March 23, 2014
March 16, 2014
Race Report: Shamrock Half Marthon 2014 (Virginia Beach)
So with all that, we packed up the toddler and headed to the beach!
| The Expo |
The expo took place in the Virginia Beach convention center, a very modern glass building that looks more like an airport than a convention center. We showed up with about an hour to go on Saturday, and the process was very smooth. There were shorter than expected lines, so grabbing my bib and shirt were a breeze. I was thankful there was a shirt exchange station for changing sizes. All racers also received a drawstring cloth backpack, always a great item for collecting freebies and swag at the expo. The merchandise store was a bit spartan in terms of signage and presentation, but it was very large, with plenty of offerings, and normal expo prices. They also sold older Shamrock merchandise for $5-10, good for a cheap training tee or a throwaway shirt; due to mid-40s temps, I didn't need a throwaway item, and I ended up not buying anything.
The rest of the expo was decent sized with a bunch of the usual options. If you've been to a few events with 20k or more participants, you've probably seen all the same national vendors, mixed with local race booths.
| The Course |
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| (click to enlarge) |
Miles 6-9 take runners through Joint Expeditionary Base East (Fort Story), a military installation that offers views of the sand dunes, glimpses of sea, and a few historical sites. First is a cross identifying the "First Landing" or site where Jamestown settlers first arrived in 1607 after their trip across the ocean. While inside the base, runners also pass between two historic lighthouses on Atlantic Avenue. The Old Cape Henry Lighthouse, one of the oldest surviving lighthouses, is a reddish sandstone octagonal lighthouse built in 1792. Across the street is the new Cape Henry Lighthouse, a black and white tower constructed of cast iron in the 1870s.
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| Historic Cape Henry Lighthouses in Fort Story |
The course then rejoins the prior street headed back into the city in a repeat of the first three miles. For the final half-mile, runners turn onto the concrete boardwalk and run along the water. Though you're at the beach, unfortunately you get very few views of the water or the beach. The majority of the course is not very scenic; however, it is a flat course and if you avoid crowded packs and windy days (not so in 2014), it's a course made for PRs.
| Race Day |
With the shorter race starting at 7:00a (full marathon at 8:30a), it was a very early wake-up call for us half marathoners. I was dropped off by my in-laws downtown by the starting line at 6:15 or so. The temperature was in the low to mid 40s, so I opted for throwaway arm warmers (tube socks) and no other cold weather gear, other than my knee-high green socks. However, as soon as I got to the starting line the wind was howling off the ocean through the hotels and buildings, and I instantly regretting not bringing a throwaway shirt or trash bag. It was much colder than I expected and after a bit of shivering I found my way to a Holiday Inn a few blocks from the starting line and ducked inside to stay warm. It was around this time I realized I forgot my watch while groping around in the dark (can't wake the toddler!) at 5:00a to secure all my running gear. Sheesh, what an amateur move...going for a PR and no watch...you'd think I'd never raced before. Partially because I had no watch, I hopped in the portable bathroom line later than I should have and got a little stressed as I listened to the pre-race hype and national anthem in a slow line; while inside I heard the wheelchair category launch. I managed to run to the starting line and hop over a metal barrier into Corral 1 just in time to see the countdown drop under one minute to go.
On the gun, the corrals were launched into the frigid Virginia Beach morning air; a bobbing sea of beer hats, green shirts, and Irish wannabes like me. Thinking of keeping my pace around 6:45 to set a subtle PR, I was shocked when I crossed mile 1 in about 6:00 flat, but at least there was a race clock to check. The first 3 miles along the roadway passed fairly quickly, with a touching moment or two as I passed the Team Hoyt wheelchairs and their dedicated volunteer pushers; I've already decided that for at least one race I'm going to sign up to push one of these inspirational children for 13.1 or 26.2 miles. The wind was whipping into runners from the front and right, and I found myself alone for a few stretches battling through it. Miles 3-6 along the wooded roadway was calmer, but also where I began to kick myself for not having a watch; I didn't see a clock with the mile markers and I started having the "you went out too fast you fool!" feeling that runners know so well. This was confirmed when I hit mile 5, where a clock was stationed, and confirmed my pace was in the 6:20s.
Entering the Fort Story area for miles 6-9 were mentally and physically tough. Being close to the ocean with no buildings or trees, the wind was hitting in full force. My legs were starting to burn from my early race pace, and even my lungs were aching a bit. Between my lack of speed work training, the wind, and blowing my legs out early, it was just one of those races where I never felt great after mile 6. When you're anxiously looking forward to the mile 7 flag in a half marathon, you know it's going to be a gut check race...but that's where I was, begging for the halfway mark and just thinking of holding on. Unfortunately the marathon and half marathon mile markers looked similar and you really couldn't tell them apart until you're on top of them, leading to some 'desert mirage' moments where I thought I would never see the next mile click off. The new Cape Henry lighthouse added some visual interest to the otherwise wind-whipped section, and I turned my head to catch the Old Cape Henry lighthouse as well while running down Atlantic. Leaving the base at mile 9 I was passed by a large pack of probably 15 runners...that certainly didn't ease the mental demons saying I totally blew my race plan.
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The next few miles were along the roadway, some roadside support and crowds reappeared, and I tried to find a second wind. I focused on breathing and cleaning up my form, and finally saw another race clock at mile 10 showing I had slowed but was still below 6:30 pace. I tried to hold back a bit in mile 11 to conserve energy, tuck in behind a couple runners to shield from the wind, and just survive at that point. By mile 12 I knew I would be able to hold on to a decent time, but I was unsure of what that would be, and the course got in one last punch in the final mile; runners turned at mile 12.5 to hit the boardwalk and were met with a wall of cold wind. I was almost at a standstill, leaning into the wind and fighting to get through and turn the corner. Once on the concrete boardwalk, I could see the finish line arch and tapped into any reserves I had (which wasn't much), coming into the finish chute as the announcer called out my name. In the corner I caught a glimpse of the final race clock, sub-1:27, a great time after a race where I never felt comfortable.
So maybe there's something to all those folks saying don't train with a watch? Even though I didn't feel great and I ate pain over the final stretch, I ended up with a 2.5 minute personal best, on a windy day at that. But I'm not going to lie, it didn't feel good while I was doing it, and you do not want to look at my face in most of the race pictures. I was more than ready for the post-race Irish stew and beer.
| The Results |
5 mile : 31:53 | 6:23/mile
Final: 1:26:24 | 6:36/mile (#120 overall)
The Swag |
So why do so many people travel from every state to run this race in March? I think a lot has to do with the very runner-friendly amenities and swag. At the expo, all runners received an event-specific technical shirt (8k, half, or full marathon text), drawstring backpack, and their booth had Shamrock beer koozies and other fun items. Then in the finishing chute, runners receive a nice medal, event-specific finishers hat, and a finisher premium item. Finisher hats are an annual item, and in the past they've had finisher cotton shirts as well. But the "premium item" seems to be the real draw for folks. In the past few years they've had thick hooded sweatshirts, plush cotton throw blankets, and this year they had a beach towel; as this was a brisk year weather-wise, I was actually pining for one of those sweatshirts or blankets.
 Finisher medal |  Finisher hat, shirt, backpack, etc. |  Finisher premium item (beach towel) |
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Once you get through the finishing chute, your arms bursting with finisher swag and food, you're directed to a huge party tent right on the sand. Voted as one of the best post-race parties in a few publications, the tent has bands from 8:30a to 4:00p, and most importantly, every runner receives a warm cup of Irish stew from a local pub and four (count 'em, four!) glasses of Yuengling beer, not that I would advise that after a strenuous run. The tent also has a store with more finisher items for sale in case you haven't been Shamrocked enough to that point. Unfortunately my reward for finishing at #120 overall was an empty party tent (see my photos below) since all the elites go to the VIP spread. But it filled in while I was there and based on videos posted on their Facebook page, it really got hopping later in the day as all the half marathoners came in and the full marathoners joined them.
 Irish stew! |  Stew station, beer stops, back of tent. |  Front of tent; this place is big. |
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 First band warming up |  Race weekend sand sculpture |  Yes, it's cold...but brew on the beach! |
| The Verdict |
The J&A Racing team put on a very good event and I saw why it's so highly rated by so many publications. The expo was organized and efficient, with very short lines for bibs and shirts. The runner amenities were fantastic, as already covered in the swag section. And if I didn't have a toddler in tow, the party tent would no doubt be a great way to relax for a few hours and enjoy the beach atmosphere. Given everything runners receive, the value of this race at only $80 is really high and worth the price of admission. The course was flat and fast, even if we all hated the wind, and it seemed to be free of logistics failures that plague other large races. The only downside, or increase in effort and cost, is the drive down, needing lodging for the weekend, and the 6+ hours in standstill traffic to get through the Hampton Roads Bridge Tunnel and up I-95 on Sunday afternoon (not Shamrock's fault obviously). Between the fast course, premium amenities, and relaxed attitude, I'm pretty sure I will be returning in future years. But to avoid Sunday traffic, I may stay one more night and leave on Monday morning.
Map image, medal image, and finisher image courtesy of race Facebook page; lighthouse image courtesy of Google Maps; image proofs from MarathonFoto used in accordance with fair use four factors.
March 13, 2014
Lightning, and Fire, and Urban Camo, Oh My!
Apparently the "lightning/fire" color option includes...urban camo soles?
March 9, 2014
Snapshot: St. Patricks Day 8k
Another successful Pacers race, and a really successful start to the 2014 road season. My first non-trail race of the year netted a nifty little 30:28 (6:08/mi) personal best, and on a windy day with limited speed work this year (thanks snow!).
It's gotta be the socks!
It's gotta be the socks!
March 6, 2014
Gear Review: STABILicers SPORTrunners
Stabilicers, from 32north, are ice cleats that strap on to existing shoes, similar to Yaktrax and other traction devices. I chose them over the market-leading competitor (Yaktrax) since they looked more durable, and because I needed them for a trail race in three days and my size was available for free two-day shipping (impatience always wins). Per manufacturer 32north website, they are “engineered to be lightweight with Tension-Fit Binding...hold securely to your favorite running shoe or hiking boot, and can be worn with most casual footwear.”
The Stabilicers have almost a full sole of traction, providing grip on all the usual striking surfaces; the heel has 4 metal cleats and the forefoot has 5 metal cleats. They are held on by a rubber toe cup, rubber heel strap, and a stretched middle section under foot. The middle strap under foot didn’t seem that durable on my initial fitting, so I have some concerns on the long-term prospects of that possible failure point; but the manufacturer website claims “dual-Density TPE Elastomer construction with replaceable cleats provides longwearing durability.” The Velcro “PowerStrap” feature sounds like a selling point, but it’s really just a loop of Velcro. Be warned that Stabilicers do add a noticeable weight to your shoes; they add 193g per shoe, about a 58% increase in shoe weight in my test case (my Asics went from 334g to 527g each). The design seems strong enough, with the only concerns being the fit and form of the heel (see next section) and a possible improvement opportunity to add more cleats on the front to avoid toe slipping. The quality regarding rubber durability is a question, but I don’t anticipate putting long miles on them and testing that in the near future.
My main fit test was on a pair of Asics GT 2000s with size large Stabilicers (suggested for shoe sizes US 10.5-12.5). After reading other reviews online, I was ready for a struggle, but attaching them wasn’t too difficult. It was a tight fit, as it needs to be, and definitely took two hands and some stretching. You may want to have a friend help. Once on the shoe, all sides felt pretty secure except for the heel. As the heel is not a fully-enclosed cup like the toe, the back strap tends to slip down the shoe unless you have a clunky heel or other feature on the back of the shoe to hold it in place. As you can see in the pictures below, this results in a large gap on the heel between the traction sole and the shoe. Securing the PowerStrap, due to its placement further forward on the shoe (picture below), does not mitigate this fit concern. Figuring it may be due to a worn heel on my test shoes with 425 miles on them, I tried it on other sets with the same result. Additionally, the manufacturer website images seem to show a bit of a gap as well, so I figured this was expected. I’ll address the “in use” fit in the next section.
My test run was 4 miles at 7:00/mile pace, and rather than shying away from ice, I ran right for it. Though there were patches of exposed asphalt on the rail-to-trail course, I purposely ran through the hairiest line possible, hitting all the snow, slush, and ice possible. I ran intervals and 5k sprints over exposed ice to see if the spikes would slip, and I ran recovery pace through snow drifts to see if the sole would shift. Ultimately, the Stabilicers passed each test I threw at them and came back for more. That’s not to say it was all smooth sailing; it was definitely still evident I was running on unstable surfaces with extra heft on my shoes. During faster intervals, when the force was greatest on my toe at push-off, there was a slight bit of slipping. This may have been attributed to the temperature and snow composition, as the ice and snow was a bit soft on top. On sections of pavement, which these are clearly not designed for, the ride was really rough and I could feel the added force in fewer pressure points on my foot from the cleats; that resulted in a little more soreness in spots, but again, you obviously aren’t supposed to run on concrete with these. I did feel the added weight at times, also leading to some more soreness at the end of the day. Ultimately, I wasn’t expecting the run to feel exactly the same as spring, and it didn’t. But I consider the test run very successful; I never fell, I never felt significant sliding, and most importantly, I had total and complete confidence to run straight over ice and snow.
I wore one shoe with the Power Strap and tried the other shoe without. I had zero issues with the Stabilicers shifting during my run, Velcro strap or not. And I really tried to shake them; I hit 4+ inches of snow and slush, I tried midfoot landings and heel striking, I went through snowbanks, and I hit all terrain types, from asphalt to mud to snow. I did all I could to expose the heel gap and they never shifted.
In summary, if there’s a mix of exposed asphalt and snow/ice, I may opt for regular trainers and just pick my way through the snow. Additionally, between the weight and different pressure points on the sole, I’d suggest breaking these in slowly in your training schedule and allowing your body plenty of miles to adapt. I wouldn’t personally wear them on long runs of 10-20 miles, as I have some concerns that they would lead to overuse injuries or tweaks if putting 50 miles a week on them given the different pressure points and added weight. They do allow you to run outdoors, but as much as I hate the treadmill, I’d probably stick indoors for the shorter speed work and wear these outside for 4-8 mile recovery runs.
Ultimately they performed as intended and gave me the confidence to hit the ice hard. They’re cheaper in price than their competitors, and I’m guessing they’ll hold up a bit better than the DIY ice spike running shoe conversions you’re read about on the internet. And outside of running, they’ll see a lot of winter use between shoveling and walking the dog.
| Design |
The Stabilicers have almost a full sole of traction, providing grip on all the usual striking surfaces; the heel has 4 metal cleats and the forefoot has 5 metal cleats. They are held on by a rubber toe cup, rubber heel strap, and a stretched middle section under foot. The middle strap under foot didn’t seem that durable on my initial fitting, so I have some concerns on the long-term prospects of that possible failure point; but the manufacturer website claims “dual-Density TPE Elastomer construction with replaceable cleats provides longwearing durability.” The Velcro “PowerStrap” feature sounds like a selling point, but it’s really just a loop of Velcro. Be warned that Stabilicers do add a noticeable weight to your shoes; they add 193g per shoe, about a 58% increase in shoe weight in my test case (my Asics went from 334g to 527g each). The design seems strong enough, with the only concerns being the fit and form of the heel (see next section) and a possible improvement opportunity to add more cleats on the front to avoid toe slipping. The quality regarding rubber durability is a question, but I don’t anticipate putting long miles on them and testing that in the near future.
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| Fit |
My main fit test was on a pair of Asics GT 2000s with size large Stabilicers (suggested for shoe sizes US 10.5-12.5). After reading other reviews online, I was ready for a struggle, but attaching them wasn’t too difficult. It was a tight fit, as it needs to be, and definitely took two hands and some stretching. You may want to have a friend help. Once on the shoe, all sides felt pretty secure except for the heel. As the heel is not a fully-enclosed cup like the toe, the back strap tends to slip down the shoe unless you have a clunky heel or other feature on the back of the shoe to hold it in place. As you can see in the pictures below, this results in a large gap on the heel between the traction sole and the shoe. Securing the PowerStrap, due to its placement further forward on the shoe (picture below), does not mitigate this fit concern. Figuring it may be due to a worn heel on my test shoes with 425 miles on them, I tried it on other sets with the same result. Additionally, the manufacturer website images seem to show a bit of a gap as well, so I figured this was expected. I’ll address the “in use” fit in the next section.
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| Real-World Performance |
My test run was 4 miles at 7:00/mile pace, and rather than shying away from ice, I ran right for it. Though there were patches of exposed asphalt on the rail-to-trail course, I purposely ran through the hairiest line possible, hitting all the snow, slush, and ice possible. I ran intervals and 5k sprints over exposed ice to see if the spikes would slip, and I ran recovery pace through snow drifts to see if the sole would shift. Ultimately, the Stabilicers passed each test I threw at them and came back for more. That’s not to say it was all smooth sailing; it was definitely still evident I was running on unstable surfaces with extra heft on my shoes. During faster intervals, when the force was greatest on my toe at push-off, there was a slight bit of slipping. This may have been attributed to the temperature and snow composition, as the ice and snow was a bit soft on top. On sections of pavement, which these are clearly not designed for, the ride was really rough and I could feel the added force in fewer pressure points on my foot from the cleats; that resulted in a little more soreness in spots, but again, you obviously aren’t supposed to run on concrete with these. I did feel the added weight at times, also leading to some more soreness at the end of the day. Ultimately, I wasn’t expecting the run to feel exactly the same as spring, and it didn’t. But I consider the test run very successful; I never fell, I never felt significant sliding, and most importantly, I had total and complete confidence to run straight over ice and snow.
I wore one shoe with the Power Strap and tried the other shoe without. I had zero issues with the Stabilicers shifting during my run, Velcro strap or not. And I really tried to shake them; I hit 4+ inches of snow and slush, I tried midfoot landings and heel striking, I went through snowbanks, and I hit all terrain types, from asphalt to mud to snow. I did all I could to expose the heel gap and they never shifted.
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|---|---|---|
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| The Verdict |
In summary, if there’s a mix of exposed asphalt and snow/ice, I may opt for regular trainers and just pick my way through the snow. Additionally, between the weight and different pressure points on the sole, I’d suggest breaking these in slowly in your training schedule and allowing your body plenty of miles to adapt. I wouldn’t personally wear them on long runs of 10-20 miles, as I have some concerns that they would lead to overuse injuries or tweaks if putting 50 miles a week on them given the different pressure points and added weight. They do allow you to run outdoors, but as much as I hate the treadmill, I’d probably stick indoors for the shorter speed work and wear these outside for 4-8 mile recovery runs.
Ultimately they performed as intended and gave me the confidence to hit the ice hard. They’re cheaper in price than their competitors, and I’m guessing they’ll hold up a bit better than the DIY ice spike running shoe conversions you’re read about on the internet. And outside of running, they’ll see a lot of winter use between shoveling and walking the dog.