Making Ice and Snow Running Shoes with Simple Screws

A few years ago, I blogged about how to improve winter running by putting short sheet metal screws in a pair of old running shoes.

I just produced a video with the same information.  I've used this so much, I wanted to make it available for many others.


Feel free to share!   And welcome to our kitchen!!

Persevere.


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Race Report: Chicago Marathon 2016

ORN:  26.2 miles, 4:03:29, 9:18/mile, mostly run, some 4/1 R/W.  13,416 of 40,468 overall (33%); 9,400th of 21,990 men (43%); 145th of 641 men 60-64 (23%).   Marathon finish #67.


Summary:   What can you say about the Chicago Marathon?   It's huge, it's amazing,  an estimated 1.7 million people on the streets, a vibe, an energy that's unique and likely only rivaled by the New York City Marathon.   In my third shot at Chicago, I had hoped to qualify for Boston Marathon but, again, came up shot, despite a perfect weather day.   Yet, race day fell on my 63rd birthday and it was a treat to run the best race I could on an October 9.


Gory Details:

My local running pal Jon and I were at it again and it was fun to do this together.  We drove to Chicago on Saturday afternoon and got through the Expo with minimal hassle, even with the traffic challenges.   We posed for the obligatory "Hey, I got my bib!" photo.




We spent the night in the 'burbs with fellow Marathon Maniac Jerry, whom I had met several years ago when we ran much of the Fox Valley Marathon together.  Jerry and his wife were quite gracious and it was terrific to be in a home, not a hotel.  Even better to share with Jerry the Cubs beating San Francisco to take a 2-0 lead in the NL Division Series.   I fell asleep hearing the final out...sweet.

We were up at 4am and backing out of the driveway at 5, heading downtown on empty Chicago expressways.  Jon did a terrific job to reserve a marvelously well-located parking spot on State Street, in which we parked by 5:30am.   We didn't want to be rushed and we weren't.

We got our layers on in the cool morning and walked towards the start area in Grant Park around 6:15am.   Jerry had advised us to be there early, due to security checks on all runners.  We beat the rush, moved through security and got near the starting grids with plenty of time.   In fact, we had so much time there were no lines yet at the portapots!!

As the sun began to light the eastern sky over Lake Michigan, Jon and I posed for a pic in front of famous Buckingham Fountain.

We struck up a long conversation with a young man who was volunteering and wondered just why he was up so early.   We tried to help him see the value in it.  Maybe it helped, dunno.

Jon and I then split up to get to our respective start corrals.  On the way, who should I see but the ubiquitous Dave Mari!  I had last seen Dave at mile 10 in the San Diego Rock and Roll Marathon in June.  He remembered that...how, I don't know, he has a gazillion friends.   We had a fun talk and, of course, the mandatory selfie. 

With about 45 minutes until our corral started Wave 2 at 8:00am, I got in the corral, stretched and began to get ready mentally.   I took one final photo of the grid at about 15% filled, put the phone away and began to rehearse the plan for the day.  

The plan was simple at its core: run 8:55 miles, not too fast so as to use up reserves and not too slow to set me behind the hope of a 3:53 finishing time, a 2 minute cushion under my BQ requirement of 3:55.   How would this work in the crush of people running?  Would my GPS unit work in the concrete canyons of the Loop?  Could my form hold up?  We were about to find out.   

As 8:00am approached, the organizers had us queued well for the start of Wave 2, given the "fasties" in Wave 1 were already on the course following their 7:30am start.  I was midway back in the front corral and at 8:02, I began the journey.  It was very difficult to guage pace early on.  Indeed, the GPS lost track of the satellites between the buildings, so I ran by feel.  I passed the Mile 1 post at 9:00 even, a little behind.  It was a crush of people but not as much bobbing and weaving as I had feared.

Along the second mile, I fell in behind a lady who seemed to be running a perfect pace for me.  We hit mile 2 at 8:53, then mile 3 at 8:43.   Sweet.  I paid her a brief compliment and learned she had the same BQ time as me and was also attempting to qualify.  Then she added she had qualified for Boston three times and "knew how to get this done".  Good, I'll shut up and just stay with you.   So, we did through mile 9.   The miles clicked by perfectly, at an average of 8:52.  I was pleased.

But then, at one water stop, I lost her in the crowd.  I have no idea what happened.  I was back on my own.  I found a couple more runners who seemed to be on a good pace and fell in with them through mile 15.   I hit the half marathon mark at 1:56:19, nearly perfect for my 3:55 target.  If I could do the second half in 1:59, it would work.  

I worked through the west section of the course and made the turn where I bonked in 2010 with no problems   I was right at a 9:00/mile pace, and while that was OK, it was leaking on my target of 8:55.   I could feel it slipping but worked hard to keep it up.  Mile 19 was 9:12 and it was really easing away and mile 21 was the worst of the day, at 10:27.   

We wound through Chinatown and out towards White Sox Park...that gave this Cubs fan a smile.  But the miles weren't smiling as I was right at 10:00/mile for the rest of the way.   Across the Dan Ryan, through IIT and then, finally, the left turn onto Michigan Avenue for the last 5K.  

I did my best to run well down Michigan but the turnover wasn't there.  It was here I accepted there would be no BQ today.  When the 4:00 pace group passed me, I knew it was over.  So I resolved to simply run as well as I could, on a beautiful day in a terrific setting with a world around me.  I made the final right turn up the only significant hill on the course, then the quick left to the finish line.  4:03:29, done.  

And I was done.   Very done.  I hurt more at the conclusion of this marathon than I  have at the end of a marathon in a long time.  I guess I "left it on the course", which took me a couple of days to really grasp.   I leaned on the barricades and slowly, very slowly, made my way through the finishing area.   I put a good face on for a finish line photo on my phone...you can see what a magnificent day it was. 

I found the chocolate milk stand (masquerading as Gatorade Recovery drink) and downing two of them made a world of difference, along with a banana and an apple.  I was moving better at last and worked my way towards the exit of the runner area.

And saw this mass of humanity, crushing up against the barriers.  It was a little scary, actually.  I'm not quite sure how anyone really found a loved one in this mess.  I just had to take care of myself.







As I mentioned earlier, Jon found a terrific parking spot, so it was a short walk to his car, where I got some dry clothes and some further fluids.   I then headed back to Michigan Avenue, using the phone app to track Jon's location.  I found him around 16th Street and we ran a good half mile or so as he finished up.  I broke off before the security entrance for runners only and we met up at the car shortly.   On the road, soon we got home by 6pm, in time for a birthday gathering at our house.  It was quite a 63rd birthday, indeed.

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Since race day, much post-race reflection.   How did I actually feel about a 4:03 marathon?   I remain mixed.   My goal-oriented side is still disappointed.   My pragmatic side noted I had given it my best.   I wondered if I should have modified my training or racing plan.   Overthinking knows no bounds, after all.

Jon is a kind listener to my navel-gazing mental meanderings.  I sent him some race data from four decent marathons over the past year and, rather than just talk, he complied the mile by mile times in four sub 4:05 marathons into one coherent graph.   He's a data guru, professionally, and it shows.

The key here:  Blue is Monumental Marathon, 7 Nov 15;  green is Carmel Marathon, 16 Apr 16; yellow is Wisconsin Marathon, 7 May 16 and orange is this Chicago Marathon.

I've been fine through mile 20 in each of these races but fading at 20 to various degrees.   How do you simulate running 20 miles without running 20 miles?  How do you get your legs used to that grind, after running three hours?

So, I ponder that.

Yet, as I get a bit of distance from the event, I feel better about the race.  Placing in the top quarter of my AG and top third of the entire field was very encouraging to me.

Where to I go with my effort to qualify for Boston?  I'm not sure.   If I wait two years from now, I will only need at 4:10 to qualify.   Can I maintain that speed till then?   Oh, so much to think about.

And, maybe I just smile and enjoy running for its intrinsic pleasures.   More and more, I'm landing there.

Thanks for reading.

Persevere.


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Race Report: Last Chance BQ2 Grand Rapids

ORN:  26.2 miles, 4:38:36, 10:38/mile; run, then 4/1 R/W, then 3/1 R/W
155 of 206 starters, 164 finishers.  8th of 8 in men 60-64, 92nd of 96 all males

Summary: The goal was to qualify for Boston in this race, meaning a 3:55 or better finish.  Didn't happen, not even close.  Temps in the low 70s and very, very high humidity made it a tough go for me and everyone else.  By mile 10, it was evident BQ was not going to happen, so I idled back, shifted to a run/walk and simply enjoyed finishing marathon #66.  And, ultimately, enjoyable it was.





Gory Details:

The Last Chance BQ2 Grand Rapids is an annual event conducted just ahead of registration opening for the Boston Marathon for the following spring.  Since qualifying for Boston was my 2016 running goal, this was, indeed, my last chance.  It was my 3rd attempt to BQ, having come up short at Carmel and Wisconsin marathons last spring, I registered for this event and trained for it through the summer.  And I hoped for helpful weather.

Summer training this year was so-so.  I ran all the miles on Hal Higdon's Intermediate II plan, which has served me well.  Yet, the speed work I did this summer was tough to get in.  It's been so hot and relentlessly humid, I wasn't sure if it was enough.

I drove to Grand Rapids after work on Friday, got my bib and met several other runners.  



With daylight still allowing it, I then drove to the start/finish area which proved helpful in finding my way around on race morning.

Up at 4:40am on race morning, I was heading to the site by 5:15am and was sad to see the pre-dawn temperature on my car thermometer at 72F.  The air was heavy with no stars in the sky.  I scored a good parking spot and had a good chance to relax before the gun.

By the 7am start, we were all assembled.  The first three digits on each runner's bib was his/her qualifying time for Boston.  The names on the bib made for a bit more personal approach as well.  This made it easy to see who to try to hang with and who to salute and wish well.  The grid for the 3:55 section was made of men, 60-64 and women 45-49.  Perhaps predictably, the women immediately began exchanging information and finding friends, while the men stood silent, alone in their thoughts.  Fascinating bit of human behavior to observe.

While 330 people had registered for this race, only 206 runners started.  The gun went off on schedule, though with the cloud cover, it was still quite dark, hard with my age-advanced eyesight to see my watches.  But they got started and off we went.   Over the first couple of miles, as we were all bunched together, the sheer number of beeps and buzzes I heard from everyone's various electronic devices as amazing.  This illustrated the unique nature of this race:  the only folks there were experienced runners AND had a clear goal with a plan to achieve it.

The course was, at its core, a 4+ mile, football shaped oval, with a half mile spur to one "point" of the football, followed by six laps and then a run back to the start/finish.   Several of us in the 3:55 group soon fell in with each other.  Little conversation took place, much less than in a normal race, given each of us was focused.

I finished the first lap, about 5 miles into the race, on pace for the 3:55.  Yet, I was already drenched with sweat and breathing more heavily than I'd have liked at that stage.  Around mile 7, I glanced at the race time on my normal watch and saw a blank screen.  Yep, my regular watch conked out on me.  I had my Garmin GPS watch on my right wrist, however, set to keep track of each full mile's time and the pace in each individual mile.  That would be the only timing I had.  I stuck with the plan I had in place, choosing to focus on simply executing each mile, one at a time, and working the plan.

Somewhere during mile 8, however, the pace fell off.  Miles 8 and 9 each clicked through at 10 minutes flat, far from the 8:55 pace I needed.  So, during mile 10, I settled the now-obvious fact that this day would not be the day.  The weather conditions (and, secondarily, my base of training through the summer) just were not conducive to a hard run this day.  So, I pivoted to my familiar run/walk plan and the objective shifted to simply enjoying a marathon, finishing without injury and staying well for the future.

The race went well from there on.  With my regular watch kaput, I jerry rigged my plan for run walk, using distance splits on my Garmin.  From miles 11 through 18, I took a short (like 30 seconds) walk break on the mile and half mile distance.  At 18, that felt a bit much, so I split each mile into thirds for a short walk break and carried that to the end.  It all worked.

I managed a 8:55 pace over the final half mile run back to the start/finish line and felt good at the end, always a measure of how well a race goes.   I talked with a few folks and made a bee-line for my car to get the cold milk/protein/banana/oatmeal smoothie from the cooler.  



In chatting with folks after the race and in reviewing official race statistics, it was clear I was hardly alone regarding the difficulty of the day.  Very few people qualified for Boston...only 3 of the 8 in my age group and fewer than that in other age groups.  Congratulations to those to made it...that was quite something on that day.

So, this was marathon #66 and I'm grateful for being able to run.  Will I BQ?  I truly don't know.  And if I never run Boston, I'll still die a happy man.  I do enjoy running and we'll see when or if the BQ happens.

Thanks for reading.  Persevere.

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Race Report: 8-Hour Dream Endurance Race

ORN:   13.3 miles, 3:12:07, 14:30/mile, Run Walk 1/1 (mostly)

One of the best parts of running, to me, is what I learn. About myself, about situations, about planning, about executing a plan, about wisdom. Such was the case today.

I entered an 8-Hour Endurance Race in Indy, from noon to 8pm on July 23. At the start, the temp was about 93F, with 90% humidity, full sun and hardly any breeze. The course was a 5K loop, with a combo of streets, college campus and trails, (a portion single track, other crushed gravel). I started with a 2/1 run/walk plan but, after 90 minutes, dialed that back to a 1/1. By 2 1/2 hours, the 1/1 was too much...I was having trouble running for much more than 30 seconds at a time. The sun was oppressive and, even though I was drinking about 30oz of water and Nuun every 5K, it simply wasn't enough to feel hydrated.

Failing to make enough adjustments to make the run useful in such heat, I reflected on my running goal for the year...to BQ. I then asked "How is this helping the goal?" I had hoped it would be useful on the endurance portion and the mental toughness portion. However, it seemed even that was not being effective towards the higher goal. I then realized if I simply packed it in, I could immediately begin ramping up the mileage to the next BQ effort on Sept 10. I would not need to "recover" from this race, as I had thought I would have to, had I gone all 8 hours. Strangely, the appeal of getting back into serious race training had a lot of appeal.
So, I concluded I'd just call it quits and did at 3 hours, 12 minutes. I had only covered 12.7 miles according to my Garmin, not even a HM in that time. When I got in my car, the temp read 97F. Yeah, good to keep the powder dry and live to fight another day. I felt fine at the end, feel fine now, but likely would not have, had I forced myself to continue in that heat.

The organizers provided showers for us at the student fitness center at Butler University, which was wonderful. I cleaned up, talked with a few folks, made it home for dinner with my wife and now we're going to watch a movie. Much better than what I thought the evening would hold.

Official stats modified things just a bit, as they gave me credit for 13.3 miles in 3:12:07.  I was tied with three others (two of whom I knew!) for next to last place in distance.  And I was fine with it.

Encouragingly, the next morning I got out early and had a solid 9 mile run.  Back on the horse, training for a BQ effort.

So, that's the race report. "Run the best race conditions allow" is my motto and that word was helpful today. Conditions allowed little, so we move on, grateful for the chance to be healthy and run. Thanks for reading!

Pre-race with local runners Kate and Julie.  Their shirt slogans were closer to truth than comfortable!

At a positive moment, early on....

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