A Perfect Race

Way back in high school I realized I was good at double poling. It quickly became my favorite technique. It didn’t require balance and I could use my upper body. I don’t have great VO2max. OK, I’ve never measured it but I figure running speed, like say a flat out mile, says something about aerobic capacity and I’m not exactly a gifted runner. But for me, the double pole is the great equalizer because it requires strength and technique in addition to cardiovascular fitness. People I have zero chance of ever keeping up with in a running race I can take down double poling. 

There weren't any classic photos this year so here's some from the skate race. Here is near the start (by the Mora Nordic Center) in The Vasa with Laura front and center and Ben L on the right. Laura finished 5th in the women's race.

And so it’s become that the Mora Vasaloppet, a fairly flat and largely double-poleable course, has become my absolute favorite. I’ve wanted to get that wreath around my neck at Mora for years. I’ve been on the podium a bunch, but not since they added prize money to The Classic. But that hasn’t stopped me from the dream and training and tapering for Mora. Some weekends I “train through” my races in preparation for my A races of the season and Mora is always an A race for me.

I took two days off before Mora this year and while sitting on the couch the day before glanced at my watch and it said my heart rate was 46. I didn’t know my heart rate got that low! I checked it manually and confirmed the reading. I hoped that meant I was rested for Mora.

Even though I was tapering my training, I made sure to eat a good amount throughout the day before the race. Back in the day, I used to not eat much until a huge dinner and not be able to sleep because my stomach was so full. I don’t do that anymore. I also put chocolate chips in my overnight oats the morning of the race. It’s always interesting to me that even though I’m eating just a bit more than my normal amount of breakfast food, which I usually take down without any issue, on race morning the butterflies make it hard to stomach my breakfast.

I’ve also found it’s important to do anything that makes me a little happy. As such I definitely have my special clothes for racing. This includes a pair of navy blue long underwear that I’ve had for two decades and my blue Finlandia hat from 2008. So if you’ve seen photos of me racing, well, I almost always sport the same headgear.

 

Elena racing The Dala. She won her age class got a red horsee.

I had forgotten that The Classic at Mora now had a prize purse until a few days before the race when I was reading through the guide again. I was bummed about this because prize money usually means deeper competition and although I’m speedy, I'm far from World Cup level. Wreath-around-my-neck dreams shattered. Podium B goal forgotten. Hopefully I can just eek out a dala horse in my 10 year age class.

The morning of the race I looked at Saturday’s Mora skate race results. This told me who might be doubling and who might show up fresh. But I didn’t really know who would be there. I did my warm up ski and since there were already some skis down in the start I decided to put mine down, too. I debated between the second, third, and fourth rows, eventually settling on the third, telling myself I could always switch farther back with someone later on. That’s the nice part about being up front, we all know each other and our abilities.

When I returned to the start there was Margie. My former teammate Sarah was there, too. She’d gotten third in the skate race the day before. I’d been picking up my bib when Chelsey Youngberg was getting hers, so I knew she was there, too. I’d seen Renae Anderson had raced yesterday and then there she was finding a place on the front line. There were a couple other faster looking women, one I recognized from the Founders Classic and another one I didn’t know. OK, mark all the women. Sarah’s probably going to beat me but pay attention at the start. I stayed in the third row, next to teammate Ben and behind teammate Brock. Sarah was to my right and Margie was behind me.

The gun went off. If I’ve learned anything over the years ski racing, it’s that the first 200 meters matter more than any other part of the race. Who you start with and behind and ahead of determines sooooo much. So I started fast and strong and quickly was in front of Sarah who was over in the tracks. After a couple bends, way less than half a kilometer into the race, I saw Chelsey in front of me. Erik was to my right. There was an open track. I wondered if he knew that he was slightly between second and third place woman. He wasn’t moving into that track so I jumped in it. And there was Chelsey. How could she be so close to me? She’d been kicking my teammate Gabby’s butt this year. And to be clear, Gabby is in a totally different league than me. I don’t even see Gabby EVER during intervals. I think she like does them with our top guys. Just try, Elspeth, my competitive side screamed as my conscience quipped that’s so dumb to even think you can keep with her. No. Just try.

So I tried and within the next kilometer she was totally out of sight as I’d figured. I tried to keep Erik in sight as we skied around some corners on the flat trail. My teammate Maria had said to me before the race, “when I get lapped” and immediately I thought I’m not getting lapped! Someone came up on my right and it was Owen. Holy crap, I must be skiing fast. I’ve never skied by Owen before. I’m definitely not getting lapped! I think I spent most of the first lap skiing with Owen and another guy. The trail snakes all around and a couple times I could see I had a slight gap on Sarah. As we came through the lap lane the announcer called “Elspeth Ronnander, currently in third place.”

Now it was onto the second lap, this time we would start going down to Lake Mora. Owen got away from me and bridged up to the pack with Erik. Soon there was someone else on my right. I’d only gotten a brief look at them but feared they were a woman but soon enough they passed me, fast, and it was a dude with a ponytail. Suddenly Erik seemed closer to me out on the lake but he was now packed up with Owen and a YAM and soon they gapped me more.

But as we climbed up from the lake and made a couple more turns, I couldn’t help but think that I’d never seen a male YAM in front of me before so I couldn’t be doing too bad. Then I noticed that Owen had fallen off that pack and I was slowly making time on him. I began lapping skiers and cheering them on. If Josie isn’t in this race (conflicts with her kids and the Wisconsin State Champs) I’ll take on the role of cheerleader.

At this point it all becomes a bit blurry. There was Erik’s pack in front of me, usually a couple guy stragglers off that pack between us, and a couple guys behind me. I definitely passed Owen on that lap. I never really thought about my pace, mostly just in my groove, double poling hard, striding/running when it made sense (not much) and then herring bone running all the steep hills and running/pushing hard over the top of every hill. 

Perennial favorites in The Dala, Nate and Paul skiing together early on in the race.

 

Craig and Nate racing a bit later on in The Dala. Nate would go on to win, beating out Craig by two seconds. Paul ended up a couple places behind.

Ever since I started citizen ski racing I’ve noticed that there’s two races going on. There’s the overall race and then there’s the women’s race. Us women are interspersed with the men and there usually aren’t many of us. It feels so different to me skiing around women versus men. It’s like brownie points to beat men but the real race is between me and the scattered women. That’s what matters. Anytime I’m going for a podium I prefer to not be racing close with other women. Ranae and Chelsey were so far in front of me I didn’t have to worry about them, but I was always concerned about who might be chasing me from behind. 

Mary Beth going strong in The Dala.

By the third lap I was closing in on a guy who was just double poling. I don’t use my kick much but I’m convinced it makes a difference. I soon passed him. Half way through the third lap I could see a couple guys catching me. The first one turned out to be Jim Carlan. He passed me quickly. Keep him in your sights, I told myself. Perhaps, had he been a woman, I would have had more motivation to stick with him. But also, as I’ve written about so much previously, I really prefer to ski by myself, albeit with some others around. As we went out on the north lake for the second time in the third lap, I heard someone next to me. Present yourself, I thought. I was pretty sure it was another guy, and indeed it was, and another one without kick wax. He didn’t pass me quite as fast and he never got too far in front of me.

Then we were onto our fourth lap which meant everything for the last time. The double pole guy wasn’t too far in front of me. I could still see Jim, a little farther in front, and just barely in the long enough straight stretches, I could see Erik, too.

Now we were encountering a lot of traffic and I was starting to get tired and my right medial epicondylitis was beginning to flare. But the kilometers ticked by so fast and I was often passing skiers like they were standing still. As I broached the final climb off Mora Lake I saw that Margie had passed Sarah as we met at the 9th street road crossing. I felt securely in third but I kept up the pace and soon I was passing double pole guy. Erik saw me again at the north aid station. I was at least providing good motivation for him. I still tried to do a bit of cheering as I lapped skiers, sometimes double lapping them, but mostly I was getting tired and frustrated that a bunch of them were in the left track, which in my opinion was just a bit faster and also firmer for the pole plants. One guy jumped out of my way and I said thanks.

Before I knew it I was up and over Marshmallow Hill for the very last time and then came out to the last U before we headed south to the finish. I could see that Jim was closing on Erik and that I had made up just a bit of time on Erik in the last lap. Then it was into the finish and I was determined to keep up a strong double pole.

I’m sure I was tired at the end but it’s always invigorating to finish on the podium and I think I could have kept up that pace for awhile longer. I was stoked to take home my biggest payout to date but also just a bit melancholic that as I bridge my fifth decade in less than two weeks, my odds of getting that wreath around my neck are diminishing. I guess it’s a lesson to appreciate what I have and that I’m still getting faster and stronger even at my age. 

The Classic podium at Mora 2025.

As I posted recently, I’m getting older, but still on the chase. My lower paraspinal muscles always get insanely sore after Mora but his year they felt less so. And after tapering for Mora, I was able to jump into an intense training block, running 6 miles the day after Mora and then doing a full strength workout two days later, and then doing a long interval set three days later with Vakava. It’s taken a couple decades, but I’ve become a well-trained athlete, and that’s every bit as much success as my results on paper.

On Skiing in Circles, Becoming a Cold Baby, and a Couple Races

The lack of snow continued in January and so we skied round and round on the manufactured snow loops. The 5 km loop at Hyland takes me 20 minutes and Wirth’s 7 km loop even longer. So it’s not that bad. On the couple weekends I didn’t race, I did some intervals. Well, actually, it was just one set of intervals. I heard that instead of doing 30-30s, APU does 2 minutes on followed by 1 minute off for an hour for an L3 workout. I did this with Erik and kept up a blistering pace with him. It was intense! I don’t get tired very often but this workout was both difficult to complete and made me extra sleepy.

Despite the lack of snow, we’ve certainly had our share of cold weather. I’ve admittedly become a “cold baby.” At least that’s the term we used back in the day for our friends who didn’t ski when it was below zero. My hunch is that I’ve spent too much time at cold temps improperly dressed. That and with Raynaud’s I’ve simply frost-nipped and even frost-bit my fingers (and thumbs) one too many times. Hence they seem all the more sensitive, the tips of my pinkies permanently numb, and not wanting to injure them more, I’ve started to avoid skiing, or at least skiing so much, when it’s cold. I really struggle to keep my hands warm. Often they initially get cold, will warm up for awhile and then get sweaty, and then around an hour or so start getting cold again. It’s super frustrating.

Last year Erik bought me some heated socks to help with the feet. I got heated gloves a few years ago and was not a fan (the best I could understand was that they were to be used when it was 30 degrees ABOVE zero) but these heated socks have been a game changer. I’m pretty sure they are designed for alpine because the socks are very tall (like up to my knees) and the batters are ridiculously large. They do keep my feet warm though and that’s important.

I’ve also succumbed to wearing more layers, especially for Vakava practice at 6:30 pm which correlates with a time of day when my body temperature is lower (I always get cold around dinner, then get hot from 8-9 pm). I’ve learned when I need more windproofing on my legs and to wear a buff and hat even in the teens, and to dress in multiple layers. 

A very cold Vakava group ski on a sunny Sunday. Hard to tell who everyone is with so much face coverings! Photo: Ben

Some days though, I’m perfectly content to just go for a walk. Ideally I would run more but my posterior tibial tendonitis has flared again. Plus, the major benefit to walking is that I don’t get sweaty. That and I can keep my fingers all tucked inside my mega mitts. Skiing is hard for me in cold temps when my fingers freeze and then when I get sweaty and go down a hill at 30 miles per hour….well, that is just cold and I think I only have so much tolerance for that.

Alas, I’ve mixed things up with some races. The first was what I still like to call the Pre-Loppet. I did something kind of dumb and didn’t wax my skis for the race since it was a “training” race and I’d skied three hours the day before and they had been plenty fast just about every other time I’ve been out this year on the manufactured snow but there was an inch or two of new snow and my skis were super slow! I think the body felt reasonable but I probably tired myself out too much holding onto some pride to beat a couple teammates and it made the race feel really rough. It was interesting though, where a couple weeks prior I’d been skid turning into La Squadra to control my speed, during the race my skis were so slow I was free skating.

The next race was the Founders Classic sponsored by the Mora Ski Club. After local races the week before got cancelled, this one popped up on my radar as a good training race for the Mora Vasaloppet. A bunch of other Vakers headed to Mora for this one as well. I love a good double pole course and that’s exactly what I got in Mora, going round and round, mostly with coach Dave, trying to chase down the small pack of men ahead of me (that got harder once teammate Paul jumped in the race and decided to shake things up some). Anyway, I still won for women and got some great perishable prizes (maple syrup and a giant cookie!). And I got in a good double poling workout that will hopefully help prepare my back for the classic race at the Mora Vasaloppet. 

A good chunk of Vakava skiers for the  Founders Classic. Photo: Brock's wife

Then the first weekend in February it was time for the City of Lakes Loppet Skate Race. It was a five lap race (ok, four laps last weekend, five laps this weekend, back to four laps next weekend…be sure to remember and count them all!). I was worried about the trail conditions given it hadn’t gotten below freezing overnight. And after not racing the skate race for a few years, I was relegated to Wave 2 and was worried about a lot of trail congestion (usually I ski off the back of the first wave).

My fears were largely put at bay though. I managed to get a front row starting position in Wave 2, accelerated off the line to at least keep up with the men until the double pole zone ended, and then was never impeded by traffic. I got into my racing zone quickly, pushing my pace but not suffering. I had a brief thought that maybe I’d gone out too hard but I quickly put that to rest and just skied on, trying to mark the other women in Wave 2, hoping to win my wave for the ladies. 

 

Me on the far left, off to a good start in Wave 2 of the City of Lakes Loppet.

The downhill conditions were markedly better than I’d anticipated. I have this problem though that I’m usually only confident if I can take an outside line. This year I’ve been working on this some, sometimes purposely going inside when I do feel confident, to practice. I’ve just had bad experiences in the past when I’ve gone inside, hit ice, and lost control. Slush and ice both make me tense up and lose my cool completely. I took the pace fast heading down into La Squadra every time and there’s part of me that can’t believe I actually do this because in a sense, it’s terrifying to edge in my skis to make those turns at such high speeds. It’s also thrilling. I can only do it when I have 100% confidence. And as the race progressed, it became a quad burner as well. 

Erik demonstrating how to ski downhill.

There were a couple short mashed potato hills that I struggled on and tried to just ski up. The couple weeks before I’d been playing with my V-1 technique, as that seems to be the technique when everyone skis away from me. I tried to stay lower overall and keep my feet wider instead of bringing my legs in close. It seemed faster (and I even practiced this on my January 30th rollerski) but was hard to do in the mashed potatoes. There were also places on course where the snow felt slow, like new snow condensing. Kinda weird conditions but likely because it was manufactured snow made when it was cold and this was the first time it was warming up so it hadn’t totally transformed yet.

 

Laura crushing it per usual (on a warm day!)

Anyway, I was leading Wave 2 for the women on the fourth lap when I couldn’t take my outside line on the downhill coming by The Trailhead. I freaked, snowplowed, got knocked backwards, and fell down:( I got back up quickly enough and skied on but lost a few places. At least my confidence wasn’t shaken on the downhills and my final time down that hill my outside lane was clear again and I took it full speed. I didn’t win my wave but I mostly felt good out there, appreciated some cheering, and was able to push my body well. I can’t ask for much more than that. 

Craigger racing the Loppet.

Now I’ll look forward to some classic races.

Still On The Chase

I haven’t been posting much in the past couple years. Partly this is because I’ve already written a lot of my thoughts about being an endurance athlete. But mostly, it’s because I’ve become obsessed with a new hobby – weeding the lawn. I know some people like clover, but I prefer a manicured lawn without using chemicals. I’ve still been ski training, that does take priority, as well as cooking and baking, but just about everything else has gone out the window. After spending like 100 hours weeding the lawn, I’m maybe 10% done cleaning out the clover.

Perhaps my meticulous lawn weeding should not be part of a ski blog, but I’d argue it says a lot about my personality. Both Erik and I are fairly opposed to lawn chemicals but the former owner of our house left some lawn herbicide. We’ve lived in our house for 12 years, so this stuff isn’t new. Anyway, Erik sprayed some on the boulevard (which was so weed infested I simply refused to mow it) and most of the front yard. Well, that old herbicide is some good stuff because it made a drastic difference.

And that’s when panic set in. What if I didn’t have this seemingly endless hobby anymore? Then what would I do? Because I’m clearly not going to chill out and watch more TV or movies.

I had a former colleague who said she learned a lot about herself in her 30s. I used to have this idea that I was eventually going to get everything in my life perfect and then I could just sit back and read and play and enjoy what I’ve created but the reality is that I need things to do. I need impossible goals. And I like an excuse to be outside. This is why I continue gardening and why I continue skiing. 

 

Front garden!

Yard work aside, my ski training has been fairly consistent this year. I came off the ski season feeling really strong so went right into doing running intervals and wrote all about this in my last post. It turns out my running wasn’t as fast as I had hoped this year. Teammate Ben held his Backyard Ultra again at the end of July and I had a goal of running 20 miles. We arrived late but I was determined to get the full 4 miles in on that hour and so ran fast-ish. The pace shouldn’t have killed me (mid-8’s) BUT it was the hottest day of the summer and by the last couple hours I struggled to run 12-minute miles. I made my 20 mile goal but that heat was rough.

Ben racing at the 2025 Hiito Relays

This year my attitude towards skiing and my physical potential has shifted a bit, perhaps because I’m 39 and the likelihood of me actually getting faster is dwindling. While I don’t expect a steep decline, my cardiovascular stamina is unlikely to further improve so I will have to rely more on technique and strength. I’ve also found myself more stiff first thing in the morning, although this seemed to correlate with the hours spent hunched over weeding the lawn. That and some of my jumping workouts. I have to remind myself that half of what I do would make the average 39 year old sore for days (if they could even complete the workout) and that I need to appreciate my fitness.

Like usual, I spent a good chunk of my training hours this summer and fall rollerskiing. I tried to keep up with some of my teammates during our rollerski intervals and was impressed with myself when I could do so, although found I’d fall off the pace quicker if I was striding or V-1ing but could keep up double poling or V-2ing. Hmmmmm….

Every year Vakava does three 5 km skate and classic rollerski time trials with about 30 minutes between efforts. I’m always able to push super hard on that skate time trial, trying to V-2 the entire course because as mentioned above, my V-1 is relatively slow, and it’s a great workout, although rarely am I able to go as hard in the classic time trial. The classic always feels more like 30 km pace. Usually we do one in July, a second in September, and a third either in late October or early November.

Coach Dave Christopherson looks at the forecast and cherry picks the day we do these. But this year for our July time trials the forecast didn’t align with the downpour that actually happened. I don’t see well without my prescription glasses but there was no way I could see through them in the heavy rain and was surprised how comfortable I still felt. Times were super slow, especially our fastest guys who did the classic during the heaviest rain. It turns out plowing through standing water on the pavement isn’t very fast. We had better weather for the September and October time trials.

My strength has been progressing. I keep up with the abs and push ups and pull ups and made my greatest gains in leg strength. I was able to increase my squat weight to 40 pounds (holding two 20 pound dumbbells) for much of the fall and then right before Christmas managed to increase to 60 pounds (two 30 pound dumbbells). This pales in comparison to my upper body strength but it’s marked improvement. I have to be careful squatting with this weight because I often have back pain. I’ve also been trying to do a weekly jumping and plyo workout when my posterior tibial tendonitis cooperates.

And so just like that the ski racing season is upon us. The Tour de Finn inspired me to do Skadi’s Ski Chase again. I have a habit of scraping off my storage wax for the first race of the season. Usually my skis are at least mediocre but this year the manufactured snow was quite new and it was warm and my skis were slow. I heard from a few others that their skis were also slow. I got off to a bad start in the last row and never made up for it but was glad to put in a hard effort.

Eva and I racing at Skadi's Ski Chase. They had some pretty cool bibs this year!

Ian racing at Skadi's Ski Chase.

The next week was the Hoigaard’s Relays. Given there was no natural snow, we decided to do these to keep the manufactured snow more interesting and we figured we ought to take any opportunity to race after last season. I didn’t feel the best in warmup but once out on course I felt amazing. It was one of those days when I almost couldn’t get tired. I surged effortlessly, marathon skating, around that south donut every time, and The Wall didn’t make my quads burn. The results didn’t show this but after all these years I’ve learned to trust the process and the feelings in my body. 

Me climbing The Wall during the Hoigaard's Relays

 

My Hoigaard's Relay partner )-

Laura showing good V-2 form at Hoigaard's Relays

 

This brings us to 2025 and after a warm spell, some rain, and then below freezing temps, the Hiito Relays on a fairly icy course. I was glad to have skied the day previous at Wirth under similar conditions, navigating the icy downhills with some confidence but still checking my speed. I was determined to V-2 as much of the Battle Creek course as possible and the fast conditions made this a bit easier but I’m not strong enough to V-2 the A climbs. Erik, who almost never falls, lost control on La Squadra at Wirth and the next day on Cowabunga during the Hiito Relays to fall twice in two days. Perhaps this best sums up the conditions.

 

Alex racing at Hoigaard's Relays

Now we are into January. The natural snow is abysmal again and it’s hard to keep up the motivation. I’ve now skied on natural snow in Minnesota four days so far this season with another two independent days of sledding. This already beats last year. But after a couple days of fighting rough conditions on manufactured snow, I’ll take to running, saving the “novelty” of Hyland for the weekend.

Running a Road 10 K

I came off the 2023-2024 truncated ski season hot. More precisely, I tapped into my altitude training and a shortened course to push really hard and had one of my best Birkies ever. My mind was super focused and my body responded almost effortlessly. Hoping to take advantage of some of that fitness (and feeling), I immediately got to running intervals and set my sights on a spring half marathon.

The intervals went swimmingly with paces in the mid to even low 7 minutes per mile range. This was faster than I’d run in years; although the longest interval was only a mile. But my right tibial tendonitis wasn’t quite healed so I dropped the distance down to 10 km. I looked at a couple races but in the end Erik was most interested in the Endurance United Go Spring 10 km trail run at Battle Creek. So I got to running lots of hill intervals and thought I was ready as my paces were mostly in the upper 7 minute range for 6-10 minute intervals, including a 3 x 10 minute workout. But these were all on the road and some of the intervals were in the lower 8 minute per mile range.

The May weather was perfect for racing but I grossly underestimated the mega hills on course and went out way too fast. Those big hills at Battle Creek are simply brutal. I walked many of them. Then finally, with about half mile to go I knew I could do better. Three women had just passed me and I used some of my fitness to chase them down and beat two in a sprint to the finish. 

 

10 km race in 58 minutes, averaging 9:12 pace. But look at that total ascent of 629 feet!!! Erik got around 800 feet and his Garmin is more accurate since it has a barometer. Despite the slow pace my effort was hard the whole race and my average heart rate was 157.

Even though my time was quite slow, I worked hard in that race. I figured I could go 10 minutes faster on the road……

Last year I’d seen the Victory 10 km advertised on my Run Minnesota emails and had thought about registering but it conflicted with a family wedding. When I saw the emails this year, I decided we had to register.

It’s easy to fall into the trap of needing to PR every time I race. I’ve admittedly only ran one 10 km course in my life, albeit several years in a row, and the last time being 19 years ago. I’ve scoured the internet and only one of my times are posted and that was from 2004, a year I was so burned out I struggled to run for 10 minutes without walking. From a letter I had sent to my aunt in 2001, I ran 49 some minutes that year and from a journal entry from 2003, at age 18, I ran 47 some minutes. At the time I remember considering that one of my best ever running races. While I should really wipe the slate clean from PRs, the reality is I’m actually stronger now than I was back then in high school.

Despite the impending race, my training was thrown off by a couple backpacking vacations, the latter of which didn’t go according to plan and I didn’t do as much training as I would’ve liked. Hence, over the 8 weeks prior to the race I had only done the following interval workouts:

4 x 6 minutes L3 with 2 minutes rest; paces: 7:52, 7:38, 7:32, 7:24

Track 800s and 600s. 800 paces about 6:40

Track 400s averaging 6:10 pace

5 x 1 mile with 3 minutes rest. Times: 8:08, 7:59, 7:53, 7:40, 7:25

5 x 6 minutes L3 with 2 minutes rest; paces 7:47, 8:10 (big uphill), 7:28, 7:33, 7:20

3 x 1 mile with 5 minutes rest between. Times 7:24, 7:11, and 6:58

I figured the 5 x 1 mile workout provided me a realistic pace expectation for the race. Upper 7:50s were probably a bit too slow but I’d really felt the 7:40, although that was mostly uphill, and the 7:25 felt absolutely unsustainable. The 5 x 6 minute workout made me feel better but I was a bit thrown off by the 3 x 1 mile with the paces being faster than I’d run my senior year of high school. My first mile was a 7:24, a second faster than the 7:25 I’d run at the end of the 5 mile workout and it was way easier. But it was the first mile, not the last. So perhaps I was capable of running faster than I thought? I really wanted to run sub-48 minutes, although this was more of my B goal cause my A goal was to go even faster.

Race morning was in the upper 50, essentially perfect weather and just warm enough to not need warm-ups. I felt a bit nervous and not so good in my 2 x 1 minute pull-outs in warm up. The route was an out-and-back and quite flat along Webber and Memorial Parkways in north Minneapolis. When the gun went off I tried to not go out too hard. It’s always interesting to me to see people who don’t look fast running really fast and others who look fast not being so fast.

I’d set my watch to autolap every half mile to get quicker feedback than going an entire mile, something I did for Twin Cities Marathon and really liked it so have been doing it since. Usually that first half mile goes by really quick, but today it was dragging on forever. When is my watch going to autolap? I kept wondering. Finally it did and the split was 3:41 or 7:22 mile pace. Way too fast. I’d been running with Erik but I immediately backed off the pace and let Erik go.

The second half mile went by just as slowly but then over the next mile we turned south, there was a band playing, a handful of spectators, and just before the two mile mark, some family cheering me on. Soon there were some uber fast runners on their return and then I noted we were running uphill. The third mile dragged on. Erik was slowly getting farther and farther ahead of me. I wasn’t exactly suffering but it certainly didn’t feel effortless.

Finally I got to the turn-around and realized we had been going uphill more deceptively than I’d realized and now we got to go downhill. I’d remembered there was a small uphill just before the 4 mile mark but interestingly enough that small, slightly steeper hill was actually easier than the longer grinder. Now I only had two miles left but I definitely wasn’t feeling it to make my body suffer. As we neared the one mile to go I tried to pick up the pace a bit. I was breathing harder now but my mind wasn’t strong enough to push my body harder. I also remembered how long that first mile had felt.

Then I was down to half mile but this went on forever again. I kept waiting for the last turn and it seemed like it would never come but of course, it did, eventually. Then I was down to 0.2 miles to go. I tried to will my mind to push my body harder but I wasn’t on mentally and even in the last 0.1 miles really couldn’t fully push.

I crossed the finish line and stopped and then all the bad body feelings came. My chip time was just short of my goal, 48:02. Based on that time, I’d averaged 7:44 pace. Not bad. Elspeth, remember how you feel right now, I told myself. I was breathing hard. My body felt like it was going to give out, and it was an effort just to breathe and slowly walk towards the water/feed station. 

The relatively flat out-and-back Victory 10 K course with my Garmin time and average pace.

My heart rate (gray shadow) steadily rose throughout the race but never spiked at the end. My pace was overall fairly consistent (top line) and my auto laps started hot, got slower (last one all uphill), then steady, then finally increased a tad by the end.

 

My actual autolaps and paces. Also shows that the first half was uphill and the second half downhill. This heart rate is a solid level 3 for me but I should've been able to make it spike a bit higher at the end.

This certainly wasn’t like my effortless Birkie, or that race around Lake Bemidji which might have just been my best ever. I could tell from the beginning that my body wasn’t spot on and neither was my mind. The best days are when both are in sync. Despite racing for over 20 years, I still haven’t been able to figure out how to get both to fire together for every race.

I remember one time racing the Elm Creek Wednesday night race of 5 km skate followed (after a short break) by a 5 km classic. Usually I’m a bit sluggish in the classic after putting out the effort for the skate, but in that classic race when I hit The Wall and told my body to break into a herring-bone run, my legs just took off and I bolted up that hill easily, surprising even myself. That rare energy I can tap into is my gold standard for a good race.

I’d like to say I’ll be back at this race next year to try to break 48 minutes but I never had a good time from the start. Perhaps I’ll try a different 10 K. And perhaps I’ll find that magic combo when the mind is ready to push and the body responds to the command.