Clinton Lake Race Report: Pacing Perfection!

This past weekend was the Clinton Lake 30-Mile Trail Run. One of my all-time favorite races...yeah, I founded the race, but it's more than that...this is a local gathering of all my ultra friends. Great volunteers and superb aid stations. It's a special race.

As noted in my last two blog posts, my goal was to utilize Clinton Lake as an extra long, but easy-paced, run in preparation for the Illinois Marathon on April 25. My predicted finish time was 7:59:59 (race cut-off was 8:00). I finished in 8:00:02. Yes, that counts as an official finish (there were still three runners after me that also counted). How many people can run 30 miles on muddy, hilly trails and predict their finish within 3 seconds? Pacing perfection!

In addition to the predcited finish time, I had several related goals:

• Remain uninjured. Yes indeed, crushed this goal. I cruised through the race and only fell once. No injuries. Only two days later and I'm feeling good. A little tired, but OK. No nagging aches and pains. No blisters. No nothing. 
• Enjoy the trail with friends. Done! I loved going easy and not worying about a finish time. I hung in the back of the pack, often in last place, and also lingered at the aid stations chatting with friends...and even sampling a little home-brewed beer. One surprise was the lonliness at the far back of the pack...I was often running completely alone. Eventually, on the third 10-mile loop, people started coming back to me...and the fastest racers passed me on my second loop (as they were finishing their 3rd and final loop). The fast people didn't talk.
• Get in a long run. Accomplished!  I was afraid I might drop out after 10 or 20 miles. Nope, kept at it until the end and managed a nice 30 mile long run. I could feel those mitochondria multiplying in my muscles. I was building extra endurance with every step beyond 20 miles. Let's see if this will carry over to the marathon in 4 weeks. My heart rate averaged 120 for the whole race (that's a 50% HRR). Definitely a fat-burning extravaganza.
• Finish in last place. Nope. But I was close! I was 88th out of 91 finishers. About 30 DNFs (a few were actually DNS). No matter how slow you run, there's almost always someone even slower. Dang. 

In addition to these stated goals, I also wanted to test out my fueling strategy--basically taking one gel every 5 miles. It worked. No stomach issues and I never had a spike or drop in energy all day. Hope it works during the marathon where I'll be running much harder and faster. I'll test out some gels on faster paced medium-long runs.

So, I completed Clinton Lake in an almost perfectly paced finish. Ultra/marathon #98 is done. Illinois Marathon will be #99. Then Howl at the Moon 8-Hour ultra in August for #100. I'm looking forward to both.

Goals for Clinton Lake Race

Only 18 hours to the Clinton Lake race start!  In my last blog post, I reported my strategy for running the Clinton Lake 30-Mile Trail Run. Basically, I'm going to start slow and keep it slow to the finish. Based on that "take it easy" strategy, here are my race goals fo Saturday. We all need goals, right?

• Remain uninjured. I only have 4 more weeks to the Illinois Marathon and I can't afford an injury. I need to finish the day standing and ready to train. If things are going poorly, I'll not hesitate to drop out after 10 or 20 miles. 
• Enjoy the trail with friends. Since I have no pressure to perfrom well, I can relax and enjoy the trail while socializing with friends. That may mean a beer or two during the race. Maybe a veggie burger too! And plenty of eating and drinking afterward. 
• Get in a long run. With 4 weeks to the marathon, this is a perfect time to finish a long run. Hopefully, an extra long run. Thirty miles of trails will help build endurance. If I keep it easy, I should be able to re-enter training for the marathon after just a few days of rest.
• DFL. I'll challenge for "dead fucking last" finisher. I'll settle for bottom 10%. I need to lower my UltraSignup ranking! The race cut-off is 8 hours. How about a 7:59 finish?

Care to predict my finish? Can I really contain my competitive nature? Will I race hard and set a PR? Or DNF? Or get that coveted DFL? 

Strategy for Clinton Lake Race

My strategy for this weekend's Clinton Lake 30-Mile Trail Race? Simple--don't treat it as a race. I'll go out slow, then taper the pace. Nice and easy from start to finish. It'll be an extra long run in preparation for the Illinois Marathon (4 weeks later). To achieve this easy pace, I'll need to keep my competitive instincts in check. That means I'll need to start in the back of the pack and connect with a fellow runner. Great opportunity to relax and get to know a new runner...or glom onto someone I already know! Maybe Tom Rice? I'm predicting a finish somewhere betwen 7-8 hours. That could be Tom's pace. The race cut-off is 8 hours, so I'd like to beat that time and have a recorded finish rather than a DNF. Maybe I can shoot to be the dead fucking last (DFL) runner. We all need goals, right? Here's another personal goal...drink lots of home-brewed beer at the finish line...or even during the race. I've been "practicing" this week.

If all goes well at Clinton Lake, I'll be able to jump into last minute training for the Illinois Marathon. With only 4 weeks to the marathon, I'll basically be done with long runs and simply concentrate on marathon paced efforts and a few shorter tempo type runs. Boston might be calling my name on April 25.

I Like Being Fit

I like being fit. I like being healthy. I like being able to run whenever I want. I REALLY like being able to run long whenever I, or a friend, wants to run long. Ten miles? No problem. 15 miles? Why not. Twenty miles? Sure. How about a full marathon or ultra? Absolutely! Call me or send me an email and I'm up for any training run. It's a fantastic feeling being ready to run.

You give me a couple of days notice, and I'll run just about any distance you want. How many people can say that? And actually follow through? A 10 miler is nothing. Lately, even 20 milers are just fine and don't require any special planning. What a grand feeling to be ready to run. Anytime. It truly is nice being fit. I'm not yet in "race shape," but I'm getting close. The first step toward good racing is consistent, injury-free training. Build a solid base and you'll be ready for anything. The great thing about running is that you are rewarded for hard work. No short cuts, just straight-forward training.

If you are currently having a hard time running 3 miles...stick to it. Soon that 3 mile run will become easy. Same with 5 miles, 10 miles, even 20 miles. I'm not sure if a marathon or ultra ever really becomes easy, but they become doable and less daunting over time. Dream big, train consistently, and you'll start checking off more and more running goals. It's all about YOU becoming better today than you were yesterday. Not better than someone else, but better than you used to be.

Clinton Lake Ultra vs Illinois Marathon

I have a decision to make. Fairly soon. In 10 days, on March 28, I will be running the Clinton Lake 30-Mile Trail Run. Then 4 weeks later, on April 25, I'll be running the Illinois Marathon. I've been training fairly well, with both distance and speed, but the last few weeks (most of Feb and the first part of March) I've tapered off and only done maintenance runs. Nothing really long and not much sustained speed work. Only this past weekend did I get back to "real" training with a solid 20 mile trail run on the Clinton Lake race course. That run showed me I was not where I needed to be--at least not in racing shape. I can't race both Clinton Lake and the Illinois Marathon. One of them will need to take a back seat.

So...do I run hard at Clinton Lake or the Illinois Marathon?  I can't do both.

If I really try hard at Clinton Lake, I think I can do well and even set a PR for the 30 mile/50K distance. I know the course.  The race directors and most volunteers are friends. I'll know many of the racers. It's my "home course" and I feel comfortable there. Heck, I founded and directed the race! I take pride in running Clinton Lake well. I'm not in perfect shape, but I'm in good enough "ultra shape" to race a 30 miler. It takes endurance and discipline more than speed. I think I have enough to conquer the course. And I love that trail.

The Illinois Marathon gives me an extra 4 weeks to train. Unfortunatelty, it also demands much more from me. To do well, I need stamina and speed over 26.2 miles. That's not my forte. And an extra 4 weeks isn't enough time to truly develop speed. But, using Clinton Lake as an extra long, but easy paced effort, will provide endurance. If I supplement that endurance base with marathon paced runs and tempo work outs, I might have a chance to set a marathon PR and even qualify for Boston. Maybe. A BQ would be an awesome reward.

So, what do I do?

I hate roads. I love trails. I love ultras and despise marathons. Love small races and avoid big events.

Clinton Lake offers a better opportunity for success, a fun time, but also less glory. Illinois Marathon offers up the allure of a BQ time, but it's going to be a stretch and I'll need to push my limits on boring roads. Failure is more likely, but success might mean a trip to Boston in 2016!

Any thoughts?  I have a tentative plan, but need to decide on a course of action soon. Very soon.

Do I use Clinton Lake as an easy extra-long run in preparation for the Illinois Marathon and a potential BQ?  Or, do I give it my all at Clinton Lake and try for a doable PR (and jeopardize any chance for a BQ at the marathon)?

My Marathon Shoe?

GoRun Ultra

I have the Clinton Lake ultra (30 mile trail run) on March 28. That race doesn't bring me any anxiety. I started the darn race and directed it for several years. Nothing new about that course.  I know what shoes to wear, clothes to bring, and food/gels to pack. I'll run it, do fine, and be happy drinking beers at the finish line. It'll be a fine day of running and socializing.

About 4 weeks later, on April 25, I'll be running the Illinois Marathon. That race is getting me a bit nervous.  It's my BQ attempt. I ran it last year as a supported long run and things went well. It was warm, but I chatted with other runners and enjoyed the day. At the finish, I told myself this could be a solid BQ event. So, I signed up early and started planning on that BQ time (3:30 needed, 3:25 wanted). The weather will determine clothing choices, but I'm still kind of wondering about shoe selection.  Last year I ran in the Skechers GoRun Ride 3. It went fine. This year I've narrowed it down to three shoes, all Skechers performance models: GoRun 4 (7.1 oz) , GoRun Ride 4 (7.8 oz), GoRun Ultra (9.2 oz).

GoRun Ride 4

I'm thinking the GoRun 4 might be a better race shoe. Slightly lighter than the Ride 4, but still enough cushioning to tackle 26.2 miles. Good for a faster time? But if I'm running harder, maybe I need more protection. In that case, the GoRun Ride 4 would be a better choice. It's my go-to daily training shoe. Heck, maybe I need even more cushioning and protection from the road pounding I'll endure during the marathon--could the GoRun Ultra be an even better idea? All Skechers shoes are flexible and lightweight. Plus, they have a wide forefoot. I suppose the only real difference is how much I want to prioritize speed and weight, versus cushioning. As an avid trail runner, the roads do scare me.

Any suggestions?  Do you go with lighter shoes for your fast marathons?  Do you worry about the transition from trail training to road racing?

UPDATE: Decided on the Skechers GoRun Ride 4. Found them at Shoebuy for around $55. Nice bright red and orange color. I'm ready to race!