The event's official site can be found HERE. Official Athlete's Guide can be found HERE. Official race results can be found HERE. Event photos can be found HERE. The final event in the Heartland 30k series is the Paulina Cooper Dot-to-Dot 10k. Here's a quick run-down of the ever-popular course... Course Preview The route taken for the Dot-to-Dot 10k is a double-lap iteration of a route popular with several 5- and 10k's throughout the year. Girls on the Run 5k uses the single-lap course, as does the Jazz in the Woods 10k. For the Paulina Cooper Dot-to-Dot, both a 5k and 10k are offered. Here are the basics for the 2014 10k route... Distance: 6.24mi Route Type: Double Loop Terrain Type: Park Streets (Blacktop, Concrete) Start/Finish Location: Corporate Woods, Building 3, Overland Park, Kansas Start Elevation: 908ft # Climbs: 4 Tot. Elevation Gain: 411ft Google Maps Link: HERE Here's a run-down of the two main climbs on-route...
Packet Pick-Up & Race Day Packet Pick-Up Unfortunately, no actual packet pick-up info, as I wasn't the one to pick up my packet this week (thank you, Rachel!). However, new this year (and likely to hold for many of KC Running Company's races), the pick-up was at KC Running Company's new stand-alone store in Leawood. Though short on merch now (it is merely weeks old), the store presents with the same kindness and charm so-common to the KC Running Company staff. Pick-up is easy, though admittedly, for larger races at least, it can get crowded near the start and finish of pick-up, as well as any times of day where pick-up is most convenient (i.e. lunch breaks, just after work, etc). Also, during 9-to-5 business hours, the parking spots near the store can get a bit short in supply. Pick-up is immediately obvious as soon as you walk in, along the back wall of the store. Race Day You couldn't ask for a more gorgeous day: mid-60's at start time, sunny skies. A bit humid, but isn't it always in Kansas? During an extra-short warm-up, my only concern was the double I was getting to run: this 10k to finish out the Heartland 30k series, and tonight's Blazin' the Burg 5k, which was not flat by any means. In all, including warm-ups, I was looking at a solid 11 miles of at-pace running today. With my legs' recent tendencies towards tightening up post-run, I'd have to play these extra-careful. The race was held same as in the past, at Corporate Woods business park in Overland Park, Kansas. With immediate access to the Tomahawk Creek Trail, there is no shortage of places for warm-up. I kept my warm-up short, knowing my warm-up before that evening's 5k would have to be longer, with more time required to ease loose aching muscles. Wandering in to the starting chute, I had to make the decision: focus on placing here, or placing tonight? There's no way I could manage a full-out assault on both. Ultimately, I figured I'd wait until about a mile in to this 10k to decide, though I was erring on the side of the 5k, given the usually-small field it brings out (albeit quick). Before the start, the mother of Paulina Cooper, and organizer of the long-standing race in her namesake, told Paulina's story (you can read about it HERE). There was not a dry eye at the venue. Then one family was presented with an award for their harrowing yet graceful struggle with childhood brain tumor. Again, hugely heartwarming story, and tears grow in size. Then, all energy took a 180. All focus went back to the race at-hand. I myself had to re-focus as well, though hearing those stories did provide a certain sense of strength and willpower. Keeping in mind that we were running with 5k'ers as well, I decided to stage myself at least a few back from the front. Once the clock was started, it was tough to mind the 5k'ers. Immediately runners took off from the front, pushing me well back in to a double-digit placing. I pulled back my pace, eventually finishing the first mile in only 6:55. Just beyond the first mile, I confirmed what I'd already suspected: I should focus on tonight. The first climb is often overlooked on this course in lieu of climb #2. The reason is likely steep-ness, as the first climb is a bit more shallow, albeit longer. Once on-course, climb #1 doesn't catch your attention until right at the turnaround. Then, for 10k'ers, its inevitable second coming haunts you. For my first climb up, I held pace just fine through the turnaround.
Each of the first two 10k's of the Heartland 30k resulted in PR's. The Plaza 10k, which was my final PR of 2013, was just too quick (7:04/mi). Mile 2 came and went in right at PR pace until the ascent up climb #2. Halfway up my legs began to show signs of fatigue. I pulled back effort in preparation for lap 2, with the halfway point quickly approaching. Let me say that, even having run multiple events on the same course, I love the route. My first 10k was actually this course, when the Jazz in the Woods 10k was still alive. However, within Corporate Woods Park, there's only so much space to run -- for 6.21 miles, a double-loop is inevitable. Despite the gorgeous course, running it twice is punishing. Immediately beyond the halfway point (the start line), climb #3 (the second coming of climb #1) hits, this time in full-force. This is where my legs started to fail, falling all the way to a 7:36 pace for the fourth mile. The fifth mile picked back up to a shade over 7min, but again falling to 7:23 as a result of climb #4. If this was any indication of how my legs would handle the hills of Blazin' the Burg (of which there are many), I was in trouble. I hit mile marker 6 and found myself in a one-on-one battle with a fellow runner. Luckily I had the kick, especially when coming around the bend and seeing 45:00 quickly approaching. If I could get sub-45 again, I would be very happy. It's not PR, but it was a feat that I'd only conquered just two weeks previous -- to post three straight sub-45's in a row... I sprinted with all I had, hitting 6:30, 6:15, and down to 6:00/mi all the way to the finish...at 45:03. Missed it by three seconds. The "what if" game began. In sum, I still pace in age-group, taking 3rd of 23. Despite having 30 or so runners ahead of me, I also took a top-20 overall for the 10k distance at 17th of 680 10k runners. I collected my finisher's medal, my Heartland 30k medal, and my age group award. I may not have broken 45 minutes, I may not have grabbed a PR, but I was heading home with some serious hardware. And we do it all over again in 9 hours. Keep R/B/S-ing. -tds ~~__o _-/<,_ @/ @
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This post is part one in a three-part series on the 2014 Kansas City Half Marathon. Part one covers the course preview, including Virtual Run feature. Other posts in this series include...
If you're looking for a great run that tours the city's best, this is it. With either the full or half-marathon iterations, the Waddell & Reed Kansas City Marathon Weekend gives participants a tour on-foot of the neighborhoods and landmarks that puts KC on the map. With the half-marathon alone, runners get to trot through the Power & Lights District, Crossroads Arts District, Crown Center, the World War II Memorial, Old Westport, the Country Club Plaza, Nelson-Atkins Art Museum and Frank A. Theis Park, Hyde Park, Beacon Hill, and the 18th & Vine Jazz District. All in the half-marathon! The full marathon travels further south, including parts of Loose Park, Ward Parkway, Mission Hills, Historic Brookside, and UMKC Campus central to Kauffman Legacy Lake. And, of course, all runners get a healthy dose of the Paris-of-the-Midwest's many fountains. And yes, there will be barbecue/BBQ afterwards. On to the course preview! Course Preview The Google Maps route can be found HERE. Intro For this course preview specifically, the half-marathon distance will be covered. Maps for the full marathon course, full marathon relay course, and even 5k course can be found using the links right here, or at the marathon's official website, which is linked at the top of the page. Of important note, this year's course has been altered due to construction downtown. The changes are minor, but if you're used to running the 2013-and-previous route, you'd be tempted to take a wrong turn. Beyond the downtown sections, the southern half of the full and half courses are pretty much the same as before. Also of note, and I've noticed this in the past, though the "shortest route around the course" method produces something lik 13.1 miles (for ex., the full marathon is actually a Boston Qualifier), this course -- out of all of the half-marathons I've done just this year alone -- is the furthest from 13.1 on-foot. By the map, this course runs 13.41 miles. On foot (last year), the course ran closer to 13.5. Be expecting that going in. The following stats also reflect the "by-the-map" metrics. Course Basics/Metrics Here are the basics for the 2014 half-marathon route...
There are 7 climbs on-route that are "rated" (I use my own rating system for running climbs), which basically means seven climbs that are over 30 feet of climbing. Here's how they stack up.
Virtual Run (All Images credited to Google Earth Street View) Again, this covers the half-marathon. The full marathon, including marathon relay, has the same northern half as the half-marathon. The only difference is further runs along the Plaza and south on Ward Parkway. Once making the way back up, the full marathon route meets back up with the half-marathon route. Click on any of the links provided above for the full marathon map. For the 5k, the route is completely different. A link for that map is provided above as well. Start to Mile 1.00 -- All routes start in the same location (although, the 5k starts later in the morning), just North of Crown Center Plaza, on Grand, in front of Washington Square Park. The course begins North on Grand Boulevard towards the Power & Lights District. Right ahead of the start chute is the City's main railroad tracks. Once that bridge is crossed, the very first climb begins ("Grand to PNL"), a mile-long, gradual, 2.3% grade ascent up to the Power & Lights District and around the North side of the Sprint Center, where it peaks out at 13th & Oak, about 1 mile in to the race. Miles 1.00 to 3 -- Of equal descent is the run South on Oak back towards Crown Center, passing first through the Crossroads Arts District centered at Oak and 18th Street. Once the bridge over the same train tracks is crossed (at Oak and about 20th), the second major climb begins up the famed Hospital Hill. Although this section technically runs up over Hospital Hill, the alternate entrance on to the hill cuts down the overall climb -- usually the climb begins out of Crown Center and on to Pershing Road. Either way the hill remains steep, and is bound to wear ambitious runners a bit thin. Hospital Hill peaks at Longfellow Park, after over half a mile and 104 feet of climbing. A right-hand turn pushes runners West along 27th Street, eventually spilling on to Memorial Drive, and another famed climb, Memorial Hill. This route puts runners already halfway up the climb, which normally also begins down on Pershing Road. The 3-mile marker hits at the entrance to Liberty Memorial Park. Take a deep breath and enjoy the view -- at this point on course, the sun is just now showing its colors, and with the panorama of downtown Kansas City behind the Liberty Memorial, provides an absolutely picture-perfect backdrop. Miles 3 to 5 -- Liberty Memorial Park provides one of the few truly flat spots on course. Half and full marathon participants will run the entirety of Liberty Memorial Drive, a 0.40-mile flat trek towards and then away from Liberty Memorial. On exit from the park, the climb up South on Wyandotte Street past Penn Valley Park provides the next major climb. At first only 2.5% grade, the latter half of this 0.34-mile climb pitches upwards at a consistent 9.5% grade. Though short, this hill sees many walkers. The descent down Penn Valley Hill, off of Wyandotte, and on to Eastbound 31st Street sees mile marker 4 at Main Street. At 31st, runners turn right heading South on Main Street, which provides a fast and easy descent for three-quarters of a mile. Main Street pitches back upwards at 27th, however, before hitting mile marker 5 and turning right on to Westport Road. Miles 5 to 8 -- Half- and full-marathon'ers descend on to Westport Road around mile 5. The 'descend on' is short-lived, as not long after the turn the next climb in-to and out-of Old Westport begins (for those familiar with Westport, runners enter in through the Northeast, from the side where the Riot Room and The Foundry are). The 2.7% and 0.34-mile short climb out of Westport ends as runners turn West on to 43rd Street. Things speed up at 43rd Westbound, as the route descends, seemingly in preparation for the last set of long climbs. A turn left off of 43rd on to Southeast Roanoke Parkway drops participants in to the Western edges of historic Country Club Plaza along 47th/Emanuel Cleaver II Boulevard. Once again, enjoy the scenery, as the route flattens out all the way through to the front lawn of the Nelson-Atkins Museum of Art (with Frank A. Theis Park opposite). Just short of mile-marker 8, half-marathoners will turn off of Emanuel Cleaver II Boulevard on to Troost. Marathoners will stay straight on Cleaver II until turning south on The Paseo. Given the late-race location, I have seen many-a-half-marathoners miss the turn and continue straight (and many marathoners make the turn instead of going straight). Half-marathoners turn left on to Troost! Full marathoners keep straight until The Paseo! Miles 8 to 10.50 -- This entire section - all 2.5 miles of it - is made up of hill. Off of Emanuel Cleaver II Boulevard, runners hit a quick road-change combination: North on Troost, followed by a next-left going West on Brush Creek Boulevard, and an immediate right on to Gillam Road going North and Northwest. This combination marks the beginning of the Harrison Boulevard Climb, a massive 1.82-mile ascent up 137 feet -- not steep, but quite long. Along the ascent, runners are privy to miles of parkway, including Gillam Park and -- once Gillam forks eastward on to Harrison Parkway -- Hyde Park. The Harrison Parkway climb peaks at the intersection of Harrison and Armour, although, in reality, this entire section is really one longer hill. The second half of the incline begins nearly immediately once runners are turned Eastward on Armour, followed by a left-hand turn heading north on The Paseo. If history proves correct, for me at least, it's around here that attention wanes, legs cramp, and motivation suffers. But at the top of this Gillam-to-Harrison-to-Armour-to-Paseo climb, only 2.5 miles remain -- all of which are downhill. Mile 10.50 to Finish -- The trek North on The Paseo brings about all of the glory you would expect from the Paseo (hah-hah). Even though the remaining miles of the Paseo are largely downhill, this stretch feels immeasurably long. However, the payoff begins only 2km later, at only 1 mile to go, when the route turns West on to 18th, edging along the Western corner of the historic 18th & Vine Jazz District. Under the 71-highway bridge, the final miles begin to trickle down, and the motivation begins to inch upwards. 12.0mi: The route turns West off of the Paseo on to 18th Street. This view is on 18th Street, with The Paseo crossing from left to right. If you were to look left as your were turning West on to 18th Street from The Paseo, this would be your view: The 18th & Vine District -- home to some of the best jazz in history. A turn left at Grand, runners will find the final quarter-mile laid out before them. Soak in the cheers and final painful steps. Cross the line, collect your hardware, and revel in your accomplishment. ...and think of those poor saps miles that are only halfway finished. Information on Expo & Packet Pick-Up to follow in Part II on the afternoon of 10/16. Once the race is complete, a Part III will be posted the following week.
Until then, keep R/B/S-ing. -tds ~~__o _-/<,_ @/ @ The event's official site can be found HERE. Perhaps one of the coolest events of my season comes with the Blazin' the Burg 5k, if not for the challenging course, for the gorgeous town-and-country surroundings, and amazing town's people. It is always a treat participating, despite any events I already have going that morning (it is an evening race). But first, a quick preview of the very different course... Course Preview On paper (or map, as it were), the Blazin' the Burg 5k route looks like a simple loop around the awesome town of Louisburg. For the most part, that is correct -- but it is far from simple. Here are the basics for the 2014 10k route...
The course starts from the center of town, heading West, then South out of town along Rogers Street. This is where things get sticky. Rogers Street itself has a nice little climb that is just enough to strike down anyone thinking at this point it is...well...a simple course. Then, the left-hand turn on to 287th...this is where, despite coming off of Rogers Street, the REAL Rogers Hill hits. And hits HARD. At an AVERAGE of 6.3% gradient, it is an incredibly tortuous quarter mile. Although, admittedly, I love it if nothing else for the wacky encouragement spectators give along the way (I think the one truck of spectators from last year offered me some beer from a keg).
Once conquered, a short decent and the back in to another climb towards Louisburg Lake. Things get even more interesting here, where a turn off Metcalf puts you within the Lake's park limits. From here, the course runs along the park's multi-use trails, through the pretty neighborhoods of Louisburg's Southeast side (spectators out in lawn chairs in their back yards along the way). Then, a quick cross of a street and you find yourself on UNPAVED park trail. A right turn out of park boundaries comes quickly, but not without a few hops and jumps around some big rocks and surrounding trees (unless they have since paved it -- which I doubt). Finally you come out on to the back parking lot of Louisburg High School before heading back on normal city streets and up one last climb while passing the City Park. Then, an incredibly quick jaunt to the line, technically also up-hill. Here's a run-down of the climbs on-route...
Keep R/B/S-ing. -tds ~~__o _-/<,_ @/ @ The event's official site can be found HERE. Official Athlete's Guide can be found HERE. The final event in the Heartland 30k series is the Paulina Cooper Dot-to-Dot 10k. Here's a quick run-down of the ever-popular course... Course Preview The route taken for the Dot-to-Dot 10k is a double-lap iteration of a route popular with several 5- and 10k's throughout the year. Girls on the Run 5k uses the single-lap course, as does the Jazz in the Woods 10k. For the Paulina Cooper Dot-to-Dot, both a 5k and 10k are offered. Here are the basics for the 2014 10k route...
Of the three 10k's in the Heartland 30k series, this sits comfortably in the middle for total elevation gain. There is an average of about 65 feet of elevation gain per mile, so obviously nowhere near the 120+ feet per mile that Broadway Bridge saw.
Two main climbs adorn the route, each of which will be climbed twice because of the double-lapped nature of the 10k course. The Farley Street hill (climbs #1 and #3) always feels the most tortuous to runners given the length of the climb, though the Benson Drive Turnaround actually poses more overall elevation gain and a steeper grade. Here's a run-down of the two main climbs on-route...
The remainder of the course is relatively flat, though after the first lap, those climbs do start to wear on the legs. Competitive runners will quickly grab a good placing out of the gate, just in time for the first climb up the Benson Drive Turnaround on the Southeast corner of the route. Usually by the turnaround, the top 15 spots are set. Then runners should sit in and hold off attacks until the last climb up Farley Street Hill, where any attacks will crush the souls who can't match. Full report to follow. Keep R/B/S-ing. -tds ~~__o _-/<,_ @/ @ The event's official site can be found HERE. This year is the first that three of KC area's favorite fall-time 10k's are being rounded together in to their own series: the Heartland 30k. Similar to the Heartland 39.3 (three half-marathons over five weeks), this challenge can only be defeated by finishing all three events. Different from the 39.3 series, this 30k series has no off-weeks between each race: all three 10k's are on three consecutive weeks. Included in the series is the ever-popular Broadway Bridge 10k, the ever-popular Plaza 10k, and the newly-popular Paulina Cooper Dot-to-Dot 10k. With last week's Hy-Vee Triathlon, I had very little time to post a course preview for Broadway Bridge, but throughout each of the series I will try and get a course preview posted days prior to race day. With that, let's get to the first race in the 30k series, the Broadway Bridge 10k. Course Preview Each of the Broadway Bridge routes this year has changed dramatically. Still featured in the 10k and Half-Marathon iterations is the Broadway Bridge, though 5k'ers only get a front-row run to the Bridge, as the run over the bridge has been removed from the 5k route. Linked are the official maps for the Half-Marathon, 10k, and 5k, but for this in-depth course preview, I will only be covering the 10k. Here are the basics for the new 2014 10k route...
The Broadway Bridge 10k has always been an elevation-challenged route; with the original start line in River Market, the immediate area is river-front, with the surrounding areas over a hundred feet higher in elevation. Overall, there are 640 hard-fought feet in elevation gain from start to finish, spanning over 5 climbs, one of which is massively difficult. Here's a small outline of each...
By far the most significant climb is Quality Hill, which tacks on a whopping 186 feet of climbing on the back end of the climb up the Broadway Bridge (which actually increases in altitude when south-bound). It is long, it is steep, it is slow. Beyond Broadway Bridge and Quality Hill, the remaining climbs are about what you'd expect for downtown Kansas City, although race organizers seem to have had fun finding elevation increases when developing the new route. Competitive runners will do best to save energy for those latter-stage climbs, particularly Quality Hill, but also the often-overlooked climb back in to the Power & Lights District to finish off the race. Packet Pick-Up & Race Day Packet Pick-Up Packet pick-up this year was featured at Sprint Center, also the location for race start and finish. Entrance in to the Sprint Center's main lobby was accessible via the College Basketball Experience doors, to the left of the main lobby doors. A quick walk-through of a metal detector and we were good to roll. Though the packet pick-up was set up expo-style, there really wasn't much to browse, other than some lovely items that were to be auctioned off for a charity silent auction on race morning. For packet pick-up, the flow seemed to be from right-to-left; first grab race packets at the first table on the right side of the lobby (as well as Heartland 30k shirts, if so-entered), then move along to the long middle table to pick up the Broadway Bridge-specific t-shirt. I arrived at packet pick-up just as rush hour was perking up outdoors, so foot traffic hadn't arrived quite yet -- I was in-and-out in less than 5 minutes. I would assume, with Friday rush hour, most would be opting for the Saturday pick-up option anyways. Race Day Sunday arrived with the slight chill in the air so-common to autumn-time races. Of the first chilly mornings of the year, I slapped on some arm warmers and head out the door. Upon arrival at Power & Lights District -- an hour before race time, mind you -- parking was quick and painless. Although, of note, I parked in a flat $5 rate garage, which most opted against anyways. To me, $5 was worth the quick access, and easy entrance and exit -- especially considering I like to hit the car and grab a change of clothes and a protein shake before heading back to the finish line to watch my friends cross. Any further, and I wouldn't have had time. As is generally the case, nature calls it seems just before start time. With the Broadway Bridge event including each a 5k, 10k and a Half-Marathon, this meant more restroom-ers than normal. Yes, there were plenty of port-o-john's, but there were also actually that many people waiting to use them. A solid 30 minutes of wait meant a solid warm-up was out of the question. I grabbed a quick quarter mile jaunt up the block and back before it was time to toe the line. From the get-go, the run was uphill -- specifically up the climb to the East Village and City Courthouse. This lead to divides in the runners right out of the gate. The lighter, more efficient runners sped on ahead, while the less efficient began to lag halfway up. I was able to maintain effort up and over, about 15 runners out of 1st overall. Runners love to take advantage of the downhills, knowing little what the hard landings do to their quads. Knowing I had to make my way back up Broadway Hill late in the race, I tried to maintain as smooth a turnover as possible cruising down towards River Market. Yes, I wanted gravity to help, but I wanted fresh quads more. I was overtaken for 16th. Once through River Market, another descent came with the crossing of the Broadway Bridge. Take advantage of this downhill, as it is slight, and gorgeous. On the approach to Wheeler Airport, you're at the lowest point of the race -- everything from there to finish is uphill. First, from Wheeler to the Broadway Bridge itself provides a short-but-steep start to the climb that is Broadway Bridge (there's a sizable difference in altitude between north of the river and south of the river). Once overcome, only a couple hundred meters gave me a short time to catch my breath before taking on the massive Broadway Hill climb. At the base, I'd lost to 17th, but pulled up behind P-16 and maintained an equal pace for the entire climb. Once elevation started to even out, I was able to take back P-16, with what leftover energy, I'm not sure. Late in the race now, we passed over I-70 towards the Crossroads District, a nice long and shallow decline. What left I had in energy reserve I would have to dig up for the final climb -- albeit shallow -- back to the Power & Lights District. I lost some space to a late-break runner, falling again to 17th. It was a matter of time before at least one negative-split caught up with me. We turned around just short of Crown Center, and made our way back north. The climb started, and I put space between myself and P-18. Steady pace, steady cadence. A quick left turn at the Sprint Center, and another quick right to put us on Grand and the final stretch. Once the finish line was within sight, I looked back to see no one challenging. I could cruise in. Then I saw the finish clock: 44:00! I'd never clocked a sub-45 before. I'd come close a couple of times, but never could reach the line before 45 minutes came and went. I sure as hell wasn't going to let it go now. I turned the effort up to 11, which, given my exhaustion at this point, didn't translate in to much additional speed. Especially considering the uphill finish to the line. 44:15, 44:30...and I was there. With time to spare, I crossed at 44:39. A PR, and my first-ever sub-45 10k. And good enough for a 2nd-place in-category, and 17th overall. (photo credits: KC Running Company)
2014 Broadway Bridge 10k Race Metrics
Keep R/B/S-ing. -tds ~~__o _-/<,_ @/ @ |
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