I wasn’t sure what to expect coming into the Philly marathon this past weekend. I was in good shape but just not good long distance running shape. Missing almost all of September from a calf strain was weighing heavily on me. I also knew very little about the marathon course other than it is considered to be ‘fast’ and has few hills (or at least any hills that are really daunting). So my basic plan was to take what the course offered and try to hit some fast splits and see how long I could hold on. I wasn’t sure if I’d crash at mile 16 or 24…but the crash was imminent.
I was super lucky and grateful that Theia & IronHubby allowed me to crash at their house the night before the race – not to mention being my taxi and tour guide. After dinner at Ralph’s and meeting/seeing a bunch of other KR’s, we hung out at that night being entertained by a Hanna Montana wannabe (and doing quite a good job at that). The 0430 wakeup call came early and after fueling up (7 banana cocoa pancakes for me) and getting a little bit of a late start (shocker) we were on our way into the city. We knew timing was going to be tight w/traffic, parking and pit stop lines. Our crew connected in the early Philly twilight (LL, Solar & twin, Moe, Scratch, Missy, PTom, Dr Wu) before the start and we soon all went our own ways. Theia & I made a beeline for the porta-potties – nature was screaming and the 25+ minute lines were painful!!! We got separated from Missy in the poop line crowds so I was hoping to connect w/her at the starting corral somehow.
Theia & I parted ways and I jogged to the corrals to find a comfortable spot in the 3000s. I didn’t quite hear the announcer give the countdown so I jumped in at the end of the corrals and started to make my way up but this was way too slow. So I risked life & limb and jumped the corral fence, even after having heard of other horror stories of starting corral jumping.
I found a corral further up behind the 3:50 pacer – not quite where I wanted to be but I figured I could quickly get up to the 3:40 pacer and find Missy (assuming she made it up there).
Little did I know there was a split start.
Usually my recall of a race and my ability to associate visual cues to how I was feeling in the race are good. Not this time. I remember so little about the scenery and where I was thinking certain things, where the up/downhills were – it’s as if I hit reset after the race.
1 - 8:11
We’re off – lots of walkers and very slow joggers, but I am noticing some folks going a little quick for this early in the race. I was searching the running crowds for Missy, and yes, yelling her name (we had planned on running together).
2 - 7:48
Still dodging and weaving and running as many tangents as I can.
3/4 - 17:23 (8:41 avg)
I knew LL’s fire department was here and was gearing up for bellowing his name but better than that, he was 30 feet in front of me. So, we hung there for ~5 seconds and ran together for a few minutes. LL, I gotta say, you were sweating like a banshee. I think I pulled over around mile 4.5 because my sock was balling up under my left big toe. It turned out my toe was numb from the cold – no balling of the sock….just a little wasted time.
5 - 7:16
One of three things for this quick split…there must have been a downhill here although the elevation map I saw showed an uphill, I hit my watch early or the mileage marker was off a bit.
6/7 - 15:52 (7:56 avg)
Just not seeing the mile markers because I’m more worried about my footing. I recall the road being very lumpy and very straight. The crowd was fun though.
8/9 - 15:27 (7:28 avg)
Ditto to the last comment. I recall starting to take note of how I’m feeling and I feel good – all systems seem to be clicking. I think this is where the road narrowed considerably – lots of parked cars and runners 3 and 4 wide (I briefly thought that to be pretty selfish and annoying – then I passed ‘em). I also popped my first Gu at mile 8.
10 - 8:16
Now that we have moved out of the city I see the 3:40 group up ahead and spot Missy. I give her a shout out, debated on hanging around but she looked locked in with the pacer crowd so I bailed. I didn’t want to mess up her groove.
11 - 7:42
Crested the hill and felt great – I passed a ton of people here. I was feeling really fresh.
12 - 7:41
I think this was along the river and I recall seeing runners on the other side…not much else going on in my head other than concentrating on not getting Gu all over my hands.
13 - 8:37
Coming back into downtown, my bladder is talking so I hit the port-a-potties for a quick stop. I guess I didn’t realize how disgusting those things were at 6:45AM.
13.1 - 1:44:ish
I hit the half and tried to remember where I was in previous races to compare my pace. I knew I had a good start and was just hoping to be able to hold pace.
14 - 7:53
Those of us who are in for the ‘long haul’ are on our own now. The spectators thinned out as did the # of runners. I’m looking around me wondering if I can latch on to anyone but I’m still passing a lot of people and wondering if I’m going too fast.
15 - 7:54
I think this is where the leaders started going by. Pretty inspiring to see them fly through.
16 - 7:58
I opted for Sport Beans here – still clicking the miles away. I’m starting to wonder when my body is going to revolt.
17/18 - 16:14 (8:07 avg)
I was really concentrating on the other side so I wouldn’t miss PTom and finally saw him. I also forgot to hit my split ‘cause I was pumped to see him doing well.
19 - 8:03
I figured Pacer was next so I started to turn my focus again to the other side of the road but the course split and I figured I’d miss him. Where the hell is that turnaround anyway? I think there was a girl running near me who was purposely trying to drag others down w/her whining about the noise, hills, wanting to be on the other side, etc. I started to feel as though I was struggling to hold pace – if not, I definitely would have worked to put her behind me.
20 - 8:14
I hit the turn and could feel the miles now. I was still capable of simple math and realized I had ~56 minutes to run the final 10K and still PR. Just desperately hoping my legs would hold on. I was entering uncharted waters as I had only run one 20 miler in preparation for the race.
21 - 8:28
The time bleeding started to get a little worse. I recall something that Voo had written about trying to pick up the pace instead of slowing down but it just wasn’t happening.
22 - 8:25
Avoid the death march…avoid the death march!
23 - 8:48
I pulled over real quick to stretch my calf muscles out. I couldn’t feel anything below my quads – my lower legs were completely numb.
24 - 9:17
Now my right hammy was starting to grab. Again, because I only had one long run, I didn’t know how far I could push the lactic acid/cramp sensation. I felt hydrated and full but it didn’t seem to help the cramping.
25 - 10:19
More stretching and hammy grabbing. Now the right quad was getting into the action so I treated it to a little percussive maintenance and that seemed to do the trick.
26 - 9:56
I sucked it up and just maintained a very conservative pace – no stopping or stretching. I knew a PR was out but seeing downtown Philly coming up was a welcome relief.
26.2 - 1:57
I think this was the shortest/quickest 0.2 miles I have ever experienced. The crowds were really pinched in – like running through a section of the Tour de France. I spotted the KR crowd in the stands (in reality, I only saw Solar) but had to turn my attention back to the last 100 feet – no falling now.
My last thought was wondering if Missy BQ’d.
I hit the food tent and sucked down 10 or 12 cups of the hot rice/broth and felt some warmth being restored. I couldn’t wait to get my gear bag and devour a whoopie pie or two.
I was able to avoid the death march (AKA, Piper shuffle) and ran the entire race, stopping only to remove a mystical sock ball, pee once and stretch multiple times in the last 4+ miles. Overall, I’m pleased with my time since my training cycle was put on hold for the month of September waiting for a calf strain to mend. So, I lost at least 3 20+ mile long runs – I’m convinced that was the difference maker in the late miles of the race. I seem to be stuck on 3:37 (my 3rd this year) for different reasons so I’m hoping to break that barrier in ’09. I think Philly is an easier course than the other races I have run, ripe for a big ol’ PR….just not for me this time.
I don’t think the weather or wind was a factor for me personally. I’m used to running in cold & windy conditions. I was also dressed appropriately and well hydrated but my lactic acid pump wasn’t conditioned to handle the late race load.
I was as prepared as I could have been but not as prepared as I really wanted to be unfortunately.
And my flight home….I just don’t remember it. Not one bit of it.
Finishing stats:
Chip Time 03:37:52
Overall Place 1629 / 7231
Gender Place 1327 / 4245
Division Place 252 / 714
Age Grade 58.3%
Pace 8:18.7
5K 0:25:00
10K 0:50:23
15K 1:14:41
20K 1:39:13
25K 2:04:20
30K 2:29:12
35K 2:55:29
40K 3:24:35
(I’m pretty happy w/my placement. I’m not usually that high up in the ‘rankings’)
Wednesday, November 26, 2008
Sunday, November 16, 2008
Respect It, But Don't Let It Beat You
That's the way I'm gonna try to go into this weekend.
I'm just not in a good place right now (mentally). I haven't had a good run in a long time and I know that my endurance isn't there. My weight is about the same as this past spring, but I don't have the same 'hardened' feeling. And, I'm pretty certain about how my body is react this weekend.
I'm toying with the idea of putting fast miles behind me and waiting until I crash - bank some time and see how far I can take it. Or, I'll take it slow and steady and stave off the cramps as long as I can. It's going to have to be a race-morning decision. The bummer is that the weather is probably going to be ideal - mid 40's. Perfect for staying cool and no chance of overheating. I'm just bummed about being injured after committing to a 'destination' marathon.
Either way, it's gonna hurt a lot.
But I s'pose it's supposed to.
The biggest problem is and the thing I fear the most is.......I cramp. Bad.
I can drink gallons of fluids, eat salt bricks and drag an IV bag along for the ride but I'll still cramp up. History has shown that the 3:50ish hour mark seems to be the magic number when one of my quads wants to seize up - usually the right one. The grab to that is, the witching hour is 3:50 with a full training cycle under my belt.
That translates to what, 3:15 now? 3:00?
But it won't beat me. I have a few goals in mind, but #1 is no DNFF.
I just can't wait to drink beer, hang w/some cool folks and eat a whoopie pies (that I still have to make).
Then take a week off, run a little the following weeks and start to gear up for April.
I'm not looking forward to this death march.
I hope my predictions are wrong.
I'm just not in a good place right now (mentally). I haven't had a good run in a long time and I know that my endurance isn't there. My weight is about the same as this past spring, but I don't have the same 'hardened' feeling. And, I'm pretty certain about how my body is react this weekend.
I'm toying with the idea of putting fast miles behind me and waiting until I crash - bank some time and see how far I can take it. Or, I'll take it slow and steady and stave off the cramps as long as I can. It's going to have to be a race-morning decision. The bummer is that the weather is probably going to be ideal - mid 40's. Perfect for staying cool and no chance of overheating. I'm just bummed about being injured after committing to a 'destination' marathon.
Either way, it's gonna hurt a lot.
But I s'pose it's supposed to.
The biggest problem is and the thing I fear the most is.......I cramp. Bad.
I can drink gallons of fluids, eat salt bricks and drag an IV bag along for the ride but I'll still cramp up. History has shown that the 3:50ish hour mark seems to be the magic number when one of my quads wants to seize up - usually the right one. The grab to that is, the witching hour is 3:50 with a full training cycle under my belt.
That translates to what, 3:15 now? 3:00?
But it won't beat me. I have a few goals in mind, but #1 is no DNFF.
I just can't wait to drink beer, hang w/some cool folks and eat a whoopie pies (that I still have to make).
Then take a week off, run a little the following weeks and start to gear up for April.
I'm not looking forward to this death march.
I hope my predictions are wrong.
Monday, November 10, 2008
The 20
The one and only 20-miler before Philly was about what I expected it to be...brutal.
Unfortunately this training cycle was cut short due to the bumb calf. Typically I try to put between 2 and 5 20-22 milers under my belt so I'm going in a bit under prepared, a few miles short and a few pints low on confidence.
My previous weekend long runs prior to this weekend were 5, 9.4, 13.3, 16, 18 and 13.3 - all post-calf injury. All went relatively well and all were on a stone dust and pancake flat trail (abandoned rail bed). So undoubtedly, running 20 miles on pavement and with a few NH hills thrown in was going to be a challenge. I had one shot at 20 miles so I thought I'd really make the most of it. (I wish I could post a pic of the elevation profile)
I think it made the most of me.
It hurt.
A lot.
From the first few steps to the last. I knew I was due for a crappy run so I'm hoping I was able to get it out of my system prior to 11/23.
The one thing that's been missing has been that one run that really clicks. You know, THAT run where the miles just pass underfoot while the legs seem to go on autopilot. I haven't had one of those runs in a long, long time.
We'll see what 2 weeks of rest bring.
I'm now finding that one of the toughest decisions I have to make is what sort of treat to put in my bag for a post-marathon snack. I'm thinking of whipping up a batch of Grammy Clark's Whoopie Pies (I may just be able to bring a few extra).
Swimming update: I have timed my last three 1,000 yard pool sessions but they're not getting any quicker. Not that I care about that right now, but that's the only real measureable progress I can track right now. I can't swim the 1,000 consecutively. In fact I stop to catch my breath about 10 times. I have been able to increase the intervals that I'm swimming from 50 to 100 yards each, which is good and it's progress.
I like the challenge though. And I do feel faster in the speedo suit. I don't think I could go back to a baggy suit to swim laps.
Some other follow-up:
Pace predictors - I don't put a lot of value on them either. They make a good time killer and it's just kind of cool to see where some simple algorithms put your finishing time.
My long intervals (600 - 1200's) are typically run at a more uncomfortable pace - around 6:30 - 6:45 mpm.
I'm looking forward to meeting and seeing you guys in Philly!
Unfortunately this training cycle was cut short due to the bumb calf. Typically I try to put between 2 and 5 20-22 milers under my belt so I'm going in a bit under prepared, a few miles short and a few pints low on confidence.
My previous weekend long runs prior to this weekend were 5, 9.4, 13.3, 16, 18 and 13.3 - all post-calf injury. All went relatively well and all were on a stone dust and pancake flat trail (abandoned rail bed). So undoubtedly, running 20 miles on pavement and with a few NH hills thrown in was going to be a challenge. I had one shot at 20 miles so I thought I'd really make the most of it. (I wish I could post a pic of the elevation profile)
I think it made the most of me.
It hurt.
A lot.
From the first few steps to the last. I knew I was due for a crappy run so I'm hoping I was able to get it out of my system prior to 11/23.
The one thing that's been missing has been that one run that really clicks. You know, THAT run where the miles just pass underfoot while the legs seem to go on autopilot. I haven't had one of those runs in a long, long time.
We'll see what 2 weeks of rest bring.
I'm now finding that one of the toughest decisions I have to make is what sort of treat to put in my bag for a post-marathon snack. I'm thinking of whipping up a batch of Grammy Clark's Whoopie Pies (I may just be able to bring a few extra).
Swimming update: I have timed my last three 1,000 yard pool sessions but they're not getting any quicker. Not that I care about that right now, but that's the only real measureable progress I can track right now. I can't swim the 1,000 consecutively. In fact I stop to catch my breath about 10 times. I have been able to increase the intervals that I'm swimming from 50 to 100 yards each, which is good and it's progress.
I like the challenge though. And I do feel faster in the speedo suit. I don't think I could go back to a baggy suit to swim laps.
Some other follow-up:
Pace predictors - I don't put a lot of value on them either. They make a good time killer and it's just kind of cool to see where some simple algorithms put your finishing time.
My long intervals (600 - 1200's) are typically run at a more uncomfortable pace - around 6:30 - 6:45 mpm.
I'm looking forward to meeting and seeing you guys in Philly!
Thursday, November 6, 2008
A Few Halloween Pix
Thursday, November 6, 2008 Part II
Here's an article that someone sent to me - just makes you think a little bit.
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=cardio.activities&conitem=08409179b69fc110VgnVCM10000013281eac____
I haven't topped 45 miles/week while training for Philly - blame it on the bumb calf.
Actually, not until this spring had I ever topped 45 mpw training for a marathon.
I'm not worried about it - I just filed it under one of those things that make you say 'huh'.
And no, there will be no PR'ing in Philly. My (barometer) tempo runs are much more difficult now than they were this spring - same pace, same routes and same distances.
Some other useless information....my McMillan #'s:
Based on my 5K PR, my marathon would be a 3:20:49 - tempo runs at 6:58 - 7:16
Based on my 10K PR, my marathon would be a 3:26:01 - tempo runs at 7:06 - 7:24
Based on my 1/2m PR, my marathon would be a 3:29:30 - tempo runs at 7:16 - 7:35
My marathon PR says to run tempos at 7:33 - 7:52. That doesn't make much sense to me. I thought tempo runs were supposed to hurt.
I presume that everyone's profile is like this. The shorter race PRs yield lower marathon predicted times.
Sure is a fun way to waste some time.
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=cardio.activities&conitem=08409179b69fc110VgnVCM10000013281eac____
I haven't topped 45 miles/week while training for Philly - blame it on the bumb calf.
Actually, not until this spring had I ever topped 45 mpw training for a marathon.
I'm not worried about it - I just filed it under one of those things that make you say 'huh'.
And no, there will be no PR'ing in Philly. My (barometer) tempo runs are much more difficult now than they were this spring - same pace, same routes and same distances.
Some other useless information....my McMillan #'s:
Based on my 5K PR, my marathon would be a 3:20:49 - tempo runs at 6:58 - 7:16
Based on my 10K PR, my marathon would be a 3:26:01 - tempo runs at 7:06 - 7:24
Based on my 1/2m PR, my marathon would be a 3:29:30 - tempo runs at 7:16 - 7:35
My marathon PR says to run tempos at 7:33 - 7:52. That doesn't make much sense to me. I thought tempo runs were supposed to hurt.
I presume that everyone's profile is like this. The shorter race PRs yield lower marathon predicted times.
Sure is a fun way to waste some time.
Catching Up After a Little Hiatus
Ok, so it's been over a week since I posted. Shoot me.
I can't seem to keep up with life these days. My choices....run/swim/bike or write about running/swimming/biking - or the lack thereof.
Activity since 10/27:
M: 7.9m tempo (4 miles at tempo - 7:13 mpm pace)
T: 5.5m (8:50 mpm)
W: 5.2m (8:30 mpm)
Th: swam 1000 yds (I started to record my elapsed time, including my breaks between laps)
F:0 - planned on 4 miles but I figured the rest would be better.
Sa - 13.3 in the dark. See below.
---
M: 6m tempo (4+ miles @ 7:01/7:18 mpm)
T: 8m (8:10 mpm - faster than I wanted but I had to get back to work)
W: 6.3m (8:37 mpm, again a bit quick but it was comfortable)
Th: nuthin. Home w/a sick kiddo. She had a 102.2* fever last night! Ugh, poor little thing.
So, I'm happy that I have been able to fold some tempo runs in...finally. The speedwork is so critical to stretching out the endurance. I just don't have the long mile endurance to back it up. I need another 3 or 4 weeks to feel a bit more ready. I can feel the 'hardening' (as I like to call it) starting to set in though. I call it hardening where the mind and body start to really accept the long mileage - the training, time alone running and the resolve starts to really settle in. I do feel the difference in my legs also - the hardening that is, but the mental boost is what I'm really after. I'll only have one 20-miler going into Philly whereas I had 5 this spring and at least 2 or 3 for previous marathon efforts. This could get ugly.
So, my 13.3 miler this past Saturday.
A few things happened. DW and I had planned on going out Sat night with one of my Boston running friends (can't call him a running partner b/c we only ran together once or twice). They bailed b/c they didn't have a sitter (and they picked the date!?!). I dropped DD off at my 'rents house in the afternoon and hit the local trail, knowing I had maybe an hour of daylight left.
It got dark fast!
At about mile 3.5 I heard some rustling in the trees and spooked a deer, only to then hear more rusltling. Turns out a partridge took a liking to me, walked up to within 3 or 4 feet and hung around a bit. I started to run off and it started to run with me?!? This bird was so dumb I don't think it'll ever get shot (it is hunting season afterall).
So, I continued on and got to the turnaround point - my headlamp was already on.
Coming back, I had the waning sunset at my back but the canopy pretty much drowned out any daylight that lingered. It is an abandoned and refurbished rail bed (stone dust) however the slight undulations provided for an uneven landing surface...in the dark. The light from my headlamp made it feel like I was running while looking through a piece of pipe. Other than the illuminated portion in front of me, I couldn't see a darn thing. Very mind numbing which isn't a good thing. I stepped in a rodent hole at about mile 12 and realized how stupid I was for attempting to run the trail at night. I tried picking up the pace to get it done but feared a broken ankle, twisted knee, etc.
Thankful that run was done.
DD just woke up from her feverish nap. Gotta go.
I can't seem to keep up with life these days. My choices....run/swim/bike or write about running/swimming/biking - or the lack thereof.
Activity since 10/27:
M: 7.9m tempo (4 miles at tempo - 7:13 mpm pace)
T: 5.5m (8:50 mpm)
W: 5.2m (8:30 mpm)
Th: swam 1000 yds (I started to record my elapsed time, including my breaks between laps)
F:0 - planned on 4 miles but I figured the rest would be better.
Sa - 13.3 in the dark. See below.
---
M: 6m tempo (4+ miles @ 7:01/7:18 mpm)
T: 8m (8:10 mpm - faster than I wanted but I had to get back to work)
W: 6.3m (8:37 mpm, again a bit quick but it was comfortable)
Th: nuthin. Home w/a sick kiddo. She had a 102.2* fever last night! Ugh, poor little thing.
So, I'm happy that I have been able to fold some tempo runs in...finally. The speedwork is so critical to stretching out the endurance. I just don't have the long mile endurance to back it up. I need another 3 or 4 weeks to feel a bit more ready. I can feel the 'hardening' (as I like to call it) starting to set in though. I call it hardening where the mind and body start to really accept the long mileage - the training, time alone running and the resolve starts to really settle in. I do feel the difference in my legs also - the hardening that is, but the mental boost is what I'm really after. I'll only have one 20-miler going into Philly whereas I had 5 this spring and at least 2 or 3 for previous marathon efforts. This could get ugly.
So, my 13.3 miler this past Saturday.
A few things happened. DW and I had planned on going out Sat night with one of my Boston running friends (can't call him a running partner b/c we only ran together once or twice). They bailed b/c they didn't have a sitter (and they picked the date!?!). I dropped DD off at my 'rents house in the afternoon and hit the local trail, knowing I had maybe an hour of daylight left.
It got dark fast!
At about mile 3.5 I heard some rustling in the trees and spooked a deer, only to then hear more rusltling. Turns out a partridge took a liking to me, walked up to within 3 or 4 feet and hung around a bit. I started to run off and it started to run with me?!? This bird was so dumb I don't think it'll ever get shot (it is hunting season afterall).
So, I continued on and got to the turnaround point - my headlamp was already on.
Coming back, I had the waning sunset at my back but the canopy pretty much drowned out any daylight that lingered. It is an abandoned and refurbished rail bed (stone dust) however the slight undulations provided for an uneven landing surface...in the dark. The light from my headlamp made it feel like I was running while looking through a piece of pipe. Other than the illuminated portion in front of me, I couldn't see a darn thing. Very mind numbing which isn't a good thing. I stepped in a rodent hole at about mile 12 and realized how stupid I was for attempting to run the trail at night. I tried picking up the pace to get it done but feared a broken ankle, twisted knee, etc.
Thankful that run was done.
DD just woke up from her feverish nap. Gotta go.
Subscribe to:
Posts (Atom)
