Iroquois is for Runners, or How to Ruin the Best Half Marathon in the Country

Posted on February 7, 2011 by Thomas Powell

The Course In Question

Go to the Kentucky Derby Festival Marathon/miniMarathon page for the course map.

Where I’m Coming From

I’m a runner with modest ability.  I never ran track or cross country in high school.  I barely finished the mile fitness test my freshman year in high school.

Those PE exercises and recess games in middle school?  I didn’t have enough sprint in me to dodge a guy running up to me to tag me with the kickball that I just kicked.

In the last five years, I’ve built up the strength and endurance to run in the top 10% of the pack in a couple of marathons, and I’ve finished 8 marathons and 4 half-marathons.

A Comfortable Challenge

I regularly run the Iroquois Hill Runners’ Hard Ten route for training.  The uphill portion is a slow and steady climb.  The lower loop [marked Rundill Road on maps] has some steeper grades than the uphill road. And yet, Iroquois is no Eden Park hill in the Flying Pig, no Hatfield-McCoy 700 ft/1 mile up and downhill, no undulating 300 ft/mile up- and downhills of the Flying Monkey.

The lower loop in Iroquois is somewhere between “not flat” and “a little more than rolling hills,” depending on the elevation profile of your average training runs.  The base loop’s hills around the base rarely break out of the 50 ft range, and you get just about as much assistance on the downhills as you lose on the uphills–without the sustained punishment on your quads of a sustained downhill.

The Iroquois Park Runner’s Experience

Uphill and Rundill Rd at Iroquois Park in the Snow

Regardless of whether you’re running by yourself, with a couple of friends, or a few thousand of your friends, the canopy of trees makes the run serene. As you race around the bends, the narrow field of view keeps you from focusing on a point too far in the distance, so that landmarks in your field of vision go past quickly. The bends on inclines and declines offer opportunity for the efficient racer to pass without weaving through the crowd. The steady slapping of shoes on the pavement is the primary sound heard throughout the duration of the park run.

In the racing experience, going clockwise through park meant that, once you passed the up hill road, you were catapulted down a downhill for almost a mile as you and your fellow runners spilled onto Southern Parkway.  Then, the race began in earnest.

It should be noted that even the marathoners do not get this release anymore.  The new course travels counterclockwise.

Southern Parkway

Running down Southern Parkway was my second favorite feature about the Mini course. With the start line there, there was plenty of starting area on Southern Parkway with plenty of room to roam on the bridle paths on each side.  Part of the challenge of this arrangement was that the first two miles involved some narrow streets and tight turns.  However, it isn’t necessarily a bad thing to be slowed down leading up to the hills leading up to and inside the park.

When the start line moved to 3rd Street, the crowd congestion just after the first mile dissipated, but the legs were left with more than a mile less of running prior to hitting the hills.  No matter–Iroquois Park was still waiting, and the release onto Southern Parkway would still be there as well.

The crowds along Southern Parkway were always amazing. The bridle path on each side provides plenty of room for spectators. Since the Mini drew at least 3/4th of the runners, crowds supporting the half-marathoners will no longer have a reason to cheer along Southern Parkway.  It could be lonely out there for the marathoners, even as early as mile 8 when they split off from the half-marathoners and run toward Iroquois.  At least prior marathoners didn’t hear crickets chirping until mile 12.

Commingling Futility

I sure hope there’s a SOLID plan to keep 7 minute mile marathoners trying for Boston Qualifying from being obstructed by 15 minute miler half-marathoners when they rejoin at miles 7.75/18.  If I was running the marathon of my lifetime for the first 18 miles, only to be obstructed by people instead of “the wall”, I’d feel like I had been assaulted by cronies of the race committee.  [See Again to Carthage: A Novel by John L. Parker (Amazon link) for a more vivid illustration.]

Updated April 30 [Race Day]

As I watched video of mile 10 of the Mini course, I saw a runner moving at roughly twice the speed weaving through the other runners. Apparently, at this point, there was no clear division of the two courses.

Also, due to last minute course adjustments, the mile markers 9/18 through 11/20 were paired…  That means that a 7:30 marathoner would have run into the wall 15 minute half-marathoners [the KDF mini attracts a large walking contingent] and would have to fight through for 2 miles, much like I experienced in Chicago, but with participants moving at half the pace instead of about 80% of my pace.

I encourage the 15 minute miler to participate. I blame bad course management for not giving a clear path for the half-marathoners and marathoners to co-exist.  Of course, I also blame bad course design, but minimally, better planning should minimize the challenges presented by the course layout.

Tradition

Having grown up near the park, I once knew little about the Mini except for the fact that we couldn’t exit our neighborhood via Southern Parkway until after 10am, the barricades that lined the bridal path, and the stampede of runners running down the street.

Now, with the only the marathon route passing by at mile 15 instead of everyone passing by at mile 8–the neighborhood will now be blocked until noon, but the stampede of runners will be the thinned out trickle of marathoners that is typical of a medium-sized marathon at mile 15.

So, tradition doesn’t mean much.  Unless it’s Churchill Downs. I can’t recall if Churchill Downs–especially the trip through the infield–was always a “feature” on the Mini-Marathon, but judging by the contrived nature of the path through Churchill’s infield, I would have my doubts. Something about running through dank tunnels, snaking around aimlessly on the narrow infield path, and inhaling fresh hay and manure smell doesn’t scream “preferred running route” to me.

By contrast, thousands of people hit the Iroquois hills willingly, sometimes even when the traction is limited.

No Complaining Without Solutions!

Okay, so it’s easy enough for me to be a naysayer.  What would I do for the Mini course if I had some bizarre insistence on finishing on the waterfront?  Here’s my course.  It’s a pretty straight shot down 4th Street, and runs by the back side of Churchill Downs but not in it.  It would run through 4th Street Live! as well.

 

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2011 Goals, Fitness and Otherwise

Posted on January 3, 2011 by Thomas Powell

While this is a somewhat specific and lengthy post of goals, this is really more of a mindset setting for me personally that a specific set of checklist items that will determine my success or failure.

I hope to revise this [with revisions noted] on a monthly basis.

Running / Fitness

Train less, harder, and more consistently.

  • Don’t shy from intervals and tempo runs.
  • Build to a 50 mile per week average by the end of January and keep the average within 2 miles per week of that mark.  The daily mileage slog has been accomplished.  I’m not going to improve my performance on pure training volume alone, unless I get a sponsorship equal to my current pay.
  • There are no marathon goals for this year.  I plan to run two in November, but this year is primarily and maintenance and base-building year.  I have failed to run an entire year consistently and healthy since 2007.

Release the apathy and fear.

  • Get outside in the rain once.
  • Hit the hills as much as possible.
  • Train on the hottest day of the summer.
  • Attack a run that specifically becomes a point of dread.

Train smarter

  • Get back into consistent strengthening exercises.
  • Add flexibility into the mix.

Plan daytime eating

  • Don’t be caught off guard by the thought of what to eat 5 minutes before it is found.
  • Control daytime nutrition
  • Stash fresh fruit, peanut butter, oatmeal, etc…

Reading

Finish 24 books:

Music

  • Re-learn and improve organ and work up at least one organ specific piece in time for Easter.

Family

  • Establish a specific weekly activity to do 1-on-1 with each of the kids.
  • Date night once per week.

Business

  • Pet project development.
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2400 miles later

Posted on December 30, 2010 by Thomas Powell

This has been the best disappointing year ever!  200 miles per month averaged, despite barely creeping near 200 miles a couple of times the last few months.

A Running History

In 2006, I started running.  By virtue of every race being my first at that distance, I set 4 personal records [5km, 15km, half-marathon, 4km].  I ran my first race, a 5k race, in 33:44.  That’s a pace of 10:52 per mile, which is a slower pace than my worst marathon finish out of 8 marathons.

In 2007, I set 9 PRs.  10 if you count the 9.2 mile leg that I ran for a fundraising relay race.  Among those were:

  • 2 – 4 miler PRs
  • 2 – 5k PRs
  • 1 – 10k PR
  • 1 – 10 miler PR
  • 2 – half marathon PRs
  • 1 – marathon PR

In 2008, I started the year on fire and feeling invincible.  I ran a PR in every race [6 total] through my second marathon in May.  I beat my first marathon time by almost 55 minutes.  I followed up that marathon performance with my worst marathon performance ever, 8 minutes slower than my first marathon time.  Angry about my performance, I destructively ran hard, started getting injured, and proceeded to insure a prolonged injury by trying to bounce back too hard after a few days off.  I recovered from my injury and hobbled through a marathon, and went on to run a 5k PR a couple of weeks later.

In 2009, I quickly injured myself out of being able to run any races until late spring [a 5k].  From there, I slowly built up mileage, peaking out at 70 and 80 miles per week toward a November and December marathon.  I PRed in November and had a fairly strong marathon in December.

2010

This year, I had the usual trifecta of PRs in the Louisville Triple Crown of Running — 5k, 10k, 10 miler.  Unfortunately, my 10 miler performance had me horribly disappointed.  I had mediocre and uninspired training for the next few weeks leading up to my spring marathon, with a stomach bug circulating in the house the week prior to the marathon.  I never got noticeably sick, but I didn’t have the guts [literally] to finish the marathon.

Since my spring marathon attempt was little more than a 16 mile long run, I went straight back into marathon training, setting my sights on Chicago-10/10/10.  I ran a 5k race after a high mileage week [80 miles?] in early August, and broke down during the subsequent 60 mile weeks.  I took 3 weeks off with lots of stationary cycling, and managed to get back into the swing of training 5 weeks before the marathon.  Chicago was a disaster.

Again, I tentatively trained through the marathon.  This time the Flying Monkey marathon was up.  Not exactly the “redemption opportunity” that one would hope for after crashing and burning on a flat marathon course.  Nonetheless, I ran 22 minutes faster than my previous Flying Monkey marathon and 17 minutes faster than my Chicago time.  While 4:08 is not exactly a good marathon outing for me, I was still very happy with some level of redemption for the year.

With Monkey over, I was a measly 140 miles or so from 2400 miles for the year with 5 weeks to go.  35 miles per week was going to be easy, even with travel, Thanksgiving, and Christmas.  Then a nasty little sinus infection struck the day after Thanksgiving.  I’ve felt bad before and managed to go out and trudge through 15-20 miles.  I did a 22 miler with a sinus infection two weeks before my first marathon.  It felt bad, but not much worse than sitting around feeling miserable.

This time, I’ve had two weekends where I just didn’t care to start running a long run, much less go the full distance.  I’ve had a fairly persistent cough for 5 weeks.  The doctor last weekend had me x-rayed for pneumonia [two opinions later, both came back negative].  The cough is mostly on its last legs now, but I’ve had to take things far easier than I can stand.  Nonetheless, 2400 miles are in the books.  150 miles more than last year.

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Exit the Monkey, 2 years later – a race report

Posted on December 7, 2010 by Thomas Powell

It’s been two years since I last ran the Harpeth Hills Flying Monkey Marathon.

Last Time on Monkey…

In my last experience, the Flying Monkey was my first marathon coming back from injury time-off in August and September.  Earlier that year, I had experienced beating my first marathon time by over minutes [4:34 down to 3:39] at Flying Pig, only to be sorely disappointed with a 4:42 at Hatfield-McCoy 6 weeks later.  Both of these are hilly marathons, Hatfield slightly more so than Flying Pig.  Having been humbled by Hatfield-McCoy, I was pleased with a 4:30-ish time coming off of injury.

Kentucky Derby Festival Marathon DNF

I was coming off of an extremely disappointing disintegration this spring at the Derby Festival Marathon.  Lackluster training was compounded by a stomach bug in the household the week of the marathon.  I had a chip on my shoulder and buckled down to come back stronger than ever.

Progress Derailed by Injury

Seven weeks out from the Chicago Marathon, I broke down after an 80+ mile week and 2 60+ mile weeks.  What started out as a run toward a PR became a race to be able to finish as I tried to stay fit on the bike and walking while I did 3 weeks of physical therapy to heal.

Chicago Meltdown

Chicago was hideous.  It was hot.  I was ill-prepared.  I didn’t sign up for a seeded entry.  I barely broke 4:25–the median time for my 7 completed marathons.

Pfitzinger

I started reading Advanced Marathoning – 2nd Edition (affiliate link) by Pete Pfitzinger during my recovery time.  I was looking for answers and inspiration.  I came to a realization in the early pages that I had been neglecting tempo runs, so I paid attention to keeping them in my workout routine.

Monkey Report

My former co-worker and fellow runner signed up for the Monkey in August, despite having neglected any form of running for the last 8 months.  At his peak–even last Monkey in Chuck Taylors–he is a sub-3:10 marathoner and a 19-minute 5ker.  At my peak, I’ve come near 3:30.  Neither of us were at our peak for this race, but I at least had a long run at Chicago [and another 20-miler in between].

He took off ahead of me on the first hill, and I fully expected that he’d pace about a minute per mile faster than me until he blew up, at which point he’d still gut out a sub-10 pace.

Instead, I caught him by at least midway down the first downhill, and we paced each other at a 9-minute pace until I had to hit a portapotty.  After that pit stop, I caught him and passed him on the next downhill.  He later caught up with me and we paced each other from that point on until mile 14.

At mile 14, I ran with the hard downhill.  I was brutalizing my legs with these downhills, but I had to take the opportunities where I could get them.  I lost track of my racing partner at that point.

By mile 20, I started breaking into walks on the steep uphills.  I’d check behind me every so often to see if I was going to be passed again.  By mile 22, I started walking on the slight uphills.  Those hills absolutely wear out the hamstrings.  Even on the switchbacks, I didn’t see my competition higher up on the hill.

I somehow managed to hold on for both a 4:08:33 and the lead over my racing partner… The months of extreme tapering were too much for his usual tenacity to overcome. While the friendly competition was fun, I was most delighted in the fact that I beat my Chicago Marathon time–by 16 1/2 minutes.

Monkey FTW — especially in the medal and bib department:

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Strength exercises and struggles with any form of cross-training

Posted on October 17, 2010 by Thomas Powell

I talk with a lot of fellow gym rats at work and, with the exception of a few runners, running is generally viewed as some form of punishment. Runners can even get a t-shirt or bumper sticker to reinforce this notion.

To me, running “easy” is like a walk in the park. Even running long slow distances is rewarding, in the same way that getting so wrapped up in an exciting work project that you forget to eat lunch is rewarding. There is something about the slow, steady effort and the moderate intensity persistence that’s required that is its own reward.

On the other hand, I have entire categories on this blog called “i hate cycling” and “not fond of elliptical”. (The truth is, the intensity of my feelings about elliptical are an extreme understatement.) To be fair to the objects of my distaste, those feelings are born from attempts to get aerobic exercise while injured and are as much an expression of frustration as anything.

Okay, it’s not just frustration.

I’ve hit speed bumps in the 2 years since, but I’m still more faithful to running on a bad day than any other form of exercise on a good day. During injury, I usually can keep focus on strength training or cycling, just to have something to do. All other times, I get complacent, lazy, don’t have time, etc…

I also cannot quantify the benefits of any of these other exercises. With running, I have races, and I even have a pretty good handle on food/weight/mileage balance.

Since wrapping up physical therapy, I’ve dropped back from 3 days/week of strength training to averaging about 1 day.

I’ve decided to slightly up the intensity and shorten the duration in the hopes of getting more strength training per week as a result. My intent is to get enough intensity to make the workout feel worthwhile, but not take so much time to make it hard to schedule into my day.  As a result, I’m looking at fixing reps at 30 / 1 set per exercise, and have added 5 lb. ankle weights or dumbbells where I could.  Before, I would add an extra rep per session, and occasionally reset back to an easier level.  I’m really hoping consistency will help raise my “mental stake” in keeping the strength exercises going.

Example Log:

8:00 PM : 00:08:47

 

  • 30 pushups on dumbbells
  • 30 L side leg raises
  • 30 R side leg raises
  • 30 L inside leg raises
  • 30 R inside leg raises
  • 30 Leg Raises, each leg
  • 30 Hip/Knee Flex alt leg
  • 30 Alt Leg Supine on Ball
  • 30 Hip Bird Dog on ball
  • 30 20 lb curls, each arm
  • 10 wall squats +5 lb dumbbells
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