Running & Racing

Monday, December 7, 2009

Palm Beaches Marathon

Time: 3:37:33
Overall: 92 out of 585
Age Group: 9 out of 62

Prior to the race it was very hard to predict what the temps would be like. Weather.com forecast seemed to change daily with temps ranging from the mid 50’s to mid 70’s predicting rain then no rain. All I really knew is that it would probably be too warm for me to attempt a PR. I’ve fallen into the trap before, thinking that I could set a PR when the temps were on the warm side only to end up struggling at the end.

The race started at 6:30 but since I didn’t know what the parking situation would be like I left early and ended up parking before 5:30. I headed down to the start area. The temps were in the high 50’s but a 10-15 mph wind made that feel pretty cold. There were plenty of port-a-johns with no lines but I didn’t need to go and that really concerned me because I didn’t go at the hotel either. I hate giving up valuable race minutes by sitting on a toilet mid race.

The race started on time (organization was top notch all the way). Between the full and half there were around 3000 runners at the start. I was near the front and was about 15 sec from the start line after the gun went off. The street was wide so there was plenty of room to run without people getting in your way (side note: a 1/4 into the race a car was driving against the runners). The fastest pace group in the race was the 3:30. I had no intention on running a 3:30 and just wanted to stick to a pace that I felt comfortable with. That comfortable pace kept me right behind the 3:30 group. I was definitely running faster than intended but I felt comfortable and wasn’t pushing it. My concern was that when my body started telling me to slow down, my mind would let the pace group pull me along.

By mile four, I was starting to feel like I was ready for that inevitable pit stop. The full and half didn’t split until mile 6 so I decided to wait until after the split. At the split point it seemed that 75% of the runners around me were in the half. They made the right turn and I followed the 3:30 pace group to the left. At 7.5 miles (or 1 hour into the race) I came to the toilets. Although I didn’t want to lose time in the port-a-john it was probably a good thing in that it would break me away from the pace group. I ended up losing just under 2 minutes. I then settled into an 8-8:10 pace and kept that going until mile 13.

Around mile 13 the 2 races joined back together. The difference was that the half marathon participants were the back of the pack group who were on mile 7. When we merged, they did a pretty good job of staying to the right (as instructed) but slowly started spreading out which made running a straight line difficult. I think running beside such slow movers had a mental effect in that my pace slowed another 10 seconds even though I still felt fine.

I don’t like racing with an IPod but I brought it with me thinking that I may want it later in the race. That turned out to be a good decision because the fatigue was starting to set in around mile 16 and I needed some motivation. At mile 17 I finally turned it on. The next couple miles passed by which made what was remaining a much more manageable number. By mile 20 I passed the finish line (where the half-ers finish). It really is a downer when you have to pass what you are striving to achieve. To make things worse, the sun was out and it was getting pretty warm. The wind had really picked up too it was a cross wind which meant that I would always feel like I was running into it.

The last 6 miles were a real struggle. We ran 2 miles north of the finish and then did a series of loops on our way back. Approaching my first loop I saw the 3:30 pace leader (approx .75 miles ahead of me) and there was nobody running with him. When I broke from the group there were 15-20 runners with him. I did remember passing quite a few but apparently I passed most of them. By mile 23 I was really hurting but was still keeping a sub 9 pace (8:30-55 range). I knew that by just keeping that pace I would easily achieve my sub 3:40 goal. There weren’t a lot of runners around me but there were a few that I was gaining on. This made it a little easier to push myself toward the finish.

I saw the finish clock with about .2 to go. If I picked up the pace I could get in under 3:38 (clock time). I was running with the last of the guys that I had been gaining on. I could tell that he was giving it all he had too, either to beat me or to get in under 3:38. We ended up crossing at the same time (I had him by 7 seconds net).

All in all I was happy with the results. I sacrificed a PR (which I had very little chance of getting) but I ran a sub 3:40 (which I should do every marathon) and ended up with my 3rd best time. I'm really glad I raced here. I still prefer the larger races but the organization was great and it was a very nice course.

I need to give my body another day or 2 of rest and then it back to training. Disney is less than 5 weeks away.

Results
Race website

Monday, November 30, 2009

Weekly Summary 11/29/2009

Weekly total: 55.4
Monday: 6.28
Tuesday: 10.33
Wednesday: 10.14
Friday: 10.11
Saturday: 8.45
Sunday: 10.14
Average pace: 7:48

I decided not to run on Thanksgiving and my 35 day streak came to an end. It was going to end the following week anyway and I just couldn’t bring myself to run in the cold rain at 5am.

Besides losing the streak I had a pretty productive training week. I had four 10+ mile runs and every run was sub 8:00 and health wise I feel really good. This month’s miles have already surpassed my previous month high so today’s run will only add to that. November should end up around 274 which should stay unchallenged until March.

I’m still approaching Sunday’s marathon as a training run although the weather looks like it may be pretty good. I’d like to get 3-4 training runs in this week with nothing after Thursday and all at a slower pace than I have been running. If the coming cold front hits a day or two later and Sundays temps are in the 40’s I may attempt a PR otherwise I’ll back off and hope that Disney has good marathon weather this time.

1 week until WPB
6 weeks until Disney

Tuesday, November 24, 2009

Weekly Summary 11/22/2009

Weekly total: 71.7
Monday: 7.6
Tuesday: 12.4
Wednesday: 8.54
Thursday: 10.1
Friday: 8.17
Saturday: 8.44, 6.35
Sunday: 10.1
Average pace: 7:53

Overall another productive week. This was my 3rd highest weekly mileage and is keeping me on pace for a record month. Even though I’ve really picked up the training lately, my body has held up surprisingly well. I’m a little stiff after sitting around for a while but once I get moving I feel pretty good.

I have a lot of things getting in the way of a good training week this week. Ron and I are hosting Thanksgiving this year so if I want to run on Thursday then I’ll have to do it early in the morning which means no long run on Wednesday night. We are also spending the weekend in Ft Lauderdale (leaving Friday morning) so that means another early run on Friday morning. Saturday and Sunday will probably be treadmill runs at the hotel (which is never good) so I’ll probably be lucky to get in 50-55 miles this week.

2 weeks until WBP
7 weeks until Disney

Monday, November 16, 2009

Weekly Summary 11/15/2009

Weekly total: 63.1
Monday: 8.06
Tuesday: 8.63
Wednesday: 9.1
Thursday: 10.14
Friday: 8.35
Saturday: 8.51
Sunday: 10.29
Average pace: 7:51

Overall it was a pretty good training week. I was never able to fit in a double and missed my 70 mile goal but I still had a week’s worth of solid runs all with a pace at or under 8:00. My ankles and lower calves are a little sore (more stiff than sore) but other than that I’m pain free.

My plan this week is more of the same, run every day with each run at least 8 miles. I would like to get in a longer run of at least 12 miles. It’s been a while since I’ve had a run of over 11 miles.

Currently, I’m on pace for a 270+ month which would easily beat my current highest (258). My current 25 day streak should continue to 53 before I take a couple of days off before my next race.

3 weeks until WPB
8 weeks until Disney

Monday, November 9, 2009

Weekly Summary 11/8/2009

Weekly total: 64.6
Monday: 8.6
Tuesday: 10.59
Wednesday: 8.03
Thursday: 8.32
Friday: 8.5
Saturday: 9.02, 5.39
Sunday: 6.1
Average pace: 7:52

I fell a little short of the 70 miles that I wanted to run but overall it was a productive week. I managed to get a couple of solid medium runs in but only one of 10+ miles. My legs were feeling pretty stiff and tired this week but part of the reason for that was breaking in new shoes. The inserts were making the shoes stiff and that was causing some strain on my calves. After putting the original inserts back in the shoes were much better but it took a few runs to work the stiffness out.

My plan for this week is to shoot for 70 again and if I feel good maybe stretch it to 80 but really anything 65+ will be a good week. I don’t want to push myself into an injury.

4 weeks until WPB
9 weeks until Disney

Monday, November 2, 2009

Weekly Summary 11/1/2009

Weekly total: 82.7
Monday: 5.48, 5.49
Tuesday: 8.73
Wednesday: 5.63, 8.52
Thursday: 10.74
Friday: 8.69
Saturday: 10.08, 8.25
Sunday: 5.77, 5.34
Average pace: 8:09

It took 11 runs but I managed to set a new weekly high with 82.7 miles. My previous weekly high (81) took me just 9 runs and at a faster pace (7:49). I’m a little tired but overall I held up pretty good.

I have 4 more weeks until I need to taper so I want to see if I can keep the mileage around 70. I don’t see a problem with using doubles to get to this high mileage. The point is to run when feeling fatigue and I did plenty of that this week so a 6 and 8 mile run in the same day is just as good as a single run of 12-13. I just need to run a little faster on that second run.

My plan this week, outside of getting 70 miles, is to pick up the pace a little. Last week I only had 3 runs under an 8:00 pace and 3 over an 8:15 pace. If I can get 70 miles at an 8:00 pace I will be pretty happy with the week.

5 weeks until WPB
10 weeks until Disney

Monday, October 26, 2009

Weekly Summary 10/25/2009

Weekly total: 56.0
Monday 7.07
Tuesday 8.77
Thursday 5.34, 10.12
Friday 6.37
Saturday 10.2
Sunday 8.18
Average pace: 8:11

A fairly uneventful training week. I felt a little sluggish during most of the runs but no aches or pains that I can’t deal with. I was able to get in 2 morning runs outside. The weather seems to be cooperating so hopefully I can get some more outside training in. It’ll be nice when the time changes next week.

I registered for Boston yesterday so I’m all set. I have a hotel, plane ride and now a race to run in. It’s a long time until April but I’m already excited. Right now I just need to focus on training hard so I can get my 2011 BQ out of the way.

My goal this week is to run every day and get over 70 miles.

6 weeks until WPB
11 weeks until Disney (I should track this instead since this is really my A race)