Another Sub 3...

I signed up for the Colorado Marathon as a back-up to Boston.

It's a popular picturesque course in Fort Collins, winding along the Poudre River.

In 2012, after a disappointing London, I had tried to sign up last minute but it was full.  With the heat in Boston that same year, I decided to enter the 2013 race just in case Boston didn't go well.

Then I ran my first sub 3 in Boston.  There was no reason to run Colorado.  But as the race got closer, I felt I'd recovered fairly well.  This was a race I'd wanted to do.  I had an entry, for what was now a full race - why not go along and jog it ?  Honestly - just jog it.  Really.  Maybe...

As a test, the weekend before, I raced the Cherry Creek Sneak 5 miler.  While my time was about 20 seconds slower than I'd run in a 5 mile race earlier in the year, that was enough - along with my leg recovery the following days - to tell me I was okay to start the race.  I talked with my coach, and decided to give it a go.  I didn't know what to expect, and was fully prepared to shut it down at any sign of injury or pain.

The afternoon before the race I drove the course.  I found a gas station at mile 17 and decided that was where I'd bail if things weren't going well.  I'd make sure I had $20 in my shorts to pay for the taxi.

Perhaps the only 'negative' about the race is it's early start.  Gun time is at 6:30am, and it's a point to point course.  Buses to the marathon start left at 4am.  Fort Collins is about 70 miles north of Denver.  Needing to eat breakfast too, I'd decided to stay the night in Fort Collins.

Race Day

Even though I was staying the night, my alarm went off just before 3am.  I am NOT an early morning runner...

I drove to the bus pick up location, and managed to meet up with running friend Phil who was running his only marathon of the year, and hoping to get his BQ for next April.

The bus drive was uneventful, but we weren't allowed to wait on the buses at the start line.  Temperatures were pretty cool, hovering in the 30s, and we waited outside as the sky gradually lightened.

I was trying to delay removing my clothes as long as possible.  Unlike Boston, where an hour before the race we were stripping down and heading to drop our checked bag, here it was less than 10 minutes until the gun and I was still sitting fully clothed wearing a trash sack.

As I started changing, the reality of the time - or lack of it - became clear, and it was a bit of a panic to get myself ready.  I rocked up to the start line with less than a minute to go.  A 'good luck' to Phil, and we were off.

It was cold.  Perfect.  I'm a cold weather runner.  I was running in my race kit from Boston with the 'sub 3' t-shirt in the hope that it still had some magic.  The only addition was gloves.

Again I started with a bottle of water and 7 gels, with another already consumed in the frantic seconds before the gun.

Surprise surprise, I decided that I didn't want to jog the race - I wanted to go out for a fast time.  I didn't know how it would turn out, and mentally wasn't 100% in the game.  I figured I'd give it the best I could, and if things went bad - it really didn't matter.  Knowing I had my 'mile 17 quit point' made me a little nervous.  I felt I shouldn't be thinking like that.  Too easy to give myself an out.

Up ahead I saw a team-mate from my training group, German.  I knew he was shooting for a 2:59:59 so I joined him and we ran together.  Both of us wanted to start out slowly.

7:00 for the first mile.

That works.  Ideally I wanted to take a crack at 2.55.  That's an average of 6.40 pace.

I told German that I'd be pulling ahead and not to feel like he should stick with me.  I also told him he'd probably be seeing me later.

May as well try and go big.  Just hope I don't go home...

Although I was kind of home already.  My 13th marathon - but the first in Colorado.  My first marathon at altitude.  The altitude itself didn't phase me - I really don't feel a lift when I go to sea level.  I think my limiting factor is something other than cardio vascular, so I fully expected to be able to run as fast at 6,000 feet, as I could at sea level.

6:40

My fingers were cold the water bottle, despite the gloves, so I kept alternating hands.

Just before the end of the 3rd mile we ran through a rock tunnel.  The scenery was spectacular.

First aid station, grabbed some water.  I wasn't dumping it over myself today.  At least not yet.

6:38

On my own now.  The field is very strung out, and not a whole lot of people around.  I see a group 100 yards or so further up the road, and one person in between.  No one watching on the side of the road.  Almost like a training run.  All alone, other than the 25 odd people in front, and 2000 behind.

6:40

Slowly tracking the guy down.

6:46

Catch him and talk for a few minutes.  He said he's hoping to run 3.15.  I laughed out loud.  I'm not the best pacer in a race - I often fade at the end - but I continue to be amazed at how some people pace their marathons.  We were clicking off miles around 6.40 - and he was hoping to run a time that required 7.25 pace.

I wished him luck, with my inner head voice saying he probably needed it, and then pushed on.

6:33

Now I'm gaining on the big pack ahead.  I see 2 women wearing matching pink outfits, and a number of guys, all in a pack.

6:33

I pass a straggler from the group ahead, but he gets right in behind me.  I'm taking tangents, and for the next 5 miles - every time I glance back, this guy is there literally 1 yard behind me.  He didn't say a word the whole time, just followed me.  Limpet.

6:34

Continue to pass the stragglers, with my shadow firmly attached

6:33

Through 9 miles in a few seconds under an hour.  I knew 9 miles / hour on the treadmill was 6.39 pace - so this was my first confirmation of my true pace.  6.39 would get me in around 2.54.30

6:33

Still tracking the group ahead, although it's been disintegrating.  I can see a core of 5 now, with the 2 lead women.

6:36

Since the first 100 yards after the start when positions settled, I haven't been over taken.  I've been gradually picking off people along the road.

Either I'm running too fast now, or these people went out too quick.

Finally I catch the pack.  One of the women has dropped back 10 yards.  I talk to her briefly - she's part of the local Roost run team, then I push on.

6:37

Through the half in 1.27.13.  30 seconds quicker than in Boston 20 days earlier.

Feeling remarkably good.

6:38

Catch the lead woman, who's now running with just one other guy.  The 3 of us pull ahead of those around us, and I finally lose my shadow.

6:34

Still picking things up.  I'm running by feel.  I see the miles check off - and the splits were 5+ seconds quicker than I'm showing here (I adjusted these later to be accurate based on the extra 0.3 miles my garmin had me running).

I know I'm probably running faster than I should be - but decide to go with it.  Now the pressure of the sub 3 has gone, I can run more freely.

6:27

6.27 ?  That's half marathon pace 16 miles into a marathon.

Out of the valley and onto the plains.  I know the 17 mile point is coming up.  My 'quit point'.  I do have that $20 in my pocket for the taxi...  Naah - just 10 miles to go - I'm going to finish this thing.

6:44

A gradual uphill and the first crowds we've seen.  The lead female is strong.  She glances over her shoulder to see where the 2nd place female is (a ways back now) and then she picks up the pace.  I try to hang on.

6:21

A 6:21 mile at 18 ?  Hope that doesn't come back to bite.

6:38

Check my watch.  Through 18 miles in 1.59.  Now that's 2.53.xx pace with 8 to go.  Realize then I could run 7.30 min miles to the end and still break 3 hours.  Push those thoughts from my mind.  I want 2.55.

The main hill of the race is coming up.  It straddles the 19th and 20th mile.  Mentally putting myself back to Boston.  Pretend I'm in Newton.

6:50

The woman has dropped us now (she ended up running 2.53).  She's maintaining the pace, whereas I'm hurting going up the hill.

6:50

Ok - 6.50.  That's okay.  That's 3 hour pace.  With the amount you have 'banked' - I'll settle for finishing like this.  6.2 miles to go.  Just 10K.  JUST 10K ??  That seems like a bloody long way...

6:49

Now we're onto a bike patch.  Ugh.  It's horrible.  Concrete with quite a bit of fine sand.  My shoes aren't getting good traction, feeling like I'm slipping with every step.  Think of that energy being wasted.

7:05

Uhoh.  22 miles in.  My first unintentional 7 min mile.  Hanging on now.  Playing mental games.  Keep trying to figure out what my time will be.  Losing contact with the other guy now, although he's slowed too.  He's 20 yards ahead.

7:07

The bike path takes right angles here and there with you having to almost come to a standstill, change the direction, and then start up.  Not what the legs need.  Then zig-zagging over a wooden bridge.  It may be picturesque but I'm not enjoying life at the moment.  Want this to be over.

7:20

Just over 5K to go.  Hang in there.  Giving back gobs of time.  Someone overtakes me.  The first person to overtake me since 100 yards into the race.  I tell him he's looking strong.  I'm envious.

7:23

Ugh.  2 miles.  Think of the lap in Wash Park.  Just run that once.  Try to pick it up.  Overtaking half marathoners now.  I'm blowing by them, but I'm slowing still.  Nasty short hill.  That's cruel.  People lying to me.  "Looking great".  Bollocks I am.

7:34

Finally, off that hideous path.  Now onto the roads again.  Up in the distance I can see the finish line.  Try to hold it together.

7:15 for last 0.2

A local friend, Phil, is standing on the finish line with his camera.  He takes a shot and high fives me.

2.57.49

That was ugly.  All that effort for a 42 second improvement over Boston !!

I seriously thought I could have gone sub 2.55.  The race had been going so smoothly for the first 20 or so miles.  The bike path portion was horrendous.  If we'd stayed on straight roads I think I'd have fared a little better, but I'm honest enough to know I'd have been slowing down there too.

Still - I'd got another sub 3 hour marathon.

It was amazing how little pressure there was this time.  I wasn't concerned about a mental barrier, so I could run a lot more freely.  I was in better shape going into Boston than I was here, but I was still able to run quicker.  Bodes well for my next race, when hopefully I'll be in better shape and still able to run more freely.

The stats - 15th overall and 2nd master.  20 days after Boston, at altitude, I definitely can't complain.

Sub 3 Baby !!!

A Bit of History

"Sub 3" has been a goal for a very long time.

I may not have run my first marathon until 2009, but I'd been telling people ever since my teen years I'd run a sub 3 hour marathon one day.

It was a magical threshold.  My '4 minute mile'.

Laughable, since I didn't have a clue what was involved.

I remember telling a work colleague in Chicago when I was 32 that I thought I could do it.  He actually had run a sub 3, and I can still remember the incredulous look on his face.  With very good reason.  I couldn't run more than a few miles at the time.

Looking back - that has been a source of embarrassment.  Something that's helped drive me.  One of many incidents.  One day I needed to back up my boast.  One day I needed to show that it wasn't idle talk.

I finally started training for my first marathon when I hit 40, and scraped the Boston qualifier in Chicago 2009.  Although I needed the extra seconds.

3 hours 20 mins 23 secs.

I now realized how tough it would be to go sub 3.   Maybe I've left this too late.  I felt I could run faster, but didn’t know how.

2 months later I ran CIM.  3 hours 17 mins

I ‘discovered’ a group of runners online at Runners World.  That provided the ‘support group’ that I didn’t know I needed.  It was the best thing that could have happened.  Turned out to be a lifestyle changer too.

Started following a real plan – Pete Pfitzinger’s Advanced Marathoning, although I ignored the pace guidelines.  Just train harder and faster.  Stupid.  I got injured before my first boston marathon.

3 hours 45 mins

Painful.  But a good lesson.  Not invincible.

Learn.  Train smarter.  Train slower.  Listen to your body.

Chicago 2010 in the heat.  3.08

Validation.  9 minute PR in sub-optimal conditions.  Maybe this could actually happen.  I might actually be able to run that sub 3.

Attempt 1.  Boston 2011.  Fail.  3.05.  I didn’t respect the course enough.  Ran too fast early for my form and the last 6 miles ate me up.  But I remembered.  I learned.

Attempt 2.  St George 2011.  Fail.  3.04.  Wilted in the heat.

Attempt 3.  Tucson 2011.  Fail.  3.09.  Running New York as a training run the previous month - 3 marathons in just over 2 months.  Paid the toll.

Something needs to change.   Try a different training plan – Brad Hudson's book.

Attempt 4.  London 2012.  Fail.   3.06

The summer of 2012 my performances have really deteriorated.  Brad Hudson is based in Boulder – show up and start to run with his group.  Some amazing athletes.

Realize that Brad only coaches the elites – but 2 of his elites offer their own training.  Start working with Benita.

Attempt 5.  Berlin.  Fail.  3.04.  This time though – something was different.  I was gaining confidence.  I cramped and lost 2 minutes late.  I’d have run 3.02.  I was getting closer.

Attempt 6.  Tucson 2012.  Fail.  3.03.   Fell apart late again.

6 times I'd gone for it.  6 times I'd come up short.

I thought I should be able to run sub 3 – but I still didn't really believe it.  When things got hard late – which they inevitably do – I gave myself the excuse that I couldn't do it, and ‘let’ it get away.

Benita and James have formed their own group with the Boulder Center of Sports Medicine.  BCSM.  Not exactly catchy, but a very supportive tightknit group.

Benita tweaked my plan, and I start doing a true mid-week speed session.  Pushed on by the other runners who’ve nearly all run sub 3.  I realized I belonged.  Realized I can hang with these people.

Run several races and set big PRs, taking down runners who’ve run well below sub 3.

Crush training runs.  Faster than I've run before.  Confidence abounds.


Boston 2013

One of my favourite quotes is 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. "

The most memorable performances for me have been from friends where they've come out and stated their goals ahead of time.  TeamCam in Chicago with his "Sub 3 or over 4" mantra.  Zab's "balls on the table" in Chicago.  Bird and his sub 2.30 in Boston with the cannoli.

Put a goal out like that - and there's no place to hide.

Despite the previous failures, I wanted to embrace the sub 3 target.  I printed it on my shirt.  I made it clear that was the only goal.

But this time I believed it.

Still, I did my best to sabotage it.

My mind is my worst enemy.  Some of my friends can sleep well the night before the race – even oversleeping.  Most can sleep well the week before the race.  I can’t do either.

For 2 to 3 weeks before, my sleep is miserable.  It’s been this way since I ran Chicago in 2009.  Invariably I wake up in the night and my mind starts to race.  Quickly followed by my heartbeat.  By race week I’m lucky to get 4-5 hours / night, and that’s even taking sleeping aids.

As a result I always feel like crap by race day.  I think that likely costs me several minutes over my potential.

Talking to Benita the night before the race – she told me that was probably the case – but my potential was 2.55 or better.  So even losing those few minutes – I was still going to run sub 3.

I believed her.


Race Day

The temps in the 30s in the village hadn’t materialized.  It felt warm walking from the village to the start with Chad and Matt, but really nothing to complain about.

Which didn’t stop Chad and me from complaining about it.

Still, compared to the previous year - this was a no excuses kind of day.

I was in the 5th corral and had planned to run with a friend Jim in the same corral, and hoped Kevin and David in the corral behind would be able to catch up.  Run as a group.

Jim and I moved to the back of the corral, and we could see Kevin waving 15 yards behind.  We agreed to run down the left side of the road so he could catch us.

With a minute until the gun, I chugged gel number 1.  I was also going for a gel PR today too.  I was starting with 8.  My stomach felt a little heavy – I think I’d overdone the bagels that morning, so I was concerned the gels wouldn’t be absorbed as quickly as I needed them to be.

I was starting the race with a 20 oz bottle of water to try to minimize my general hydration suckiness.  I was also taking salt caps.  I took 2 of those with water.  Partly for the salt, and partly because I believed they help offset the acidity of the gels and aided the stomach to absorb the contents more quickly.

Up ahead a small gun sound, and we were off.

Slowly.  We walked for several minutes towards the start line, and 30 yards shy we began jogging.  Watches and garmins were pushed, and it was on.

All that training, all those miles.  All those years.

3 hours to suck it up and get it done.

Less than 3 hours actually.

The first half of the first mile in Boston shelves downhill.  With all the pent up excitement and crowd noise, it’s very easy to take off too fast.  That’s the rookie mistake.  I’d made it before, and was determined not to this time.

Once again I was using Greg Maclin’s pace band.  I’d optimistically printed out a band for 2.55, but there was some method to the madness.  Normally I’m a ‘fader’ over the last 6 miles.  In the pacing I’d set those to be my fastest miles.  I figured that way I was really going out on 2.57 or 2.58 pace, and if I felt good at the end – I’d be able to hammer it home.  My training had suggested I could definitely run 2.55, but marathon PRs are not run in training.   On a course like Boston, with the hills towards the end, nothing can be taken for granted.

Jim and I ran together, no Kevin yet.  First mile split.

7.08

Right in range, but now we need to start to pick it up,  It was hard.  Starting towards the back of a corral of people who'd qualified at around 3.04, meant we had to pick our way through gaps.  At the same time we didn't want to be one of 'those' people sprinting down the side of the road to overtake.  We'd be seeing those people later.

Kids lined both sides of the road as always looking for high fives.  This time I tried to minimize them.  In previous years I'd got caught up in the excitement and high fived the whole way the first few miles.  Energy lost.  Conserve.

6.52

First water stop.  Despite running with a 20 oz bottle, I decided to drink at every stop.  I was already warm, so I also dumped water over my head at every stop too.  This was something I remember from TeamCam's Chicago 2010 race report.  I may look like a drowned rat in photos, but I knew I was a cold weather runner, and wanted to try and keep myself as cool as I could.

Jim was taking all the tangents, whereas I was trying to stick to the left side of the road for Kevin to find me.  We'd run together, then Jim would peel towards the right for a curve, and then join up again.

6.36

Gaps started to appear and I noticed the bibs of runners around us were now in the 3xxx and 2xxx range, so we were now with others running at or under sub 3 hour pace.

Through the 5K in 21.12, once again marvelling how persistence and a good training plan can help.

A little over 4 years ago. 21 mins would have been a 5K PR.

6.34

4 miles in now.  Time to take a gel.  I'd experimented in training using caffeinated gels for the first time.  I had 4 with caffeine and 4 without.  While the taste of the caffeinated versions was slightly bitter, I felt that they gave me more of an energy lift.  I took one with caffeine.

6.45

5 miles.  Still running with Jim, although we'd split up and regrouped multiple times as each picked our own path and tangents.  WHERE IS KEVIN ?  My legs were starting to feel a little heavy, which was worrying.

Too early for that.

I mentioned it to Jim and he said his felt the same way.  Something about the undulating nature of Boston seems to do that.  Fortunately I'd started training sessions this cycle with heavy legs and had had great runs, so I had the confidence that I knew I could overcome.

Once again confidence preventing the negative thoughts from becoming a factor.

6.39

My friend David from Denver suddenly appeared.  Bouncing along and running very easily.  I introduced him to Jim, and then I ran with David as we chatted.  That was the last time I saw Jim during the race.  Despite starting behind me, David was clearly in good form.  His lifetime PR is in the 2.40s and I felt like he was pulling me along faster than I wanted to go.  After passing the 10K point in 41.49, I told him I'd let him go.

6.35

Through 7 miles.  Within 10 seconds of the goal time for this point on the pace band.  I was running by feel, and really just using the pace band for confirmation.  I wasn't getting caught up in trying to hit each split.  A time of 2.55 would be great, but it was going sub 3 that was the main goal.  Other than the heavy legs I was feeling pretty good.

6.42

Another gel.  A normal one this time.

6.42

More water dumped over my head.  Very consistent splits here.

6.42

Where the heck is Kevin ?  10 miles in - I'm guessing he's gone past me by this point, or is having a bad day.  He has the same pace band.  Surely we would have met by now ?  I was running solo.  My legs were feeling heavier and I felt like I needed a boost.  I thought I'd be running with friends the whole way so wasn't planning on running with music.  Since I was using my spiel belt to keep salt caps in, at the last minute in the village I'd stuck my ipod shuffle and some lightweight headphones in too.  I fished them out, and managed to get the cord threaded under my shirt and to my ears.  On came the music and I transported myself back to my training runs.  I'd had a 16 mile effort with 4 x 4 mile sets, finishing well under marathon pace.  16 miles to go here too - I already knew I could do it.  I'd take the headphones in and out during the race, torn between wanting to hear the crowds and experience the race, but also wanting to lose myself in the music and ignore the fatigue in my legs.

6.45

11 miles.  15 to go.  Break that into chunks.  Think about the milestones ahead.  The scream tunnel in Wellsley.  The half way point.  The fire station turn.  The hills culminating in Heart Break.  Crossing the train tracks.  The Citgo Sign and Fenway Park.  Cannoli Corner, and then Right on Hereford, Left on Boylston.

6.34

And there was the scream tunnel.  I manouvered my way to the left of the road so I wouldn't get knocked over by runners veering over last minute for a snog.  I checked out the signs and enjoyed the distraction.

6.44

Through the half in 1.27.49.  Over 2 minutes in the 'bank'.  I knew that wasn't the way to think about it - but other than the heavy legs, I was feeling good, and it was comforting to think I could run a 1.32 second half, and go under 3 hours.

Think of friends and family back in Denver, friends in Chicago, home in England.  I knew they'd be tracking, seeing the splits come up.  Wondering it they thought I was going too fast.  I certainly didn't.

Still - the second half at Boston is a lot harder than the first half.  Heartbreak Hill had lived up to it's name last time for me.  In my mind I pictured a monstorous steep hill.  Would those 2 minutes be enough ?

6.43

Just ticking along.

6.44

In my mind knowing every mile under 6.51 pace was getting me closer to sub 3.

6.33

And now we were into the hills.  Run by effort.  Expecting to get splits around or over 7.00 pace.  That's perfectly acceptable.

6.58

Feeling good.  Just over 4 miles until the hills are done.  28 or so minutes.  Then it's mostly downhill.  I really have got this.  Wow.

7.00

Was that hill number 2 or 3 ?  I don't remember.  Hell - I'm really not noticing these hills.  They certainly don't seem to be as steep or long as I remember.

The splits I'm posting here were adjusted post race to account for the extra 0.25 miles my garmin measured.  At the time, each was displayed as 4-5 seconds quicker, so I was seeing miles in the 6.40s and 6.50s as I ran through the hills.

6.43

Really ?  6.43 ?  I'm 19 miles in.  I know Heartbreak will be coming up in just over a mile.  I'm feeling remarkable good.  These hills aren't so bad.

6.56

Through 20.  Now I want to see Heartbreak.  The hills have been pretty easy.  I'm realizing the mind has a big impact on how they're perceived.  Last time they were mountains, this time they were merely hills.  I'm actually looking forward to see how Heartbreak would appear.

And there it is.  Really ?  That's actually nothing bad.  Not nearly as steep as I remembered.  It looks like a hill I run every day near my house, just longer.  Run by feel, run by effort, once you get to the top - it's mostly downhill to the end.

7.17

Ok - that's it.  Over the top of hearbreak.  This was the plan all along.  Get here with something left in the tank, try and pick things up, and finish strong.

Evaluate.  I do feel pretty good, but I also remember that I've felt good with 5 or 6 miles before.  Still too early to push it.

6.50

This is starting to hurt a little bit.  Not like in previous races, but I'm not running as easily as I was earlier.  No shit Richard.  Remember the sign you saw in the first half.

"If Running A Marathon was Easy - it would be called your Mom"

That had me chuckling for a good minute.

For the first time I'm noticing a few people are overtaking me.  Crossing 22 miles I see I've got 31 minutes to go until 3 hours.  4.2 miles in 31 minutes.  That's just under 7.30 pace.  Make sure you run every mile under 7.30 pace and you've got this.

6.59

I feel a slight tightness in one of my hamstrings and remember in Berlin where I had big cramps the last few miles.  They came out of the blue.  Take nothing for granted was the lesson I'd learned there.  Everything can change in an instant.

2.55 was out, so I decide to 'settle for a sub 3'.  lol - that's not something I thought I'd ever write.  I'm still feeling reasonably good.  I know I could probably pick up the pace slightly but don't want to run the risk of pushing things too hard and cramping.  I recollect a race report from an English friend Tom in London where he had the very same issue at the end.

This running community that I'm a part of is amazing.  Learning for each other.  Remembering anecdotes.  Now my stated sub 3 goal was forcing me to stay focussed.  I didn't want to have to explain to my friends how I'd let a golden chance slip.  So many had told me they thought I would finally do it.  Don't want to disappoint.

7.04

There's a headwind ?  Ok good.  So no one can put an asterik next to this sub 3.  Counting down the miles.  Running within myself, but definitely not easily.

7.04

Ticking along.  Last hill at the Cisco sign.  I remembered that from last time.  That had been miserable and unexpected then.  Now I was ready for it.

See the 25.2 mile point with the clock.  One Mile To Go.  8.30 minutes to run a mile.  I’ve definitely got this.  Can you say 'Sub 3 Baby'.  I can.  And I do.  SUB 3 BABY !!

A quarter of a mile to Cannoli Corner.  A group of friends who weren't running meet at a pre-arranged spot at mile 25.5 and hand out cannolis and beers to our group.  I'd fully anticipated grabbing a cannoli for my finish line picture, but now I wasn't so sure.  The thought of running 3/4 of a mile holding that made me gag slightly.  I'd already managed to get down 7 gels.  500 calories of cream and fat wasn't particularly appetizing right now...

Get over to the left of the road.  Up ahead searching the crowd for my friends.  Finally - there they are - yell - they yell back - arms raised, flying by like an airplane shouting 'sub 3 baby'.  Great boost.  I'm able to pick up the pace.

Right on Hereford, left on Boylston.  Oh yeah.

7.10

And there's the finish line.  I got this.  Reflect a little on how long this journey has been.  Much longer than most people realize, from the days of those naive promises.   I wonder what my time will be.  I'm guessing 2.57.xx, but it doesn't matter.  Point at my shirt and yell 'Sub 3 Baby' again.  And over the line.

6.34 for last 0.2 miles

2.58.31.  Really ?  Wow.  Cruising in like that I lost more than I realized.  It shows how some slower miles at the end can really make a dent in the time.

But it really doesn't matter.  SUB 3 BABY !!!

I always thought I could.  I didn't realize how long the journey would be.  But I got it.

Thank-you everyone.  I definitely didn't do this by myself.  Many of you helped.  From tips I've gleamed from race reports, from inspiration I've gathered from your performances, from words or comments in person or online.  It all played a part.

The next day, I reached out to my friend from my working days in Chicago.  Social media is a great thing.  We hadn't spoken to each other for more than 12 years.  I thanked him for his motivation.  I wanted to make it right.  I finally had.

After a race, I always analyze what happened to learn for future cycles.

This was a novel experience.  Normally I'm trying to figure out what I need to tweak to improve.  This time I wanted to try to understand what had changed that allowed me to run 5 minutes quicker than I had in December, on what was definitely a harder course.

In a nutshell, I think it was the speed work, confidence and coaching.

Adding true speed on the track once / week - gave me a surprising increase in both speed and strength.  I also believe - that change of pace helped contribute to a 6 lb weight loss.

I didn't run any more miles.  I didn't change my diet.  But I lost 6 lbs.  That's a lot less weight to carry 26.2 miles.

Confidence.  This time I knew I could do it.  This stemmed from the running improvements, but also my running group and my coach.  The mind plays a big part in a marathon.  For me it had been one of the weaker aspects in previous races.

Instead of doing straight marathon paced runs, I was doing runs where the pace changed.  I'd run multiple blocks of 3-4 miles, the first block slower than MP, then the next at MP, then the final set faster.  This gave me the confidence to know I could pick up the pace and run faster, even when my legs were tired and heavy.  This confidence was very useful in Boston.

I'm not sure what my goal is now.  I do believe I can run faster in the marathon.  Sub 2.55 perhaps.  I'd also like to get my half time below 1.23 to 'qualify' for New York.  Improve the 5K and 10K times.  Complete the Majors 'again'.  Run some 'destination' races for fun.

But if I didn't run another step, I'm going to be satisfied now.  

I'm always going to be able to say I ran that sub 3 marathon.  

Finally.

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And while purposefully not mentioning it here - obviously the joyous nature of the day turned very sad later on with the bombings.  Many of my friends were closer than I was, many impacted far more profoundly.  It took some time before I felt I could truly 'enjoy' the accomplishment, and 3 weeks before I felt comfortable publishing this.

Like many, I wasn't planning on running Boston in 2014, but now I think I will.  Show 'them' that you can't take this away from us.  From the runners, from the supporters, from the people of Boston.

I read a quote on facebook at the time that rang very true.

"If you're trying to defeat the human spirit, marathoners are the wrong group to target"