10 Mile Tempo–Number 02

I ran my last long tempo run on Sunday. The previous weekend I had run my fastest ever 10 mile tempo run. That run was an unplanned ladder than walked down to a 6:15 pace for the last two miles. The average pace for the run was 6:33 – which, to be honest, surprised me a little bit.

So, I thought I could bang out a 10 mile run at an average pace of 6:30 if I evenly paced the run. For me, and just about everyone if they actually tried it, the fastest way around the track is to run an even split. That means you start out pretty dang hard and keep the pace. Yes, it does get much harder but you just keep the pace.

So, that is what I tried this past Sunday. I decided to go west on the trace and run ‘slightly uphill’ for the first 5 miles. I was successful. I ran the first 5 miles with a ‘slight uphill’ on pace. Then it fell apart. Even though I had turned around, the run got harder. I kept the pace but I was getting hot. I also started to get a bit of an upset stomach. I had changed my routine some the morning before the session. I drank some milk. Now, I am not opposed to milk but I am also not a huge fan.

I started to slow and I actually walked for about 10 seconds during mile 7 – that mile clicked off at a 7:19 pace. The even slip goal was out the window. I also stopped at Clyde and grabbed a swallow of water. I was able to get back on pace for the final mile.

I finished the 10 mile run in 1:07 – EVEN. That was a 6:42 pace. But, this was not a race. But the temperature was in the 60’s (I NEED high 30’s / low 40’s). And my stomach was upset.

If I can eliminate a couple of these liabilities then I think I can PR the half next weekend.

House cleaning

My closet has been unbearable for a little while and after my morning run I decided to clean it out. It really was a mess. This is what I pulled out of the closet.  I’m certainly not bragging.  In fact, I am a little embarrassed.

I always think about using old running shoes to mow the lawn. Well, I think I have enough. I was able to discard (Salvation Army) 12 pairs of shoes. That still leaves quite a few pairs in reserve.

Shoes from my first marathon

You can see that a lot of the shoes are identical. In 2009, I bought 4 of the exact same pair of shoes while training for a fall ironman and a spring marathon. I used a magic marker and wrote on the heels of each shoe so that I could match them up. Most of the shoes are shot. They have a ton of miles on them and they are falling apart.

MG2 = Mardi gras 2.  This pair got me to Boston.

MG2 still has a fair amount of mileage left.  The are back in rotation!

What kind of gear do you tend to accumulate?

2011 Mardi gras Marathon Lessons Learned

This marathon season has been tough. I constructed and followed the most structured plan. I had a huge build period and a very intense sharpening phase. I also got hurt on my longest most intense run three weeks before the race. However, even before that discomfort there were signs that not everything was well. Let’s go through the season real quick.

In late October I ran the Jazz Half Marathon and achieved a PR by 8 seconds. Not only that but I achieved this PR on about 20 miles a week. The next day I went to Australia for a month. I ran a lot. I ran a lot for fun. Many times I ran multiple times. I also walked and saw the sights and sounds. Liking up with the Sydney Striders I ran a lot of distance and a lot of intensity. These are the reasons that I run. It was for the joy of it. I had a couple of 100k (62 mile) weeks.

When I got back home I ran the Baton Rouge Half Marathon. Another PR and this one was a big one – 1:27:39 – a PR by 1:41. A couple of weeks later I raced the Ole Man River Half. This is one of the flattest and fastest races around. On top of that it is always cold. The weather was perfect. I had been running high mileage since Baton Rouge. The week of the Ole Man River I had 50 miles in my legs. I ‘tapered’ for two days. My legs felt like they were on fire for the first few miles of the race. I was dying and slowing down. I caught my second wind when a pacer and he second or third place female caught me. I grabbed a shoulder and toughed it out. I PR’d at this race by 9 seconds – 1:27:30. I think that I raced Baton Rouge better but I’ll take the PR.

After a couple of 70 mile weeks and the two PR’s I shut down the volume. I switched over to the intensity phase of my training plan. My mileage dropped. All and I mean all of my miles except for races had been at my comfortable pass – right around 8 minutes per mile. Now all of my paces were faster – all paces were in the 6’s.

My next race was the Steam Whistle 12k. I ended up racing it at virtually the same pace as last year. Sure it was a PR but I wanted to beat my previous year’s time by more than a minute. This would be my last PR. The stretch would be broken.

Steam Whistle 12k

I then raced the First Light Half Marathon. I was 2 and a half minutes slower. I’m still not completely sure what happened (I need to go back and read my race reports). The race mailed me my award for placing in my age group. I have not opened the package. It is just sitting in my office.

Well, I continued on with the training plan and ‘most’ of the runs were successful. But they were border line. They paces were aggressive and I was achieving them but they were not solid. They were harder than they should have been. That last 20 mile run was the kicker. I was not able to hold the prescribed pace and I suffered and hurt myself. The pace for that run was 30 seconds slower than my projected marathon pace. I was smart and recovered the best that I could.

However, I should have reevaluated the goal at that time. I thought that I could will myself to achieve my goal. That was probably foolish.

I think that I when concerning distance I respond better to volume. I think that I respond better to volume with a lot racing. That is what I did last year. I raced a lot of hard races and I ran a lot of miles. That will be my plan for next time.

2011 Mardi gras marathon–the MOVIE (90 seconds)

I wish this was the photograph!

You will have to settle on the movie -

2011 Mardi gras Marathon

2011 Mardi gras Marathon Race Report

I ate my usual pre-race dinner which is oatmeal with peanut butter.  I checked the weather – start temperature should be in the high 30’s and finish time should be in the mid 50’s.  It could be a little cooler but it was close to perfect.

I had laid out my clothes and set my alarm for 5AM.  The race started at 7AM.  This would give me plenty of time to get ready and make the mile walk to race start.  Everything went as planned.

A packed corral #1

 

I arrived at the start at around 6:20AM.  I took in the sights.  I shed the extra clothes.  I got in line for the john.  The national anthem started playing while I was peeing.  I finished up and jumped in coral number 1.  It was packed with the full and half marathoners.  I made some small talk.  This was a diverse group.  It had people that were running everything from sub-3 marathons to 1:45 half marathons.

Lots of disposable purple

Frank Shorter kicked us off by saying there should be no excuses today – no wind and perfect temperatures.   He was right.  There were so fast times posted at this marathon.

There was a silly little pop gun that went off and we started running.  I crossed the start line a few seconds after the gun.  I was stuck in a lot of congestion for about a mile.  It was crowded and I was trying to pick my way threw the crowd.  I had my virtual nemesis set for a pace of 6:49 minutes per mile.  For the first time he started out fast.  I was losing ground quickly.  Soon I was a hundred feet behind.  This would not have any bearing on my results.

The crowd started to thin out and I was able to pick people out that were running my pace.  I did see a guy doing a run / walk.  For the first few miles I would pass him while he was walking and then he would almost sprint past me.  I was tempted to throw my routine out the door and see how this worked out.  That would be silly, but …

Soon I came up on a guy that was running my 6:50ish pace and he was running easily.  I tend to make conversations on these longer races.  They are at an easier intensity, at least at the beginning, and I like to talk.  Anyway, I introduced myself to Scott.  He had flown in from Boston with his fiancé.  He was younger and faster than me.  I asked him if he was running a sub-3.  He said ‘No’, he was only going to run 17 miles.  He only had one kidney and anything over 2 hours put the hurt on him.  He said that he was going to run this pace for the first 10 or so miles and then try to catch as many as he could.  He also told me that he coached elite level Kenyan runners.  Afterwards I found his website.  I also looked up his results – I guess he ran the whole thing and finished in 3:06.

He ‘coached’ me through about half of the race.  He tried to pull me up to a group that was running my pace.  I kept up with him and was feeling strong – well I was feeling okay.  I was holding my paces. 

Around mile 10 my left foot started to hurt.  It was on the ball of the foot and Scott suggested that I try to curl my toes under to relieve the cramp.  It still hurt but it was not debilitating.  But my pace started to fade.  I don’t know why.  Scott asked me if I wanted him to pull me up to the group.  They were still in sight.  I said lead the way.  He slowly sped up and I followed.  My hamstrings were hurting and I was just not able to keep the pace.  Everything was going wrong.

Right around the half way point

I crossed the half point and the clock read 1:31:XX.  I made a decision right there that I would not be able to negatively split this course.  I had lost a few seconds here and there in the first 10 miles and then a larger chunk of seconds in the last 5k.  I was frustrated.  I had run a 10 mile run a M (marathon) pace the previous week and while the run was not ‘easy’ it was not as hard as this race.

Anyway, I made a decision.  I was done.  I just needed to finish this race without getting hurt.  I was frustrated but not dejected.  I told Scott that I did not need to hold him back.  He told me that a PR was still possible if I held 7:05’s – I did the quick math (not my strong suit) and saw that a 3:04 - 3:06 was possible.  I thanked him and we parted ways.  He fled the scene. 

My effort immediately eased up.  My heart rate dropped.  My objective was to finish the race without hurting myself.  I said many times leading up to this race that a 3:01 did not mean anything to me.  I wanted a sub-3 or nothing.  My pace slowed to 7:30 pace.  My legs were hurting but not nearly as much as my pride.  I was being passed left and right by runners that started out slower than me.  I moved to the inside track of the lane.  I was trying to run the tangents as much as I could.  Mile 14 clicked off and I thought just 12 more miles.  I thought 12 more miles.  At this point I almost got run over by what I am guess was the 3:10 group.  It was demoralizing.  The next thing that happened I will take as a positive – a positive for me.  It changed my attitude.  I was coming up on someone else that was walking.  This guy was walking slow with his head hung low – lower than mine.  I pulled up next to him and started walking with him.  My time was out the window.  It was time to make the best of the situation.  I have said this before, I am a talker.  Sometimes people are receptive, sometimes they are not.  Neither reaction deters me.  I still like to talk.

So I pulled up and said, I guess you blew up too.  What pace were you going for?  We introduced ourselves and Kyle (maybe Kel) said that this was his second marathon (hey, mine too) and that he was shooting for a 2:48.  Damn.  I did not say this to him but he must have blown up like Hiroshima.  He said that he had gone out at a 5:30 something pace and was in 10th place.  And then it all went bad.  It went bad like Billy Mays in a KABOOM infomercial. 

KABOOM!

Kyle had run his first marathon last year in a 3 EVEN – damn again.  He was also in the army and would be shipping out to Afghanistan in a few weeks. 

I told him it was time to start running again and we got back into the race.  We decided to walk the the water stops.  One minute walks – that was it.  This was working and I became the driver of the broom wagon.  I attempted to pick up every “blow’d up” runner out there.  Some would stick for a few feet others for a few miles.  Kyle and I got this routine down.  We would introduce ourselves, say where we were from and how we blew up.  It was kind of like a dark game.

I finished the first half in just over one and a half hours.  It took almost two hours for the second half.  I can’t say I was enjoying the journey but I made the best of it.  I had a martini at my 19 and just tried to keep the moral up.  At this point in the run it hurt just as much to walk as it did to run.  At mile 24 I made the decision to run the rest – no more walking.  Kyle needed another quick walk break at the 25 mile mark.

This is where Ginny from Happy Feet 26.2 picked me up.  She was running some extra miles after her near half marathon PR (on tired legs).  She asked me if I was okay.  I said I was okay.  I had been thinking about the race and putting it in perspective for an hour plus.  I ran the rest of the way with her.  We have run together a couple of times and it has always been enjoyable.  She made this last mile the best of the race.

Running down the finisher chute

I did not achieve my goals.  However, I had some wonderful conversations with old and new friends.  The race was a valuable experience.  I will elaborate on what I have learned next time.  I’ll let you know how I can do better and the steps necessary to get my sub-3.  Did I do my best?  The answer is no.  I am okay with that?  For the most part yes.  I am still coming to terms with the race.

I finished this race in 3:24:xx .  

Post race (no purple)

Consciously or not I shut it down at the half way point.  Knowing that I could not achieve my goal made it harder to run.  The legs got heavier.  They hurt more.  The heart rate dropped to nothing.

This is the mental aspect of the race.  Running is a mental game but you have to have the physical to even get in the ball park. 

 

Look at that dejected pace drop off. 

Mentally I was not willing to hold the pace.

 

You can see the walk breaks.

I give you the lessons learned next time.

2011 Mardi gras Marathon Expo

Frank Shorter started the race.  He said that there would be no excuses today.  There was no wind and the weather was perfect.  He was right – no excuses.

Well, this was a make or break race for me.  Usually I know the pace that I am going to run, I dial it in and I execute.  That was the plan for the 2011 Mardi gras marathon.  I was just not able to execute.  I had been saying for weeks that I would either meet my goal or blow up trying.  Did I set myself up for failure.  Did I give myself an out? 

Obviously, my training has been off for the past 3 weeks.  I have been flirting with injury.  I did not get to the finishing.  In essence I dropped the volume and added the intensity and then dropped both 3 weeks prior to race day.  It is hard to execute a fantasy race with no volume and no intensity.

But let us rewind to the day before.  We went down to the Big Easy on Saturday.  Checked into the hotel and walked to the expo – about a mile away.  The expo was better this year.  The Brooks exhibit was like an old carnival show – sideshows and games and all of the such.  I got to meet Scott Jurek.  What a down to earth super nice guy.  Man is he tall and lean -

Me and Scott

There was a game where you had to toss balls into Brooks shoes.  We won a big stuffed shoe – how cool is that.

Victory

Here are a few more pictures of the exhibit -

I also got to meet Dan and Judy from the Biggest Loser (a couple of seasons back) – they both look great.  They were running the half marathon.  I told Dan that I used to be a big guy also.

Dan, me, Jodie (she wanted me to note that she was not that surprised) and Judy.

I have never bought anything at the expo but I did this year.  I bought 2 pairs of running shorts (Frank Shorter brand) and a pair of running shoe insoles.  I did not wear any of there new items on race day.  I was sticking to the plan.

I will get to all of the gruesome details in tomorrows post.

The secrets to marathon peaking.

I have been reviewing several articles and books regarding the taper. On the surface it seems so simple. Just cut your mileage back by 20 – 40 percent each of the last three weeks before your marathon. But don’t let your intensity drop. Oh yeah, your also going to need to replenish your glycogen stores with carbohydrates while simultaneously cutting back calories so you don’t pack on unwanted weight. Along with the reduced volume your mental state takes a hit and some self-doubt creeps in – you think about being over ambitious and holding fantasy paces. Now add in the phantom arches and pains along with the bloated tired feelings. Then your legs start to feel restless (that’s the jimmy legs).

And there you have it, Bob’s your uncle.

This taper stuff is simple.

While all of the above is certainly true it’s not always that bad. For me, for this marathon, getting a slight injury might be the saving grace. I felt that discomfort on my last 20 mile long run three weeks ago. The next day I was hurt. I stopped all of the running. I took it easy. I only added back some easy miles after I was sure that I was okay. It was a forced taper.

It was not until the next week that I added back any intensity. Since then all of my runs have been at M pace (marathon pace – 6:50). There is no reason for me to run faster than M pace right now and with the reduced mileage there is no reason to run any slower (except for warm up and cool down). I am not completely happy with the peaking and taper process that I have gone through. I am hoping for the slight bump in performance. I also tend to race well. If everything comes together I will achieve my goals.

What do you wear on race day?

Last year, before one of my triathlon races I did a pictorial on what I pack for a triathlon.  I have used this as a reference many times – click here.  I like to make lists.  Lists allow for me to ‘feel’ prepared.  They take the guess work out of the situation. 

Last but not least, a cape.

Now, a marathon is different from a triathlon.  A lot less stuff.  However, the stuff that you need is very important.  Lets start at our feet and work out way up.

Lower body -

Shoes -

Don’t buy any new shoes at the expo.  Use the shoes that you have been training in – they have been working for you while you have been building mileage.  Don’t change now.  However, that being said, don’t race in those worn out ragged shoes that you have been putting 200+ miles a month on for the past 4 months.  I always buy a couple of pairs of shoes.  I rotate them regularly – in fact I usually buy three pairs – here’s why.  Use the pair with the least amount of miles.

Socks -

I also keep a new pair of socks in my nightstand.  I always have.  I guess it is like a security blanket.  I always have a new pair of socks on hand.  It is funny, I mentioned this to my Dad and sister over the holidays.  They do it also.  I did not consciously know that either one of them did that.  Is this nature or nurture?  I don’t know – maybe a hoarder gene.  Anyway, I will wear a new pair of socks on race day.  Depending on the weather I may wear a pair of compression socks.  I am not convinced that they help with performance on race day but they would help to keep the legs warm.

Compression shorts -

I like to wear compression shorts underneath my running shorts.  Nothing is worse on a cold day to then to start chaffing.  Okay, they only thing worse then chaffing on a cold day is starting to chaff on a very hot and humid day.  I wear compression shorts on almost every run of substance.

Running shorts -

Since I already have the compression shorts on, the shorts really don’t matter that much.  I will wear shorts with the liner and no underwear – see chaffing issues about.

Race belt -

Being a triathlete, I already have a race belt.  I don’t like to pin numbers on my shirts, especially if I am wear multiple shirts (see below).  I also carry my nutrition with me.  I will load the race belt up with gels.

I will wear all of the above no matter the race conditions.  I have worn all of those items (except the compression socks) regardless if the temperature is 23 degrees (2010 First Light) or 95 degrees and 90+ humidity (2010 Pump and Run).

The weather conditions will dictate what I wear on my upper body. 

Upper body -

Heart rate monitor -

To some extent I train by heart rate.  However, the past couple of years I have raced by pace.  Still I like to have the data.  I always wear the heart rate monitor strap.

Running shirt -

Unless it is below freezing I will be wear a sleeveless singlet.  Sleeves, long or short just trap heat in my body.  When I am trying to run fast I need to dissipate as much heat as possible.  Ideally, I want to start the race in the mid-30’s.  This means I will be cold waiting for the gun to go off.

Arm warmers -

If you cycle then you probably have some arm warmers.  These are just the thing when you start off on a cold morning.  They will keep you warm while you are waiting and you can take them off easily after the first mile or two.  However, most arm warmers cost 15 – 20 bucks.  I can not going to throw those away and I am not going to carry them for 25 miles.  Did around in your sock drawer and find an old pair of tube socks.  Cut the toes out of them.  Now you have disposable arm warmers.  Ditch these at one of the aid stations.  I will wear these make shift arm warmers in temperatures below 40 degrees.

Gloves -

I hate my hands being cold.  The same as the tube sock arm warmers, get yourself some cheap gloves.  You can get the brown gardening type gloves or the knit type of gloves.  Both types cost about a dollar.  The knit type come in all types of colors.  You can even get ones sized women or children because they stretch so much.  You will only be wearing them for a few miles anyway.  Ditch the gloves at one of the aid stations.  I will wear the gloves with arm warmers in temperatures below 40 degrees and wear the gloves by themselves in temperatures below 45 degrees.

Long sleeved cotton shirt -

If it is really cold, like below freezing I will dig a long sleeved race shirt out of the garage.  In fact, most of my race shirts end up being ‘bike cleaning’ rags.  I will wear this cotton shirt over the arm warmers and the gloves.  I will ditch the cotton long sleeved shirt just prior to the start of the race.  I do not want to have to struggle taking a shirt off while running.

Trash bag -

If it cold and raining or sleeting (this is rare in the South) I will wear the cotton long sleeved shirt, the make shift arm warmers and the gloves all underneath a black garbage bag.  I will cut a small hole in the bottom of the bag so that I can poke my head through.  I probably will not cut holes for arms.  I will ditch the garbage bag just before the start of the race along with the cotton long sleeved shirt.

Sunglasses -

I wear glasses but I race in with contacts.  I like to wear sport type sun glasses so that the wind is not in my eyes.  Depending on the starting time of the race and the weather conditions I will either wear a yellow of very light grey lens.  The sunglasses are not for blocking the sun, just the wind.

Running Visor -

I almost always wear a running visor.  The headband keeps the sweat out of my eyes and the open top lets me dissipate heat.  I also have running hats that I will wear if it is going to be really cold or raining.  If the temperatures are deep into freezing and staying down there then I may wear a pair of ear warmers in addition to the running hat.

There you have it – my race attire in all conditions.  This Sunday the weather is calling for a low of 46 and and high 62.  If you ask me, this is too warm.  I will be wearing from bottom to top:

1. Cushioned running shoes
2. New socks
3. Compression shorts
4. Short running shorts
5. Race belt
6. Heart rate monitor
7. Running sleeveless singlet
8. Knit gloves
9. Sunglasses
10. Running Visor

I am sure glad I will not be packing a bike.  Triathlons have so much more gear.

Relax, don’t do it – less is more during the taper

Last year the Super Bowl was three weeks before the Mardi gras Marathon.  I went to Jim’s house and partook heavy in the festivities.  Between good food, drink and M&M’s I gained 10 pounds that fateful Sunday.  I think there is a picture of me consume a beef brisket over the sink …

This year I was much better.  I did my 10 mile run at M (marathon) pace (6:50).  As I said, I hit all of my marks but the run did not give me the confidence boost that I was looking for – I guess I wanted the run to be easy.  It was not exactly hard but I let some negative thoughts enter my mind – 16 more miles of this I asked myself. 

Anyway, I was more tired than I thought I would be after the run and relaxed the rest of the day.  I watched the game and took it easy.  And guess what?  I did not gain any weight at all – not an ounce.  That is great news considering that the marathon is this coming weekend.  I don’t have 21 days to shed weigh.  Like I shed much last year – I gained 10 pounds and then lost 8 of them – net gain of 2 pounds or 4 seconds per mile.  Note: a good rule of thumb is that each pound gained or lost is 2 seconds per mile regardless of distance.

So I watched the game and then turned in.  I woke up for Masters Swim.  I turned off the alarm and walked to the kitchen.  I got back in the warm bed  and drank my coffee.  At this point I still had all (or most) intentions to make it to swim.  However, I then proceeded to lay back down and skip the swim.  I was still tired.  My legs were still tired.  When I walked to the kitchen to get the coffee my left leg was hurting.

I also thought about what I would do for lunch.  I couldn’t (shouldn’t) run.  So I decided that I would swim and lunch and skip the Masters Swim.  This was easy rationalization in the early morning hours.
But I was true to myself and jumped in the water at lunch.  I am sure that my session was not as challenging as the Masters Swim session.  I simply swam 4 x 500 yards at an easy pace.  It felt good.  When I was done I noticed the white board with the mornings session on it.  It was a reverse ladder of longer distances and interspersed with harder shorter intensities.  Yep, I workout was easier.
The money is in the bank.  The hay is in the barn.  The training is done.  The hard part is over.  It is time to kick back and relax.

no worries.

From that same Runner’s World article from yesterday.  This final week before marathon:

• Don't do anything tiring. Let the grass grow. Let the kids take out the garbage. Let the dog walk himself.
• Don't try anything new. No new foods, drinks, or sports.
• Don't cross-train, hike, or bike.
• Don't get a sports massage unless it's part of your routine. You may feel bruised a couple days afterward if you're not accustomed to it.
• Stay off your feet and catch up on movies, books, and sleep. If you go to the pre-race expo, don't stay long.
• Remember: During this final week, you can't under-do. You can only overdo.

Last week before the big race

From Runner’s World:

A review of 50 studies on tapering published in the journal Medicine & Science in Sports & Exercise shows that levels of muscle glycogen, enzymes, antioxidants, and hormones--all depleted by high mileage--return to optimal ranges during a taper. The muscle damage that occurs during sustained training is also repaired. And if that isn't enough, immune function and muscle strength improve, as well, which reduces the odds you'll catch a cold or get injured just before the race. And get this: The average performance improvement by the subjects who tapered in these studies was 3 percent. That works out to 5 to 10 minutes in a marathon.

The review's main conclusion: "The primary aim of the taper should be to minimize accumulated fatigue, rather than to attain additional physiological adaptations or fitness gains." In other words, it's time to chill.

My last long run of 20 miles was 2 weeks ago today.  That is right on schedule for almost all marathon taper plans.  However, my mileage dropped down substantially do to some discomfort in my ITB.  The week following that debilitating 20 mile run my mileage was cut back substantially.  I did not run the Monday, Tuesday (I attempted to run intervals – I ran about a quarter of a mile), Wednesday or Thursday.  I did some swimming, elliptical and cycling but no running for 4 days.  And when I did get back on my feet it was slow – real slow – jogging like slow.

I did get back to the grind and churned out some miles.  Some of the runs were a little bit faster but nothing near M (marathon) pace.  I did not push the pace until a full 10 days later.  At lunch, on Wednesday of last week I ran 6 miles at M pace and actually ended up 5 seconds per mile faster.  I was back on schedule.  So although not my normal taper procedure I did knock my mileage down.  On Friday I ran another 4 miles at M pace.  I missed out on almost all of my sharpening phase.  I never had the satisfaction of getting all of my Yasso’s.  I also missed some of my crucial hard tempo runs.

Sunday was obviously my last run of any substance.  I ran 10 miles at M pace.  Everything clicked off fine although it was tougher than I had hoped.  I finished the run in the projected time and at about the projected heart rate.  I just don’t like the thought of running another 16 miles at this pace.

The last week of training it is so important to stay on schedule.  Don’t do anything stupid.  The training is done.  There is nothing physically to be gained.

In this last week the only thing that you can do is hurt yourself.  It is time to be smart.

Running marathon pace without pain

I would like to say thank you for all of the support I have received from local runners and the blog-o-sphere at large.  It is very appreciated!

As you know I had a lot of discomfort while running this past week and a half.  This is something that I am just not used to.  I joke about it a lot but I like to think that I actually train smart most of time.  A lot of the guys that I workout with do a lot less and are hurt a lot more.  In fact, some of them are hurt so much that the own the boot.  They pull it out of the closet every few months.  I can almost predict when they will have to saddle it up again.

Count me lucky but I am so very rarely hurt.  But you do make your own luck.  I am very quick to shut it down at the first signs of discomfort.  That is why this caught me by surprise.  In retrospect, the intensity these past few weeks has been pretty high and I might have felt this ITB issue coming on earlier than I recognized.  But the real discomfort did not manifest itself until the last few miles of that 20 mile run two weeks ago.  The discomfort came on slowly and decided to stay awhile. 

I always like to say, “3 days will save you 3 weeks, 3 weeks will save you 3 months”.  I took my often given advice (sometimes this is difficult to do).  I took several days off.  I took a total of 4 complete days off and then I only ran at a super easy pace.  I tested the leg twice more with a couple of near complete rest days in between.

Today was the real test.  This was important.  Important not only to maintain my M (marathon) pace but to be able to do it without pain.  I set out for a 6 mile run at M pace today at lunch.  The wind was swirling and it was bitter cold.  Bitter cold here in the south is in the 30’s.  Everyone thought I was nuts to brave the elements.  I dressed appropriately with shorts, a short sleeved shirt, a long sleeved shirt and a pair of gloves.  I programmed the virtual nemesis for 6 miles @ M pace (6:50).

The first two miles were difficult.  My leg was not hurting but the run was.  I was laboring harder than I should of for the pace.  There was fear in my mind.  Where had my race fitness gone?  I thought about turning around but as long as the leg was fine I was not going to back down.  I was holding steady with the nemesis.  After the first couple of miles I eased into my rhythm.  I was running strong and there was no pain.  This was a huge relief off of my mind.

The first half of the run is harder than the back.  I was a few feet behind the nemesis but I new that I would make up some ground.  I was not looking at heart rate.  I was just trying to put some time into the nemesis without working too hard.  I started to gain more and more time.  I was a couple of hundred feet in front of the nemesis and still the leg held.
I finished up the 6 miles in 40:27 with the following splits:

01.  6:50
02:  6:53
03:  6:48
04.  6:39
05.  6:39
06.  6:37

Although this run was at M pace (not too fast) I was very gratified that I was able to hold pace and even more important hold pace without pain.  I am hoping that the couple of days off not only did not hurt my marathon efforts but might have even helped them.  You know, the old adage of it is better to be 10 percent undertrained than 1 percent over trainer.

The marathon goals are in place and the effort will be made.  There are no guarantees of success but I will be toeing the line on race day prepared to give it my best.  I’m getting excited about this again.

Marathon Decisions

Okay, there are decisions that need to be made. I ran 5 miles on Sunday at a comfortable pace (7:30ish). I had slight discomfort for the first 2 miles. Today I ran 6.5 miles at an even easier pace (8:30ish). There was absolutely zero pain. I also pushed the pace for half a mile towards the end of the run. All was well.

 

However, I am still taking it very easy. I need to test the legs with a marathon pace run (6:50). I need to see if my race goals are achievable.

 

When it comes to race day I believe you either execute or you don’t. I really don’t care what the reasons are for not achieving. When it is all said and done it doesn’t matter. It can be the conditions, it can be your condition but it doesn’t really matter.

 

Matty-O sent me the following:

 

The big question in your head is this: Do I pull the trigger on race day to hit my goal, or do I back off at the first sign of pain so that I don't throw my season in the trash can?

 

So here is the decision that needs to be made. This marathon is important to me. But I need to be smart about this. This race is not so important that I will risk the rest of the season (or more). So I need to take a look at my options –

 

1. I race the marathon at my projected pace (6:50)
2. I run the marathon with one of my buddies – kiss sub-3 good bye for now
3. I run the half marathon – much slower than current half PR
4. I skip the whole dang race

 

The next week will let me know where I will fall.  Since I am in taper mode I do not think I will lose any of my fitness but I still need to test the legs at race pace.  I think this run will occur on Thursday.  That will be the deciding day – a day of reckoning if you will.

 

Don’t forget the 2011 Wannabe Burpee Challenge.

Last hard long run–Mardi Gras marathon prep

Most of the time I look forward to a hard session (success junkie?) but I have been dreading this run all week.  It has been more like studying for a hard exam.

Last week the 15 mile run did not go as planned for a number of reasons.  This weekend is the 20 miler at speed (20 miles @ 7:05 minutes per mile).  I am better prepared.  I have rested the legs for two days.  I am packing the race belt – 5 gels.  I am right mentally.  It is time to execute.

I am headed out the door.

Mardi Gras Rock 'N' Roll Marathon Race Review

About the race. The EXPO was well run. It was crowed but that was to be expected. However, the Competitor Group has refined this process. It took all of 2 or 3 minutes to get processed. This was the largest race that I have ever participated in and this was the most efficient check in! When I did my ironman it literally took hours. Yes, there was a lot of hand holding for the ironman and regulations and rules and stuff but there were only 3,000 people participating – the marathon had 16,000. The Rock ‘n’ Roll Series has this down to a science.

The EXPO itself was pretty good also. There were several booths doing what appeared to be brisk business. You were also able to show your ID so that you could have beer at the finish line. If you checked in during the EXPO you would not have to show ID at the finish line. You could also sample the MGD 64 in Dixie cups at the EXPO. But, there was a rumor that you were only allowed 2 beers at the finish. That must be a dirty joke – this is after all New Orleans. The New Orleans Track Club almost starts serving beer prior to the start of their races. Now, don’t get me started on Baton Rouge – many races have food and drink the night before the race (included in the fee) as well as food and beer immediately following the race. This two beer limit must be a joke.

The race started near the convention center. The corrals were well marked and each corral had several port-a-loos. This was done very well. When I first got to the start line there were no lines for the potties and I hopped in and did my business. A little bit later I needed to go again and this time there was a line but it was acceptable. Even with a line it took only a couple of minutes. I don’t know how many corrals there were – twenty something I would guess – and there were a couple or three port-a-loos in each corral. I appreciated the amount of facilities that were available. There was a VIP area near the start that had heaters so you could stay warm. This area also had food, drinks and VIP bathrooms. However, you had to have purchased $150 worth of stuff at the EPXO. That was not for me.

The start was in the warehouse district, an industrial part of town. I have started at races here before and it is as good as anywhere to start. The course went east and looped around Audubon Park. This was a nice run even though the pavement was less than ideal. After the race I heard several stories of people falling. I hate to hear that but this is New Orleans and the roads are just that bad – there is no way around that.

Prior to the race I was looking over the course map and I was immediately concerned about the Half and Full marathoners branching off from each other and then merging back. I was concerned because the two groups would merge back together at mile 4.5 for the half marathoners and mile 8 for the full marathoners. I was afraid that there would be two groups of runners at very different paces. Worrying was all for not. The groups never actually merged – instead they ran side by side separated by a median or a line of cones.

As the name of the race suggests, there were a lot of bands. They were place at every mile of the race. This was not as motivating as you might think. You ran by the bands and heard them for about a minute. I do not remember any of the bands specifically. Maybe the bands are for the spectators?

The volunteers were plentiful and enthusiastic. There were cheerleaders from area schools everywhere cheering the runners on – they were competing for monies for their schools. Water and sports drink was every mile. I prefer to take gels and wash them down with straight water. It might be prissy but I do not want to spill the sports drink all over me and have to lose the mental concentration fussing with the stickiness. Anyway, I always take my own gels so this is not an issue for me (my gels are looped into my race belt), but I believe that there were only two water stops that had the gels. The map of the race indicated that gels would be available but it did not say where they would be available. If I had not had my own gels I might have been out of luck. As it turns out I did take 3 gels from the course. I combined this with the 5 that I had with me. Yes, that is right, I had 8 gels during the race (1 before and 7 during). Not having gels at all or most water stops seemed, I don’t know, I guess a little bit cheap. Once again, this did not pose a problem for me.

The finish line was lined deep with spectators and you could see the clock from a hundred yards out. This was well done and it definitely encouraged me to ‘sprint it out’. Once you crossed the finish line you were given your medal and a sports drink. The area immediately after finishing was well stocked with bagels, bananas, sports bars, water and sports drink. You were also given a solar blanket. There were speakers at the exit of this area that told you that once you left you would not be allowed back into the area. The notification system was well done. There was no doubt that you would not be let back in – they also had security standing there to ensure that no one came back into the area. I was spent when I finished and did not feel like eating much of anything – after all I had just finished a marathon. I did eat a bite of a banana and grabbed an additional sports drink as well as two sports bars.

I left the finishers area and found my group. I changed clothes in a port-a-loo. The park was huge and you had to walk a good distance to the reunion area. They had letters posted in a field that allowed for you to easily meet up with group. I thought this was done well. We ventured over to the letter P (for Pine belt Pacers – our running club) and met several of our group. The ground was damp so we used our solar blankets to keep us dry.

I went over to the beer area and my race bib procured me two beer tickets. They marked the bib to show that I had received my tickets. Each additional beer would be $2. Now, this race cost well over $100. I wonder how much money was saved (or made) from limiting cans of cheap beer? This did not affect me too much but there was a lot of grumbling amongst the finishers. In addition, who carries money with them on a race? I guess you could have packed it in your finish line bag – but …

After a few more people finished we started to get a little bit hungry. There was no food available outside of the finisher’s area. I take that back, they did have food for purchase. Now here is the rub, they have a captive audience of 16,000 people that have just run several hours and they charge them for food. That is just wrong. I have been to a lot of races and there is always food for the racers. That is just how races are done. There was a national chain restaurant serving food for free if you jumped through some hoops the day before. I was not aware of this and I did not jump through the necessary hoops. Anyway, they ran out of food.

This was also a point to point race and you had to take shuttles back to ‘near’ the start. There was no parking at the finish. You had to walk about a mile to get to the shuttles. I am not sure why they could not have been closer. I mean, we did have to walk along a road to get to the buses. But the number of buses was plentiful. There was no wait once you made the trek. The buses took you to the Superdome which is where most of participates had parked for the race and the second stop was close to the French Quarter. But if you were staying in a hotel near the race start you had another mile to walk. I knew where the shuttles were dropping off and was okay with the walk but I did hear of many people being upset – especially if you did not know the area.

I am aware that you cannot make everyone happy. And I did have a great race (I am signed up for next year already – I signed up prior to running the race for about a 50% discount). But there are a few things that need to be done better. Having done a number of triathlons I often hear of people being upset with WTC (World Triathlon Corporation - the ironman company) and talk about how expensive their races are. Both of these companies put on an efficient race and sell an experience. And I am perfectly fine paying for these experiences. At the end of my ironman, there was a ton of food (cheap food like pizza, bagels, cookies – but who cares at the end of an ironman) and even complimentary massages. My ironman and my marathon were both wonderful. But the Rock ‘n’ Roll marathon series seems to be rather greedy. After all, it is just a marathon. If you charge a premium you had better deliver. With just a few changes to the amenities these events would be spectacular. I believe that the cost of the race should cover post race food. For crying out loud, no one would have complained if they charged an extra $5 and gave you a hamburger (although the race is already at a premium). There are a lot of marathons around. I am not sure if the Rock ‘n’ Roll experience is the premium.

The Good:
Fast easy check-in
Nice EXPO
Start Line facilities
Nice course
Volunteers
Ample water stations
Festive Finish line

The Bad:
Expensive Race
No FOOD
Limited Beer
Limited Gels at the water stations

All in all I had a great race and many of the CONS just did not have an effect on my experience. Most of what I am reporting on was from other racers. However, I do see their points. As I have previously mentioned I will be doing the race again next year. It will be interesting to see how the race grows.

Mardi gras Marathon - By the number revisted

http://www.wordle.net/show/wrdl/1735863/Mardi_Gras_Marathon

Mardi Gras Marathon Race Report

I had brought 5 different shirts for the race. I had a contingency for everything. I had 3 sleeveless shirts, a short sleeve shirt and a long sleeve shirt. I knew that I would not be wearing the long sleeve shirt but just in case.

I knew that it would be cold / cool prior to the race but I was planning on running hard. I did not want overheat in the later stages on the race. Race morning would be in the high 30’s / low 40’s.

I decided on a triathlon Zoot sleeveless jersey because it had a ½ length zipper. I had also brought a pair of tube socks that I had cut the ends out of – these would be my disposable arm skins. In addition I also had disposal gloves and a disposal long sleeved cotton shirt.

After walking the mile to the starting line I milled around corral number one for about 45 minutes. I used the bathroom twice – I was nervous. The first time there was no line – the second time I only had minutes to spare. I was cold and nervous and shaking. I was not as anxious as before my ironman but there was a lot on tension in the air. I wanted to do well. Like I said, there was no fear just a heck of a lot of anxiety.

When the gun fired the elites, corral 1 and corral 2 started. It was crowed at the start but I crossed the timing mat within seconds. I had my ‘virtual partner’ going on my left wrist and a regular stopwatch on my right. I got passed by hordes of people in the first 2 miles. I stuck to my plan. I kept to my paces. The half marathoners split off early in the race. I saw many people making the half / full decision. The split was between mile 3 and mile 4. I thought to myself that you had to be having a bad day if you jumped ship this early.

I continued on with the full marathon. My paces were maintaining. In fact, they were maintaining easily. However, I was running about 10 seconds slower than my last 30k race. I had some doubts start to creep into my mind. How could I have run 10 seconds faster for 18.6 miles? I am not sure how I did it three weeks ago but this was a different race.

Anyway, I was sticking to my race strategy, I was going to try and run even splits for the entire race. If I had more at the end (yeah right) I would pick it up. I ran with a couple of older guys for a couple of miles and I was chatting up a storm. We were swapping race stores left and right. I saw Becky from the running club around mile 7 or 8 – she yelled at me and I was sure she was going to tell me to shut up and race (I would see Becky and Holly a couple of more times during the race – they are fantastic cheerleaders!) The older guys started to drop off of my pace a little bit so – I had made this decision earlier – I was not going to slow down at all to talk. It would be okay to talk but I had to keep to my race plan. I dropped the older guys and picked up with a guy that I had met that morning. He needed a 3:10 to qualify and we were running similar paces. I ran with him and another guy for about 8 more miles. At times it was tough to stay up with them. They would drop me at the water stops and I would have to quicken my pace to catch back up. I am not very good at running and drink at these water stops. However, even though I had to quicken the pace to catch back up, I felt it was worth the effort to ride along with them. Although I was pushing it my ‘virtual partner’ kept was telling me that I was a little slow. I tried to catch back up to him but I just did not want to get into any danger zones.

At this point we were entering City Park. The half marathoners broke off to finish their race. I had run about 15 miles and I was still feeling strong. The course had the half and full marathoners break apart and come back together twice– after the first break we never actually intermingled – there was always an island or cones separating us. We, the full marathoners were running up the west side of City Park. I recognized this section from the Ole Man River Half that I had run back in December. This was a long flat straight section. I crossed the 17 mile marker at 2 hours and thought to my self, no scratch that, I said it out loud, that there was only about an hour to go. I proclaimed “That we could do anything for an hour.” Even though there was very little wind I had been tailing these guys for several miles. I was starting to push past them. It was time to move out on my own. I left them – I would not call it a pass, definitely not a pass with authority or anything I just got in front and kept going. We rounded the north section of the park and I was worried. I still felt strong but I knew that “The Wall” would be lurking. The temperature had climbed into the 50’s. This should not have been warm much less hot but most of my training has been in the 30’s. I had to take off my sweat band a couple of times to wring it out. I passed mile 20 and there was such a relief. I was past the first 20 miles and just had a 10k to go. There was an out and back for a couple of miles and then the course would come back into the park for the finish. I ran mile 20 on schedule (7:08 minutes / mile) – just as I had planned. I actually felt really good. I passed several people during this mile and kept to the plan.

This little out and back section turned 180 degrees at mile 21. That is when it hit me. I was running strong because of the tail wind. I don’t think the wind was that strong but it did not have to be. Running into the wind I was still passing people but it was hard going. These next 3 miles would be the slowest miles of the race. I lost 59 seconds during these 3 miles. It got hard in this area. And I was alone. I was trying to sight up ahead and reel runners in but they were getting few and far between. In a race this large it is amazing how many people I saw that I knew. At about mile 24 and a half I passed another runner. He knew my name and I looked up. This was a guy named Michael that I had run with at the 30K race 3 weeks ago. He needed a 3:10 to qualify for Boston and I told him to jump on – to finish this race strong. I don’t know how it made Michael feel (he finished in 3:11:xx – heart breaking) but it was encouraging to me. I knew the finish was within my grasp and I knew that I could push harder / push farther. I picked it up and my times got back on track. Mile 24 was the absolute slowest of the day (7:32) but mile 25 was back (7:07). I would continue to push hard until the end. Mile 26 felt like it took forever but I was on – it clicked off at 7:13. Down the finisher chute I kicked it up. I saw the clock and it was ticking up – I was damned and determined to not allow another minute click past. I sprinted the last minute and finished by a clock time of 2:08:5X and a chip time at 2:08:44.

When I finished I was spent. I was hurting – not a bad hurting like something permanent just sore from the effort. I received my finisher’s medal and got my photo taken. I did not feel hungry but ate a banana and a bar of some kind. I also took some sports drink. My face was crusty from salt.

I only needed a 3:15 to qualify for Boston so I knew that I was safe several miles back. This probably let me slip off of my paces. I had wanted to finish in a low 3:07 (as per the running calculator). I have become a better, more patient racer over the past 3 months. During the fall of last year there was no way that I could have come close to qualifying. Now, both the first and second halves of this marathon would have been half marathon PR’s in early December.

I am indebted to many friends that have allowed for me to experience this race. As I have said, I would not have even taken on this challenge without the encouragement from so many Pinebelt Pacers (special thanks Charles and Jim who talked me into running all of the build up races). I also could not have done this without the constant encouragement of Jodie who had to put up with all of the talk – the training this / the racing that. I am sure it has been tough on her for the last 3 months (not to mention all of the ironman stuff from last year).


Splits for the race - slowest - mile 24 - 7:32 / fastest - mile 15 - 6:59 average - 7:11
Average Heart Rate - 169

So, this is the race report. I would also like to put together a lessons learned for this marathon and a race review - a review of the Rock & Roll Mardi Gras Marathon itself. Stay tuned.

My race - by the numbers.

2 Cliff bars for breakfast
8 gels during the race (1 before / 7 during)
7:09.00 pace 1st half (1:33:57)
7:13.81 pace 2nd half (1:34:47)
7:11.90 pace Total

Qualifying for Boston in my first marathon … pretty sweet!

On yeah, at the expo I already signed up for next year’s race.