing else, today’s Chesapeake Bay 10k would be a good indicator of my current fitness level and I was keen to find out how I’d perform. As a guideline before the race, I plugged my 17:46 5k time from a couple of weeks ago into the excellent McMillan Running Calculator and out popped a 36:54 10k. I figured this would probably be a bit quick, but stored it away in the back of my mind anyway.

Anyway, fast forward to race morning. I arrived with an hour to spare, picked up my bib number and timing chip (something I’m not used to doing, but seeing as though I had my personal chip stolen from my car a few weeks ago, I had no choice) and jogged back to my car to start a 2 mile warm up and 5-10 minutes of stretching. The weather was beautiful along the Chesapeake Bay – pleasantly warm with a nice breeze out of the south – and it was one of those mornings where it just felt great to be out running.

Race start time of 8:00am soon arrived but the event was delayed almost 20 minutes due to construction on the course. Some runners seemed agitated by this, but I kept on stretching and just stayed relaxed and focused on the job in hand. At 8:20am we finally lined up on the start line, but somewhere in the distance emergency service sirens could be heard and seemed to be getting louder. Sure enough a fire engine was speeding towards us and we all had to scramble to the side of the road to avoid the fire truck – what a bizarre way to start a race.

Eventually we were off and I soon found myself in fifth place and running at a good pace. The lead two runners already had a huge lead and third/fourth place were already running away from me too. The guy in fourth was also an over 40′s runner and seemed to be staking his claim for the $150 1st Master Runner cash prize. Oh well, better luck next time eh? Mile #1 came in at 5:54 and felt very comfortable – probably helped in part by the slight tailwind.

Mile 2 was slightly quicker (5:51) and I started to wonder why I didn’t feel this good earlier in the week when I was really struggling to find any kind of form. The third mile mark also served as the turnaround point and as I approached the timing mat and cone I saw how spread out the first four runners had become. I rounded the cone and didn’t see another runner for at least a couple of minutes and knew at that point I was probably safe in fifth spot. I also noticed the wind was quite strong and would be in my face for the next 3.2 miles, but at this point I was still feeling good and ready for the challenge. Mile 3 was the quickest of the race at 5:47 by the way.

I slowed a fair bit into the wind on the next two miles (6:01 and 6:05), but didn’t really feel threatened enough to push it to the limit. With a marathon to run next weekend, today wasn’t the day to risk a silly injury. I did however try to pick the pace up in the sixth and final mile and managed a weary 6:02 with just a final loop around a park to finish off the race. Amazingly, I crossed the finish line in 36:56 – just 2 seconds slower than the McMillan prediction and only 24 seconds slower than my lifetime best! Not a bad performance at all and at the end I wasn’t as exhausted as I usually am. In actual fact, 36:56 is my third fastest 10k ever with the two faster efforts coming at the tail end of 2006 (my best ever running year).

So maybe all is not lost after all. My confidence is back and my legs seem to have followed suit. About time I say! Now I can confidently continue the marathon taper and maybe look to McMillan for another prediction. This time, based on today’s 10k time, I can expect a marathon time of 2:53:20. How accurate do you think this will be? Anyone have any other predictions they’d like to share? Anyone dare to predict something faster??

Full GPS details of today’s race can be viewed by clicking on the MotionBased map below:

PS I ended up in fifth place overall (almost 5 minutes in front of the sixth place guy!) and was the 2nd fastest Masters Runner missing the $150 first place prize money by a couple of minutes. Better luck next time eh?

My legs were a tad achy this morning after yesterday’s solo World Media Run, but after a brief warm up in the rain, and 4 or 5 minutes stretching, I was raring to go. I could tell many of the race entrants were not sharing my enthusiasm and the bizarre pre-race thunder and lightning didn’t help their mood either. After a brief warning to be careful on the sodden course and a couple of quick “have a good race” exchanges, the horn sounded and we were off.

The first 200 meters were a lot of fun – a huge stampede of adrenaline pumped runners, charging through the puddles towards the first turn. I must have been in about 50th place or worse as were traced the outline of a lacrosse field and headed back towards the start line where a pleasant surprise was in store – a neat stack of hay bales to be jumped, hurdled or climbed over. Instead of hurdling as I did last year, I chose to step onto the first bale, up onto the top pile and push off to land on the ground – great fun!

Just around the next couple of turns we passed the one mile marker, which came in at about 6 minutes 8 seconds. I soon realized today would not be a day for a fast time, but with nearly four miles to go, there was still a lot of racing to be done. The next portion of the race headed out to a narrow trail around the back of the college campus on which we were running, and signaled the start of the mud! I closely tracked a couple of runners but made sure I looked ahead to follow the best [least muddy] route. Before we knew it, however, we were off the trail and onto a road which would take us to the two mile mark and the only “hill” of the course.

Mile 2 was a bit slower (6:12), and although I’d passed several struggling runners by this point, I was starting to feel rather fatigued myself. Approaching the three mile mark we had to navigate the hay bales once again – this time they were significantly softer than on the first loop, and I almost lost a shoe in the soggy haystack. Mile 3 came in at 6:30 (my slowest) and once again we headed out to the muddy trail which was now quite badly cut up and even soggier than just 15 minutes earlier.

With the incentive of catching a couple of runners ahead, I somehow quickened to a 6:25 fourth mile, and realizing there was less than a mile to race, pushed on to the finish. I managed to catch two of the runners in front of me, but was passed in return by two other runners in the final half mile. As the clock ticked well into the 31 minutes, I sprinted through the puddles and towards the finish line, unaware that I’d quickened a little more to a 6:21 final mile.

I finished the 8k in 31 minutes 44 seconds, good enough for 12th place overall and 1st in the 40-44 age group – not my fastest 8k XC race, but a solid effort after yesterday’s 5k and in today’s challenging conditions.

About an hour later at the post race awards ceremony, and after a 1.5 mile cool down and a change into semi-dry clothes, I found out I’d won the 3 race series 40-44 age group by about 6 minutes. Also, I’m now the proud owner of a very cool and unique trophy (above left) which has been added to my growing collection.

This is the fourth year of the Mud In Your Eye XC Series and I’ve been lucky enough to compete in every race. Today’s race, although cold, wet and miserable to many, was so much fun and a great test of strength and character, but I must admit I’m feeling a little jaded tonight after 2 big efforts in 2 days. I’m looking forward, however, to picking myself up and preparing for tomorrow’s Colonial Half Marathon – a challenging, hilly 13.1 mile race that takes place about an hour away in Williamsburg, Virginia. Luckily start time isn’t until 1pm, so at least I can use the morning to get myself mentally and physically ready.

Detailed metrics from today’s race are available by clicking on the MotionBased image below:

If I wind the clock back 12 months, I was probably in the best shape of my life, and somehow ran my one and only sub-1 hour 20 minute half marathon. This year, I knew I wasn’t anywhere close to the same fitness level, so my realistic goal for the race was a finish time of 1 hour 24 minutes (6:24 per mile pace). I arrived at the event venue around 7am, allowing plenty of time to pick up my race packet (bib number and race t-shirt) and to warm up for 10-15 minutes. Weather conditions were ideal – a little chilly, but hardly any wind and the sun threatening to break through what little clouds were in the sky. I managed a 2 mile warm up which helped loosen my legs and elevate my heart rate and felt pretty good apart from the usual sore right shin, which I decided to tape up to minimize the pain.

Before I knew it we were lining up on the start line, and after a couple of minutes delay, we were off. Due to a last minute course change, the first mile was rerouted through the picturesque East Beach neighborhood and somehow I managed to run a 6:02 mile instead of the planned 6:24! Although it felt easy, I knew there were still 12 miles of racing to go, so eased off the gas and tried to settle in to a good rhythm.

At 6 minutes 8 seconds, mile 2 was almost as crazy as the first, so ignoring what my body was telling me, I backed off even more. Come on Steve, stick to the plan Even this early in the race the field had spread out and I found myself pretty much alone, but this was soon to change as I was joined by the second and third overall female in the race. One of them asked if I minded her being on my shoulder, to which I replied “no, you’ll probably be ahead of me pretty soon anyway”. She said she was hoping to maintain 6:15 per mile pace (which I thought would be a bit quick for me over the 13.1 miles), so I wished her a good race and focused on maintaining my own pace.

Mile 3 and 4 were completed in 6:17 and 6:15 respectively – still a bit quick, but it felt so good! Mile 5 and 6 were fairly consistent too – 6:19 and 6:17 – and by now we were nearly at the turn around point. I love out and back courses as you can (a) see how many people are ahead of you, (b) see how good or bad they’re looking and (c) cheer on your wife and friends on the way back! The leaders were already approaching mile 7 as I passed mile 6 and it always amazes me how effortless some of these guys appear at speeds almost a minute a mile quicker than me.

I counted down the leaders as I approached the turn – one, two, three four five, six, seven, eight, nine ten, eleven, twelve……and I was in 16th. Not bad, but there were plenty of runners still close enough behind to pose a threat in the closing 6 miles. I still had 2 of the top 3 female runners right next to me and was determined to stay with them as long as possible. Maybe that’s why I ran a 6:11, 6:03, 6:07 and 6:03 mile to complete mile 10 of the race Looking back, it didn’t feel that fast, but I must have been way out of my current fitness zone as at mile 10 I think I invented the half marathon wall!

My legs didn’t feel like my own, my breathing became labored and I started to overstride – a sure sign that my race was almost over with 3 miles left to run. Also, at about this point, the second place female quickened her pace and made a move for the first place female. I tried to stay with her but my body was having none of it. Luckily other runners were also suffering and I managed to catch a couple of guys before we reached the 11 mile mark and the shade of the East Beach neighborhood. I was surprised to see mile 11 was a 6:10 – not too slow considering how bad I felt.

Two miles to go and although the twists and turns of the race route were not exactly what my legs were asking for, but I managed to dig deep and record 2 consecutive 6:09 miles. Until I saw the finish clock I had no idea what my time would be. Throughout the race I hadn’t paid much attention to my mile splits (I only found out my times after downloading my Garmin 305 to my computer), and was surprised to see 1:21 something on the clock. I crossed the line in 1:21:31 (gun time) and ended up with an official race time of 1:21:30 – 2 and a half minutes faster than my goal and a bonus age group win to boot!

As you can imagine I’m very happy with the performance and it’s a great confidence booster as I begin another training week. Now I need to log some long runs (didn’t I say that last week?) and start thinking about the Shamrock Marathon in 6 weeks time!