Sunday, November 30, 2014

Week of 11.24.2014 to 11.30.2014

DAY TYPE DISTANCE COMMENTS
Monday 0 miles
Tuesday 0 miles
Wednesday 0 miles
Thursday 0 miles
Friday 0 miles
Saturday 7 miles
Sunday 10 miles
Week Total 17 miles

Stiffness and pain in my legs was mostly in my quads. By Wednesday I had no pain or soreness left. Took five days off and did some easy walking.

Thanksgiving week was filled with food, sweets and beer. After a week of an uncomfortably full stomach I am over the gluttony. Ironically Justin and I were the only ones that showed up on Sunday. I had had a little too much to drink the night before so it was nice to get the run over early and lounge around the rest of the day. 

Justin is already talking about training for the 10K this spring. Next race up is XC Nationals in two weeks!

Friday, November 28, 2014

Philadelphia Marathon

Justin had arranged for me to have an elite sticker on my bib so we could both access the private start tent. The trolley was running ten minutes late but I had the time. Coming down with a cold on Tuesday had given me plenty to worry about but by the time I got myself to the start tent this was far from my mind. I absolutely needed to use the bathroom as many times as possible before the race. I had purposely skipped coffee to prevent an upset stomach. Luckily with the elite sticker I had access to a private bathroom and took full advantage.



When the gun went off Justin, Geraint and I formed a small pace group and quickly ticked off the first mile in 5:42, right on pace. I stuck myself right behind them and focused on their feet. In large marathons I have had the habit of looking around and taking in the sights which was something I needed to avoid at this pace. My only successful marathon run had come from a slow conservative pace at the start, today I was asking my legs to hit pace immediately.

Justin is a bit of a talker on runs and the race was no exception. Within the first three miles he had already added two more runners to our marathon group. With the half marathon runners also surrounding us there was some interesting trading of places going on for me within the pack. I kept my head down except to steer myself to the side of the road for water. At mile six, completely zoned in on the feet in front of me I took my second gel (first gel fifteen minutes prior to the race).

At eight miles we were in West Philly and hitting the largest hills of the course. I quickly asked Justin and Geraint if our intention was to run effort not pace up the hills and got an affirmative. We worked well up hill and Justin later reported us to be seven seconds slow on the last mile but still on pace overall. From nine miles to the halfway mark we had downhills and several turns, including the first u-turn to negotiate. As we approached the museum the half marathoners pealed off. Turning the corner and passing the museum we sped downhill and onto Kelly Drive with a first half split of 1:14:52.

We ran in a tight pack of five to six runners completely alone. The pace was becoming an effort (this was later confirmed by Justin and Geraint, who both noted my struggle). I was sticking right behind Geraint, watching his feet and telling myself to work with the group until sixteen miles. I continued to zone everything else out and concentrate on each section of the course. I remembered our ten mile workout on Kelly drive from a month before. If I could get to sixteen miles with the group I could run that workout again I told myself.

We crossed the Falls Bridge and to my surprise a sizable group of runners passed us in the other direction. I realized they must have been running mid two twenties pace. We hit the second turn around soon after. As we passed back over the bridge and took the left to Manyunk Geraint peeled off. He had paced us perfectly (with some instruction from Justin) for over seventeen miles.

We hit eighteen miles and everything happened fast. I tried to pull up along side Justin but couldn't maintain. The gels didn't seem to help much now but I was still taking them. I dropped off the pack but as I did the entire group strung out with Justin at the lead. We moved down the hill into Manyunk and made the final u-turn at the bottom. I hit mile twenty headed out of Manyunk realizing I was slowing and losing my chance to break two thirty. Justin was visible on the hill above me, clutching his side awkwardly with a cramp. I can run my second fastest marathon ever, I told myself! I rallied as much as I could with this thought. Keep fighting I told my legs and I can run a nice time, maybe 2:32.

As the Falls Bridge appeared again on our right we passed slower runners going the other direction. It was enough to lift my spirits as I moved back and forth with a couple runners. Runners that passed me back I began to draft, locking into their rhythm and then trying to surge with them when I had the strength. Tracking pace and time was useless I was just battling to finish. The miles ticked by as I went back and forth with another runner. We hit mile twenty four and I found myself moving along side him more and more. Once mile twenty five appeared I was kicking for the finish. It was a very painful and slow move that took the effort of my entire body (my sister later commented on the look of pain on my face as she passed me going the other direction). I had no idea what my time was until I saw the clock at 26 miles about to hit 2:30:00. There was 0.2 miles to go which meant I could easily sneak under the 2:31 mark for a personal best. I kicked hard through the line and almost ran into Justin who was waiting for me.

The last fifty meters!

I had run 2:30:46, good for 23rd overall. Justin had run 2:30:09 for 20th place. We had missed our goal but it didn't matter for we had raced as hard as we could and both grabbed new personal bests. Weeks before the race I told myself that no matter what I had to fight over the last six miles. The feeling of clawing  my way to a personal best after hitting a wall at eighteen miles is hard to explain for those that don't run. It is what keeps me coming back for more. I later learned that Dan Vassallo (a fellow Maine-iacs team member) had won the race and qualified for the Olympic Trials. To top off the day I got to stand quietly by myself at the finish line and watch my sister run a personal best of 3:59 in her second ever marathon.

Monday, November 24, 2014

Week of 11.17.2014 to 11.23.2014

DAY TYPE DISTANCE COMMENTS
Monday 0 miles
Tuesday Track 9 miles 2 x 3200 meter (11:22, 11:20) 400 m rest
Wednesday 0 miles
Thursday Track 6.5 miles 5 x 400 meter (on feel)
Friday
6 miles
Saturday 4.5 miles
Sunday RACE 26.2 miles Philly Marathon- 23rd place, 2:30:46
Week Total 52 miles

On Monday I had a strange feeling that I should be careful about not catching a cold so I did not run in the rain. Tuesday at about noon my nose started to run and my throat felt a little scratchy. For the last tune up workout on the track I felt a little light headed but everything else was fine. That night I woke twice in the night to have some tea to help my dry and sore throat. On Wednesday I started to feel better but decided not to run. I got to bed early and felt much better so I went to the track to test my legs Thursday night. The pace felt okay but I noticed shortness of breath.

By the weekend all I could do was rest. Mid-day Friday I began to bulk up on carbs. After my bathroom stops last year I was careful to use the Endurox a couple times on Saturday to add extra carbohydrate. By race morning I was excited but still a bit hesitant. All the work was there and I had a group of at least two other runners prepared to run at 2:30 pace. If I could remain focused and keep my legs under me I'd have a change at a personal best.

Monday, November 17, 2014

Week of 11.10.14 to 11.16.14

DAYTYPEDISTANCECOMMENTS
Monday7 miles
TuesdayTrack11.5 miles4 x 1600 meter (5:25, 5:20, 5:14, 5:10) 400 m rest
Wednesday8 miles
Thursday5.5 miles
Friday
0 miles
Saturday9 miles8 x 1 min on/ 1 min off at MP pace
SundayLong Run13 miles
Week Total54 miles

Second week of the taper is 60% of peak mileage and it doesn't seem like much. My legs didn't feel great on any of the days. On the Tuesday workout I struggled to find rhythm, if anything the second half felt better. The pick ups on Saturday and the long run on Sunday both went fine but I didn't feel light and quick like I'd hoped. For some perspective I looked back at my log comments prior to my personal best marathon in 2012. Throughout the last weeks I complained that my legs felt asleep and not much energy. This makes me feel a little better about things but I won't know until the race. Since I have only raced once in this entire training cycle (and it was a bad one) I think everything is more uncertain than normal. Hopefully having at least two other runners to pace with for 13-15 miles will get me to a point in the race where my legs are under me and I have built up some confidence.

Monday, November 10, 2014

Week of 11.3.2014 to 11.9.2014

DAY TYPE DISTANCE COMMENTS
Monday   8 miles  
Tuesday Track 12.5 miles 3 x 3200 meter (11:10, 11:05, 10:22) 1:30 rest
Wednesday   7 miles  
Thursday 11 miles
Friday MP Pace 16 miles 8 miles @ MP (45:20)
Saturday 5.5 miles
Sunday   10 miles  
Week Total 70 miles

First week of a three week taper. Most of the week felt just like a well needed recovery week.

On the Tuesday workout Justin ran four by 3200m. I felt that workout a little longer than I needed, especially after last week. I opted for just three intervals and on the third repeat let my legs go a bit. I was still pretty tired from the week before but it felt good to get a little speed on the track.

As I was unable to locate a race for the weekend I joined Justin on Friday for some marathon paced work. We ran the museum loop. On the way out most of the four miles were into a stiff wind. I couldn't find a rhythm but tried not to get frustrated. The pace seemed out of sync. After crossing the bridge the last half felt great. The workout was actually a nice confidence booster.

Sunday, November 2, 2014

Week of 10.27.2014 to 11.2.2014

DAY TYPE DISTANCE COMMENTS
Monday 10 miles
Tuesday Track 13.5 miles 10k (33:59)
Wednesday Medium 10 miles
Thursday 16 miles 2 x 8k (27:52, 5:30 rest, 27:58)
Friday MP Pace 10 miles
Saturday 8.5 miles
Sunday MP Pace 22 miles 9 miles, 10 miles (27:55, MP effort)
Week Total 90 miles

This was the last week of higher mileage before the start of the taper. Justin does a two week taper, but so far as workouts are concerned it should still work well.

My prior marathon training has typically consisted of one long run and one workout a week. Our approach for this race has been one more of attrition, not to say that we haven't had some hard workouts. This week we started with a 10k on the track slightly slower than 1/2 marathon pace on Tuesday and then hit the track again on Thursday for some pace work at just under marathon pace.

Sunday morning I woke to extreme wind and didn't know if we'd keep to the plan or not. At about nine miles we jumped back on the river path and started the marathon pace portion. I wasn't sure how I would keep it up and wasn't paying attention to the pace because Nate had joined us and I was just following behind him and Justin. I didn't lead any of it but survived. I felt out on my feet at times but mile one didn't seem much different than mile eight. Physically it was tough but mentally it was one of the harder workouts I have run.