A Spicy Night in New York City

One of my longer term goals was to complete the 5 World Marathon Majors.  Berlin, Boston, Chicago, London and New York.

Each presents a different challenge - often to even just get to the start line.  Boston you obviously need to qualify for, or raise an awful lot of money as a charity runner.  London and New York are both heavily oversubscribed and use a lottery system that means it's very hard for most people to get an entry (Chicago and Berlin are a lot easier).

Fortunately I had a qualifying time and with a big group of running friends going, I decided 2011 was the year for me to check it off the world major list. 

New York is not renowned as a fast course - with several large bridges to run up, as well as a hilly finish leading in to, and around Central Park - so I decided to make it more of a training run, with my goal race being Tucson in December.

That turned out to be one of the best decisions I made.  This would be the first marathon I really enjoyed.

Race day - we were up at the crack of chickens.  Literally.  Despite a 9:40am start time for the first wave, because of the logistics of the start in Staten Island, we were scheduled on a 6am ferry out of lower Manhattan.

6am for the ferry.  Work backwards.  Leave the hotel at 5:30am.  Need to get up, change, 'take care of business' and get some breakfast in too.  So 4am ET.  Fortunately the clocks had gone back an hour that night which led to some concerns for me as I went to bed.  Would my iPad adjust it's clock during the night ?  If so - should I set the alarm an hour later ?  I ended up going for the 'old fashioned' hotel wake up call.  It didn't matter anyway - I was awake long before the phone rang.

A group of us from the Runners World forums took taxis together and hung out on the ferry.

 

 

It was still dark, but you could easily make out the Statue of Liberty as we sailed past.

 

and looking back at the New York skyline as the sun started to come up

 

Once on Staten Island, we waited briefly for buses which gave another opportunity to look back at the city skyline.

At the Athlete Village we basically sat around.  And waited.  A lot.  It was chilly - mid 30s, and we had nothing to do but wait.   For 3 hours.  I was once again thankful to have met a large group of running friends through Runners World.  The time passed a little quicker.

 

In New York they have 3 coloured starts.  I was in the green which started on the bottom deck of the Verrazano Bridge.  The other 2 starts are on the top deck.  90 minutes before the gun - we got into our wave holding areas, and then 45 minutes later they walked us up to the start line.  I was in the first wave of the green, so maybe 10 yards behind the start.  The green start is a short way back from the bridge - so we had a small grassy area along the side of the road.  For the 45 minutes we were penned in - that area was given a lot of nitrogen fertilizing.

And then we were off.  It wasn't bad running on the bottom of the bridge.  To the left hand side was a spectacular view of Manhattan.  I kept pointing it out to people, but most were concentrating on the matter at hand.

Until you run the course - you don't realize how 'hilly' the bridges are.  Here's an elevation profile of the race - notice the first mile with the Verrazano Bridge.

Fortunately - it is the first mile, and with all the pent up excitement, especially after being 'caged up' for 3 hours, it wasn't noticeable.

Pre-race, I had decided to make this a 26 mile training run.  The plan was to go out at 8 min/mile pace for the first 16 miles to get a bit of heaviness in the legs, and then to bring home the last 10.2 miles at what I hoped would be my marathon pace in Tucson - 6 min 50 second miles.

Starting at the front, with all the excitement - try as I might - I couldn't run slowly enough.  I tried to stick to the very left hand side of the bridge so I didn't slow people down and with the wider road it never seemed to be an issue.  The first miles ticked by and I was struggling to run under 7:30 pace.

Each mile as I saw the split I'd make a conscious effort to slow down, but it wasn't working.

First 5K @ 7:23 pace.

Through mile 4 @ 7.25

Mile 5 @ 7.26

So much for 8 min / mile pace.

I decided to adjust my training run on the fly.  Instead of running slower the first 16 and fast the last 10, I decided I could just keep up the 7:30 min/mile pace for the first 20 - and then hammer home the last 10K.

I was still running well within myself.  I was able to enjoy the scenery, high five kids, thank the cops in the middle of the road, and try and talk with runners on the course.  I was also able to observe the runners too - something I don't typically have time for.

During the race - I noticed 3 phases.  The first phase - where everyone streamed past me.  Not really surprising given me starting at the front but holding back.  This lasted for the first 4 or 5 miles.  Then things started to even out.  I was running level for the next 8 or so miles.  Then probably from mile 13 onwards - even though I was keeping a constant pace, I started to be the one doing the overtaking.  It amazed me how poorly most people pace a marathon.  But then I can hardly speak myself - I haven't got it right yet myself when racing for that sub 3 house elusive goal.

Brooklyn

Enjoying the race for once, I was able to take in the differences as we moved through the 5 Burroughs.  From Staten Island, through Brooklyn, to Queens, briefly into the Bronx, before finishing in Manhattan.  We were running through areas that most New Yorkers wouldn't dare to set foot in - but with 50,000 running friends and great crowd support, it was a party the whole way.  I danced the YMCA, and 'held my hands up in the air' whenever the music called for it.

One song I heard many times had become a sort of official anthem for the race for me.  Jay-Z and Alicia Keys - Empire State of Mind.  (click the video for some background music for the rest of the blog)

Youtube video - Empire State of Mind 

Around mile 10 I finally found someone who was taking things relatively easy too.  He lived about 2 hours out of the city and had run the race several times.  He agreed with the 7:30 min/pace approach, although a couple of times we had to remind each other to slow down.  It was tough too - the bridges really played a number on my garmin, so I couldn't trust the overall average pace that was being shown.

I hit the half in 1:39:05.  A 7.34 pace.

Onto the Queensborough Bridge - once again running on the bottom deck as we crossed into Manhattan

  

The bridge is quiet - just the sound of fellow runners, many suffering on the uphill portion. Once you're over the bridge, you turn onto 1st Avenue and hit the wall of noise from the large crowd support.

 

  

I was having fun. 16 miles in - it felt like the Sunday training run that it was, just with 2 million people out to support.  I was biding my time - waiting to hit the 20 mile mark.  As we approached that point I saw later that my average pace had dropped to 7:36 min / miles.  My running partner had started to drag.  He wished me well, and I wondered what I had left in my legs.  It turned out to be quite a lot. 

It felt great to stretch out.  I literally just hit the switch and went from 7:40 pace to 6:40 pace in a few seconds.  I felt as if I was flying past people - a porsche going past tractors.  From mile 20 to the end, no one over took me, and I must have overtaken literally thousands of runners.  I had to weave and take corners on the outside to avoid getting trapped.  This was fun !

Mile 21.  6:34 pace.  Hmmm.  Maybe a little too enthusiastic there Richard.  Still - it felt great.  Just 5 to go, this was a training run after all - and this was the part of the training I was most interested in.  How I could handle faster miles towards the end of the race on fatigued legs.  We made the turn at the top of the course and headed towards the finishing stretch.

Mile 23 is basically a long steady uphill along 5th Avenue as you approach Central Park.  Most runners were dragging.  I know that feeling well - just willing those last few miles to be done, living in your own personal hell.  Not this time - I was screaming.  I tried to encourage the crowd to yell louder.  Wearing my Colorado shirt I heard a lot of 'Go Colorado' shouts.   This was the way to run every marathon !

6.53 mile up the hill.  Then into Central Park.  

The road got narrower and the crowds were drawn in closer.  I was surprised by the constant ups and downs in the park and was once again glad I wasn't racing the marathon.  On tired legs at the end of the race could be miserable, and I saw plenty of people suffering.  I suddenly realized checking the splits that I might be able to make 3:15 - way faster than I'd expected, and my Boston Qualifier time for 2013.  Hmmm.  Purely symbolic because I'd already run a 3:04 the month before, but I figured I'd give it a go.

Out of the park, along W 59th and up another slight incline, around Columbus Circle, back into the park,   I was still overtaking all the way but my legs weren't turning quite so fast now.  6:56 for mile 26.  Up the final incline and we were done.

Official time, 3:15:13.  A 3 minute negative split, all of that (and more) from the last 10K.  Despite missing the 3:15, I was in a great mood.  The last 10K I'd averaged right around 6:50 pace which I hoped was a good sign for future races.  Never had running a marathon felt so much fun.  I was amazed that just backing off a little bit, how much easier everything felt, and how much I had in the tank at the end.

Which was fortunate to some extent, because after you finish New York - you have to walk for what seems to be halfway through Central Park to get to the exits and your checked bags.  I met a group of friends from the RWOL forums again and we hung out for a while, before reconvening at a bar on the upper east side (walking the 2 miles to get there in my case).

Later that night a larger group of us got together to eat the hottest curry in the world.  Good times, good friends.  The perfect way to cap off an incredible day.

Reflecting later on how much more enjoyable this marathon had been, it made me realize this was the way to run marathons.  I've got some unfinished business trying to get that sub 3 hour time, but once I do, I really believe this is the way to go for future races.

St George Marathon

St George was going to be sub 3 attempt number 2.  This summer I've been steadily improving and set PRs in most races from 5K to half marathon distance.  Whereas at Boston I always felt sub 3 might be a stretch, going into St George - I was pretty confident I could do it.

Flew into Vegas and drove the 120 miles to the north west to get to St George.  It's just across the Nevada / Arizona / Utah border.  Pulling into St George, the car temperature gauge said 101F.  Holy crap.  What was I thinking running a marathon where you fly to Vegas on 10/1 and drive to it ?!!

Did the expo, and then went out for spicy asian food.  I met up with Left Coast briefly after dinner, then it was back to the hotel to chill.  Bridesmaids on the ipad until I got bored and took sleeping pills.

Not the best night's sleep.  Surprise !  My alarm was set for a quarter past sodding early o'clock (3:15am), but I was awake from 1:30am anyway.  I decided not to do the all liquid ultra fuel breakfast this go around.  I've had issues with my stomach the past few attempts I've used that, not being able to take in carbs during the race, so this time I stuck to what I'd done in training.  Lots of liquids, and then a small bowl of cereal, plus some cliff bloks.

St George is a point to point race.  A bit like Boston.  They bus you out to the start line.  It's a big net downhill - although it's deceiving.  For the people who just look at the profile and say you can put skates on and do it - I suggest you sign up next year.  Over a mile up a volcano in the first half (250 foot gain in that mile alone), and a couple of other nasty hills - it's not the downhill coaster that it may appear to be on paper.  And there's that 'heat' thing.  Average temps for October 1st in St George are 86F, and the course has literally no shade. In a normal year the temps should cool off more at night, so you'd be starting around 50F, and ending around 70F.  So not too bad.  Unfortunately this wasn't a 'normal' year.

I left the hotel at 4:30am.  It felt pretty warm.  The car temperature gauge said 79F.  Hmmm - yes - that would qualify as pretty warm at 30 mins after way too early o'clock.  The buses were only 1.5 miles away, but I didn't want to have to hobble back, so I drove and was able to park literally a hundred yards from the bus pick up, which was also next to the finish area.  On the bus, I chatted with a lady who was in the 10 year club, and thus able to avoid the lottery each year.

Up at the starting area there were bonfires to provide light.  I'd scored a semi-elite bib, so was able to go into a cordoned off area where we had our own set of porto potties.  I put a trash sack on the ground and just lay down.  Music pumped from the PA, as more and more people showed up.  The announcer cheerfully told us the temperature at the start was 65 degrees and it was going to be a beautiful day.  Beautiful if you're sitting behind a microphone mate.  Not beautiful on the business end of 26.2 miles.
 

The start time drew closer - we got into position, it was still pitch dark.  St George is maybe 20 or so miles east of the Nevada border, so right at the very western edge of the mountain time-zone.  Gun time is at 6:45am - the sun rise isn't until 7:30am.  And there are no lights on the road. You start in the middle of nowhere.

I'd found a spreadsheet on line - similar to Greg Maclin's - that had tailored splits for the St George topography.  I was going for a 2:58.  Suddenly we were off. 

It was dark.  You could vaguely make out the road and runners around you in the gloom, but certainly not see your garmin.  Buttons were pressed and watch lights would glow for a few seconds like glow flies, before dimming.  I'd check every couple of minutes to make sure I was maintaining my pace.

Boston was the first race I'd ever run without music.  I'd set a PR there, so I knew I didn't 'require' it.  Still - something about a motivating songs seemed to make me run faster, particularly on this course where I expected to not be running with anyone.  I switched on my ipod.  Nothing.  Great.  It had worked when I'd checked it before packing - now it was dead.  Thought of throwing it off in anger, but just took it off and stuffed it down the front of my shorts.  Am I glad to see you ?  No - sorry - it's just my ipod in my shorts....

Still - there was something pure about running in the dark, with just the sound of footfalls and easy breathing and stars up above.

First mile.  7:00.


Second mile:  6:55.

Both on target.  At least from what I'd remembered.  I couldn't read my wrist band in the dark, although it was slowly starting to get a little lighter.  Before the race I'd corresponded with CharliePro from the California / Masters forums.  He was running St George and was aiming for a similar time (2:56).  I'd read his race report from the prior year where he'd run 2:58 and was using that as my guide of 'how to do it right'.  He'd run 1:31, 1:27 splits.  I wanted to emulate that.   I knew he'd be running shirtless with his signature baseball cap on backwards.  I'd tried to find him at the start, but it was too chaotic.  And too dark.

In the gloom - just ahead - I saw someone who fitted the profile.  I ran alongside - and sure enough - it was him.  We shook hands and introduced ourselves officially.  No longer an imaginary friend.  I was running with the legendary CharliePro !

6:38.
6:24
6:35
6:30

I took my first gel.  After my stomach issues with Gu Roctane, I'd switched to Honey Stinger gels in my training.  They'd worked well, and they were a local Colorado company.  I was determined to use the 4 I carried.

6:34

these miles all seemed to fly by - running with someone else, chatting, time was flying.  literally.

The first 7 miles are a net downhill.  I was heeding advice from veterans not to go too quick - I felt like I was holding back.  Everything was going to plan.

Then the profile of the course changes.  The next 7 miles are net uphill (the people on those 'roller skates' might struggle here).  They start with the extinct Veyo volcano.  It was now fully light and you could see the thing looming from several miles away.  I'd driven the course the day before so knew it was coming.  250 feet up that mile - imagine heart break hill - just longer and without any crowd support.  No beer bongs at the top.  Fortunately it's relatively early on. 

Even effort, not even pace.  Although Charlie and I seemed to be overtaking people all the way up. 

About this time - the sun came over the horizon.

7:26

We crested the hill.  My quads suddenly were feeling a bit heavier.  I mentioned it to Charlie - he said he'd just felt the exactly same thing.  Oh well - not much you can do.   Certainly not the end of the hills though - the course undulated for the next 6 miles.

7:16
7:02

About this point I saw that I was consistently running 5 seconds or so faster than my goal splits.  The difference between a 2:56 and a 2:58.  I told Charlie I was going to let him go and wished him luck.

I settled back into my grove.  While the sun was rising into the sky, it wasn't too bad.  There were some clouds over to the east that were blocking it a little so we weren't getting full on sunshine.  I'm not sure what the temperature was at this point - I'd guess around 70 degrees.

Tick tick went the miles.  Still hilly  Look at my heel lift in that photo - wow.  I had no idea...

7:19
7:03

Time for gel number 2.  Good so far.  A couple of minutes afterwards I felt an energy lift.  Wow - who'd have known.  Taking gels might actually help ! 

6:48

I reached the half in about 1:30:30.

A little faster than my pace band wanted (45 seconds) - but definitely within range.  Besides - I thought 2:56 might be a real possibility anyway based on my 1:23.xx half from earlier in the summer.

Mile 14 was the last undulating mile for a while, before the downhills would begin.  I'd mentally tried to break the race into 2 parts.  Before 14, after 14.

Mile 14 was @ 6.51.

And then the downhill began. 

6:27
6:24

The sun was now fully out and rising further into the sky.  From this point on it pretty much beat down on us.  No shade, temperatures rising.  Still - I felt okay.  Just 10 miles to go for that sub 3.  Ignore the sun.

6:40

Another gel.  My stomach was feeling a little queasy, but I was determined to keep taking them.  I burped a few times and felt honey coming up.  No.  No time to throw up.

6:49
  
My quads weren't feeling too bad.  I was trying to get up on my mid-foot, lean forward, and run smoothly - but not go too fast.

Mile 19 has a very nasty uphill portion - under a bridge and then continuing up.  All around me people were breathing hard.  My breathing in comparison seemed relatively easy.  I kept reminding myself - if it were easy - everyone would be doing this.  But I wasn't having fun !

7:18

Ok - try to speed up again.

Mile 20:  7:07

Mile 21:  6:51.

6:51 - right where I need it.  I remember thinking that while I'd been losing a few seconds / mile over the pace band, I still had about a minute in hand over a sub 3.  All I needed to do was keep churning out 6:51 miles and I was home.

Just 5 miles to go.  And it was downhill.  Easy right ?!

But I was parched.  So very very thirsty.  I'd been trying to do a better job hydrating.  I'd started with a water bottle in my hand, had picked up another around mile 7.  I was drinking water at each aid station - but I was still parched.  Very very thirsty.  They tell you that by the time you're thirsty - it's too late.   The next water stop - I grabbed 3 waters - and then stopped. What ?  I didn't really plan it - it just seemed the right thing to do.  Stop - drink the 3 waters to make sure they went in my mouth and not down my shirt - then start up again.  I lost 10 or so seconds and had a hard time getting the pace going again.

7:41

Uhoh.

And then my garmin falls off my wrist.  the bloody strap has broken. slam on the brakes.  there's a vehicle following me that I didn't realize was there - I held up my hands to stop him, just as it looked like he was going to run it over.  I picked it up and started up.  Now I was carrying the thing. Another 10 seconds lost.

Like the garmin watch band, I'm starting to unravel.

7:32

Here comes another water stop.  Pop the last gel.  Ugh.  I stop.  Appropriate.  Water stop.  Richard stop.  Part of me doesn't want to start again.  Let's just walk.  Lots of people are around me are now walking, in fact people just seem to be stopping mid run. I'm following a guy in an Ironman finisher shirt.  An Ironman.  He runs marathons before breakfast.  He's looking strong and I'm trying to match pace. And then he just stops dead and walks.  Can't walk.  It's hot.  It's dry.  Keep going.  I start up again slowly.  It might be downhill at the moment, but the heat and dehydration are taking their toll.  I feel like I'm going to throw up.  There are some spectators here - I wonder if I can throw up on the fly while I'm running.  I'm sure I can.  Projectile vomiting.  I've done that because of too much tequila - I bet I could do it here.  But I manage to keep in down.

7:50

I'm seeing the splits.  I know sub 3 is gone.  I'm trying not to let myself slip into the mindset of Boston where I 'settled' for running slower.  Your goal may be gone, but this is a chance to train in that 'mental hell' that's so difficult to replicate in training.  Learn for next time.  Try to find some positives.  The thought of quitting bubbles  up several times but I push it away.  Besides.  I'd have to sit around for hours before getting to the end, so I may as well run it as fast as I can and get it over with anyway.

ok - you should still get a PR you wuss.  I figured I should be able to get a 3:03 or 3:04.

About this time I see a guy on the side of the road holding out a bottle.  I run over - hoping he's offering it to a runner.  He gives it to me.  I tell him he's a life saver.  No more stopping at water stops - I can nurse this thing the last 3 miles to the finish.

7:48

7:26

My mile splits are jacked - the garmin falling off reset took a mid mile split.  I decide I want a 3:03.xx.  Something about a time finishing in a '3' sounds better. I try to pick up the pace.  The finish line is bloody long !   I can see the clock far in the distance ticking down.  It's going to be close.  I'm running hard - overtaking everyone.  Where did this come from ?!!   I run the last half mile at 6:50 pace.

And then 3:04 ticks by.  Bugger.  Cross the line - 3:04:09.

And it's over.  Thank God.  Right across the finish line is an area of misters - runners are standing in there getting drenched.  I join them.  We're holding onto the bars literally getting showered.  It's hot.  Hotter than Chicago last year.  I don't know the exact temperature at this point - but I'd guess around 82 degrees.  30 minutes later when I make it back to my car - the temperature is reading 86.  I think of Howdy and Left Coast who are still out on the course and realize they're dealing with the continually rising temperatures.  Not fun.

At the finish I met CharliePro again.  He'd run the 2:56 he was aiming for.  Very impressive - the dude is 53 years old.  I grab as much fluid as I can carry and collapse in a pile on the grass.  For the next 4 hours I'm drinking continually.  It's only then that I realize how much fluid I'd lost.  This smile is very misleading.  I wasn't happy, and I wasn't feeling good !

Time to figure out what happened.

Clearly the heat and deydration took a toll.  I spoke to a lot of people who had similar races - for me - that definitely counter balanced the downhills of the second half.

But some people did have great races.  CharliePro for instance.  I picked his brain.  He told me that 2 years before, he'd switched to using Hudson for his training and had seen great improvements - and that was when he was over 50. 

I live at altitude.  Never once was I breathing heavily, so I think cardio wise - I'm in good shape.  In fact - I don't think I really get a lift from my cardio.  I remember before I ran my first marathon in Chicago in 2009 - I ran a 3:22 full marathon in training on hilly terrain in Denver.  And then a month later ran 3:20 in Chicago.  Not the smartest strategy - but more to the point that cardio is probably not my limiting factor right now.

I believe the causes are probably two fold

- hydation.  I'm always majorly deyhdrated after a race. This was probably excasserbated this go around with the dry heat, but it's something that's a constant theme in all of my marathons.  I really tried to hydrate well for the week before - and the morning before, but it wasn't enough.  I took salt caps too.  I'm going to need to figure something out.

- endurance training.  I think I need to switch this up.  I did a lot of slower miles this cycle.  But that's just helping my cardio, which isn't my problem right now.  I need to build the strength to get me through those late miles.  I bought the Hudson book on Amazon.  I'm going to look to incorporate some of that over the next 9 weeks into my next plan.

I say '9 weeks' because I've decided to give it another go without having to go through a full cycle.  I'm one of several forumites now doing Tucson in December.  You're welcome to come too !!

I do also need to temper this a little with the knowledge that it was a hot day.  If the temps had been in the 30s and 40s, and I'd run a 2:58 - I wouldn't be having as much introspection.  Still - it's through adversity that you actually learn - not when everything goes right.

One day I'm going to get it right.  One day I'm going sub 3.  Today wasn't my day.  Again.

Summer Recap

And just like that it's September.   Almost 3 months since my last entry.  It feels a bit like a confession at church.  Well - at least how I'd imagine it would feel like - with me being neither catholic, nor a church goer...  but other than that.  Exactly like it...

I don't have a lot of creative juices as I sit down to update my blog.  The main purpose is to jot down a quick recap of the summer - mostly for my own benefit.  To remind myself of what went well, and what didn't, so I can learn from it for next year.

If you want to read this - go right ahead - but don't tell you that I didn't warn you.  If you're having trouble sleeping at night - maybe print this out and keep it by the side of your bed.  You can thank me the next morning.

Ok - late June - the Slacker Half Marathon.  I set a big PR here - 1.23.45.  I love the symmetry of those numbers.  However - it definitely wasn't smooth sailing.  I went out way too fast - 10K was in 38.50, and at 6.55 miles - the half way point - doubling the time got 1.21.xx.  Around 10 miles I started to struggle, and the last mile was pure hell - 7:30ish  min pace, which given the overall average was 6:20 - it shows how bad the wheels had come off.  So despite the PR - next year - go out a little slower.  That last mile is tough, you can gain at least a minute on that alone if you're smarter.

Still - 2nd in AG - nothing to be unhappy with and a big old medal.  Here's a group of us at the finish - me in the back middle.  All AG medalists - except they didn't have the silver medals at the time and had to mail them to us. Grrr...  if only Jay was a bit more secure with his body...  :)

Then back to the grind.  I wanted to follow a friend's plan from earlier in the year, where he ramped up the mileage 3 or so months out - and then did achieve the sub-3 that I'm also striving for.  July I had my 6 day weekly PR mileage record 91 - and also mileage month PR (341).  And it was bloody hot all sodding month !

Straight from that into early August I ran the Evergreen 5K.  Another fast course.  My goal was to go sub 18 minutes so I could officially 'retire' the distance.  I hate 5Ks with a passion.  The race went exactly to plan. 5:45 min/mile splits pretty much the whole way, to a 17:50 time.  3rd in AG so another medal.  BlueEarth was there too - just a few yards behind - and a sub 18 PR for him as well and 1st in AG.  Amazing.  Very happy with how that went.  It was also the first time I learned of the amazing Scholl family.  Tyler - at 10 years old - ran 16:21, while his 14 year old sister Tabor, ran 17:26 - the only woman to beat me that day.  Unbelievable family.  I'm sure they'll be very well known in a few years.  Next year I'll run the 10K.  Lesson from this one - there is no chip timing at the start - so get up closer to the front.  I probably lost 5 seconds or so from my PR because of the time it took to cross the start line.

The positive - both the Slacker and Evergreen Races qualified me for the A wave at next year's Bolder Boulder.  Looking back to my beginning of year goals - 'sub 1.25 in the half, sub 18 in the 5K' - check, and check.

The following weekend was Georgetown to Idaho Springs.  I knew that it was very unlikely I'd beat my new half PR, so I trained through the race.  73 miles that week and expectations were low.  Driving up with a couple of friends, I cautioned them against running too fast the first few miles, and then went about proving what a hypocrite I can be.  All plans of a slow start went out the window.  Way too fast the first few miles - I was gassed at 7, and struggled home again.  1:26.31 - still only 5 seconds slower than last year despite the huge positive split which told me that I was in a lot better shape.  Next year - GO OUT SLOWER !  You can easily make up that time at the bottom.  First 7 miles I averaged 6:25 pace, last 6 it was 6:45+ pace.  Still - I was happy that I kept it going, despite a strong urge to quit and walk it in.  I hadn't tapered for this race. but that's about the only positive I can glean from that one.

The only other unusual happening was later that week.  I was grinding up dried ghost peppers (bhut jolokias) and some of the powder got into the air and into my lungs.  I went into a coughing spasm - and pulled my groin....  as a result I lost 3 full days of scheduled running - my first missed runs of the year.  Even now, 3 weeks later, I can feel that it's not completely healed.  As a result, August was just 272 miles.

August was also sodding hot.  In fact - it was the hottest August on record in Denver.  So all in all, a reasonable mileage effort.

As I write now, it's less than 4 weeks to go until St George.  The Georgetown to Idaho Springs half, and the 'pepper groin' incident have taken a little of the luster off my form and confidence.  Still - that's probably a good thing.  A friend I met at a club run fell apart after 16 miles at St George from going too fast on the downhills.  Given my experience in Boston - I can definitely envision that scenario.  I need to respect the hills of St George.  Go out too fast - and my quads will become jelly.  Better to go in with some trepidation, take things easy, and see if I can turn it on at the end.

We'll see.

Back in the Saddle

The disappointment from Boston finally faded.

I eased back on the mileage, and ran some races.

Two distinctly different strategies, and two distinctly different results.

Strategy 1.  Set low expectations.  Go out slow.  Have fun.  Play up for the crowd, and see what you've got towards the end as you pick up the pace.

Strategy 2.  Go in wanting a PR.  Go out fast.  Try to hang on.

I've employed Strategy 1 in three races, Strategy 2 in one race.  Results.  Strategy 1 - 3 PRs.  Strategy 2.  Big blow up and miserable death march to the finish....

Admittedly 2 of the 3 PRs were relatively soft, from distances I'd only run a few times before, but the enjoyment factor of starting a race under control, and finishing with your fastest miles, feeling fresh, can't be overstated.

The first race was the Cherry Creek Sneak.  A 5 miler on May 1st around Cherry Creek - an affluent area just south of downtown Denver.  It's a fairly large race - 6000+ for the 5 mile and 5K races.  It was 2 weeks after Boston, so I went in more for fun.  I started off slowly with no expectations, but once I got going I started to pick things up.  The last mile was the fastest and I finished feeling like I had a lot left in the tank.  Sure - I could probably have run 30 seconds faster, but it wouldn't have been nearly as enjoyable.  Official time - 31.39, good enough for 63rd out of 3,714 finishers.

The following weekend I decided to race again.  This time a local 5K.  I'd decided it was my last chance to get the Bolder Boulder 'A' Wave qualifying time, which was 18.20.  I'd run 18.36 the previous summer and figured I'd had a shot.   So for this race - I went in with a time in mind.  I realized I'd have to run about a 5.55 min/mile average, and I also knew the second half of the course was a little tougher, so I went out fast.  First mile around 5.45, and then I struggled home.  Not at all fun.  I did get 2nd place and a $50 prize - my first ever monetary award (I guess I'm a professional now ?), but I was well off my goal.  18.50 I think was the final time.

Two weeks later, I laced them up again.  This time for the Colfax Half Marathon.  I'd signed up for the full marathon as a backup for Boston, but had no interest in running another full so soon.  Hell, I had no interest in running a half marathon so soon either, especially with the gun time at 6am.  I reluctantly went through the motions and was there at the start.  I really didn't care how I ran, particularly as it wasn't renowned as a fast course, and had decided to make it a 'marathon pace' run.  Once again I went out slowly.  Ran the first 4 or 5 miles at around 6:45 pace, and then decided I may as well pick things up and see what happened.  I ran faster and faster, wasn't overtaken by anyone (from the first mile on), and ran my fastest mile at the end.  Shockingly I beat my PR by 15 seconds or so.  1:26:07.  I'm not expecting that PR to last long as I have 2 more halves this summer, but it was a pleasant surprise and once again I finished feeling very strong.

A pattern was emerging.  So on memorial day I headed to Boulder for the Bolder Boulder.  Once again I went out slow - perhaps a little too slow in retrospect - but then again picked up the pace and finished strong.  Yet another PR, albeit aided again be a weak previous best.  39.24, so my first official 10K under 40 minutes.  It's a tough course - 5 of the 6 miles are net uphill.  On a better course, and with a slightly faster start, I'm confident I can get that PR down into the lower 38s.

I'm now back into training mode.  Rather than use an 18 week plan for St George on October 1st, I've decided to do 4 weeks of mileage base building, and then an edited Pfitz 14/70 plan (edited because he doesn't have one like that - I took the 18 week plan and shunted it down to take out some of the VO2 max runs and keep all the MP and LT runs).  Last week I ran 72 miles.  This week I'm looking for something similar.

I've got 3 goal races I'll do ahead of St George.  Two half marathons with big net downhills to help strengthen my quads.  The 'Slacker' and 'Georgetown to Idaho Springs'.  Both with 1000+ feet of net downhill.  Although to be fair - both are at altitude.  The Slacker starting at around 10,000 feet.  While gravity helps, so does Oxygen...  My recent half at Colfax beat my previous PR at Georgetown last year, which tells me that the net downhill helps, but not as much as I'd probably thought back then.  Still - I'm expecting to PR in one, if not both races.

Then I'll squeeze in a 5K or 10K at the Evergreen town race.  Supposedly the fastest course in Colorado.  It'll be nice to get that Bolder Boulder 'A wave' qualifier.  At least that's the plan....

Boston Marathon 2011

How can a 3.5 minute PR feel so bad ?  That's something I've struggled with since April 18th.  I'd figured the disappointment would fade and that the realization I placed in the top 10% of the oldest marathon in the world would give me a lift.  A marathon that very few runners are even able to qualify for.

But no.  It still burns.

That's at least how I started this race report last week.  But then I put it down and left it a while.

Now a further week removed, having read a lot of other race reports, I've had a chance to put things into perspective.  There are some good reasons why my race unfolded the way it did.  I'm going to learn from those, and hopefully apply to my next marathon.  We train for months for a single shot at this - there's a lot to learn.  A lot that can be improved.  Especially for me.

In a nutshell.   I appear to have made the classic Boston mistake.  Out too fast, slowed on the hills, death marched it in.  But I think there's more to it.

Build up
I followed the Pfitz 18/70 plan, and nailed every workout.  I didn't miss a single run through injury.  I hit all MP, HMP, LT, VO2 max runs.  Things were looking good.

March 6th - Teamcam, 4chi and I met on a Sunday morning in a local park and blasted 14MP @ 6.40 pace.  Average HR for me was 158.  I felt great - this on the back of a typical 70 mile week. The week before I ran 7 miles @ 6.18 pace in a LT run.  I thought a sub 3 was a real possibility.

Then things started changing.  I think it may have started the week before Moab, but I'm not sure.  Either way - I went into Moab expecting a big PR to back up my training.  It didn't happen.  The wind whipped up the Canyon and blew us backwards.  It was hard to gauge too much from that race, but I did notice that I was 3 minutes behind TeamCam, and a minute behind BlueEarth. That was my first warning sign.  Cam is a machine.  If he hadn't got the sub-3 monkey off his back in Chicago, I'd fully expected him to run smarter in Boston and to have nailed a 2.55. BlueEarth missed sub 3 by a fraction in a tough course in New York and I expect him to get there next weekend in Fort Collins.  So this in no way detracts from them - I just expected I'd have run better.  Been a little closer.

This slide - either real or imagined - continued during the taper.  Runs were harder, and slower.  I was sluggish.  I ran a 5 mile 'time trial' two weeks out - and averaged 6.34 pace.  That was slower than every LT run I'd done in the cycle - and a full 16 seconds per minute slower than the 7 mile LT run just a month before.  I did manage some decent mile splits a week out, but they felt like racing.  I tried to put it down to the taper.  But I didn't fully believe it.  Something was up.

Boston week
There was a lot of talk about Honey Badgers.  I remembered Cam's Chicago mantra 'sub 3 or over 4'.  I convinced myself that my funk was mental.  Honey Badger don't care.  I looked back at my training runs to draw inspiration.  I then dug up a quote from Michelangelo:

"The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark."

That did it.  I decided I was going for it.  I wanted a sub 3.  I didn't want a 3.04 or a 3.05.  If I blew up and came in with 4 hours.  Then that was okay.  At least I'd have gone for it.

I'd always been a 'lone wolf' before - in my training - in my races.  But thinking about the run in Denver with the guys, I realized a lone wolf wasn't as strong as a pack.  Rudyard Kipling's poem came to mind.

``Now is the Law of the Jungle---as old and true as the sky;

And the wolf that shall keep it may prosper, but the wolf that shall break it must die.

As the creeper that girdles the tree-trunk, the Law runneth forward and back---

For the strength of the pack is the wolf, and the strength of the wolf is the pack.''

 
To slay this beast - we needed a pack to help nurse each other through the inevitable ups and downs. I twisted CGruett's arm.  He fell for Michelangelo too.  I started a sub 3 thread which got a little crazy, but from that - 5 of us decided we'd run together.  Using the same Greg Maclin splits.  Aiming for 2.59 to give us some wiggle room.  Lilsnoop, Arete Quest, Paddy Runner, Cgruett and me.

Race morning
A group of us met in Hotel 140, and then met another gang of forumites on the way to the buses.

By the time we got on the bus - we had 5 or 6 rows at the back of the bus as a mini FE.  The journey was fun.  I watched Dawg's face contort as all the liquid from the ultra fuel drinks started to take it's toll on his bladder.  I'm not sure if it was the talk of water falls, streams, or whatever - but at some point he went under his trash sack with a gatorade bottle, then came back smiling a few minutes later.  Ahhh.  What goes around comes around - my turn to suffer... I didn't last the journey either.

In the village we met up at the red spot and hung out.  Then it was time.  We couldn't find Paddyrunner - so Lilsnoop, Cgruett and myself walked to the start together.  I got up to the front of my corral.  they were at the back of theirs.  Once the rope between corrals dropped I edged forward and was with them.  AQ was in the corral ahead.  He said he'd start slow so we figured we'd catch him soon.

No flyover ?  What's up with that.  I looked at my heart rate monitor.  80s and 90s.  Nice.  Last year I was in the 120s before the off.  I felt very relaxed.  Very calm  Honey badger don't care.  We edged over the start line and we were off.

The Race
We'd talked about how we wanted to avoid going out too fast.  It turned out we didn't have a choice.  We were well hemmed in. 

I used the '1.01 mile split' technique on the gamin.  All splits quoted here are using that.  I noticed for the first half of the race - these were too long - so the splits quoted are actually slower than they really were.  But by the end of the race it was relatively close.

First mile - 7.11.  A little slower than we wanted, but better than going out too fast.

We were a team - a pack.  Chad and Carl had their watches set for current lap pace, I had mine for average overall and a stop watch to cross check each mile with total goal time.  At the start of each mile I'd read out what we needed, and then the 3 of us would go about hitting it.  We'd continue to monitor the pace that mile - speeding up, or slowing down as needed.  We never did catch Arete Quest.

Throughout the first half of the race - several people came and went with us.  They'd hear us talking about splits, find out we were after 2.59 - and then they'd stick with us.  Forumites and other runners would run for a mile or two, then drop off. 

The miles ticked off.  6,54, 6.40

I decided to lose the gloves I'd bought the day before at the expo.  I scrunched them up and dropped them at the feet of a kid on the side saying 'here - have some gloves'.  Not impressed.  His expression screamed 'bakugans - maybe.  gloves ?  I don't think so'.

I was relaxed.  At one point we went up a woody incline and some runners darted into the trees to relieve themselves.  Someone yelled out - 'is this heartbreak hill', to which I yelled back - 'no - this is Pee Break hill'.  Our spirits were good.

It was still very crowded, and we were running a little faster than the folks around us.  I guess that's what happens when you try to run a 2.59 from a 3.08 qualifying time.  We got pretty good at following each other through gaps.  Little spurts to break through a tight pack in front.  At one point Chad and another runner had words.  Chill pill time.  I had my heels clipped a couple of times too.  I tried not to think of the consequences of a heavy fall.  Later I learned that GoAnnie hadn't been so lucky.

6.43, 6.53,

I'm terrible at water stops, so I started with a small bottle of water.  I was lucky in the first half of the race to be able to get 2 more bottles from the crowd, so didn't have to hit any stops early on.
6.44

We hit 10K in 42.27.  Nice.  Not that I'd count it, or put it in my signature line - but that's actually a PR.  I've only ever run one 10K race - almost 2 years ago as I was 6 months into my return to running.  This was 15 seconds faster.  If all goes well - I'll run the Bolder Boulder next month and shatter that soft PR officially.

Mile 7.   6.48

Around this point I noticed CGruett's breathing was suddenly a lot heavier. I asked him how he was doing - not good was the reply.  It wasn't his day - he decided to back off a bit.  Wow.  It can happen just like that.  Carl and I plugged on, although were quickly joined by another guy on a similar pace.  The 3 of us stuck together for the next 8 or 9 miles, continuing to follow the splits and darting in and out of slower runners - each mile I'd check my stop watch against the total goal time at that point.  We were within a few seconds either side of our 2.59 goal the whole time.

6.46, 6.50, 6.52, 6.53, 6.44

We heard the scream tunnel.  The other runner with us looked younger.  It was his first Boston.  I told him what was about to come - and that this was the chance to kiss as many 21 year old girls in bikini tops as he could handle.  As we hit Wellesley I was amused by the tens of photographers on the left side of the road with huge telephoto lenses.  It was a honey trap for married men !  The 3 of us hung to the left and ran through, although I did blow kisses to the ladies.

6.46

Half in 1.29.07

Right on track.  My quads were definitely feeling heavier, but nothing that concerned me.  On we plugged.

6.48, 6:52, 6.42

Here come the hills.  Last year when I 'ran' Boston I didn't pay much attention to the course.  I was in a world of hurt with the achilles, so I'd tried to memorize the map the night before this time.  I knew we had 4 hills between 16 and 21.

We hit the first.  Even effort, not even pace.  We crested it - 6:56 - that's okay.  It was back to Carl and me - the other guy dropped.

Not feeling good though.  A downhill, ok - recuperate.  That feels better.  I can do this.  Here comes the next.

Mile 18.   7:01.  Carl is now 10 yards ahead of me.  We crest the hill and he looks around for me but I'm not there.  What should I do ?  I yell to him - go on.  Still not a disaster - I'm just trying to hold things together. I stop looking at the pace band, but know that there were several miles around 7 min / mile pace in the hills, and this is why we built in a 1 minute cushion.

Mile 19.  6.59.  I can still see Carl just up ahead.  I figure if I can keep him in sight then I might catch him on the descent after heart break.

Mile 20.  Uggh.  7.29.  That's that then.  The pace band definitely didn't have a mile that said 7.29.  I'm now officially in trouble.

This is the part of the race where I'm most upset with myself.  It's easy to second guess.  My legs were in a world of pain, but my HR was relatively low and I wasn't bonking.  Talking to Cam later - and reading his report about the point when Jay caught him - I realized I'd got into that 'rut' where you get used to running slower.  I'll remember that for next time.  Where was BD to yell 'there is no B goal' ?   But this time, now a lone wolf - I think I mentally quit on sub 3 rather than HTFU.  I can't help but think that if I pushed myself to run a little faster - I may have got back into the grove.  But that's easy for me to say sitting her behind a keyboard.

I started thinking PR instead.  After 19 miles I was still on track for a sub 3.  I knew that.  So realized I could lose a minute / mile - and still PR.  Not the right attitude, but it made good sense at the time.

Mile 21.  07:48.  Finally - out of the hills.  Downhill from here.  Time to speed up.

But I can't - either mentally or physically, my legs are toast and my mind's not in it.  We overtook people for the first 16 miles.  Now those same people are overtaking me.  I'm plodding.

I started counting down the miles.  My family is going to be at mile 23.  That's just 2 miles away.  Break these 5 miles into chunks.  Let's get to them.

07:29, 07:48

I didn't see them, but heard a section yelling 'Richard Richard'.  I didn't have my name on my shirt so figured it was for someone else.  It wasn't - it was for me...  23 miles in, 3 to go.  Break that down,  Ok - now it's just 2 miles until cannoli time.

I'd spoken to Sully about where he was going to be.  I was determined to get one.  Sub 3 is gone, but at least I can cross the line with a cannoli.

07:35

Mile 25 - crap - a hill before the Citgo sign ?  I don't remember that.  08:00.  8 ???!!!  And Bird is worried about a mile starting with a 6...  The wheels have officially fallen off.  Where's Sully.  There he is - 'Sully....'.  He turned away just at the wrong time.  He had a cannoli in his hand.  He turned back, saw me, arm outstretched.  We reached.  Miss.  Nothing's going right at the moment.  Do I stop and go back.  Err - no !  My legs barely have one forward gear.  Reverse is not an option.  Clearly I'm not a honey badger

Honey badger can run backwards.

Ok - come on.  You're getting close to the end now.  Suck it up a little bit will you ?  07:37 for the 26th mile.

Right on Hereford, left on Boylston.  Finally - this hell is going to be over.  I manage to pick up and run the last two tenths at 6.39 pace.  Another pointer to me after the race that I had more - just mentally perhaps let it go.

And I'm done.  3.05.17.

A PR by more than 3.5 minutes. 

So what happened ?   7 minute positive split.  The typical Boston story right ?  Going out to fast, paying in the hills ?

After much internalizing of the race, my training, my strategy and everything else - I think that is indeed what happened on the day.  But it's not the whole story.  The pace I ran - wasn't beyond me.  At least it wasn't 6 weeks before.   I think I peaked too soon.  Not saying I would have got the sub 3 - but I think I'd have probably run better.

• So for my fall race - I'm going to use a 12 week plan.  I'll just keep the mileage going until then, but 12 weeks of Pfitz seems about right to me.

•  I completely neglected any core or upper body workouts the whole cycle.  I just ran.  That's going to be rectified too.  I'm going to add regular core and upper body sessions.  That probably contributed to those last 6 miles.

• I need to prepare myself better mentally for that last hour.  We train for 18 weeks, but it essentially comes down to a single hour.  Do you have the fortitude to push through the pain when the voice in your head is telling you to stop ?

• Hydration and nutrition - I still need to get better.  I couldn't take a gel after mile 10, and I drank little the second half.  My stomach felt pretty crappy from 10 on.  Not sure why as I finished the ultra fuel 3 hours before and didn't eat any solid food that morning.  I'll keep experimenting.

But hey - a week removed - I've put things in perspective.  A 3.5 minute PR.  I've dropped 15 minutes off my marathon time since I started doing this 18 months ago.  When I get the next 5 minutes - and I truly believe it's a 'when' - then that experience is going to be that much sweeter.


I'm happy that I attacked sub 3.  This was the first time I'd tried. 

I could have taken it relatively easy - run even splits - and ran a 3.05, but then wondered 'what if'. 

Well no need to wonder - I know what happened.

The Wind Blew, and I Sucked !

I've not been a good blogger.

Several months and nada.  Essentially I've been plugging away with my winter training - all counting down to Boston on 4/18.  Good training, but not very exciting to write about.

I post regularly on Runners World.  Many of the people I know from there were at this race.  Online - and often in person - we refer to each other with our screen names, so in this report I'm going to be using those names - I realize it may sound like code if you're not a regular poster there, but just rest assured - they're all real people. 


Last weekend I was in Moab for a half marathon.

The Wind Blew and I sucked !

At least that's how I felt during the race.

I wasn't going to write a race report.  I wasn't happy with how things turned out after all the hopes of a fast race on a 'PR course' and the great training build up.

But a few days removed I've realized that race reports - just like life and running - don't always have to recount the perfect experience.  Often things don't go as planned.   Someone said on the RW boards last weekend that you learn more about yourself from the tougher experiences than the good ones.  That's very true.  This is one of those experiences.

I wanted to do a half marathon in the build up to Boston. I'd heard about the Canyonlands Half last fall.  Rated as one of the top 10 in the country.  A lottery to get into, but it's in Moab - a place I'd always wanted to visit, and it was a 'PR course'.  Hell - I have terrible luck in lotteries - I haven't even won the powerball yet despite numerous attempts.  I threw my name in, and expected to get the rejection.

Nope.  I got in.  As did a number of my real and imaginary buddies   TeamCam, PBR, RunCo, Ilanarama, KazzII, Blue Earth, Arete Quest.  In fact almost everyone I knew who'd applied - got in.

Training this Boston cycle has gone very well.  I haven't missed a run yet through injury.  Have hit all my VO2, LT and MP paces - including a recent 18 with 14 @ 6.40 pace with the local Denver boys.

I ran my half PR of 1.26.21 last August - with just 6 weeks of running under my belt after 3 months off from achilles tendonitis.  I was in much better shape now so was confident I could crush my PR.  1.25 easily.  1.24 hopefully.  1.23 - if things went well.

So off we went to Moab.

At the pre-race FE I finally met Blue Earth after several near misses.  I met Arete Quest too for the first time, and caught up again with TeamCam, Ilanarama and Kazz.

 
We had dinner at Miguel's, then as my family went to bed - I stayed up a little later watching hot tub time machine.  Went to bed around 10:45pm and woke up at 12:15am.  And despite sleeping pills - I didn't go back to sleep.  That was a long night.

Oh well.  Got up at 6am.  Chugged down my ultra fuel, hit the bathroom and then headed out for the buses reluctantly turning down PBR's text invitation to join him at Denny's for a grand slam breakfast...  he was doing the 5 miler and was clearly taking it very seriously.   I wasn't too concerned about the lack of sleep.  I figured I could run hard for 90 minutes still. 

Canyonlands is like Boston.  The buses pick you up early, drive you to the start - and leave you there for several hours before race time.  I was at the starting area by 7.30am.  Gun time was 10am.  I perched on a rock and looked for people I knew. 

I sat there for an hour before I saw the Ronald McDonald shoes of TeamCam and his Boston jacket.  We hung out until 9am talking crap and then they allowed us to walk up to the start area.  The wind was howling but it didn't really register with me.  It was coming from the south - essentially straight up the Canyon towards us, but the scenery was stunning.  Thinking back to our last big race experience in Chicago I remember telling Cam that at least it was just windy - and not hot.  Right.

Warming up behind the field we ran into most of the other forumites.  Ilana couldn't keep her tiara on her head in the wind.  Then it was back to our starting positions.  It's a big field - 3,500 people - but well organized.  They had a 6:00/min mile pace area up front, and a 7:00 just behind it.  Not a lot of people there - so we just walked right in.  5 feet behind the starting line.  10am and we were off.

This is the starting line:

The course has a net elevation loss of 77 feet (424 feet loss, 347 feet gain).

The majority of that loss seems to happen in the first quarter mile.  It's straight down.

 
I didn't want to go out too fast, but also didn't want to waste this opportunity.  Cam was off like Gaddafi in an air raid.  While I'd love to have raced with him - after his 2.57 in Chicago in tough conditions, I knew that wouldn't be smart so I let him go.  The guy has shown - and showed again this weekend - that the elements hold no fear for him.

Mile 1.  6.20.  It was windy, but with the downhill, first mile excitement and ultra fuel rush - it felt easy.  My HR was a little higher than I'd have wanted.  Low 170s - but I put that down to lack of sleep.  My HR had been high all morning.

Mile 2.  Watching Cam's yellow shirt continue off into the distance, I tried to match up with other runners who were going a similar pace.  I was running with the lead women and Blue Earth appeared.  I tried to sneak in behind people to avoid the wind but nothing really helped.  6.26.  Ok.  Keep it going.

Mile 3.  Kept running with my small group.  Watching the 2 lead women play mind games and keep overtaking each other.  Still felt good.  6.28.   Hmm - noticing a pattern.  A little slower each mile.  Time to do something about that.  Still feeling good - I pick up the pace.  This next one is me pulling away with the lead women and Blue Earth over my left shoulder.

Mile 4.   Is Cam struggling up front ?  I'm getting closer to him.  There's no one between us, although he's still a good 50 yards ahead. Think about catching him and smacking his butt as I pass.  Seriously - I did.  "Hi cowboy".  How cool would that be ?  6.17.  Nice.  Almost a third of the way there.  It's tough - but running a 1.23 or 1.24 was never going to feel easy.

Mile 5.  Now I'm on my own - I've got no protection from the wind.  Ugh.  Keep trying to find a position that will help.  Hug the Canyon wall.  Nope - go to the other side of the road.  Nope.  It's really blowing.  6.32.

Mile 6.  Hmm.  Average is now around 6.25.  In the back of my mind I knew a friend in Denver's PR was around 6.23 pace for a 1.23.50.  Seeing the average slip was telling me that a 1.23 wasn't happening today.  Still plugging away though.  Very lonely on the road.  6.41

Mile 7.  Whoh.   That mile was slower than the 6.35 average when I ran my PR.  Not to worry.  I've still got 45 seconds in hand over that but I need to pick it up.  I want a 1.24.  I realize I'm coming to the 10K point and check my watch.  39.59.  Woot !  I've only run one 10K - several years ago.  I've just run my first sub 40.  Nice.  Unfortunately there's no finish chute.  Just wind and no protection.  6.39.  That was picking it up ?  Hell.

Mile 8 - really starting to feel it now.  I'm trying to get back to the 6.20 pace - but it's not happening.  I'm working way too hard to maintain this and I'm starting to slip back.  I should take a gel but I don't feel like it.  The Blue Earth and lead women group catches me at the end of mile 8.  6.41. 

Mile 9.  This mile had the one real hill.  And it still had the wind.  That was fierce.  I started to lose it there.  At this point I knew even a PR was in doubt.  What was the point ?  As I struggled up the incline with the wind I started to think 'f**k it' - just stop and walk it in.  You're not getting the PR.  Why bother.   I reminded myself this race wasn't the goal.  This was a test of adversity and I needed to pass.   On I plugged. 6.42

Miles 10 and 11.   I lost touch with Blue Earth's group.  Back to running alone in the wind.  6.54 then 7.10.  Just wanted to be done.  And then I got hit by a tumbleweed.  Seriously ?  Thanks for that.

Mile 12.  This was when the wind stuck a finger in it's nose and waved at us and cranked up the pain one more time.  We turned out of the Canyon onto the main road to Moab.  They'd given us a lane, but cars were still flying by in both directions kicking up dust and fumes.  But the wind was horrendous.  Every 2 steps forward felt like one back.  I'd have loved a 7.10 mile now.  7.33.  Ha.  That's MP + 10%.  I'm running 20 milers in training at that.  No one was passing me though.  Isolated runners ahead and behind, all in their own personal hell.

Mile 13.  Finally - turned out of the wind and through some residential streets.  "You're nearly there" - yeah right.  Thanks.  Easy for you to say with your latte and lawn chair.  Just over a mile to go.  Time to suck it up.  Saw PBR who yelled something.  I tried to look good in case he posted on FB.   I saw the guy ahead was coming back to me.  Someone sucking more than me ?  That gave me a little boost.  I tracked him down and overtook.  7.10

Last bit - this is one long finish chute.  Saw our families, put on a brave face.  That whole last tenth must have been in the chute.  The barriers were closer - maybe 10 yards apart with a crowd on both sides.  I'm on my own - the crowd claps - I clap them back - they cheer and clap louder.  This nightmare is about to be over and so I pick it up again.  6.42 pace.

And I'm done.  1.28.38.  I see Blue Earth just ahead and talk with him.  He'd run 1.23 last year and 1.27 this.  Then I saw Cam.  1.25.  In those conditions - that's amazing.  Ilanarama, Kazz both had similar stories.  All 3 - 4 minutes behind last year.  AQ too had been buffeted by the wind, although he also had the 4,000 foot elevation to contend with.  Ok - now I'm seeing a pattern and feeling a little better.  That wind really did have that much of an impact.  It wasn't just me. 

Overall - 52nd out of 3,500.  That sounds reasonable, but no shiny PR, so I didn't have that warm glow of satisfaction I'd been anticipating.  Still - it was a great workout.  With proper rest I'm sure it will do me good for the ultimate Boston goal.  I got to meet up with a bunch of forumites, and hang out in a wonderful part of the country.   Maybe I didn't suck as much as I'd thought - but hell -

that wind did blow !

After a finish photo with AQ, BlueEarth and TeamCam.it was off to the Moab Brewery with the whole gang.

And the lessons ?  I got a lot out of it.  In Chicago I adjusted my goal based on the conditions and got the PR.  In Moab I didn't and didn't.  

Despite the downhill first mile - I should have been more conservative.  I've always run my best races where I've gone out slow and then come on strong.  Boston has a downhill start too.  Need to remember that.

No matter how bleak things look during the race.  When your plans have gone to crap.  Keep plugging away.  Don't give up.  Afterwards you may find yourself learning something from the experience. Something that's not apparent at the time.

Closing out and starting a new year

Time has flown again.

Here we sit in mid January 2011.

I wanted to revisit the goals I posted at the start of 2010.

- run 200 miles per month, so 2,400 for the year
- get below 3.10 at Boston
- sub 1.30 half to qualify for New York.
- sub 19.53 5K
- train smarter

Let's see.

I started out the year pretty aggressively.  In hindsight probably too aggressively.  I easily ran 200 miles / month January through March, with March over 300.  And then - not surprisingly - I got injured.

Achilles tendonitis dominated the next 3 months of the year.  I hardly ran at all - although I did run / walk Boston in an incredibly painful 3 hours and 45 mins.  Easily my slowest marathon.

Then in July, after a trip to Africa, I started coming back.  This time I did finally train smarter.  I ran Chicago in the heat and got the sub 3.10 time I'd wanted out of 2010.

Because of the 3 months off - I didn't reach 2,400 miles - but I did run 2,217 - exactly 500 more than 2009.

As for the other time goals.  I only ran 2 5Ks last year, but easily beat the 19.53 goal.  I ran 18.36 in August.  The same with the sub 1.30 half.  I ran two, beat it both times, and currently have a PR of 1.26.23 which gets my guaranteed entry into New York.

Blogs are probably more for the person who writes them - a 21st century version of a diary - and I found it very interesting reading my post from a year ago and remembering my thought process at the time.  As such I'm going to record something similar for my 2011 goals.

The biggest goal my far is to try to go sub 3 hour time in a marathon.

There are so many factors that can play a part in this - the course, weather, training, injuries and most of all - luck, that I don't know how realistic it is - but that's the main goal for this year.

I'm running Boston in April.  I'm intending to take my first crack at it there.  It's not an easy course, and it may be too soon - but having witnessed another friend in Chicago go in with the mantra 'sub 3 or over 4' and pull it off, I'm motivated to try the same thing.  I'm planning to go all out and attempt it - and either make it - or blow up in the process...

I'm also planning on running the New York Marathon in November.  That would be the 3rd leg of the 'World Majors' for me.  Leaving just London and Berlin (hopefully 2012).

New York is definitely not renowned as a fast course - so I'm going to attempt to get into a more favourable race for a sub 3 (if I don't get it in Boston !) - St Georges - in October.  It's a lottery system and so it's highly probably I won't make it, in which case I may look for an alternative.

As for non-marathon goals.  I'd like to go sub 1.25 in the half, sub 18 in the 5K, sub 39 in the 10K (I've only ever run one so this may be a 'soft' goal).

I'm hoping to run another 500 mile PR - so over 2,717 miles, although more importantly - I want to continue to train smarter and hopefully stay injury free (don't we all ?!)

Run most of the runs slowly - or at least in line with the pace that Pfitz and other coaches suggest, and keep the faster miles for the tempo and pace runs.

I'm hoping this approach keeps me healthy and that I can then make use of my winter marathon training by hitting a few more of the fun races in the Spring.  Colfax, Bolder Boulder, and perhaps even the Mount Evans Ascent.

The great thing about a new year is the 'fresh page' that we start with.  It'll be interesting seeing how it turns out.