Tuesday, November 9, 2010

Wahoo! New PR at the NYC Marathon!

Everything came together on race day. The weather was cold and clear. My body was healthy and injury free. The crowds along the course were unbelievable. And, the good vibes and well wishes from family and friends really special.

Starting out in Staten Island, they fired off a canon to start the race and played New York, New York as us runners headed out to conquer the course. It was really windy going across the first bridge. Once on the other side, it was a big relief to feel the sunshine and get out of the wind.

Was really impressed with the number of people that came out and their attitude. Unlike many marathons where people show up to cheer their friends on and don't say much until they see their friends, at NYC fans were cheering, screaming, and making noise the whole time for all runners. The energy from crowd was like a playoff football game. Just amazing.

My race plan was to run at an even effort that felt comfortably fast versus try to maintain specific mile splits. I had a good start number so most the people around me were fast runners. The first half I felt great and although I knew I was running faster than I should be, it just felt good so I went with it. My half marathon split was 1:30:30, which works out to a 6:55 average pace.

Someday I'll run that the whole distance, but on this day in NYC, the last half of the course got the best of me with what seemed like another 13 miles of uphill or downhill running. I did manage to hold on and recovered a bit of time between miles 16 and 22. Miles 22-25 were brutal with most of it uphill. Once I passed mile 25 I knew I was on the home stretch. We turned onto Central Park South, which was 1/2 mile uphill into the wind blowing about 10mph. I tucked in behind a big guy who was running a nice pace and held on...then gave it all I had to run the last 800 meters at about 6:15 pace which felt like I was sprinting.

As you pass the 26 mile mark you start up another hill. Good news was I had enough gas left to rally so it really didn't slow me down and I just kept running as fast as I could all the way to the finish. My goal was 3 hours and 10 minutes. Happy to report my finish time was 3:10:32! A new personal record and very satisfying event.

The next marathon I'm doing is Boston, which is April 18th. Plan to take a few weeks off to rest and recuperate, then start my Boston training mid-December. Thanks to everyone who was out there on the course cheering us on and thanks to all my friends and family for the support. Cheers!

Wednesday, November 3, 2010

NYC Marathon here we go!

Training has been great and I'm injury free...knock, knock, knock...that was the sound of me knocking on some wood. :-)

Weather here in San Diego was 92 degrees today. Forecast for NYC on Sunday is a low of 33 degrees and high of 49. Huge difference! I'm hoping the cool temps will reward fast times and many PR's like it did last year in Chicago.

The build up for NYC Marathon has been really fun. So many people run it (45,000) there is a ton of excitement in the air. Time to sign off and head to the airport. Will send an update along the way. Cheers and RunFasta!!!

Friday, April 23, 2010

Finished the Boston Marathon!

The past week has been a tornado for me. Race weekend in Boston was unreal. Just like the Super Bowl or the Olympics. Was an amazing experience and the people of Boston were so wonderful. Thanks to everyone who was out there cheering and thanks to all my friends and family for your support. Special thanks to my beautiful bride Lynn and her friend Margrete for making the trip to Boston…and to Matt Baier for keeping the Facebook crew up to speed.

As it turns out, the actual race was much more challenging than I expected and it didn’t end with the PR that I was hoping for. However, it was an amazing journey and I’m so glad to have been a part of it and to now be an official Boston Marathon finisher.

I’ve been replaying the race over and over trying to figure out what happened and still have no conclusive answers. Was it my nerves, a lack of sleep, was my body fighting a cold, did I get dehydrated, were my sodium levels low, was it my calf muscle injury? Wish I had one thing to pin it on, but in reality, I think it was just a perfect storm where a little bit of all of these added up to a very challenging test of will power to make it to the finish line.

I do know one thing that contributed was the calf muscle knot/injury I mentioned in the post the night before. The same thing nuked my first attempt at Chicago Marathon and acted up a year ago just before SD Rock N Roll Marathon. I thought I was doing everything right during the weeks leading up to the race including rest, stretching and massage.

Unfortunately, my right calf acted up about 3 miles into my last tempo run on Tuesday before the race. I babied it the rest of the week and did massage, ART, the stick, foam roller, stretching, ultrasound, you name it. None would relieve the big knot. I was able to run on the treadmill the night before without pain so thought all was good, but about a mile into the race it hit and I had to adjust my stride to more of a heel strike to relieve pressure on the calf (I'm normally a mid-to-forefoot runner) so I lost my normal efficient/fast stride.

Marathoning is a big mental game so I tried to view it as a positive thing that would help make sure I didn't run too fast the first 5K, which I was told over and over again “don’t go out fast”. My first 5K split was 22:01, which was 30 seconds slower than my target so I figured I was doing good pace wise and would be no problem to make up once I got to the hills. However, the knot in my calf didn’t get better and I could feel a twinge each time my right foot hit the ground. At the 10K mark (6.2 miles) I tried to pick up the pace, but found my legs felt heavy and tired. Was really strange to be tired that early in the race. I knew something was not right and my mind was racing a mile a minute trying to analyze the whole thing…nothing made sense.

My half marathon split was 1:35 so definitely slower than my target of 1:29:30. I wanted to pick up the pace, but was already out of gas. I knew my issue wasn’t that I went out too fast, but I couldn’t figure out what was wrong. My pace just kept declining and I had no ability to keep it up. I felt like I had the weakness of the flu without any other flu symptoms. I had Gatorade at mile 5, 8, and 10 plus Gu as planned at mile 8 so hydration shouldn’t have been an issue. My training had lots of uphill and downhill running and I had recent training runs where I ran 18 miles at an average overall pace of 7:01 so I knew what my body was capable of doing. Was so frustrating!

Anyhow, I knew I was in bad shape when I hit the steep downhill around mile 15.5 because I wasn't able to run much faster even with the downhill to help. The first hill over the freeway at mile 16 was really tough. Around the top of that one I pulled over to stretch my calf muscles and could not believe how tight they were. Hardly any range of motion and stiff like never before.

I continued on and forced myself to "run" the Newton Hills, but the downhills brought no relief and by mile 22 I got cramps in my quads that forced me to stop. Have never gotten cramps like that before. Just stopped me in my tracks. I was able to walk through them, but the last 4 miles were painful. Best part was I hobbled up to a guy from Chicago about mile 24 who's PR was 3:10 and he was having same problem so we carried each other to the finish alternating between baby step running and walking.

My finish time was 3:44. I’m not happy about it, but I did shift gears from racing to enjoying the journey right around the second Newton hill so all was not lost. I tried to focus on soaking up the cheers and enjoying the crowd which was truly unbelievable. Also pulled out my iPhone and shot some videos of heartbreak hill. Just nuts how many people come out to cheer and it sure looked like they were having a lot of fun.

All that said, I'm bummed that my body wasn't able to perform at its peak and disappointed in my performance. However, the experience was priceless and I'm definitely planning to go back next year to exercise those demons!

I’m writing this post 4 days after the race and the good news is my legs feel about 80%. The right calf muscle knot appears to be gone with no more pain when running and the only remaining issue is sore quads. I went for a 9 mile run out to Cabrillo Monument this morning with Randy Gorman. Was really good conversation and so nice to get back on the road. My next race is Rock N Roll Marathon in San Diego June 6th. Hoping to ramp back up the mileage next week and be in peak form for RNR so can race it fast and pain free. Thanks again to everyone. It has been, and continues to be, a lovely cruise!

Boston Marathon Elevation Chart



As you can see from this chart, that damn course is hilly. It's advertised as 16 miles of downhill followed by 5 miles up, then 5 miles downhill to the finish. Reality is the first 16 is rolling hills and as you can see, there is quite a bit of uphill along the way down. The need to train on hilly terrain is definitely an understatement!

Sunday, April 18, 2010

T minus 11.5 Hours until my start time at the Boston Marathon!

Race day has arrived...wahoo! The past 48 hours have been fantastic here in Boston. Amazing experience. So glad to be a part of it and thoroughly enjoying the ride. Have had several scares in the injury department this week (mostly related to my right calf muscle). Been doing lots of stretching and using "the stick" to break things up. Pre-race worries reached max levels when we got back from dinner tonight. I couldn't shake this feeling in my head that both my calf muscles were tight and going to haunt me. Ended up going down to the hotel fitness center and running on the treadmill for 5 mins to put my mind at ease. Happy to report all felt great, so breathing a little easier now.

Weather has been cold with on/off rain since I arrived early Saturday morning. Good news is we saw our first glimpse of blue sky and sunshine this afternoon...and as I write this, weather.com is forecasting 47 degree temp at 10am (wave 1 start time) with winds in the 10-15mph range from the north west = cross wind the first 17 miles, but should be tailwind as we enter the Newton Hills and carry us to the finish. Could change, but with race time only 11.5 hours from now, it shouldn't change much.

Time to sign off and get some rest, but before I go, want to send out a HUGE thank you to everyone who has sent a text, email or Facebook post. Your support is greatly appreciated!!!

Friday, April 16, 2010

On my way to Boston!

Wow. It's finally time to get on plane to Boston. Can't believe it's finally here. Very excited and nervous at same time. Weather is windy and raining there now, but forecasts says the rain should be gone by Monday. Sure hope so. All for now. Three more days!!!

Monday, April 5, 2010

14 Days Until Boston!

Getting excited. Hard to believe the race is two weeks from today! Did a 19 mile Boston simulation run yesterday with 18 at marathon pace. Felt good and strong. Definitely ready. Today I had some tight muscles, but feel surprisingly good like I could go do another 19 today...very cool. That said, it's all about resting up and staying injury free from now until race day. Plan calls for running 5 to 8 miles every other day at marathon pace with some strides mixed in and some long walks or short easy running in between to keep muscles active. Been having fun reading up on Boston and hearing stories from others. Can't wait. Gonna be a great section of my running jouney. Cheers!

Wednesday, March 17, 2010

Only 33 More Days Until Boston Marathon!!!

My training has been great. Averaging 50+ miles a week and put in 62 last week. Best news is no injuries and legs very strong. Have done a good amount of hill training and quite happy with the results. Basic training plan has been three fast tempo runs per week in the 6 to 10 mile range with a couple shorter recover runs of 2 to 4 miles on the off days plus a long run on Sunday's of 18 to 22 miles. Tempo runs I've been shooting for average pace in the 6:40 to 6:50/mile range with a few mixed in at 6:20 to 6:30 just for fun. Really feels like I'm flying when running at that pace.

For the longer run on Sunday, our legs are already tired from all the hard tempo workouts so the pace is in the 8:00 to 8:30/mile range. Something new I started in January after getting some coaching from a guy named Hal Goforth who is an exercise physiologist that is returning to Boston this year to run it for the 36th time...is not eating before or during the long runs. Idea is to put the body into a glycogen-depleted state to force the liver to train itself to be more efficient at converting fat to usable fuel (glycogen). We eat a normal meal the night before, then on Sunday the only thing I have is a cup of coffee when I first wake up...until about a half hour after the long run is complete. No water, no sport drink, and no Gu or gels while running.

First time I did this I did hit the wall at about mile 12 so the last 3 miles were very hard and slow. However, I didn't really miss the water and was surprised how good I felt afterwards. I had visions of being couch potato the rest of the day, but was no problem. Since then, my liver must be getting healthier because now I'm able to run all the way up to 22 miles with no issues and feel strong at finish. That said, on race day we'll have a normal pre-race breakfast and I'll be consuming Gu several times during the race. This crazy no food idea is strictly for training, but I do think it is working.

Looking at the calendar, it's roughly 5 weeks until race day. Have 3 more long run Sunday's to go and then it's taper time. Last weekend I managed to do 18 mile run with 14 of them at my target race pace = 7:04/mile. Although I was tired at end of run, I think I'll be good on race day to run that pace for the full marathon assuming the weather cooperates. All for now. Will post more as we get closer to April 19th!