The Interval, 5/30/17

Katie Gwynn at The Ranch, photo courtesy of Rogue and AzulOx.

The 40th Annual Daisy 5K  by the Austin Runners Club was held Saturday at Camp Mabry.  Over 300 runners completed the out and back course.  Ryan Miller and Adam Waldum kept it close for the men’s race, with Miller winning by 12 seconds in 15:45. Dominic Ricci was third.  The masters winner was Nils Gunderson in 18:06.

The women’s race wasn’t as close, with Kali Roper winning in 17:45, over a minute ahead of Chris Kimbrough.  Kyrsten Tucker was third.  Ivi Kerrigan was the masters winner in 21:40.

Ivi sent me her thoughts on the race:

The course was fair – out and back. It was an extremely warm and humid day. I liked the energy and the atmosphere. It is always good to get out of your comfort zone and race. No one wants to race on a warm day but everyone has the same conditions so might as well bite the bullet.

It was put on by ARC and they use Big Mouth Announcing, who know me from other races- I felt like a superstar out there!  It was good to see some old running buddies (old= experienced). I’m not sure 5K is my favorite distance but again, first class event by ARC.

Full results are here.

Joey and Matthew Przybyla at The Ranch, photo courtesy of Rogue and AzulOx.

The Ranch was the last race in the annual Rogue Trail Series and it was the toughest of the 3 due to the warm and humid conditions.  Summer is here.   The Rogue experts set up a 10K loop that sampled all of the variety of trail at Reveille Peak Ranch.  We had lots of technical singletrack, including up, down, and around the granite dome, soft dirt tracks through stands of oak trees, and a couple crossings of a dry creek.  The race started and finished at a big pavilion near a small lake and, post racing, we enjoyed a dip in a cold pool while eating pancakes and drinking beer.

About 200 people finished either the 10K or the 30K.  I ran the 10K and had to slow down halfway because I felt like I was overheating.  I’m so impressed with the 30K runners.  Moses Luevano, vying for the series win, said “the first loop was a race, the second was like a maintenance run, the third was just survival.”

The women’s 30K was won by Sam Godbold in 2:57.  Avery Lewis was second and Sky Canaves third.  The masters winner was Margie Mynhier.

Mike Kurvach ran away with the men’s 30K, finishing in 2:18.  Mike ran and hiked in Big Bend on Friday and Saturday and arrived at Reveille Peak Ranch around midnight, just 7 hours before the start.  He still had enough in the tank to run a solid 2:18, about 11 minutes ahead of Josh Beckham.  Josh came in covered with dirt, he fell on each of the second and third loops, twice the victim of the same root.  Moses Luevano was third by just a couple minutes.  The masters winner was Troy Jacobson, with Thomas Lane taking the grand masters.

Cate Barrett won the women’s 10K, finishing in 48:15, about a minute ahead of Katie Gwynn.  I think Katie was faster over the second half of the race, but Cate’s early lead was too big to overcome.  Michelle Cleveland was third.  The masters winner was Sunday Patterson.  Susan Fegelman won the grand masters.

Joey Przybyla should have won the men’s 10K, like the first 2 races in the series, but he took a wrong turn and came in fourth.  That’s trail racing. Thomas Nailen ran the correct route and won, in a time of 44:37.  Mike Threadgould and Mike McGinn were right behind, in 44:51 and 45:05 respectively.  Douglas Brock won the masters.  I won the grand masters.

Race results are here.

Matt Hanlon, Katie Gwynn, and Sam LaBrie at The Ranch, photo courtesy of Cindy Henges.

I’ll list the series winners below.  A couple performances to highlight:  Mike Kurvach, who won 2 of the 3 men’s 30K races and his first loop splits in each race would also have won the men’s 10K races, and Michelle Cleveland, at 41 and running her first ever trail races, was second in the women’s 10K series .

  • Women’s 10K:  Katie Gwynn
  • Women’s 10K masters: Aileen Perry
  • Women’s 10K grand masters: Susan Fegelman
  • Men’s 10K: Joey Przybyla
  • Men’s 10K masters: Douglas Brock
  • Men’s 10K grand masters: Sam LaBrie
  • Women’s 30K:  Sam Godbold
  • Men’s 30K: Mike Kurvach
  • Men’s 30K masters: Thomas Carlyon
  • Men’s 30K grand masters: Thomas Lane

Series results are here.

Mike Kurvach at The Ranch, photo courtesy of Rogue and AzulOx.

Like most long-time Austin runners, I know the 10K series winner Katie Gwynn, a physical therapist and co-founder of Mondo Sports Therapy.  She helped me through ankle and knee problems a couple of years ago and I’ve been healthy since.  Katie answered a few questions by email:

1.  You’ve had a great winter and spring of racing:  the Austin Distance Challenge, Cap 10K, Rogue Trail Series.  I don’t recall you racing as well or as much in the past.  Is that true and if so, what is different this year?

This year things settled down for me a little bit. I took about a 10 year break from consistent training and racing to pursue other things. My husband and I moved to Japan, we had a child, I completed my clinical doctorate and my fellowship in manual therapy and then started Mondo Sports Therapy with Pieter Kroon. Mondo is two years old now and we have settled into our stride a little bit and hired additional staff which freed up some time that could allow me to return to training.

The truth is though, Elaine Chung (ARC director) hooked me into the Austin Distance Challenge last year and that is what really tipped off my consistent training. I committed to those races and found out just how far out of shape I had fallen and that was the motivation I needed to return to consistent training.

2.  What is your running community?  Who do you train with?

My running community is deep. I feel very lucky to have so many people to run with here. I do the majority of my training with random running friends when our schedules coordinate and I try to consistently run with Rogue on Thursday and Saturday mornings. Amy Baker directed my workouts building into the Austin marathon and continues to help guide me as I try to maintain shape going into winter marathon training.

My current training schedule consists of swimming on Mondays, long-easy run on Tuesdays, short-easy and strides on Wednesday, Rogue workout on Thursday, swim on Friday, Rogue long run with workout or a race on Saturday, long-easy on Sunday. Due to frequent work/child/schedule hiccups during the week, one of those days tends to end up being an off-day.

3.  My PT (you) told me to keep up with core and cross training.  You have a young family and a demanding job.  How are you at following your PT’s advice?

It takes some planning and discipline! My husband works out Monday/Wednesday/Friday mornings and I take Tues/Thursday/Sat mornings. I squeeze in some core strength and body weight exercises twice a week when I am healthy and more when I am not. I just commit to getting it done, assign 10-30 minutes of time to them and knock it out. My usual routine consists of 8-10 minutes of abdominal work and about 6 leg exercises. I currently rely on swimming to address my arm strength. I am also a big advocate of getting soft tissue work and manual therapy done consistently when I am training. Like once a month if possible even when I am healthy.

Over the years, I have found that getting massage work or a physical therapy check-up done often helps me discover the areas that are breaking down before I am aware of them and then I turn my attention to addressing that area before they develop into injuries.

4.  I love technical trail running, but there are some obvious risks compared to running on roads or Town Lake Trail.  As a physical therapist, what is your advice for runners who are considering trail runs?

I personally love the trails and the slightly different physical challenges that they bring. I have a history of ankle sprains so I tape my ankles EVERY TIME I run the trails to decrease my risk of spraining them. Falls are always a possibility and will happen every so often. I fell last year and had to get stitches, I fell during one of the Trail Series races this year too but thankfully didn’t suffer more than a few bruises. Overall, I think trail running is a great way to mix up your run training. Trails are beautiful, they require you to slow down a little (though the effort level is still certainly there) and demands more from your glutes which distance runners frequently lack strength in.

A big thanks and congratulations to Katie, and all the runners who completed the Trail Series.

Interesting news and articles

Frank Deford died on Sunday, read this profile from The Ringer.  I used to look forward to his Sports Illustrated articles, he could bring the most esoteric or boring event to full life with just a paragraph.  His long career also included many books and the excellent, but doomed, daily sports newspaper The National.  More recently, I enjoyed listening to his weekly essays on NPR’s Morning Edition. His passing reminded me of Red Barber, another celebrated sports journalist that was featured on Morning Edition towards the end of his life.  Yes, I am old enough that I listened to NPR in the 80s, and not because my mom had it on the car radio.

Excellent interview of Magda Boulet from iRunFar.

Joan Benoit Samuelson is training to become the first 60+ women to run a sub-3 hour marathon this fall in Chicago.  This Outside Magazine article has some useful advice from Joan.  (Hat tip to Dan Hannon)

Trail running made it to Sports Illustrated!  Decent article with quotes from Mike Wardian and Dean Karnazes.

Byron Powell and Meghan Hicks of iRunFar wrote a great trail runners guide to Madiera.  Another place I need to go…

The Western States 100 is a few weeks out, June 24-25.  The race this year will feature drug testing for the top 10 and a random selection of other finishers.

Also in the doping department, the NY Times report on the Nike Oregon Project is disturbing, to say the least.  I really hope Farah, Rupp, and the rest don’t end up in the same category as another Nike athlete, Lance Armstrong.

Upcoming races

Tejas Trails has an interesting event this weekend, The Festival, out at Krause Springs, near Spicewood.  There are multiple races throughout the day. The most extreme is the Trifecta Trail Challenge, with a marathon in the morning, a 10K in the afternoon, and a 5K in the evening.  Sounds like a Steven Moore special.

I’m looking forward to the Maudie’s Moonlight Margarita Run on June 8.  It’s a fundraiser for The Trail Foundation.