Monday, October 24th:
5:35 am, 42 degrees, 90%, calm. Kilmer Loop. Nike Pegasus 27+ (Red).
6m rejuvenation pace - 8:20 average.
A welcome treat to allow myself to take a run VERY SLOWLY. No bad aches or pains from yesterday, just general soreness. I could really get used to these 40+ degree mornings.
Tuesday, October 25th:
Day off. Had planned for another easy 6 miles at rejuvenation pace, but opted for the sleep instead. Good decision.
Wednesday, October 26th:
4:35 am, 48 degrees, 80%, 5-10mph. Cherry Hill West Track.
2m warm up, 6x1200 (goal 4:18) w/400 jogs (goal 2:15), 2m cool down
Actual splits: (4:20 19 17 18 17 07) Actual recovery splits (2:17 13 12 11 12 18)
Felt refreshed after my day off yesterday. Left ankle was a little sore during the warm up, but felt fine during the workout. It had been forever since my last actual track workout, so it took a few reps to get a feel for the right pace. I ran full effort for the last rep without checking my splits, and surprised I still had that much left in the tank. Great workout, great confidence booster that I am recovering well for Philly.
Thursday, October 27th:
4:15 am, 57 degrees, 85%, 0-5mph. Home-Tavistock (L)-Home. Adidas Marathon 10.
12m easy (BOF) - 7:44 average.
Warmer than it has been. Light mist falling for portions of the run, which was nice. But that did leave some of the roads kind of slick. Left heel was sore again for about a mile, but then it loosened up once I got into a rhythm. Playing around with my fuel strategy - no Gu today. Took only water at 4m/8m. Finished the last 3+ miles very strong. I think I need to add more of these longer mid-week runs the next marathon cycle (which hopefully will be a LONG way away after Philly). :)
Friday, October 28th:
5:45 am, 37 degrees, 70%, 5-10 mph. Moorestown. New Balance 890.
7m easy - 7:17 average. 8x100m strides after - total of 8 miles +.
That's right - 20 degrees colder this morning than yesterday! Brrr! Ran with Tom Elliott and the group, had good marathon chat, felt really strong the entire run. The strides felt unbelievably great, wanted to really let loose, but reined myself in. I haven't felt stronger and more confident as a runner in long time. Pace doesn't matter, time doesn't matter, I FEEL great. Really looking forward to Philly now and targeting sub-3 hours.
Saturday, October 29th:
5:15 am, 41 degrees, 80%, 5-15 mph. Kilmer Loop. Nike Pegasus 27+ (Red).
6m rejuvenation pace - about 8:15 average (No Garmin).
A cold, rainy, miserable morning. Left ankle was sore again for about 2 miles before it finally loosened up. Finished strong the last mile. The kind of run where you are glad you got the miles in and you are finished. Not pretty.
Sunday, October 30th:
6:00 am, 33-35 degrees, 80%, 5-15 mph. Moorestown. Adidas Marathon 10 B.
23.3m easy PROG - 7:41 average.
Sometimes, you just can't explain running. You take it for what it is. Today I felt like I could run forever. I purposely did not eat anything beforehand, drank a cup of coffee 90 minutes prior, and then took 4 oz of water only every 3 miles. No Gu, no Gatorade, nothing. Wanted to get used to burning fat and feeling the effects. Well, I never felt the effects, even after 3 hours of running. In fact, my last 4 miles were the fastest and they felt like I was jogging. Running with a huge pack the second half of the run really helped, but still, I was surprised how strong I felt today. And I get the day off tomorrow! What a feeling!
Weekly Total: 65m +
I am still surprised at how quickly things have fallen into place after Baltimore. I keep waking up each morning waiting to feel really lousy, but each day it doesn't happen. It's like the anti-Groundhog Day, where every morning I wake up to the same great feeling. I am going to ride this out for however long it lasts - hopefully to the end of the Philly Marathon.
Monday, October 24, 2011
Wednesday, October 19, 2011
Philadelphia Marathon Training, the Rebound
Wednesday, October 19th:
7:30 pm, 64 degrees, 95%, 10-15mph. Neighborhood. Nike Pegasus 27+ (Red).
3m easy (BOF) - 7:35 average.
So after taking a few days off to recover from last Saturday's marathon, I was eager to see what running would feel like again. I actually felt like I could have run the past couple days, but I didn't want to rush things any more than I am already doing. So I went out for an easy jog in the night rain. I LOVE night rain runs. I feel like I disappear into the night and that the rain envelops me.
I can't believe how strong and recovered I feel already. It's like I never ran a marathon on Saturday, or I didn't take a break the last few days. I picked up right where I left off, which is a good sign since I have already made up my mind to run the Philly marathon in 4 1/2 more weeks. Tonight I felt like I could run forever. On November 20th, I will.
Thursday, October 20th:
2:00 pm, 62 degrees, 50%, 15-20mph. Maple Shade Loop (S). Nike Pegasus 27+ (Red).
5m easy (BOFM) - 7:30 average.
Same story as yesterday - felt like I was going much slower, but the pace was surprisingly easy. Super windy today, but the effort was very minimal. Odd combination of stiffness/soreness yet strength in my legs. Probably still flushing out some lactate, but I feel very smooth in motion.
Friday, October 21st:
5:45 am, 52 degrees, 60%, 10-20 mph. Moorestown. Adidas Marathon 10.
8m easy (BOF) - 7:30 average.
All the lactate is finally flushed out of the system. Great to run with the group this morning. Despite the chill/wind, felt very relaxed and easy. Conversational pace the whole way. 100% back after 1 week - very happy.
Saturday, October 22nd:
6:00 am, 43 degrees, 90%, calm. Home-Tavistock (S)-Home. New Balance 890.
10m easy (BOF) - 7:47 average.
A chilly start to the morning, but a welcome treat! First time this season I have had to bust out the compression tights and zip-up reflective jacket. Even started the run with gloves - which is rare for me.
In some ways, I am rather glad that Baltimore turned out the way that it did. Because my half-marathon was canceled in August, I hadn't run in any "race" situation since June, which is a long time. Racing 18 miles at Baltimore and then essentially "cooling down" for the last 8 miles gave me the opportunity to have that racing feel without absolutely destroying my body, allowing me to compete at Philly in 4 more weeks. I have a greater sense of what to expect now, as the memory will be fresh in my mind. I also now get to extend my training into the part of fall that I cherish - the turning of the leaves, the crisper mornings, the bringing of the year to the end. I don't think of it so much as a second chance, but a more opportune moment to capitalize on my cycle of fitness.
I find each run now to be an extra blessing, a moment to savor. Running not just for training's sake, but for the pure enjoyment. I really enjoyed my 10 mile run by myself this morning, even though it wasn't fast, or difficult, or challenging even. And I am sure I will enjoy even more the longer run I have planned with some friends for tomorrow. "Yesterday is history. Tomorrow is a mystery. But today is a gift, and that is why it's called the present."
Sunday, October 23rd:
6:30 am, 40-46 degrees, 70%, calm. Pearl Croft-Park-Tavistock-HH-Tavistock. Adidas Marathon 10 B.
18.5m easy (group pace) - 7:18 average.
Another chilly start, but actually perfect conditions for marathoning. No wind of which to speak, hardly any sun, comfortable temps once we got moving. Today was another nice confidence booster. To get in a solid long run just 8 days after Baltimore is a big plus. That means I will be able to get in 3 total runs of 18+ miles before tapering for Philly. It doesn't really make any sense but I feel stronger and stronger with each run. Of course, having the group to keep me company today eased quite a bit of the load and effort level. Seeing how well everybody else is training is also a great motivating factor.
Weekly Total: 44.5 miles
Obviously very happy with the recovery/rebound this week. Taking it day by day, but hoping to add some faster stuff on Wednesday and maybe getting in 65-70 miles next week.
7:30 pm, 64 degrees, 95%, 10-15mph. Neighborhood. Nike Pegasus 27+ (Red).
3m easy (BOF) - 7:35 average.
So after taking a few days off to recover from last Saturday's marathon, I was eager to see what running would feel like again. I actually felt like I could have run the past couple days, but I didn't want to rush things any more than I am already doing. So I went out for an easy jog in the night rain. I LOVE night rain runs. I feel like I disappear into the night and that the rain envelops me.
I can't believe how strong and recovered I feel already. It's like I never ran a marathon on Saturday, or I didn't take a break the last few days. I picked up right where I left off, which is a good sign since I have already made up my mind to run the Philly marathon in 4 1/2 more weeks. Tonight I felt like I could run forever. On November 20th, I will.
Thursday, October 20th:
2:00 pm, 62 degrees, 50%, 15-20mph. Maple Shade Loop (S). Nike Pegasus 27+ (Red).
5m easy (BOFM) - 7:30 average.
Same story as yesterday - felt like I was going much slower, but the pace was surprisingly easy. Super windy today, but the effort was very minimal. Odd combination of stiffness/soreness yet strength in my legs. Probably still flushing out some lactate, but I feel very smooth in motion.
Friday, October 21st:
5:45 am, 52 degrees, 60%, 10-20 mph. Moorestown. Adidas Marathon 10.
8m easy (BOF) - 7:30 average.
All the lactate is finally flushed out of the system. Great to run with the group this morning. Despite the chill/wind, felt very relaxed and easy. Conversational pace the whole way. 100% back after 1 week - very happy.
Saturday, October 22nd:
6:00 am, 43 degrees, 90%, calm. Home-Tavistock (S)-Home. New Balance 890.
10m easy (BOF) - 7:47 average.
A chilly start to the morning, but a welcome treat! First time this season I have had to bust out the compression tights and zip-up reflective jacket. Even started the run with gloves - which is rare for me.
In some ways, I am rather glad that Baltimore turned out the way that it did. Because my half-marathon was canceled in August, I hadn't run in any "race" situation since June, which is a long time. Racing 18 miles at Baltimore and then essentially "cooling down" for the last 8 miles gave me the opportunity to have that racing feel without absolutely destroying my body, allowing me to compete at Philly in 4 more weeks. I have a greater sense of what to expect now, as the memory will be fresh in my mind. I also now get to extend my training into the part of fall that I cherish - the turning of the leaves, the crisper mornings, the bringing of the year to the end. I don't think of it so much as a second chance, but a more opportune moment to capitalize on my cycle of fitness.
I find each run now to be an extra blessing, a moment to savor. Running not just for training's sake, but for the pure enjoyment. I really enjoyed my 10 mile run by myself this morning, even though it wasn't fast, or difficult, or challenging even. And I am sure I will enjoy even more the longer run I have planned with some friends for tomorrow. "Yesterday is history. Tomorrow is a mystery. But today is a gift, and that is why it's called the present."
Sunday, October 23rd:
6:30 am, 40-46 degrees, 70%, calm. Pearl Croft-Park-Tavistock-HH-Tavistock. Adidas Marathon 10 B.
18.5m easy (group pace) - 7:18 average.
Another chilly start, but actually perfect conditions for marathoning. No wind of which to speak, hardly any sun, comfortable temps once we got moving. Today was another nice confidence booster. To get in a solid long run just 8 days after Baltimore is a big plus. That means I will be able to get in 3 total runs of 18+ miles before tapering for Philly. It doesn't really make any sense but I feel stronger and stronger with each run. Of course, having the group to keep me company today eased quite a bit of the load and effort level. Seeing how well everybody else is training is also a great motivating factor.
Weekly Total: 44.5 miles
Obviously very happy with the recovery/rebound this week. Taking it day by day, but hoping to add some faster stuff on Wednesday and maybe getting in 65-70 miles next week.
Saturday, October 15, 2011
Baltimore Marathon - the blow by blow.
(IF YOU WANT TO SKIP ALL THE GUSHY STUFF, SCROLL DOWN TO THE RECAP, OR IF YOU REALLY WANT TO SAVE TIME, SCROLL DOWN TO THE FINISHING TIME.)
First of all, let me give a tremendous thank you to everyone who is reading this post.
Foremost of course my wonderful wife, Janine, and daughters, Penelope and Francesca, for giving me one of the best memories a man could ever want. We had a wonderful time visiting Baltimore, strolling the Inner Harbor and the Aquarium, having a great pre-marathon dinner, and spending our first "hotel night" as a family together. The trip was truly a blast! My family (especially Janine) made a lot of sacrifices so that I could train for this event...early AM unintended wake-up calls, giving up personal time so that I could fit in long runs, but most importantly - MY FAMILY BELIEVED IN ME. Truly thanks.
Secondly, my MDRP running friends and associates are the best. Obviously in no particular order here (and please, please forgive me if I am leaving anyone out): Tom, Rich, Ron, Denning, Price, Ralph, Halin, Gozdan, Brake, Oleg, Colleen, Jamie, Schwab, Delaney, McWilliams, Laura, Dawn, Larry, Scioli, Bickel, Eagles, Ellen, Jim and Paula, Reinaldo, Boatwright...all of you inspire me to be the best runner I can be. So many of you are absolutely amazing: we have a 1:09 half-marathoner, multiple 2:50 (and soon, I think sub-2:50) marathoners in the group, a 53 year old running 2:54 (!), women running 3:0X - 3:3X into their forties or within a year of giving birth, ultramarathoners (including a 105 miles in 24 hour woman - who may have broken her mark this year, sorry Terry - can't remember), the list goes on and on. And even if you don't post a super fast time, you inspire me. You are out there, training when you have no business training, to get better with the talent you have. All of you are winners. Thanks for accepting me into "the club," and continually reminding me why I love running so much.
Of course, all my extended family and friends inspire me, too. From Facebook friends who simply "Like" my comments, to friends I grew up with who still follow my adventures, to my siblings that occasionally run with me, to my West Coast family that always showers me with love and support...again, A BIG THANK YOU.
Okay,
THE RECAP:
Miles 1-3, mostly uphill from the start to the Baltimore Zoo:
6:42
6:36
6:41
Felt relaxed, laughing at all the people obviously going out way too fast and who don't know how to run tangents. Wanted to average around 6:40-45/mile for this section, so all went well.
Miles 4-6, mostly downhill within the Zoo and back out to the city.
6:26
6:27
6:31
While these miles WERE downhill, I was amazed how easily I was clicking them off. Didn't panic, just let them come. Had hoped to get to the halfway mark around 6:35/mi average pace, so I knew these miles would make up for the slow start.
Miles 7-9, slightly downhill, with a few bumps here and there.
6:35
6:32
6:29
Ran these miles with two guys who were looking to run a similar time (2:55 - 3:00). One guy was nice and tall, so I stuck behind him as we hit the first real windy stretch. Saw Janine and the girls just before Mile 9, which was awesome. Frankie personally handed me a Gatorade bottle, but complained afterward that I almost ripped her arm off and she will volunteer her services no more. :) At this point, my overall average is around 6:33/mi, so I decide to back off the next few very windy miles.
Miles 10-13, mostly flat but super windy (consistent 15-25 mph with a few gusts).
6:39
6:42
6:37
6:32
I dropped my two new-found friends around Mile 11 (I think they realized they went out too fast) and found myself running alone and focusing forward on the field. Huge crowd support around the half-way point, smack in the middle of the Inner Harbor. I had a big smile on my face knowing I hit the halfway point right on the mark, about a 6:35/mi average, on pace for about a 2:53 finishing time. But I also knew the hills were soon coming.
Miles 14-15, the last truly flat miles on the course before the big climbs.
6:37
6:31
At this point, I have to make THE BIG DECISION. My plan was to go out the first half in 6:35/mi, leaving the door open to run a sub-2:50 marathon if I was feeling great. Which means I would have to average 6:25/mi the rest of the race (which includes 4 tough climbing miles) to do it. Or I could shoot for a 6:35-45/mi overall average (around 2:53-55) by maintaining the same effort, losing a little bit of time on the uphills, but compensating for it on the downhills. I decide to give myself the best shot at a good result and opt for the second, more conservative strategy.
Miles 16-17, the first 2 of 4 consecutive climbing miles.
6:33
6:37
I can't believe how great I feel at this point. I am passing people like crazy, I actually feel stronger going UP the hills then I did on the flatter segments. I briefly consider dropping the pace even more. But, I stick to my guns and tell myself, I'll take whatever time the hills give me at this "feel," and if I have tons left, I can make a new BIG DECISION at mile 20.
Mile 18-19, the beginning of the end.
7:18
8:27
Mile 18 is actually an anomaly because about 30 seconds before I hit the mile marker, I decide that now is the best time to physically stop at the water station, get extra fluids in me for the last super duper big climb that awaits me, and deliberately drink a full cup of water and a full cup of Gatorade. Probably gave up 30 seconds at this stop, but I figured I would feel stronger afterward and make up the time later in the race. If anything, I didn't want to BONK (runner's jargon for the more popular term "hitting the wall"). I get about 1/4m into Mile 19, when suddenly I pull a Forrest Gump ("something jumped up and bit me!"). It felt like I had been literally shot in my left hamstring! Instant seizing cramp, no warning whatsoever. I try to bend down to stretch it out, but I physically can't - my whole leg locks up. I quickly sit down in the middle of the road and try to stretch it out. Unfortunately, it takes about 2 minutes to go away. Two police officers watched the whole thing unfold, and at first I didn't think they would let me continue. They politely asked if I needed a medic, and I told them as politely but broken-heartedly as I could, no I just need a minute.
So I have to make a SECOND BIG DECISION of the race, obviously different than what I had hoped. Any chance for a great time is completely shot. I just gave up two and half minutes of time within half a mile. What do I do now? Do I try to forge on and maybe still break 3 hours? Do I come to the realization that this isn't going to be my day after all and throw in the towel, even though I have never felt greater running in my entire life than at the exact moment this happened?
I instantly thought of my wife and girls who would be waiting for me at the finish line. They gave up so much for this race. And who knows when they would all get another opportunity to see me run a marathon? I didn't want them to see me show up at the finish line in an ambulance. They deserved to see me cross the finish line. Decision made.
Mile 20-21, one last ditch effort.
7:12
7:33
Even though I didn't have full range of motion, I felt like I could maintain a semi-decent pace. If I could get to Mile 20 in 2:15, I quickly figured I would need to average about 7:00/mi the last 6.2 miles to run 3 hours. I hit Mile 20 somewhere around 2:15, give or take a minute (my watch didn't display seconds in the Garmin Mode I was in). I ran the next mile as hard as I could to see if I could get the pace back down to 7:00/mi. Unfortunately, Mile 21 came during the second really gusty portion of the race. When I checked my watch at the mile marker and saw my best effort was 7:33, I knew 3 hours was also out the window. That was a quietly moving moment for me. I knew my lungs had all kinds of breathing life left in them. But leg(s) just wouldn't let me go any faster than my regular easy pace runs, even running all-out. So I made the third and final BIG DECISION OF THE RACE. I was going to finish and the girls were going to see me finish, but I wasn't going to really injure myself anymore by pushing the pace. I also knew that I was registered for the Philly Marathon in 5 weeks, and depending on how I recover from today, I figured it might be another chance to run a much more conservative race and shoot for 3 hours. Or if not the run the whole Philly Marathon, I could help pace some MDRP teammates for as long as I can who are also shooting for sub 3 hours. So I backed off the pedal and started smiling at the spectators and volunteers, knowing what a privilege it is that I get to run this race - even if not according to plan.
Miles 22-26.2
8:39
8:39
8:36
9:28
8:14
7:17 (0.2 miles)
I probably ran about 8:00 pace and stopped for 40 seconds each mile for Miles 22-24, either to stretch, drink fluids, or just give myself a break. People who volunteer at marathons are an incredible breed. Some of the best that humanity has to offer. They instinctively know when a runner is doing well and when a runner just doesn't have it anymore. But they still offer you great service, a smile, and the appropriate praise ("Looking good!" "Keep it up!" "Hang in there!" "What you are about to do is amazing!"). God bless marathon volunteers.
The cramp came back briefly in Mile 25, so I stopped twice that mile, accounting for the slower time. But Mile 26 and Mile 26.2 were an incredible blur! I don't remember picking the pace up again, but the crowds were absolutely unbelievable that last 1.2 miles. Who COULDN'T run faster at that point, with all THAT energy and knowing that the end is near? I feverishly searched for Janine and the girls the last 0.2 miles as I approach the finish. I am worried that they think something may have happened to me and that they wouldn't be there. I cross the line with a big smile on my face for hanging in there, but at first I don't see them. Just as I look up from my watch to see exactly what time I did end up running, I see Janine and Frankie waving at me and Penny in her stroller. They DID see me finish! It made it all worth it. :)
FINISHING TIME: 3 hours, 7 minutes, 39 seconds
To quote two of my running friends, Terry Delaney and Tom Elliott, "It is bad form to complain when you PR." Technically, I set a marathon PR by about 5 minutes today. I am pretty sure I officially set a half-marathon PR en-route (even though I have run faster on training runs of the same distance). My overall time wasn't what I had in mind, but the experience was more than worth it. I had a great training cycle, and I have great family and friends. What more could a guy want? And who knows, if I recover well, maybe I'll get another shot in 5 weeks. If not then, some day. Until then, happy running. And thanks. :)
First of all, let me give a tremendous thank you to everyone who is reading this post.
Foremost of course my wonderful wife, Janine, and daughters, Penelope and Francesca, for giving me one of the best memories a man could ever want. We had a wonderful time visiting Baltimore, strolling the Inner Harbor and the Aquarium, having a great pre-marathon dinner, and spending our first "hotel night" as a family together. The trip was truly a blast! My family (especially Janine) made a lot of sacrifices so that I could train for this event...early AM unintended wake-up calls, giving up personal time so that I could fit in long runs, but most importantly - MY FAMILY BELIEVED IN ME. Truly thanks.
Secondly, my MDRP running friends and associates are the best. Obviously in no particular order here (and please, please forgive me if I am leaving anyone out): Tom, Rich, Ron, Denning, Price, Ralph, Halin, Gozdan, Brake, Oleg, Colleen, Jamie, Schwab, Delaney, McWilliams, Laura, Dawn, Larry, Scioli, Bickel, Eagles, Ellen, Jim and Paula, Reinaldo, Boatwright...all of you inspire me to be the best runner I can be. So many of you are absolutely amazing: we have a 1:09 half-marathoner, multiple 2:50 (and soon, I think sub-2:50) marathoners in the group, a 53 year old running 2:54 (!), women running 3:0X - 3:3X into their forties or within a year of giving birth, ultramarathoners (including a 105 miles in 24 hour woman - who may have broken her mark this year, sorry Terry - can't remember), the list goes on and on. And even if you don't post a super fast time, you inspire me. You are out there, training when you have no business training, to get better with the talent you have. All of you are winners. Thanks for accepting me into "the club," and continually reminding me why I love running so much.
Of course, all my extended family and friends inspire me, too. From Facebook friends who simply "Like" my comments, to friends I grew up with who still follow my adventures, to my siblings that occasionally run with me, to my West Coast family that always showers me with love and support...again, A BIG THANK YOU.
Okay,
THE RECAP:
Miles 1-3, mostly uphill from the start to the Baltimore Zoo:
6:42
6:36
6:41
Felt relaxed, laughing at all the people obviously going out way too fast and who don't know how to run tangents. Wanted to average around 6:40-45/mile for this section, so all went well.
Miles 4-6, mostly downhill within the Zoo and back out to the city.
6:26
6:27
6:31
While these miles WERE downhill, I was amazed how easily I was clicking them off. Didn't panic, just let them come. Had hoped to get to the halfway mark around 6:35/mi average pace, so I knew these miles would make up for the slow start.
Miles 7-9, slightly downhill, with a few bumps here and there.
6:35
6:32
6:29
Ran these miles with two guys who were looking to run a similar time (2:55 - 3:00). One guy was nice and tall, so I stuck behind him as we hit the first real windy stretch. Saw Janine and the girls just before Mile 9, which was awesome. Frankie personally handed me a Gatorade bottle, but complained afterward that I almost ripped her arm off and she will volunteer her services no more. :) At this point, my overall average is around 6:33/mi, so I decide to back off the next few very windy miles.
Miles 10-13, mostly flat but super windy (consistent 15-25 mph with a few gusts).
6:39
6:42
6:37
6:32
I dropped my two new-found friends around Mile 11 (I think they realized they went out too fast) and found myself running alone and focusing forward on the field. Huge crowd support around the half-way point, smack in the middle of the Inner Harbor. I had a big smile on my face knowing I hit the halfway point right on the mark, about a 6:35/mi average, on pace for about a 2:53 finishing time. But I also knew the hills were soon coming.
Miles 14-15, the last truly flat miles on the course before the big climbs.
6:37
6:31
At this point, I have to make THE BIG DECISION. My plan was to go out the first half in 6:35/mi, leaving the door open to run a sub-2:50 marathon if I was feeling great. Which means I would have to average 6:25/mi the rest of the race (which includes 4 tough climbing miles) to do it. Or I could shoot for a 6:35-45/mi overall average (around 2:53-55) by maintaining the same effort, losing a little bit of time on the uphills, but compensating for it on the downhills. I decide to give myself the best shot at a good result and opt for the second, more conservative strategy.
Miles 16-17, the first 2 of 4 consecutive climbing miles.
6:33
6:37
I can't believe how great I feel at this point. I am passing people like crazy, I actually feel stronger going UP the hills then I did on the flatter segments. I briefly consider dropping the pace even more. But, I stick to my guns and tell myself, I'll take whatever time the hills give me at this "feel," and if I have tons left, I can make a new BIG DECISION at mile 20.
Mile 18-19, the beginning of the end.
7:18
8:27
Mile 18 is actually an anomaly because about 30 seconds before I hit the mile marker, I decide that now is the best time to physically stop at the water station, get extra fluids in me for the last super duper big climb that awaits me, and deliberately drink a full cup of water and a full cup of Gatorade. Probably gave up 30 seconds at this stop, but I figured I would feel stronger afterward and make up the time later in the race. If anything, I didn't want to BONK (runner's jargon for the more popular term "hitting the wall"). I get about 1/4m into Mile 19, when suddenly I pull a Forrest Gump ("something jumped up and bit me!"). It felt like I had been literally shot in my left hamstring! Instant seizing cramp, no warning whatsoever. I try to bend down to stretch it out, but I physically can't - my whole leg locks up. I quickly sit down in the middle of the road and try to stretch it out. Unfortunately, it takes about 2 minutes to go away. Two police officers watched the whole thing unfold, and at first I didn't think they would let me continue. They politely asked if I needed a medic, and I told them as politely but broken-heartedly as I could, no I just need a minute.
So I have to make a SECOND BIG DECISION of the race, obviously different than what I had hoped. Any chance for a great time is completely shot. I just gave up two and half minutes of time within half a mile. What do I do now? Do I try to forge on and maybe still break 3 hours? Do I come to the realization that this isn't going to be my day after all and throw in the towel, even though I have never felt greater running in my entire life than at the exact moment this happened?
I instantly thought of my wife and girls who would be waiting for me at the finish line. They gave up so much for this race. And who knows when they would all get another opportunity to see me run a marathon? I didn't want them to see me show up at the finish line in an ambulance. They deserved to see me cross the finish line. Decision made.
Mile 20-21, one last ditch effort.
7:12
7:33
Even though I didn't have full range of motion, I felt like I could maintain a semi-decent pace. If I could get to Mile 20 in 2:15, I quickly figured I would need to average about 7:00/mi the last 6.2 miles to run 3 hours. I hit Mile 20 somewhere around 2:15, give or take a minute (my watch didn't display seconds in the Garmin Mode I was in). I ran the next mile as hard as I could to see if I could get the pace back down to 7:00/mi. Unfortunately, Mile 21 came during the second really gusty portion of the race. When I checked my watch at the mile marker and saw my best effort was 7:33, I knew 3 hours was also out the window. That was a quietly moving moment for me. I knew my lungs had all kinds of breathing life left in them. But leg(s) just wouldn't let me go any faster than my regular easy pace runs, even running all-out. So I made the third and final BIG DECISION OF THE RACE. I was going to finish and the girls were going to see me finish, but I wasn't going to really injure myself anymore by pushing the pace. I also knew that I was registered for the Philly Marathon in 5 weeks, and depending on how I recover from today, I figured it might be another chance to run a much more conservative race and shoot for 3 hours. Or if not the run the whole Philly Marathon, I could help pace some MDRP teammates for as long as I can who are also shooting for sub 3 hours. So I backed off the pedal and started smiling at the spectators and volunteers, knowing what a privilege it is that I get to run this race - even if not according to plan.
Miles 22-26.2
8:39
8:39
8:36
9:28
8:14
7:17 (0.2 miles)
I probably ran about 8:00 pace and stopped for 40 seconds each mile for Miles 22-24, either to stretch, drink fluids, or just give myself a break. People who volunteer at marathons are an incredible breed. Some of the best that humanity has to offer. They instinctively know when a runner is doing well and when a runner just doesn't have it anymore. But they still offer you great service, a smile, and the appropriate praise ("Looking good!" "Keep it up!" "Hang in there!" "What you are about to do is amazing!"). God bless marathon volunteers.
The cramp came back briefly in Mile 25, so I stopped twice that mile, accounting for the slower time. But Mile 26 and Mile 26.2 were an incredible blur! I don't remember picking the pace up again, but the crowds were absolutely unbelievable that last 1.2 miles. Who COULDN'T run faster at that point, with all THAT energy and knowing that the end is near? I feverishly searched for Janine and the girls the last 0.2 miles as I approach the finish. I am worried that they think something may have happened to me and that they wouldn't be there. I cross the line with a big smile on my face for hanging in there, but at first I don't see them. Just as I look up from my watch to see exactly what time I did end up running, I see Janine and Frankie waving at me and Penny in her stroller. They DID see me finish! It made it all worth it. :)
FINISHING TIME: 3 hours, 7 minutes, 39 seconds
To quote two of my running friends, Terry Delaney and Tom Elliott, "It is bad form to complain when you PR." Technically, I set a marathon PR by about 5 minutes today. I am pretty sure I officially set a half-marathon PR en-route (even though I have run faster on training runs of the same distance). My overall time wasn't what I had in mind, but the experience was more than worth it. I had a great training cycle, and I have great family and friends. What more could a guy want? And who knows, if I recover well, maybe I'll get another shot in 5 weeks. If not then, some day. Until then, happy running. And thanks. :)
Monday, October 10, 2011
Baltimore Marathon Training Week 18
MARATHON WEEK!
Monday, Oct. 10th:
5:35 am, 53 degrees, 95%, calm. Maple Shade Loop (M). Adidas Marathon B.
1.5m warm up, 3MP (6:25 29 22), 1.5m cool down.
A little startled when I woke up and both calves were very tight. Left heel tight also. Took the warm up very easy and by the time I started the pace running, all soreness/stiffness subsided. The pace running was very up and down but I still felt relaxed the whole way and never hurried. Last mile finished up hill and I was on cruise control by that point. Recovered very quickly and enjoyed the cool down. Just three easy runs to go before the race!
Tuesday, October 11th:
Day off. Took a lot of discipline.
Wednesday, October 12th:
5:10 am, 61 degrees, 85%, calm. Cherry Hill West Roads. New Balance 890.
5m easy (BOF) - 7:52 average.
Could feel the difference in temperature, but with a nice mist falling, was still comfortable. Took it nice and easy, gradually letting the tempo increase. Finished strong. Did 4x strides after. Still debating about what pace to go out in the race. I think I am just going to let the chips fall where they may.
Thursday, October 13th:
5:15 am, 61 degrees, 95%, 0-10mph. Neighborhood. New Balance 890.
3m easy (BOF) - 7:53 average.
Definitely more humid than yesterday, yet I felt more controlled and relaxed. Did some more strides after the run - very nice. Forecast for Saturday is a little warmer than I had hoped, and definitely breezy. Should make for some interesting decisions on race day.
Friday, October 14th:
The Last Run Before the Race
8:00 am, 68 degrees, 95%, 5-10mph. Neighborhood. New Balance 890.
4m easy (BOFM) - 7:29 average.
I don't know if it's pre-race adrenaline, the coffee I had 2 hours before today's run, or the music in the headphones, but I haven't felt THIS GOOD on an easy day in a VERY long time. Totally, totally psyched for this race. I believe in myself, I trust my training, and I am going to go for it - whatever "it" feels like. There's 18 weeks here of training that justifies a big PR. Now it's time for the hard work to pay off. "All it takes is all you got." See everybody on the other side.
Monday, Oct. 10th:
5:35 am, 53 degrees, 95%, calm. Maple Shade Loop (M). Adidas Marathon B.
1.5m warm up, 3MP (6:25 29 22), 1.5m cool down.
A little startled when I woke up and both calves were very tight. Left heel tight also. Took the warm up very easy and by the time I started the pace running, all soreness/stiffness subsided. The pace running was very up and down but I still felt relaxed the whole way and never hurried. Last mile finished up hill and I was on cruise control by that point. Recovered very quickly and enjoyed the cool down. Just three easy runs to go before the race!
Tuesday, October 11th:
Day off. Took a lot of discipline.
Wednesday, October 12th:
5:10 am, 61 degrees, 85%, calm. Cherry Hill West Roads. New Balance 890.
5m easy (BOF) - 7:52 average.
Could feel the difference in temperature, but with a nice mist falling, was still comfortable. Took it nice and easy, gradually letting the tempo increase. Finished strong. Did 4x strides after. Still debating about what pace to go out in the race. I think I am just going to let the chips fall where they may.
Thursday, October 13th:
5:15 am, 61 degrees, 95%, 0-10mph. Neighborhood. New Balance 890.
3m easy (BOF) - 7:53 average.
Definitely more humid than yesterday, yet I felt more controlled and relaxed. Did some more strides after the run - very nice. Forecast for Saturday is a little warmer than I had hoped, and definitely breezy. Should make for some interesting decisions on race day.
Friday, October 14th:
The Last Run Before the Race
8:00 am, 68 degrees, 95%, 5-10mph. Neighborhood. New Balance 890.
4m easy (BOFM) - 7:29 average.
I don't know if it's pre-race adrenaline, the coffee I had 2 hours before today's run, or the music in the headphones, but I haven't felt THIS GOOD on an easy day in a VERY long time. Totally, totally psyched for this race. I believe in myself, I trust my training, and I am going to go for it - whatever "it" feels like. There's 18 weeks here of training that justifies a big PR. Now it's time for the hard work to pay off. "All it takes is all you got." See everybody on the other side.
Tuesday, October 4, 2011
Baltimore Marathon Training Week 17
Monday, October 3rd:
Day off.
Tuesday, October 4th:
5:00 am, 48 degrees, 90%, 0-5mph. Merchantville Loop. Nike Pegasus 27+ (Red).
5m rejuvenation - 8:06 average.
Another cool morning. Wore my red jacket this morning. Took it very nice and easy, as I am still getting my legs under me from this taper.
Wednesday, October 5th:
4:45 am, 56 degrees, 80%, 0-15mph. Hialeah-Kilmer-Hialeah. Adidas Marathon 10.
1.5m warm up, 5MP 6:28 (6:28 29 26 30 27), 1.5m cool down.
Felt much much better than Sunday's MP run. Settled into a nice rhythm after the first mile despite the rolling hills. Didn't seem like I had to press as much as Sunday, was much more relaxed. Lower humidity and nice breeze helped, too. Nice little confidence booster.
Thursday, October 6th:
5:00 am, 46 degrees, 80%, calm. Maple Shade Loop. New Balance 890.
5m easy (BOF) - 7:50 average.
Perfect morning. Perfect form, relaxed the whole way. Felt light as a feather, yet strong as an ox.
Friday, October 7th:
5:45 am, 44 degrees, 80%, calm. Moorestown. New Balance 890.
6m easy (BOF) - 7:37 average.
Even more perfect morning that yesterday. Casual conversational pace with Rich and Mike. Felt like I was barely jogging the whole way. Did 4x strides after, felt smooth and controlled. Best I have ever felt during a taper the week before a race.
Saturday, October 8th:
6:30 am, 48-52 degrees, 90-85%, calm. Tavistock Hills x 3. Adidas Marathon 10 B.
12m easy (BOFM) - 7:18 average (8:07 7:44 29 26 21 20 03 02 03 6:59 55 7:04).
Never felt better! Awesome display of strength, concentration, patience, and relaxation on hilly loops. Never looked at my watch and never forced the pace, just let the run happen. Felt great the whole way, both powering uphills and opening up on downhills. Totally, totally ready for next week!
Sunday, October 9th:
7:00 am, 50 degrees, 90%, calm. Kilmer-Hialeah Loop. New Balance 890.
7m easy (BOF) - 7:38 average.
It's just stunning to me how amazing I feel right now. I felt like I was jogging the entire the run. I did 4x strides after, which were smooth and controlled. As the saying goes, the hay is in the barn.
Weekly Total: 43 miles
The work is done. Now it's just a matter of keeping calm all week, not eating too much, and getting as much rest and sleep as I can. To achieve the impossible, you must first believe that is possible. I am finally a believer.
6 days to the marathon.
Day off.
Tuesday, October 4th:
5:00 am, 48 degrees, 90%, 0-5mph. Merchantville Loop. Nike Pegasus 27+ (Red).
5m rejuvenation - 8:06 average.
Another cool morning. Wore my red jacket this morning. Took it very nice and easy, as I am still getting my legs under me from this taper.
Wednesday, October 5th:
4:45 am, 56 degrees, 80%, 0-15mph. Hialeah-Kilmer-Hialeah. Adidas Marathon 10.
1.5m warm up, 5MP 6:28 (6:28 29 26 30 27), 1.5m cool down.
Felt much much better than Sunday's MP run. Settled into a nice rhythm after the first mile despite the rolling hills. Didn't seem like I had to press as much as Sunday, was much more relaxed. Lower humidity and nice breeze helped, too. Nice little confidence booster.
Thursday, October 6th:
5:00 am, 46 degrees, 80%, calm. Maple Shade Loop. New Balance 890.
5m easy (BOF) - 7:50 average.
Perfect morning. Perfect form, relaxed the whole way. Felt light as a feather, yet strong as an ox.
Friday, October 7th:
5:45 am, 44 degrees, 80%, calm. Moorestown. New Balance 890.
6m easy (BOF) - 7:37 average.
Even more perfect morning that yesterday. Casual conversational pace with Rich and Mike. Felt like I was barely jogging the whole way. Did 4x strides after, felt smooth and controlled. Best I have ever felt during a taper the week before a race.
Saturday, October 8th:
6:30 am, 48-52 degrees, 90-85%, calm. Tavistock Hills x 3. Adidas Marathon 10 B.
12m easy (BOFM) - 7:18 average (8:07 7:44 29 26 21 20 03 02 03 6:59 55 7:04).
Never felt better! Awesome display of strength, concentration, patience, and relaxation on hilly loops. Never looked at my watch and never forced the pace, just let the run happen. Felt great the whole way, both powering uphills and opening up on downhills. Totally, totally ready for next week!
Sunday, October 9th:
7:00 am, 50 degrees, 90%, calm. Kilmer-Hialeah Loop. New Balance 890.
7m easy (BOF) - 7:38 average.
It's just stunning to me how amazing I feel right now. I felt like I was jogging the entire the run. I did 4x strides after, which were smooth and controlled. As the saying goes, the hay is in the barn.
Weekly Total: 43 miles
The work is done. Now it's just a matter of keeping calm all week, not eating too much, and getting as much rest and sleep as I can. To achieve the impossible, you must first believe that is possible. I am finally a believer.
6 days to the marathon.
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