A “Dam” Decent Day

I don’t know about you, but I’ve always liked that no matter how well you do in running, there’s always room for improvement. Whether competing against others or yourself, we can always find some aspect of a race that we could have done better. Last Saturday’s Dam to Des Moines Half Marathon is an excellent example of that. Overall, I’m pleased with the outcome of that race. I placed 48th overall out of just under 2400 runners, winning my age group. My pace per mile was the second fastest out of five times of doing this event. I’m also quite happy to note that my body is recovering quickly from the race. Nonetheless, as I look back on this race, there are certain facets that did not go as well. Don’t get me wrong. This is not being negative. Not at all. This is the same self-assessment that I do after every race. I do this with sole intention of finding ways to improve for the next race.

When considering what went well, first off, I was pleased that there were absolutely no issues with my IT band. My left IT band has impacted three races in the past year - causing me to walk in two of them. Since downhills appear to be triggers for the pain, with a significant drop in elevation for the second and third miles, I was definitely worried about this race. However, thanks to sound advice from my running coach, Tim Ives, the IT band was fine. What Tim suggested was that I remain perpendicular to the road when going downhill, with quick strides to prevent over-extension. Sound advice that I will adhere to going forward.

A second positive aspect was finding and maintaining the pace I wanted. Once the first downhill was completed, I was pleased to lock into and maintain essentially the same pace for over seven miles.

The third aspect that went well has been my body’s recovery from race. Tim’s advice is to give yourself a day for each mile ran for a full recovery. With the thirteen miles of the half marathon translating into essentially two weeks, it’s good that the soreness in my legs began to subside after just a few days. That also tells me that overall fitness is decent.

All suitable reasons to be pleased with the outcome of the half marathon. But, in all honesty, I ran a shade slower than I had hoped to run that morning and even doing that was more difficult than I’d expected it to be, with those final five miles qualifying as “pretty damn tough.” I need to assess the reasons for that so I can hopefully avoid a repeat in the future.

Most notable was that my left calf muscle wanted to cramp throughout the final three miles. This was something I’d never experienced before. Starting at the top of a small hill, I could feel that awful sensation of the calf muscle being a second or two from one of those awful cramps. That sensation disappeared with the course cresting the hill with more level ground. But it returned somewhere around a quarter of a mile later, again vanishing before acting up a minute or two later. Having no desire to let this became a larger problem, I decided to address it by easing my pace just a few seconds and shortening my stride, so that I eased pressure on that calf. That didn’t stop that sensation of wanting to cramp, but at least the calf did not cramp, and I finished the race at a pace not far from what I’d been doing. Fortunately, the calf muscle relaxed once I’d finished. With a great deal of walking between the time that I finished and the awards ceremony, I had ample time to walk and had no further issues with the it. I’m guessing it was either an electrolyte or fatigue issue. Either way, there are things I can do to hopefully prevent this from occurring again.

Another unexpected challenge was a notable lack of energy in the last five miles. Half marathons are difficult for me. As a result, feeling a race at that point is nothing new. It was more that I should have had a bit more to offer. Looking back, I know that I did not sleep well the two nights before that race. But that wasn’t for lack of trying. I even cut alcohol from my diet on those two days to help ensure more restful slumber. At the same time, I believe I know the reason for that. Which, in turn, leads to another downside.

I was far too focused on my IT band instead of the race itself. The experience of having to walk through the last half of the Drake Half Marathon in April weighed too heavily in my mind. was adamantly determined not to repeat that dismal experience. Although successful, I suspect I worried much more about it than necessary. I know it impacted at least some of my sleep. It tells me that for the future, I need to remind myself that I can’t control everything. So long as I’ve done what I can do, I need to relax and focus on the race in a more positive manner.

Like I said before, there is far more to be pleased about with the race than otherwise. The critical areas are not going to be difficult ones to address. With luck, they will prove beneficial for my next race in late July at the Bix 7 in Davenport, Iowa.

It certainly could be said that I’m over-thinking all of this. And I wouldn’t disagree with anyone over it. But I am seeking to race at a competitive level at sixty-one years of age. If I am going to have success, then I truly believe I need to study and consider the positives and negatives of every race as well as other aspects such as training, diet, and so on.

But that’s me. What are your thoughts on this topic?

Changing topics, I’m turning again to music. My wife and I will be in Washington and Oregon the next week and a half. As part of my preparation for that trip, I’m making certain that I have quality music while I’m running without humidity, and I thought I’d share some of the albums that will be on my iPod. (And someday, we can talk about why I use an iPod over my cell phone.)

Sleater-Kinny – The Center Won’t Hold. Gotta listen to NW bands if I’m in the Pacific NW. This 2019 album was something of a departure for them with St. Vincent’s production adding some quirky twists to their “riot grrl” music. “Reach Out” and “The Future Is Here” are two prime examples from one of my favorite albums from that year.

The Black Keys – Dropout Boogie. While I’ve appreciated this band for years, I somehow now equate their “blues-infused” sound with the sticky days and hot nights of summertime. Their new release may not break any new ground, but it’s a perfect example of don’t fix what ain’t broken. Case in point, enjoy “Wild Child”

Hatchie – Giving the World Away. Although I’ve always liked this music of this Australian singer-songwriter, her 2022 album stands heads and shoulders her other work. With a surplus of enticing pop hooks, this collection of songs will fit any playlist (Including “This Enchanted” and “Giving the World Away” that have been part of playlists in both the half marathons I’ve ran this year.)

The Bongos – Drums Along the Hudson. Since I’ll be near my alma mater for part of the trip, it’s only appropriate that I dive into the pool of classic music from those years. That will include this Hoboken power-pop band. If you don’t recall “The Bulrushes”, what are you waiting for? Check out this link!