Thursday, May 8, 2008

Miwok

So I went down to the Headlands for my 5th running of Miwok 100k. I love this race - it's got lots of great, runnable climbing, nice downhills, beautiful ocean views, lots of great competition, and the typical 1st-class organization that I've grown accustom to in Northern California races. In my previous 4 runnings, I've had good races (9:41 & 9:28) and not-so-good races (10:23 & 10:40). This year was a good race.

It started on the Wednesday before. I was working at Fleet Feet, thinking about my afternoon run, and noticed I was feeling like crap. Body achy, really tired, and generally fatigued. So I decided to skip my evening run and sleep as much as possible that night. Biener was even nice enough to give me Thursday morning off.

So I slept lots, got up late, went for a short run with Sascha, and got to work in the early afternoon. Rod and Rob both noticed, and commented on, how much like crap I looked - thanks, guys. Rob was even nice enough to get me a smoothie with a shot of "feel better". I made it through the day fine, packed that night and slept way too little (Coach Tate had an early departure time scheduled). It was actually good to leave early, as we (Tate, Prudence, and I) didn't get to the Headlands Hostel until a little after 4 (damn Vacaville traffic).

We met up with Gretchen at the hostel and had a nice walk on the beach before heading to dinner. Just as we were leaving dinner, we ran into Fatboy, but couldn't talk too long, as Prudence and I were on a mission to get Nyquil. Although a little reluctant to actually use the Nyquil, I eventually decided to do it on the drive back to the hostel. So we were taking Nyquil shots while driving; is that legal? Whatever...it put me to sleep by 9 and I was out for the night. I think it may have been my best pre-race sleep ever.

Race morning was nice and relaxing, I woke up feeling pretty good, and we just lolly-gagged over to the start. As usual, Team Oregon was out in full force. My plan for the day was to run really easy (conversation pace) with Thomas for the first 42, then see what we had left. So we started out super-mellow, not caring at all how far back in the pack we were going up the long road. From the first a.s. at 6.2, we were just talking, running, and passing runners all the way up to Pantoll. On the Coastal Trail to Bolinas I took the lead and was just cruising along without any real effort. Thomas said we were moving along at a good clip, so I'm hoping that meant my Boston training was paying off. We passed a few more runners on the way to the turn around at Randall, and caught up to Kami. She asked how far back Bev was; apparently she didn't like the answer because she immediately put some distance between us and was down the road fast. We also ran with Mark Tanaka for a while. He told me he had my splits from 2005 (very nice ego-booster!) and that we were slightly ahead of pace. Arriving at the turn around (mile 35.6) at 4:57, I knew we were faster than 2005 since I had never been there sub-5. And I was still running easy enough to hold a conversation with Thomas - crazy!

The skinny German boy and me.


That energized us a bit as we ran back up the big hill and caught back up to Kami and Mark Lantz. Kami noted how she was walking most of this hill because when she ran it in 2005, the effort kinda kicked her butt a bit later. So I immediately started walking. The 4 of us got back up on the road and ran in a nice pack for a few more miles. It was cool rocking with the old farts! Around 39, Thomas started getting stronger and I was lagging a bit on the rollers. Finally I told him to not wait anymore and just go. It was a couple miles before Bolinas, mile 42, so he was reluctant, but finally went. Mark followed him, with Kami not far behind. I guess running up most of the hill was getting me now. So I plodded along, drinking lots of kona kola nuun and water, and guing a bit more often to get some pep back.

A few miles before Pan Toll, 49.5 miles, I was feeling good again. I got there in 7:10, took a couple minutes to make sure I got everything, filled my bottles, grabbed a gu, and even a small to-go cup of salty potatoes and I was outta there at 7:12. I knew 2ish hours for the last 13 miles was fast, so took off down Mt. Tam with thoughts of 9:15-9:20. I definitely didn't fly down like I had hoped, but did enjoy the climb back up to Hwy. 1. I knew I needed an s-cap there, and got one, but in my haste, forgot to get another gu. I remembered about 200 meters out, but decided to not go back. Instead, I ran hard to Tennessee Valley. I figured if I was going to bonk, I would rather it be as close to the next a.s. as possible.

Up on the ridge I could see down to the aid station and noticed Thomas arriving there just ahead of Kami. Dang, I wish I was with them. I got to Tennessee Valley without bonking, filled a bottle with Coke, got 2 gus, and took off for the final 4 miles. When I'm running well, my goal for this section is sub-40. That's hard, and I've never done it. I didn't kill myself going up, but as I got closer to the top of Wold Ridge, I saw glimpses of Thomas and Kami. Then they popped over the top and were gone. I got on top, took one more glance at the incredible view, and headed down, down, down to the beach. I heard cheers a couple times for my buddies, then soon enough, they were for me. I happily finished in 9:18:52, 11th place, 9 1/2 minute Miwok p.r. I was happy.

Thomas finished his first 100k in 9:14:08 for 9th, and Kami finished in 9:15:50, keeping her perfect Miwok-record alive at 3. Not long after finishing, I looked up the trails and noticed a girl running down who looked very familiar...it was Prudence, and she was rocking in 3rd! She finished like a rock star in her first Miwok, 9:47:23, and nabbed the coveted final girl's spot for an automatic WS berth (of which she knew nothing about, but after hearing is now going!). Two other friends of mine also completing there first Miwoks (and 100k): adventure racing stud Seegs ran a great race for 4th in 10:01, and Tate was happy, blister-feeted, and worked with her great finish in 13:39.

This, my 5th running of Miwok, was my transition from "Boston road training" to "WS trail training". Apparently, I found a recipe that seemed to work for me:

88 pre-Miwok miles for the week + sick boy on Thurs and Fri + Nyquil on Fri night + having absolutely no expectations and going out super-easy = 10 min. course p.r.

Now why can't 100s work like that?

16 comments:

King Arthur said...

Nice race! Congrats on the PR. Maybe I should train for Boston. hahaha
I couldn't do a 7:10 50 mile even if it was all downhill.

Darin Swanson said...

Now you have the secret formula: get sick before, not during.

Good work man!

Hart said...

nicely run buddy... i wish i could have been there!

Gretchen said...

Nice job Sean! It was great hanging out with you and the Bend crew last weekend. I would say if this is your transition to States, then you are on a good path. Way to rock it! See you next weekend...

kendrara said...

No pukey? Or did you just spare us that part? Great race and great race report. I'm glad to see Kami back on track, too.

Rooster said...

Way to go Sean, big week of running, sick and a PR...very nice. I love the Nyquil shots, that's funny

olga said...

Shit, Sean, 88 pre-Miwok miles??? I think I believe in this story too...What an awesome run! Now, don't you screw anyhting up at WS, baby, I'll be there watching over and nagging:)

saschasdad said...

Yeah, I forgot to say - no pukey! I kinda almost felt a little pukey on the last climb, but only very briefly. This was a big thing for me.

Makita said...

Awesome! The extra sleep must have helped... good for you! It's funny how lowering our expectations (due to sub-par training or an illness) can help us to PR?! Congratulations! :D

Scott Dunlap said...

Whoa..I'm going for the Nyquil pre-night for sure!

Congrats on a great run. You and Thomas are an unstoppable force.

SD

William Swint said...

Sean,awesome run man.I really enjoy reading your reports.

Matt said...

Nice job, dude. You're gonna rock at states. Nyquil rocks, but don't overdo it - you gotta let your lungs cough up some junk now and then. (I learned that the hard way!).

Peter Lubbers said...

Congrats on the excellent run, Sean, despite your cold.
I'll see you at Silver State this weekend.
Peter

The Skinny German Boy said...

It was all the good company that did it.

Jamie Donaldson said...

Great job Sean at Boston and Miwok! Sorry you are not a fan of the Speedo! Maybe we'll have to make a little bet....

HA!

mtnrunR said...

great race #288. now let's put it together again the third satuday in june.

#336