Monday, December 26th:
6:10 am, 40 degrees, 60%, 0-10mph. Chapel-Cooper Landing-Hialeah Loop. Nike Pegasus 28.
5m easy
Got to test out one of my new Christmas gifts - a high beam headlamp. Nice item to have on early AM or late PM runs - I can actually see all of the potholes now! :)
5:00 pm, 45 degrees, 50%, 0-10mph. Church-Cole-Maple Loop. Nike Dual Fusion ST 2.
4m steady
First double of the winter season. Handled with ease. Due to the high traffic volume on the day after Christmas, I navigated a few 10-15 second pickups to hit lights, avoid traffic, etc. Felt very controlled and smoothed. Feel like I can do more, but I am resisting the urge so that I can build up mileage properly/gradually. Am also really liking these newer lightweight trainers - they grip the road nicely.
Tuesday, December 27th:
6:25 am, 37 degrees, 75%, 5mph. Kilmer Loop. Nike Lunarglide 3 Shield.
6m recovery
First really crappy run of the season. Woke up with a sore throat, and just felt lethargic/tired the whole run. I don't know if I like my new shoes or not. I LOVE all of the reflective features, and they are very comfortable to put on and walk around in. But there may be too bulky and pillowy for my tastes. Then again, I felt terrible while running today, so I will wait to pass judgment on them until I day I feel 100%.
Wednesday, December 28th:
6:30 pm, 33 degrees, 50%, 15-25mph. Chapel-Cooper Landing-Hialeah. Nike Structure Triax 15 Shield.
5m easy
So I decided to return the Lunarglides and replace them with the Structures. Very happy with my decision. Same winter element protection with a much more stable foot strike. And boy was it bitchin' cold out there tonight!
Thursday, December 29th:
5:15 am, 28 degrees, 45%, 0-10mph. Maple Shade Loop (S). Nike Structure Triax 15 Shield.
5m easy
Didn't feel quite as cold as last night, as the winds weren't as bad. Felt a bit lighter and smoother this morning also.
Friday, December 30th:
5:45 am, 32 degrees, 80%, calm. Reverse Merchantville Loop. Nike Pegasus 28.
6m steady, including 5x:20 strides at 5K pace at end of run
I knew it was going to be a good run when, about 30 seconds in, I saw my first shooting star in years! Pace was steady 7:45-8:00, and strides afterward felt great. Really opened up on the last two and felt smooth and in control. Fitness coming along nicely.
Friday, December 30th:
4:30 pm, 52 degrees, 50%, 0-5mph. Maple Shade Loop (S). Nike Dual Fusion ST 2.
4m steady
Little quicker tempo than the AM, mostly due to some pickups due to traffic. And have I mentioned enough how I REALLY like these lightweight trainers? Still can't believe I got them on a pre-Christmas sale for $47.99 after sales/coupons!
Saturday, December 31st:
6:10 am, 47 degrees, 75%, 0-5mph. Home-Tavistock(M)-Home. Nike Structure Triax 15 Shield.
10.3m easy - 7:50 average.
Ended the year with a bang. First long run since resuming training was very solid. Let the pace come, focused on form the last 3.3m: 7:41 42 28 20. Handled Tavistock hills very well. Felt stronger as the run progressed. Post-run treat: pancakes, eggs, and bacon!
Sunday, January 1st:
12:00 pm, 51 degrees, 65%, 5-10mph. Scott Coffee Course from MRC. Nike Pegasus 28.
5m+ moderate ~ 7:10/mi pace (per Denning).
First group run since the marathon felt super easy. Surprised I was able to keep a brisker pace with relative ease, especially the day after my first 10 miler. Even more surprising - got to run in shorts on the first day of the year. That will change, however, with the Arctic Blast in the 3 day forecast! At least I got to start the year off on a great note!
Weekly Total: 50 miles
Up and down weather this cycle, but mostly solid easy runs and getting my legs back under me. Threw in some surges on a few runs, which felt controlled and manageable. Doubles felt okay also. Still a few twinges here and there with left IT band, but ibuprofen and stretching seem to keep it at bay. More doubles and strides next week and then onto the fast stuff again!
Monday, December 26, 2011
Tuesday, December 20, 2011
Winter Base Training, Week 3
Saturday, December 17th:
6:00 am, 34 degrees, 65%, 0-5mph. Neighborhood. Nike Pegasus 28.
3m easy
So after yesterday's awesome massage therapy session, I thought I would give my non-achy IT band a test drive. Went well. No tightness in the IT band itself, just a little soreness directly below the knee - quite possibly because my legs went through a lot of extended range of motion yesterday. Wasn't fast at all (no Garmin since I knew the distance of the route), just an easy jog, but felt smooth on the roads for the first time in weeks - not clunky and discombobulated. A good sign.
Sunday, December 18th:
8:30 am, 26 degrees, 50%, 5-15mph. Neighborhood. Nike Pegasus 28.
5m easy
Even better than yesterday. I implemented a change in posture today known as the POSE method, a running style best described as "falling forward," and I noticeably reduced the pounding on my legs and the force of my foot strikes. I think bad habits and lingering aches over the summer forced me away from running in this manner, because as soon as I started today it felt totally natural. My hips weren't out of whack, my IT band symptoms were completely gone, and my effort was much easier.
Monday, December 19th:
5:45 am, 24 degrees, 85%, calm. Maple Shade Loop (S). Nike Pegasus 28.
5m easy
Felt great again despite the chill. I really feel my legs coming back to me. First time I felt totally natural as a runner since the marathon. No lingering aches of any kind - heel has been fine, IT band gone, knee aches gone. And I gotta say, not wearing the Garmin has been a godsend. I know when I feel good and how slow I need to go - I don't need a watch to tell me. I think the plan will be whenever I am running a route that I know the distance, I won't wear the Garmin. It's just less complicated that way.
Tuesday, December 20th:
7:30 pm, 41 degrees, 90%, 0-5mph. Shopping run (Toys R Us, Target, Babies R Us, neighborhood loop). Adidas Marathon 10 B
6m easy -7:56 average.
Had to wear the Garmin today because I wasn't sure how many stores I was going to hit and I had no concept of distance of the route. Was in search of a plush Aurora doll that Frankie asked Santa for at the last minute and I figured I would kill two birds with one stone by shopping and running. Ran a mile to TRU, took a 5 minute break scanning that mess, ran two miles to Target, again took a 5 minute break with no luck there, ran a 1/4 mile to BRU, 5 minute break with success, and then ran a mile back home and a 1 3/4 mile loop around the neighborhood. Splits were very consistent (8:05-7:48 range), as was effort. With all the breaks, I was actually on my feet for over an hour and it felt fine. Feel like I should be knocking on wood as I write this, but I can finally say that I am back!
Wednesday, December 21st:
5:45 am, 41 degrees, 90%, calm. Maple Shade Loop (S). New Balance 890.
4m recovery
Can't believe how quickly it is all coming back. Ran on a quick turnaround from last night to simulate the doubles that I will be starting in about a week or so - no ill effects whatsoever. Minor niggles in my right hip flexor and left heel but I think they are more from going through the motions again and adapting to the POSE method - both symptoms dissipated within 5 minutes of the start of the run. Also learning how to keep my feet further back in the stride cycle again - just so much easier on the knees and feet.
Thursday, December 22nd:
5:00 pm, 53 degrees, 65%, calm. Hialeah-Cooper Landing-Chapel Loop. Nike Pegasus 28.
5m steady
Amazingly strong. 100% back. Plus I ran in shorts. In winter. In New Jersey. I am so confused.
Friday, December 23rd:
5:30 am, 48 degrees, 90%, 0-15mph. Neighborhood. Nike Dual Fusion ST 2.
4m easy
Light rain. Smoother and smoother each day. Don't want this feeling to go away.
Saturday, December 24th:
6:10 am, 33 degrees, 65%, calm. Church-Coles(L)-Maple(L)-Neighborhood. Nike Pegasus 28.
7m easy - 7:46 average.
Explored a new route so I wore the Garmin but didn't check splits until after the run. Amazingly metronome-like (8:05 7:48 46 44 47 42 31). Still fresh after 8 days of running, but I will enjoy the day off for Christmas tomorrow.
Weekly Total (8 days): 39 miles
Great to finally be back! Refreshing to know that I can give myself a 2-3 week break from no running (even when forced!) and get back on the saddle ready to ride. Next week, I look forward to re-introducing several days of doubles. Merry Christmas everyone (like anybody reads this besides me anyway!). :)
6:00 am, 34 degrees, 65%, 0-5mph. Neighborhood. Nike Pegasus 28.
3m easy
So after yesterday's awesome massage therapy session, I thought I would give my non-achy IT band a test drive. Went well. No tightness in the IT band itself, just a little soreness directly below the knee - quite possibly because my legs went through a lot of extended range of motion yesterday. Wasn't fast at all (no Garmin since I knew the distance of the route), just an easy jog, but felt smooth on the roads for the first time in weeks - not clunky and discombobulated. A good sign.
Sunday, December 18th:
8:30 am, 26 degrees, 50%, 5-15mph. Neighborhood. Nike Pegasus 28.
5m easy
Even better than yesterday. I implemented a change in posture today known as the POSE method, a running style best described as "falling forward," and I noticeably reduced the pounding on my legs and the force of my foot strikes. I think bad habits and lingering aches over the summer forced me away from running in this manner, because as soon as I started today it felt totally natural. My hips weren't out of whack, my IT band symptoms were completely gone, and my effort was much easier.
Monday, December 19th:
5:45 am, 24 degrees, 85%, calm. Maple Shade Loop (S). Nike Pegasus 28.
5m easy
Felt great again despite the chill. I really feel my legs coming back to me. First time I felt totally natural as a runner since the marathon. No lingering aches of any kind - heel has been fine, IT band gone, knee aches gone. And I gotta say, not wearing the Garmin has been a godsend. I know when I feel good and how slow I need to go - I don't need a watch to tell me. I think the plan will be whenever I am running a route that I know the distance, I won't wear the Garmin. It's just less complicated that way.
Tuesday, December 20th:
7:30 pm, 41 degrees, 90%, 0-5mph. Shopping run (Toys R Us, Target, Babies R Us, neighborhood loop). Adidas Marathon 10 B
6m easy -7:56 average.
Had to wear the Garmin today because I wasn't sure how many stores I was going to hit and I had no concept of distance of the route. Was in search of a plush Aurora doll that Frankie asked Santa for at the last minute and I figured I would kill two birds with one stone by shopping and running. Ran a mile to TRU, took a 5 minute break scanning that mess, ran two miles to Target, again took a 5 minute break with no luck there, ran a 1/4 mile to BRU, 5 minute break with success, and then ran a mile back home and a 1 3/4 mile loop around the neighborhood. Splits were very consistent (8:05-7:48 range), as was effort. With all the breaks, I was actually on my feet for over an hour and it felt fine. Feel like I should be knocking on wood as I write this, but I can finally say that I am back!
Wednesday, December 21st:
5:45 am, 41 degrees, 90%, calm. Maple Shade Loop (S). New Balance 890.
4m recovery
Can't believe how quickly it is all coming back. Ran on a quick turnaround from last night to simulate the doubles that I will be starting in about a week or so - no ill effects whatsoever. Minor niggles in my right hip flexor and left heel but I think they are more from going through the motions again and adapting to the POSE method - both symptoms dissipated within 5 minutes of the start of the run. Also learning how to keep my feet further back in the stride cycle again - just so much easier on the knees and feet.
Thursday, December 22nd:
5:00 pm, 53 degrees, 65%, calm. Hialeah-Cooper Landing-Chapel Loop. Nike Pegasus 28.
5m steady
Amazingly strong. 100% back. Plus I ran in shorts. In winter. In New Jersey. I am so confused.
Friday, December 23rd:
5:30 am, 48 degrees, 90%, 0-15mph. Neighborhood. Nike Dual Fusion ST 2.
4m easy
Light rain. Smoother and smoother each day. Don't want this feeling to go away.
Saturday, December 24th:
6:10 am, 33 degrees, 65%, calm. Church-Coles(L)-Maple(L)-Neighborhood. Nike Pegasus 28.
7m easy - 7:46 average.
Explored a new route so I wore the Garmin but didn't check splits until after the run. Amazingly metronome-like (8:05 7:48 46 44 47 42 31). Still fresh after 8 days of running, but I will enjoy the day off for Christmas tomorrow.
Weekly Total (8 days): 39 miles
Great to finally be back! Refreshing to know that I can give myself a 2-3 week break from no running (even when forced!) and get back on the saddle ready to ride. Next week, I look forward to re-introducing several days of doubles. Merry Christmas everyone (like anybody reads this besides me anyway!). :)
Friday, December 16, 2011
The Wonders of Massage Therapy
So I haven't really been running consistently since the Philly Marathon due to my left IT band. I run easy for 2-3 miles, it gets tight, I stop running for a few days. I use a foam roller, I do yoga, the IT band feels well enough to run again, go out for 2-3 miles, same thing - tightness. I finally take 5 days off of no running, which means cumulatively I have run about a marathon worth of miles in the almost 4 weeks since the marathon. I buy a latex band and do some stretching. Improvement, but still lingering. Finally, I break down and shell out the money for a massage therapist.
Well worth the money spent. It was like instant relief - and not even painful. I highly recommend a massage therapist, especially one that specializes in Reflexology and Active Release Therapy, for any one with IT band issues. And if you need a local reference, see Holly Magill at Be Well Massage Therapy in Haddonfield. You can thank me for it later.
Well worth the money spent. It was like instant relief - and not even painful. I highly recommend a massage therapist, especially one that specializes in Reflexology and Active Release Therapy, for any one with IT band issues. And if you need a local reference, see Holly Magill at Be Well Massage Therapy in Haddonfield. You can thank me for it later.
Saturday, December 10, 2011
Winter Base Training, Week 2
Monday, December 5th:
Day off. Long day at work. IT band very tight/sore. At night, I tried some yoga stretches and icing. Provided temporary relief, but no major improvement.
Tuesday, December 6th:
Day off. IT band still sore and tight. I am aware of it during the day at work, even just sitting and walking around. Not particularly painful at all - maybe 4 on a scale of 10. The yoga and stretching does seem to help open it up - just very gradually.
Wednesday, December 7th:
Day off. Still recuperating. I am surprised at this point that I don't really have a desire to rush back out on the roads. I think my brain and body are actually on the same wavelength for once. However long my IT band tells me to not run is how long I am going to not run.
Thursday, December 8th:
I finally have time to get to the store to buy a foam roller. While the yoga and stretching have slowly opened up the IT band, the foam roller is like a godsend. Really targets the tight areas and opens them up immediately. I wasn't even aware of the IT band for several hours after using the roller. May test the roads tomorrow.
Friday, December 9th:
1:25 pm, 50 degrees, 65%, 5-15mph. Neighborhood. Nike Pegasus 28.
2m rejuvenation pace - 8:33 average.
Did a foam roller session after lunch and then headed out for a very EASY run. Took it super slow, focused on maintaining good form/posture, and was cognizant of my foot strike. Kept waiting for the IT band to tighten up at some point but it never did. Did another session of the foam roller and yoga afterward. Cautiously optimistic that the tightness is starting to finally go away. I do have some bruising along my left quad now, probably from working out the knots, so it's hard to tell which soreness is bruising of the muscle and which soreness is still coming from the IT band itself.
Saturday, December 10th:
6:30 am, 41 degrees, 60%, 0-5mph. Neighborhood. Nike Pegasus 28.
3m rejuvenation pace - 8:23 average.
Woke up with full range of motion. Had to stay quiet as everybody else was still sleeping, so I just did some active stretching before the run and not the roller today. I am not sure if it was the darkness, the bruising along my thigh, or just my over active imagination, but I was aware of my IT band the entire run. Not soreness, not tightness per se, just aware as if I was waiting the whole time for something to happen. I went a mile further than I did yesterday, so to me that's progress. I was able to use the roller afterward and I did still have some tight spots along the IT band but not nearly as bad as before. Felt good to work them out. Will do some more of the rolling and stretching later today and see if I can make it 4 miles tomorrow.
Sunday, December 11th:
1:30 pm, 39 degrees, 40%, calm. Neighborhood. Nike Dual Fusion ST2
2m easy (BOF) - 7:19 average.
Well, I didn't make it four miles today, but I did run much faster and smoother than I have been running lately. Love, love, love these new shoes - light, responsive, grip the road nicely, and best of all $47.99 after all my Kohl's card discounts. Like yesterday, I was aware of the IT band, but it wasn't hurting per se. I did an awful lot of yoga and stretching last night - about an hour's worth. Went to bed feeling like I had been through a war. When I got up, my leg felt dead - not painful, just like it had no energy left in it. I think the faster running today actually helped it, and I am now able to incorporate some hamstring curls and leg extensions to try to strengthen the surrounding muscles. Slowly but surely I am getting there. Just wish I could settle into a familiar routine. I definitely appreciate running more now that I can't do it as much as I want.
Weekly Total: 7 miles
What else is there to say? As soon as the IT band feels normal again, I'll pick up the mileage.
Day off. Long day at work. IT band very tight/sore. At night, I tried some yoga stretches and icing. Provided temporary relief, but no major improvement.
Tuesday, December 6th:
Day off. IT band still sore and tight. I am aware of it during the day at work, even just sitting and walking around. Not particularly painful at all - maybe 4 on a scale of 10. The yoga and stretching does seem to help open it up - just very gradually.
Wednesday, December 7th:
Day off. Still recuperating. I am surprised at this point that I don't really have a desire to rush back out on the roads. I think my brain and body are actually on the same wavelength for once. However long my IT band tells me to not run is how long I am going to not run.
Thursday, December 8th:
I finally have time to get to the store to buy a foam roller. While the yoga and stretching have slowly opened up the IT band, the foam roller is like a godsend. Really targets the tight areas and opens them up immediately. I wasn't even aware of the IT band for several hours after using the roller. May test the roads tomorrow.
Friday, December 9th:
1:25 pm, 50 degrees, 65%, 5-15mph. Neighborhood. Nike Pegasus 28.
2m rejuvenation pace - 8:33 average.
Did a foam roller session after lunch and then headed out for a very EASY run. Took it super slow, focused on maintaining good form/posture, and was cognizant of my foot strike. Kept waiting for the IT band to tighten up at some point but it never did. Did another session of the foam roller and yoga afterward. Cautiously optimistic that the tightness is starting to finally go away. I do have some bruising along my left quad now, probably from working out the knots, so it's hard to tell which soreness is bruising of the muscle and which soreness is still coming from the IT band itself.
Saturday, December 10th:
6:30 am, 41 degrees, 60%, 0-5mph. Neighborhood. Nike Pegasus 28.
3m rejuvenation pace - 8:23 average.
Woke up with full range of motion. Had to stay quiet as everybody else was still sleeping, so I just did some active stretching before the run and not the roller today. I am not sure if it was the darkness, the bruising along my thigh, or just my over active imagination, but I was aware of my IT band the entire run. Not soreness, not tightness per se, just aware as if I was waiting the whole time for something to happen. I went a mile further than I did yesterday, so to me that's progress. I was able to use the roller afterward and I did still have some tight spots along the IT band but not nearly as bad as before. Felt good to work them out. Will do some more of the rolling and stretching later today and see if I can make it 4 miles tomorrow.
Sunday, December 11th:
1:30 pm, 39 degrees, 40%, calm. Neighborhood. Nike Dual Fusion ST2
2m easy (BOF) - 7:19 average.
Well, I didn't make it four miles today, but I did run much faster and smoother than I have been running lately. Love, love, love these new shoes - light, responsive, grip the road nicely, and best of all $47.99 after all my Kohl's card discounts. Like yesterday, I was aware of the IT band, but it wasn't hurting per se. I did an awful lot of yoga and stretching last night - about an hour's worth. Went to bed feeling like I had been through a war. When I got up, my leg felt dead - not painful, just like it had no energy left in it. I think the faster running today actually helped it, and I am now able to incorporate some hamstring curls and leg extensions to try to strengthen the surrounding muscles. Slowly but surely I am getting there. Just wish I could settle into a familiar routine. I definitely appreciate running more now that I can't do it as much as I want.
Weekly Total: 7 miles
What else is there to say? As soon as the IT band feels normal again, I'll pick up the mileage.
Monday, November 28, 2011
Winter Base Training, Week 1
Monday, November 28th:
1:15 pm, 70 degrees, 50%, 0-15mph. Dicks-Toys R Us-Walmart. Nike Pegasus 28.
5m easy (BOF) - 7:51 average.
So I haven't run a step in the week since the marathon. I have been eating non-stop. My scale tells me I have put on 7 lbs in 7 days - although it feels more like 15. But the aches and pains are all gone, the weather is beautiful, and I have a new pair of running shoes calling my name. I had to run some errands at various stores and figured, "Why not just RUN my errands at the stores?"
The pace felt incredibly slow, but it was fun to be back out on the road. I was honestly very surprised I averaged under 8:00/mi pace, because I sure felt like I was running about 8:30-45/mi. I guess that's a testament to my aerobic fitness after completing 2 marathons in 5 weeks. Good news, though, is no soreness or aches afterward. Everything felt great.
My plan over the next 6+ weeks is to build my mileage back up to the 60+ mile/week range before tackling faster stuff. Plenty of time to let my body recover properly and gradually build up speed again. My next scheduled races will be a 5K and a half-marathon in late March, but they will be more preparatory races than target races. Right now, I am targeting a fast 10 miler in May (Broad Street), an 8K in June (Scott Coffee), a 5K in July (Firecracker), and a half-marathon in September (Distance Run). Today, 5 miles at 7:51/mi was a solid enough effort. :)
Tuesday, November 29th:
5:40 am, 61 degrees, 90%, 5-10 mph. Rain. Neighborhood. Nike Pegasus 28.
3m rejuvenation pace (BOF) - 8:28 average.
This was the pace I was expecting yesterday. Aerobically, felt great the entire way - felt like a warm-up jog. Left heel was a little sore the first 1/2 mile but subsided. More worrisome was my left knee - a new pain - that was mildly sore the entire run. I had a lot of soreness in that knee for the first two days after the marathon, but then it completely disappeared -it feels like mild swelling of a ligament. Will monitor. Will take more time off if I have to. Was not really planning on running much this week anyway.
Wednesday, November 30th:
Day off. It's definitely my left IT Band that is sore/tight. I did a lot of rolling with the stick to the entire length of my IT Band from knee to hip. Pretty sore when I went to bed, but I hear that helps flush out toxins and remove scar tissue. Plan on resting until it feels good enough for another test run. Also doing some hip and calf strength drills to try to relieve some of the stress to that area.
Thursday, December 1st:
Day off. IT Band still sore, but I have full range of motion with no pain while walking. I sense that the strength drills are working and that this won't be a long lay off. Being extra cautious since I am just starting up again. I also feel like the short runs earlier in the week really helped shake off the sense of lethargy and rust I was feeling as of Sunday. I once again feel like a runner who happens to be taking the day off rather than just a slob who is eating too much. :)
Friday, December 2nd:
8:30 pm, 45 degrees, 50%, 5-10mph. Neighborhood. Nike Pegasus 28.
3m easy - 7:53 average.
I focused on staying light on my feet, keeping a shorter stride, and diligently working on 180 steps per minute. I also switched to a bit of a higher arm carriage and more pronounced arm swing half way through the run, which seemed to ease the effort. IT Band held up, no major discomfort after ward. Will see how I feel tomorrow. Glad the little test run today went well - I am happy even with these baby steps as they will eventually lead to more consistent miles.
Saturday, December 3rd:
8:15 am, 35 degrees, 60%, 5-10mph. Hialeah-CH Blvd-Neighborhood. Nike Pegasus 28.
4.5m easy (BOF) - 7:36 average.
This morning was absolutely perfect! Sun shining brightly, crisp cool air to breathe, legs loosening up, arm swing higher and stronger. I wish I could repeat this feeling every Saturday morning at 8:15 am, when I feel like I can accomplish anything and it is now only 9:00 am. I don't normally run routes that end in half-miles, but I just might have to make this a regular thing!
Sunday, December 4th:
7:30 am, 33 degrees, 90%, calm. CH Blvd-Hialeah-Neighborhood. Nike Pegasus 28.
4.5m easy (BOF) - 7:48 average.
Aerobically felt great, body feels strong, but I am still aware of my left IT Band - felt slightly aggravated after about two miles today. Not painful like before, but I am still aware of it. Was planning on running tomorrow and taking off Tuesday - may decide for some more down time if it doesn't improve.
Weekly Total: 20 miles
A bunch of short easy runs to shake off the rust. Glad to see my energy and motivation have returned - I really felt like a slob last Sunday after a week of nothing but heavy eating. I am a little discouraged about the IT Band thing, but it's so early in training that I would rather resolve it now than let it get worse. Will measure how it feels in the next few days/runs.
1:15 pm, 70 degrees, 50%, 0-15mph. Dicks-Toys R Us-Walmart. Nike Pegasus 28.
5m easy (BOF) - 7:51 average.
So I haven't run a step in the week since the marathon. I have been eating non-stop. My scale tells me I have put on 7 lbs in 7 days - although it feels more like 15. But the aches and pains are all gone, the weather is beautiful, and I have a new pair of running shoes calling my name. I had to run some errands at various stores and figured, "Why not just RUN my errands at the stores?"
The pace felt incredibly slow, but it was fun to be back out on the road. I was honestly very surprised I averaged under 8:00/mi pace, because I sure felt like I was running about 8:30-45/mi. I guess that's a testament to my aerobic fitness after completing 2 marathons in 5 weeks. Good news, though, is no soreness or aches afterward. Everything felt great.
My plan over the next 6+ weeks is to build my mileage back up to the 60+ mile/week range before tackling faster stuff. Plenty of time to let my body recover properly and gradually build up speed again. My next scheduled races will be a 5K and a half-marathon in late March, but they will be more preparatory races than target races. Right now, I am targeting a fast 10 miler in May (Broad Street), an 8K in June (Scott Coffee), a 5K in July (Firecracker), and a half-marathon in September (Distance Run). Today, 5 miles at 7:51/mi was a solid enough effort. :)
Tuesday, November 29th:
5:40 am, 61 degrees, 90%, 5-10 mph. Rain. Neighborhood. Nike Pegasus 28.
3m rejuvenation pace (BOF) - 8:28 average.
This was the pace I was expecting yesterday. Aerobically, felt great the entire way - felt like a warm-up jog. Left heel was a little sore the first 1/2 mile but subsided. More worrisome was my left knee - a new pain - that was mildly sore the entire run. I had a lot of soreness in that knee for the first two days after the marathon, but then it completely disappeared -it feels like mild swelling of a ligament. Will monitor. Will take more time off if I have to. Was not really planning on running much this week anyway.
Wednesday, November 30th:
Day off. It's definitely my left IT Band that is sore/tight. I did a lot of rolling with the stick to the entire length of my IT Band from knee to hip. Pretty sore when I went to bed, but I hear that helps flush out toxins and remove scar tissue. Plan on resting until it feels good enough for another test run. Also doing some hip and calf strength drills to try to relieve some of the stress to that area.
Thursday, December 1st:
Day off. IT Band still sore, but I have full range of motion with no pain while walking. I sense that the strength drills are working and that this won't be a long lay off. Being extra cautious since I am just starting up again. I also feel like the short runs earlier in the week really helped shake off the sense of lethargy and rust I was feeling as of Sunday. I once again feel like a runner who happens to be taking the day off rather than just a slob who is eating too much. :)
Friday, December 2nd:
8:30 pm, 45 degrees, 50%, 5-10mph. Neighborhood. Nike Pegasus 28.
3m easy - 7:53 average.
I focused on staying light on my feet, keeping a shorter stride, and diligently working on 180 steps per minute. I also switched to a bit of a higher arm carriage and more pronounced arm swing half way through the run, which seemed to ease the effort. IT Band held up, no major discomfort after ward. Will see how I feel tomorrow. Glad the little test run today went well - I am happy even with these baby steps as they will eventually lead to more consistent miles.
Saturday, December 3rd:
8:15 am, 35 degrees, 60%, 5-10mph. Hialeah-CH Blvd-Neighborhood. Nike Pegasus 28.
4.5m easy (BOF) - 7:36 average.
This morning was absolutely perfect! Sun shining brightly, crisp cool air to breathe, legs loosening up, arm swing higher and stronger. I wish I could repeat this feeling every Saturday morning at 8:15 am, when I feel like I can accomplish anything and it is now only 9:00 am. I don't normally run routes that end in half-miles, but I just might have to make this a regular thing!
Sunday, December 4th:
7:30 am, 33 degrees, 90%, calm. CH Blvd-Hialeah-Neighborhood. Nike Pegasus 28.
4.5m easy (BOF) - 7:48 average.
Aerobically felt great, body feels strong, but I am still aware of my left IT Band - felt slightly aggravated after about two miles today. Not painful like before, but I am still aware of it. Was planning on running tomorrow and taking off Tuesday - may decide for some more down time if it doesn't improve.
Weekly Total: 20 miles
A bunch of short easy runs to shake off the rust. Glad to see my energy and motivation have returned - I really felt like a slob last Sunday after a week of nothing but heavy eating. I am a little discouraged about the IT Band thing, but it's so early in training that I would rather resolve it now than let it get worse. Will measure how it feels in the next few days/runs.
Wednesday, November 23, 2011
Philadelphia Marathon: 2:59.50!
Standing at the Starting Line
I really didn't know what to expect when I stepped to the starting line. 5 weeks ago, I crashed and burned on a challenging Baltimore course by going out at an aggressive pace and not having a fail-safe fueling plan. The end result: I suffered a major left hamstring cramp after 18 miles and had to jog my way in to a disappointing 3:07 finishing time. I quickly re-grouped and targeted a better performance in Philly. Problem was, I wasn't exactly sure what mileage to run, what workouts to do, what formula to follow between the two races. So I kind of winged it, just doing what felt right.
Everything was great until the week of the race. I woke up to a terrible post-nasal drip/headache/chest cold on Monday. I slowly improved with each passing day, but I definitely was not feeling my best. By Friday, everything had subsided but the post-nasal drip, which meant I still couldn't breathe properly, but at least I wasn't achy all over. Saturday, it became an insatiable desire to cough. Not what I was hoping for during marathon week.
Because of Baltimore and because of the illness, I wasn't exactly sure what my race strategy should be. I was torn between sitting behind the 3 hour pace group the entire way, and if I made it to the finish, great - that meant I was a sub-3 hour marathon runner. Part of me felt like, screw it all, go out and race as hard as you can, and if you blow up again, well, you gave it another shot. I knew the prudent thing to do was the first option, the reckless thing to do was the second option so instead I married the two options together: I would sit behind the pace group for at least 10 miles and then pick up the pace from there if I felt good. The important thing is, I decided before the race I WOULD NOT LOOK AT MY WATCH ONCE FOR SPLITS. I was going to run the entire thing on feel, and when it felt right to make a move, I would make a move. I have always performed best in competition when I didn't worry about time and I just went out and raced.
So with all this in the back of my mind, I am waiting at the starting line for the horn to sound, and I realize I am completely calm. Knowing that I was going out conservatively took a lot of the weight off my shoulders. It also helped that I had some familiar faces to run with for the first part of the race: John Schwab, Mike Gozden, and Oleg Aliferov, three of my MDRP buddies, all standing there with me waiting for our mutual fates. In all honesty, it felt like I was about to embark on just another long run. Boy was I wrong.
NOTE: The following split times are approximations from my Garmin. I didn't check any of these splits throughout the race, only after the fact, so I am not sure how entirely accurate they are. But I figure they are close enough approximations for narrative purposes with a few seconds plus/minus margin of error.
The Pace Group: Miles 1-8
Mile 1: 7:03
The horn sounds and I walk my way up to the timing mat, paying close attention to how much time elapses between the horn and when I cross: about 20 seconds. (I made a mental note just in case this would come into play at the finish - MUCH more on that later.) The first mile was so congested, all I was concerned with was not running into somebody and falling down. The 3 hour pace group got lost in a sea oftraffic the first half mile or so, but I settled in at the back of the pack just before the first mile split.
Mile 2: 6:45
Mile 3: 6:46
I relaxed as much as possible and was glad to see how comfortable and easy the pace felt immediately (I wasn't sure how the breathing would go with the allergies). I made some small talk to pass the time, and stayed focused on my fueling plan. At 5K, I took my first 4 oz of water, which went very smoothly. Unlike Baltimore, I carried a 20 oz bottle of water on my fuel belt just so I could control the intervals at which I drank and, since it had a nozzle, I could control how much I actually got into my mouth - versus spilling all over myself.
Mile 4: 6:51
Mile 5: 6:49
There were lots of sharp turns the first 5.5 miles or so until we finally got to Chestnut Street and had a long straightaway. This is also the first area of the course since Mile 1 where the streets are lined with cheering spectators on both sides, which is a nice mental boost. Oleg and Schwab are still in the 3 hour pace group, while Mike Gozdan has dropped back a little to shoot for his goal of 3:05.
Mile 6: 6:34
To my surprise, I see some of my teammates who ran the NYC marathon - Tom Elliott, Rich Wojnar, Jim Price, and Terry Delaney - off to the side around the 6 mile mark. They all hooted and hollered as we made our way by. At this point, I am really psyched, because everything is going according to plan and it just feels so EASY.
At the 10K mark, I take my first Gu with another 4 oz of water. Again, everything goes down smoothly. I also ditch my running gloves, as I am definitely warmed up and getting a feel for the race. I couldn't be writing this script any better.
Mile 7: 6:48
Mile 8: 6:53
We come upon the first stage of the hilly section of the course, which has a few minor climbs in the University District. I have made my way up the front of the 3 hour pace group, where I am sitting behind the lead pacer. I can feel the pace starting to slow down and I am feeling REALLY good. Despite what I told myself before the race - that I would wait until after the 10 mile mark to make a move - I decide after 8 miles that the time is now.
On My Own and Moving Up: Miles 9-14
Mile 9: 6:40
Mile 10: 6:50
Mile 9 includes the hardest climb of the course - up Lansdowne Ave and winding around a bend for about 1/3 mile. I made sure to take the tangent, and I was immediately passing a lot of people. When I got to the top, I told myself to settle down and sit behind a pack for awhile. I take in a cup of Gatorade from one of the volunteers, and manage to get most of it in my mouth. When I passed the 10 mile mark, I caught a glimpse of the clock and I knew the math - I was running exactly about what I had hoped for the first 10 miles - approximately a 6:50 average pace.
Mile 11: 6:33
Mile 11 includes the sharpest downhill section of the course, which throws you down onto West River Drive, where you take a sharp U-turn and make your way back to the Art Museum and the Start/Finish area. At this point, I am focusing on just staying relaxed and finding a comfortable cadence/rhythm. I pass my NYC marathon friends again (they seem to be navigating to different sections of the course on bikes), and I hear Tom Elliott yell to me, "Stay calm, settle down." My thoughts exactly.
Mile 12: 6:46
Mile 13: 6:42
Mile 14: 6:38
I run behind some runners who are just doing the half marathon, and they are struggling to the finish while I am comfortably drafting off of them. At the 20K mark, I take in my second Gu with another 4 oz of water from my bottle - again, everything smoothly. I can start to hear the massive roar of the crowd that surrounds the Art Museum. I am really pumped, knowing that when I reach Lloyd Hall I will be just over halfway done, and it feels like I have hardly exerted any real effort. I have run from Lloyd Hall to Manayunk and back dozens of times on training runs, and I have to do it once more today at "just" marathon pace to call myself a sub 3 hour runner. I am feeling really pumped.
The Push to Manayunk and the Turnaround: Miles 15-20
Mile 15: 6:40
Mile 16: 6:40
As I am heading out to Manayunk, I notice there is a slight headwind, so I quickly find a couple of runners who I can run with and we take turns drafting off each other. One of the runners is a tiny young woman named Katie, who would turn out to be my main partner for the next 5 miles. I start to get warm, and I ditch my arm sleeves. Trouble is, I lose one of my Gu packs that was tucked under the right sleeve - which means I have only one left. I don't panic, but I know I will have to reconsider my fueling strategy the rest of the way. I try to take another 4 oz of Gatorade just after 15 miles (not quite as successfully this time, probably got half of it in me and the other half on me). When I pass the next aid station, they are handing out Gu packs and I grab one - however, it is a flavor and brand I have never had before. I decide to keep it, just in case I need it later. I focus back on the race, and remain calm and relaxed.
Mile 17: 6:34
Mile 18: 6:42
I pass my NYC friends again (man these guys seem to travel fast!) as I pass over the Falls Bridge. I slap them all a row of high fives as I run by, and I can tell they are really excited for me. As I make my way to the U-turn on the West River Drive side, I can see another one of my teammates, Colleen Tindall, who is running her first ever marathon and targeting 2:55. She is only about 15-20 seconds ahead of me, so I plan on slowly catching up to her and having a familiar face to run with for the last 10K. I also think that maybe I am running faster than I think I am, and could be on pace for a 2:56 or even 2:55. I cross back over the Falls Bridge and see my NYC friends again. They see I am catching up to Colleen and running strong, and they really let out a big yell. I am not sure which one of my friends was the victim, but I am so pumped at this point I run over to the side of the divider and give one of them the biggest smack of a high five ever! I am totally, totally jazzed at this point - probably the highest moment for me of the race.
Mile 19: 6:38
Mile 20: 6:51
At the 30K mark, I take my last Gu with another 4 oz of water from my bottle. Again, perfect intake. I catch Colleen around the 19 mile mark and tell her to try to relax and stay focused, we are going to work together to get to the finish. I also told her that since we had a slight headwind on the way out, we should have a tailwind on the way back - it will get easier. She hangs tough until about the 19.5 mile mark, and I can see she is starting to hurt. I feel really badly for her, because I know what it is like to get that far into a race at a quick pace and then start to fade. In the back of my mind, I am hoping she hasn't gone out too fast and really jeopardized a great finishing time. Feeling the pace really starting to dawdle, I make the tough decision to leave a friend on the pursuit of personal glory. I felt really terrible at the time I made this decision.
My spirits quickly lifted when I saw the Course Clock at the 20 mile mark. My math told me I just averaged about 6:40 pace for the last 10 miles, and I had but a 10K to go. 2:56-:57 might still be on the table!
The First Signs of Trouble: Miles 21-23
Mile 21: 6:41
Mile 22: 7:02
Mile 23: 7:01
I found the short woman, Katie, who I was running with earlier and latched onto her again for Mile 21. At this point, we are heading back toward the direction ofthe finish line , and on the other side of the road you can see the runners who are making their way to the turnaround close to Mile 20. I see Oleg and Mike both running really well, and I get psyched up again. I take in another Gatorade (again about only half the cup) and focus on falling into a rhythm with Katie.
In Baltimore, it was just after the 18 mile mark where suddenly I felt like I was shot in the back of my left hamstring and my whole leg started to seize up. This time it was a very minor tremor, but I felt the onset of the cramp in my left hamstring again around the 35K mark - the time I was due to take my last Gu. Decision time - do I take a flavor and brand of Gu I have never taken before and risk the chance that it doesn't sit well or that the sugar worsens the cramp? If I don't take the Gu, will the cramp get worse? I plug ahead, gingerly, and the cramp seems to subside, but I definitely have the urge to slow down. I forego the last Gu, throw it to the side of the road and decide to stick with what I know works - Gatorade and water. I start to hope I have enough and that the cramp doesn't return.
Mile 23 takes place back on Kelly Drive - familiar territory and landmarks. But I am not used to running it on the far left side of the road, nor with a bunch of much slower runners running at me from the opposite direction. I also notice that somehow there is quite a strong headwind blowing in our direction - literally, THE WINDS HAVE CHANGED! I bear down and focus ahead. I am losing touch with Katie, who is holding strong. I promised myself I wouldn't look at my watch for splits, that I would race, I would compete. So I keep looking ahead and keep moving forward. Just slower and slower by the step.
Holding On For Dear Life: Miles 24-26.2
Mile 24: 7:27
Mile 25: 7:28
Mile 26: 7:51
Last .2: 7:11
The last 5K or so of the race is a fog. I can remember specific details, but not exactly when or where they happened. Every 1/2 mile or so, my left hamstring threatens to seize. I think I try to take a cup of Gatorade or water at some point. I remember pouring the contents of my own water bottle over my legs and chest, trying to cool myself off as I feel my body starting to overheat - despite headwinds and 50 degree temps. I try to find someone, anyone to run behind, but it feels like I can't keep up with anybody - everyone seems to be passing me.
I look to the right side of the road at the much slower runners and start to think that even they might be moving faster than me at this point. I try to stay focused. I try to not have any negative thoughts. I came to race as hard as I could and a race is now what I got. Except it's a race to stay ahead of the 3 hour pace group and a race against the clock and against myself.
Somewhere around Mile 24.5(?) I see Jim Price for the last time. He tells me there is less than two miles to go, to hang tough and give it everything I got. I don't hear any cheers for the 3 hour pace group yet, so I know there is still time. I hit the 25 mile marker and do some quick math. If I get there by 2:50, I could still run 8:00/mi pace the last 1.2 miles and dip under 3 hours. Except the clock says 2:50.48, which means I have to run about 7:30/mi pace. At this point, I know it's going to be really close, but I don't have any more in me - I am going as fast as I can go.
With about 3/4 mile left, the 3 hour pace group catches me. I valiantly try to stay with them, which lasts for about 10 seconds. They are pulling away by the second and I know there is still just over a half mile to go in the race.
I can hear the crowd. I imagine my Mom waiting for me atthe finish line . I imagine my wife and my friends tracking me online and via their cell phones. I briefly think about the disappointment in Baltimore, and about all the long runs I had with my friends over the summer and early fall.
And some how, for the last 1/4 mile, despite my hamstring threatening with every step, I find another gear. Not a much faster gear, but a faster gear. I swing my arms wildly in front me like I am swatting at flies. My legs are cramping badly but responding to the sensory signals. I see the face of a friend in the crowd, Mickey Rosati. He has the look on his face like he is witnessing a slow death in the Roman Coliseum.
Finally, I see the clock. 2:59.45. I know I have about 25 seconds before I hitthe finish line . But I also remember it took me 20 seconds to get the starting line after the horn sounded. I have a brief disappointment that I am not going to have a finish line photo that has the clock showing less than 3 hours. But when I crossed the line with the clock saying 3:00.10, I knew I had done it. I held on, just barely.
Post-Race
At first, it doesn't sink in. I am just so glad I am not running anymore, but now I am stumbling about in the chute. I find a Mylar blanket. A nice volunteer places my finisher's medal around my neck. It feels like it's 10 lbs. I shuffle my way to the banana and granola bar station and quickly consume two of each. My strength starts to return. I find Oleg. He asked if I did it and I show him my watch, which I remembered to stop shortly after finishing. My watch says 2:59.53. He congratulates me and I congratulate him. He's completed his 4th(!) marathon of the season and in a new PR.
I make my way to the Gear Check stand and get my bag, which has a water bottle in it. I take a few sips, but I am not really thirsty. I find a street corner where I can finally sit down and take off my shoes and rest. One of the NYC guys, Rich Wojnar, finds me and congratulates me. He shows me his cell phone with the Runner Tracking Update: Casey Coleman Finishing Time 2:59.50. It finally starts to sink in what I just did. Rich tells me that no matter what happens in the future, I can say I ran a marathon in less than 3 hours. And he's right. I also find out that Collen hung on for a 3:00.31 finish! I wish I had the chance to congratulate her, because I can't imagine how she held form that well for that long in her FIRST marathon. But I am exhausted, and after finding my Mom and sister back atthe finish line , I head home for recovery.
Looking back, I probably should have waited a bit longer to make my move. When I got home and looked at the results, I found out that the girl Katie ran 2:58.29. Most of the 3 hour pace group guys who survived to the finish ran 2:59.10 or so. I think if everything went perfectly (including not losing my 4th Gu, which would have been nice to have), I probably had about a 2:58.10-2:58.40 in me on that particular day. But I am in NO WAY disappointed. I am glad it unfolded the way it did. I am glad I had to hurt and work hard to EARN my 2:59.50. I know I gave it everything I had. And that means everything.
I really didn't know what to expect when I stepped to the starting line. 5 weeks ago, I crashed and burned on a challenging Baltimore course by going out at an aggressive pace and not having a fail-safe fueling plan. The end result: I suffered a major left hamstring cramp after 18 miles and had to jog my way in to a disappointing 3:07 finishing time. I quickly re-grouped and targeted a better performance in Philly. Problem was, I wasn't exactly sure what mileage to run, what workouts to do, what formula to follow between the two races. So I kind of winged it, just doing what felt right.
Everything was great until the week of the race. I woke up to a terrible post-nasal drip/headache/chest cold on Monday. I slowly improved with each passing day, but I definitely was not feeling my best. By Friday, everything had subsided but the post-nasal drip, which meant I still couldn't breathe properly, but at least I wasn't achy all over. Saturday, it became an insatiable desire to cough. Not what I was hoping for during marathon week.
Because of Baltimore and because of the illness, I wasn't exactly sure what my race strategy should be. I was torn between sitting behind the 3 hour pace group the entire way, and if I made it to the finish, great - that meant I was a sub-3 hour marathon runner. Part of me felt like, screw it all, go out and race as hard as you can, and if you blow up again, well, you gave it another shot. I knew the prudent thing to do was the first option, the reckless thing to do was the second option so instead I married the two options together: I would sit behind the pace group for at least 10 miles and then pick up the pace from there if I felt good. The important thing is, I decided before the race I WOULD NOT LOOK AT MY WATCH ONCE FOR SPLITS. I was going to run the entire thing on feel, and when it felt right to make a move, I would make a move. I have always performed best in competition when I didn't worry about time and I just went out and raced.
So with all this in the back of my mind, I am waiting at the starting line for the horn to sound, and I realize I am completely calm. Knowing that I was going out conservatively took a lot of the weight off my shoulders. It also helped that I had some familiar faces to run with for the first part of the race: John Schwab, Mike Gozden, and Oleg Aliferov, three of my MDRP buddies, all standing there with me waiting for our mutual fates. In all honesty, it felt like I was about to embark on just another long run. Boy was I wrong.
NOTE: The following split times are approximations from my Garmin. I didn't check any of these splits throughout the race, only after the fact, so I am not sure how entirely accurate they are. But I figure they are close enough approximations for narrative purposes with a few seconds plus/minus margin of error.
The Pace Group: Miles 1-8
Mile 1: 7:03
The horn sounds and I walk my way up to the timing mat, paying close attention to how much time elapses between the horn and when I cross: about 20 seconds. (I made a mental note just in case this would come into play at the finish - MUCH more on that later.) The first mile was so congested, all I was concerned with was not running into somebody and falling down. The 3 hour pace group got lost in a sea of
Mile 2: 6:45
Mile 3: 6:46
I relaxed as much as possible and was glad to see how comfortable and easy the pace felt immediately (I wasn't sure how the breathing would go with the allergies). I made some small talk to pass the time, and stayed focused on my fueling plan. At 5K, I took my first 4 oz of water, which went very smoothly. Unlike Baltimore, I carried a 20 oz bottle of water on my fuel belt just so I could control the intervals at which I drank and, since it had a nozzle, I could control how much I actually got into my mouth - versus spilling all over myself.
Mile 4: 6:51
Mile 5: 6:49
There were lots of sharp turns the first 5.5 miles or so until we finally got to Chestnut Street and had a long straightaway. This is also the first area of the course since Mile 1 where the streets are lined with cheering spectators on both sides, which is a nice mental boost. Oleg and Schwab are still in the 3 hour pace group, while Mike Gozdan has dropped back a little to shoot for his goal of 3:05.
Mile 6: 6:34
To my surprise, I see some of my teammates who ran the NYC marathon - Tom Elliott, Rich Wojnar, Jim Price, and Terry Delaney - off to the side around the 6 mile mark. They all hooted and hollered as we made our way by. At this point, I am really psyched, because everything is going according to plan and it just feels so EASY.
At the 10K mark, I take my first Gu with another 4 oz of water. Again, everything goes down smoothly. I also ditch my running gloves, as I am definitely warmed up and getting a feel for the race. I couldn't be writing this script any better.
Mile 7: 6:48
Mile 8: 6:53
We come upon the first stage of the hilly section of the course, which has a few minor climbs in the University District. I have made my way up the front of the 3 hour pace group, where I am sitting behind the lead pacer. I can feel the pace starting to slow down and I am feeling REALLY good. Despite what I told myself before the race - that I would wait until after the 10 mile mark to make a move - I decide after 8 miles that the time is now.
On My Own and Moving Up: Miles 9-14
Mile 9: 6:40
Mile 10: 6:50
Mile 9 includes the hardest climb of the course - up Lansdowne Ave and winding around a bend for about 1/3 mile. I made sure to take the tangent, and I was immediately passing a lot of people. When I got to the top, I told myself to settle down and sit behind a pack for awhile. I take in a cup of Gatorade from one of the volunteers, and manage to get most of it in my mouth. When I passed the 10 mile mark, I caught a glimpse of the clock and I knew the math - I was running exactly about what I had hoped for the first 10 miles - approximately a 6:50 average pace.
Mile 11: 6:33
Mile 11 includes the sharpest downhill section of the course, which throws you down onto West River Drive, where you take a sharp U-turn and make your way back to the Art Museum and the Start/Finish area. At this point, I am focusing on just staying relaxed and finding a comfortable cadence/rhythm. I pass my NYC marathon friends again (they seem to be navigating to different sections of the course on bikes), and I hear Tom Elliott yell to me, "Stay calm, settle down." My thoughts exactly.
Mile 12: 6:46
Mile 13: 6:42
Mile 14: 6:38
I run behind some runners who are just doing the half marathon, and they are struggling to the finish while I am comfortably drafting off of them. At the 20K mark, I take in my second Gu with another 4 oz of water from my bottle - again, everything smoothly. I can start to hear the massive roar of the crowd that surrounds the Art Museum. I am really pumped, knowing that when I reach Lloyd Hall I will be just over halfway done, and it feels like I have hardly exerted any real effort. I have run from Lloyd Hall to Manayunk and back dozens of times on training runs, and I have to do it once more today at "just" marathon pace to call myself a sub 3 hour runner. I am feeling really pumped.
The Push to Manayunk and the Turnaround: Miles 15-20
Mile 15: 6:40
Mile 16: 6:40
As I am heading out to Manayunk, I notice there is a slight headwind, so I quickly find a couple of runners who I can run with and we take turns drafting off each other. One of the runners is a tiny young woman named Katie, who would turn out to be my main partner for the next 5 miles. I start to get warm, and I ditch my arm sleeves. Trouble is, I lose one of my Gu packs that was tucked under the right sleeve - which means I have only one left. I don't panic, but I know I will have to reconsider my fueling strategy the rest of the way. I try to take another 4 oz of Gatorade just after 15 miles (not quite as successfully this time, probably got half of it in me and the other half on me). When I pass the next aid station, they are handing out Gu packs and I grab one - however, it is a flavor and brand I have never had before. I decide to keep it, just in case I need it later. I focus back on the race, and remain calm and relaxed.
Mile 17: 6:34
Mile 18: 6:42
I pass my NYC friends again (man these guys seem to travel fast!) as I pass over the Falls Bridge. I slap them all a row of high fives as I run by, and I can tell they are really excited for me. As I make my way to the U-turn on the West River Drive side, I can see another one of my teammates, Colleen Tindall, who is running her first ever marathon and targeting 2:55. She is only about 15-20 seconds ahead of me, so I plan on slowly catching up to her and having a familiar face to run with for the last 10K. I also think that maybe I am running faster than I think I am, and could be on pace for a 2:56 or even 2:55. I cross back over the Falls Bridge and see my NYC friends again. They see I am catching up to Colleen and running strong, and they really let out a big yell. I am not sure which one of my friends was the victim, but I am so pumped at this point I run over to the side of the divider and give one of them the biggest smack of a high five ever! I am totally, totally jazzed at this point - probably the highest moment for me of the race.
Mile 19: 6:38
Mile 20: 6:51
At the 30K mark, I take my last Gu with another 4 oz of water from my bottle. Again, perfect intake. I catch Colleen around the 19 mile mark and tell her to try to relax and stay focused, we are going to work together to get to the finish. I also told her that since we had a slight headwind on the way out, we should have a tailwind on the way back - it will get easier. She hangs tough until about the 19.5 mile mark, and I can see she is starting to hurt. I feel really badly for her, because I know what it is like to get that far into a race at a quick pace and then start to fade. In the back of my mind, I am hoping she hasn't gone out too fast and really jeopardized a great finishing time. Feeling the pace really starting to dawdle, I make the tough decision to leave a friend on the pursuit of personal glory. I felt really terrible at the time I made this decision.
My spirits quickly lifted when I saw the Course Clock at the 20 mile mark. My math told me I just averaged about 6:40 pace for the last 10 miles, and I had but a 10K to go. 2:56-:57 might still be on the table!
The First Signs of Trouble: Miles 21-23
Mile 21: 6:41
Mile 22: 7:02
Mile 23: 7:01
I found the short woman, Katie, who I was running with earlier and latched onto her again for Mile 21. At this point, we are heading back toward the direction of
In Baltimore, it was just after the 18 mile mark where suddenly I felt like I was shot in the back of my left hamstring and my whole leg started to seize up. This time it was a very minor tremor, but I felt the onset of the cramp in my left hamstring again around the 35K mark - the time I was due to take my last Gu. Decision time - do I take a flavor and brand of Gu I have never taken before and risk the chance that it doesn't sit well or that the sugar worsens the cramp? If I don't take the Gu, will the cramp get worse? I plug ahead, gingerly, and the cramp seems to subside, but I definitely have the urge to slow down. I forego the last Gu, throw it to the side of the road and decide to stick with what I know works - Gatorade and water. I start to hope I have enough and that the cramp doesn't return.
Mile 23 takes place back on Kelly Drive - familiar territory and landmarks. But I am not used to running it on the far left side of the road, nor with a bunch of much slower runners running at me from the opposite direction. I also notice that somehow there is quite a strong headwind blowing in our direction - literally, THE WINDS HAVE CHANGED! I bear down and focus ahead. I am losing touch with Katie, who is holding strong. I promised myself I wouldn't look at my watch for splits, that I would race, I would compete. So I keep looking ahead and keep moving forward. Just slower and slower by the step.
Holding On For Dear Life: Miles 24-26.2
Mile 24: 7:27
Mile 25: 7:28
Mile 26: 7:51
Last .2: 7:11
The last 5K or so of the race is a fog. I can remember specific details, but not exactly when or where they happened. Every 1/2 mile or so, my left hamstring threatens to seize. I think I try to take a cup of Gatorade or water at some point. I remember pouring the contents of my own water bottle over my legs and chest, trying to cool myself off as I feel my body starting to overheat - despite headwinds and 50 degree temps. I try to find someone, anyone to run behind, but it feels like I can't keep up with anybody - everyone seems to be passing me.
I look to the right side of the road at the much slower runners and start to think that even they might be moving faster than me at this point. I try to stay focused. I try to not have any negative thoughts. I came to race as hard as I could and a race is now what I got. Except it's a race to stay ahead of the 3 hour pace group and a race against the clock and against myself.
Somewhere around Mile 24.5(?) I see Jim Price for the last time. He tells me there is less than two miles to go, to hang tough and give it everything I got. I don't hear any cheers for the 3 hour pace group yet, so I know there is still time. I hit the 25 mile marker and do some quick math. If I get there by 2:50, I could still run 8:00/mi pace the last 1.2 miles and dip under 3 hours. Except the clock says 2:50.48, which means I have to run about 7:30/mi pace. At this point, I know it's going to be really close, but I don't have any more in me - I am going as fast as I can go.
With about 3/4 mile left, the 3 hour pace group catches me. I valiantly try to stay with them, which lasts for about 10 seconds. They are pulling away by the second and I know there is still just over a half mile to go in the race.
I can hear the crowd. I imagine my Mom waiting for me at
And some how, for the last 1/4 mile, despite my hamstring threatening with every step, I find another gear. Not a much faster gear, but a faster gear. I swing my arms wildly in front me like I am swatting at flies. My legs are cramping badly but responding to the sensory signals. I see the face of a friend in the crowd, Mickey Rosati. He has the look on his face like he is witnessing a slow death in the Roman Coliseum.
Finally, I see the clock. 2:59.45. I know I have about 25 seconds before I hit
Post-Race
At first, it doesn't sink in. I am just so glad I am not running anymore, but now I am stumbling about in the chute. I find a Mylar blanket. A nice volunteer places my finisher's medal around my neck. It feels like it's 10 lbs. I shuffle my way to the banana and granola bar station and quickly consume two of each. My strength starts to return. I find Oleg. He asked if I did it and I show him my watch, which I remembered to stop shortly after finishing. My watch says 2:59.53. He congratulates me and I congratulate him. He's completed his 4th(!) marathon of the season and in a new PR.
I make my way to the Gear Check stand and get my bag, which has a water bottle in it. I take a few sips, but I am not really thirsty. I find a street corner where I can finally sit down and take off my shoes and rest. One of the NYC guys, Rich Wojnar, finds me and congratulates me. He shows me his cell phone with the Runner Tracking Update: Casey Coleman Finishing Time 2:59.50. It finally starts to sink in what I just did. Rich tells me that no matter what happens in the future, I can say I ran a marathon in less than 3 hours. And he's right. I also find out that Collen hung on for a 3:00.31 finish! I wish I had the chance to congratulate her, because I can't imagine how she held form that well for that long in her FIRST marathon. But I am exhausted, and after finding my Mom and sister back at
Looking back, I probably should have waited a bit longer to make my move. When I got home and looked at the results, I found out that the girl Katie ran 2:58.29. Most of the 3 hour pace group guys who survived to the finish ran 2:59.10 or so. I think if everything went perfectly (including not losing my 4th Gu, which would have been nice to have), I probably had about a 2:58.10-2:58.40 in me on that particular day. But I am in NO WAY disappointed. I am glad it unfolded the way it did. I am glad I had to hurt and work hard to EARN my 2:59.50. I know I gave it everything I had. And that means everything.
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