So, onto the week of the regionals and all the talk this week was about how muddy the course would be. Last year, it rained the day before the race making things extremely sloppy underfoot and subsequently effecting the times massively. The forecast for the week was similar, rain the night before and drizzle and cold for the day of the race. This didn't bother me in the slightest as I knew a slower race would be to my advantage. I always struggle when the faster boys can up their cadence and pace on hard, flat courses. I would much rather a muddy, hilly course any day - probably because that is what we are used to back home. In terms of mileage for the week I was looking at doing between 80 and 85 miles, so that I could then cut down to 70 for the week of the nationals.Monday 8th November
8:48 AM: 61:55 (10.0mi, 6:11/mi)
Ran a bit quicker than normal but felt extremely good throughout and nice to run at a steadier pace on the roads.
Tuesday 9th November
15:15 PM: 21:00 w/u (3mi),1200 flushout, 3 x cruise mile (200 jog), 4 x 800 (200 jog)(6.85mi total),16:00 c/d (2mi).
Reps were 4:11 flushout (5:25/mi), 5:05, 5:05, 5:03, 2:20, 2:20, 2:21, 2:20
Ran exactly to plan which was to do 5:05 miles and 2:20 for the 800s. However, the last few 800s were tougher than they should have been. Probably because it was absolutely freezing out and the wind around the top bend was horrific. I didn't get warm the entire session and had a jacket, hat and gloves on! Felt sorry for the rest of the team who were doing the annual four mile time trial after us. It wasn't a day for quick running and 16 mins into the cool down, I couldn't feel my hands so called it a day and jumped onto the warmth of the van. The shower when I got back was probably the best thing that has ever happened to me - I wont tell Jenny that though!
Wednesday 10th November
9:46 AM: 83:23 (13mi, 6:25/mi)
Good steady run on the roads, legs a little heavy during the last few miles but no serious issues.
Thursday 11th November
8:39 AM: 39:15 (6.0mi, 6:32/mi)
Easy morning run around Lombard and back to the house, feeling fresh and good.
14:55 PM: 50:57 (7.0mi)
Easy run with the lads to Pier Park and back.
Friday 12th November
14:45 PM: 44:02 inc strides (6mi)
Jog on the course with the team, didn't take long to get the picture its four big laps with a small finish loop at the end. Seems very nice underfoot and if it doesn't rain will be great conditions to run on. Went off onto a road for the rest of the jog and listened to how Alf wanted to ride a horse or something along those lines. In the evening we went out to an Italian restaurant on the Oregon campus, which was right near Hayward field. Once we got inside, their sat Bill Dellinger and Pat Tyson, Pre's old room-mate, who ushered over Dunbar for a chat.
Saturday 13th November
9:50 AM: 23:00 w/u (3mi), 30:53 (6.2mi race),16:22 c/d (2mi)
Ill try to go into depth about the race as much as I can remember. I was delighted with the time and how I ran the race and hopefully can replicate the performance at nationals. The rain that again was predicted the night before the race, again came a day late. So, our race was ran in cool, drizzly conditions which to be honest suited me fine. The video of the race is on the 'back to blogging' post.
As per usual, the announcers did their best to get all our team details wrong. 'Portland state' was the name tag on our starting box and Trevor Dunbar was announced as his Dad 'Marcus Dunbar' on the tannoy. The starting box was only big another for the team to line up in pairs of two, and Alf was on his heels as the gun went, but I pushed Frerker so that he pushed Alf so we could get underway. The first 1k is a bit of a blur, we found ourselves in about 100th place and a lot of bumping and elbowing was done by many - including me. A lot of runners went falling early on and I seem to remember at least three UCLA guys ploughing into the pole which was holding the tape and going down. From the pictures it was also evident that one of the favourites Chris Derrick had a big fall early on. Four of us, Frerker, Caulkins, Craig and I managed to 'pack up' early on, which is always a benefit as it allows you to have some space if the person next to you is a team-mate and not someone trying to battle you for position. We went through the mile very slow in 4:55 and to be honest it felt like we were jogging and I had to tell Caulkins to not get to eager as I could see he was looking to press on. However, it was important for us four to stay together and work as a team to move up the field and I knew Frerker has great race pace judgement so it was crucial to never stray too far ahead of him.
We moved through the field nicely in the next mile and probably grabbed another 25 spots and the group of us went through two miles in 10 minutes flat, which is on for a 31 minute 10k. It was crucial here not to panic at the slow pace and just concentrate on working through the pack. To highlight how condensed this pack was is the fact that the leaders only went through in 9:57. At just before the three mile point, a runner just in front of me fell, which caused no end of chaos. The guy who was immediately behind the faller went to jump him but got tangled and only managed to knee the guy in the head. I somehow managed to sidestep the pair and fall into the arms of Frerker who guided me on a safe path. However, I found out later that Craig was not so lucky and stumbled behind me, which he feels cost him dearly.
As we came past the start line at about three and a half miles, a visible gap started to emerge between the top 40 and the rest. I was feeling good so did my best to close the gap as quick as possible. Once I reached the pack I noticed that it was just Frerker who was alongside me from our original four and it was now Alf who we were hunting down. As we approached four miles and a dip which was covered with bark (which the picture below just misses) we both passed Alf, who was visibly struggling once again. This time it would be his calf that ruined his race and hopefully he can be fit for nationals and repeat his performance of last year which saw him receive All-American honours by finishing in 16th place. 
I pushed hard at this point realising that if I could maintain this pace, I could possibly sneak into the top-25 for all region honours. I felt good coming through five miles where unfortunately I don't remember seeing the clock and was still picking up places. I could tell from the cheers of the crowd that I had put a few seconds on Frerker and was just concentrating on what was in front of me. However, coming into the final lap I realised that I didn't really know how big the finish loop was and lost concentration in trying to work out how much time I had left. With 600m to go Frerker drew level with me and I decided that because he knew the course and had ran it last year I would wait till he kicked and follow. However, his kick was astonishing and he blasted off and caught two or three guys in the last 150m and gained four seconds on me and five places - he finished 32nd, I finished 37th. Looking at the results its interesting to see that we weren't that far of the top-25, just ten seconds in fact. So, maybe if I could have maintained that pace for the last mile I could have sneaked an all-region certificate. However, I cant complain too much, I ended up with a PB of thirty seconds and have gained confidence from the fact that I know I can run strong through the pack. Up the front of the race, our very own Trevor Dunbar produced a spectacular finish to take the win. The picture below shows just how close it was at the sharp end of the field.
Sunday 14th November
10:05 AM: 83:28 (12mi)
Easy run in the forest with Frerker, Dunbar, Lars, Basset, Craig and Fauble. The last four miles down Lief were rather interesting with most trying to catch falling leaves and in the process doing a new kind of Fartlek. Awards go to Bassett for an amazing catch in front of an audience of two old ladies and their dog and for nearly falling off the hillside in the process. The second award goes to Craig Hopkins for failing to catch a single leaf, poor show old boy.
16:11 PM: 21:13 (3.0mi, 7:04/mi)
Gentle jog on my own after watching the girls football team go out on penalties in the playoffs. It was funny watching it has half the crowd clearly had no clue what happened after extra time. Also, weird to see that the Yanks use rolling subs in these games and apparently have as many subs throughout the match as they want. Oh, and another thing why the hell does the clock count down to zero and then a buzzer sound to announce the end of play or the half. This isn't Basketball or any other of your made up sports, this is Football leave it alone or font bother. Rant over.
Total Weekly Mileage - 80 miles- A great week, the race went to plan as before hand I said anything around 30:45 would be amazing. The crowds at the race were amazing and it shows the enthusiasm for the sport in America. When you have probably nearly sixty guys out on the course screaming for you it definitely keeps you going. As a result of the regionals the team qualified for the nationals, which is being held in Terre Haute, Indiana a week on Monday. Between now and then it is all about keeping the legs fresh and just turning over the legs with a light workout on Tuesday. I will try to post again before the nationals with my thoughts in the days before the event and some information on how to watch it.
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