So it has been just over a week since Chicago. Plane ride home was fine...my brother got me an early X-mas present at the expo: Compression socks. Wore them at the airport and overnight and I can say I had no calf issues. Legs felt decent overall that night too. However - Monday, I noticed some bruising below my left ankle, right down the outside of my foot. It was tender to the touch and walking made it hurt. Can't remember doing anything particular to it that weekend...just put some road miles on (5-Fri, 5-Sat, 28 or so Sun). Put some Arnica on it 2x/day and nothing else.
By Tuesday, decided to skip my planned Wednesday run. Thursday felt a good bit better, but not 100%. Friday I ran even though I was not yet at 100%. Bruising was practically gone and my 4.3 miler was good. Surprised how fast my pace was.
Sunday's run was not great. Didn't get out until noon, under the sun and 78°. Went out too fast (and added some small hills), so I struggled for most of my 8+ mile run. No foot issues and I am saying it is gone, whatever it was.
Today - Nice easy-paced 6 miles thru the ICAR campus, my "hill" workout, that I hope to make my more normal route. Felt so good, will do it again tomorrow and hopefully Thursday. Then - I am taking a planned week off...got some things to do. Then - Camp Croft Trail Half Nov 12 and registering/training for Seashore Nature Trail 50k in December.
Showing posts with label Chicago Marathon. Show all posts
Showing posts with label Chicago Marathon. Show all posts
Tuesday, October 18, 2011
Sunday, October 16, 2011
Chicago Marathon Race Report
A full report from the Expo and the race - and everything in between!
The 34th Chicago Marathon took place Sunday October 9, 2011.
After flying up from Greenville Friday morning, I went straight to the expo. Granted - not the most direct way as I did not realize the shuttle busses ran from the "L" where I got off. So I walked the 30 minutes in the beautiful sunshine to McCormick Place. Let's Run Together was this year's slogan - with close to 40,000 runners, it certainly was appropriate.
After getting my Bib, wandered into the Expo itself. Very spacious, lots of booths, lots of freebies, samples, and of course, things to buy. Carried my luggage the whole time; luckily, I pack light! Got my shirt and bag of stuff and wandered up and down each aisle. Checked out who was doing signings, etc (Dean K, Scott J, Ryan H, Abby W, Abby M, Hal H and a few others. Snacked some and eventually say down to wait for my cousin Becky. While I waited, watched (on a large screen) highlights from the 2010 Event. Incredible seeing two runners racing, sprinting (if going faster than their standard 4:45/mi is "sprinting!") at mile 25.8 of the marathon! I was getting excited...
After issues in the past with the weather (specifically, heat, 4 out of the last 5 years), you could not miss the signage everywhere with the Moderate condition notice. It would stay that category throughout the race.
Becky showed up, we got her packet, etc - and our Hospitality passes for race-day) and wandered more. Right before we left - we did get to see Ryan Hall and got a few autographs. Nice guy who said he was ready for Sunday. After 3.5 hours at the expo - I was ready to leave - and we took the bus! I did end up walking another 2 miles to the hotel after lunch. Too much time on my feet hauling luggage around that day.
Saturday
My brother Pat came in Friday evening, we ate and rested. Saturday - we had all day to kill - so we walked around, went to the expo again. I did buy some cold/wet weather Nike gloves (to prevent an occurance of this magnitude) and we both had our strides reviewed at the Nike area. They had a huge section of the expo, with some outside walls imprinted with all the names of this year's runners. That was kind of neat. The result of the review - mild pronation, a stability shoe would be beneficial. It's what I am in now (Asics 2140's), but the Nike Lunarglides version is 1oz less in weight and feels worthy of another test run.
Rest of the day was spent watching college football, playing ping-pong in the lobby of our hotel (Hard Rock Hotel) and walking/relaxing. Got to bed around 1030pm and had a 5:30am wake up call set.
Sunday (Race Day)
Nothing out of the ordinary as we got dressed, I ate my bagel, and walked to the start area in the dark. Took a bit to find the hospitality tent, but it sure was nice: food, drinks, aid tables set up, plenty of chairs, music, few dozen port-o-johns with no lines and our own bag drop.
Took advantage of the aid station as I applied suntan lotion and grabbed extra water for the 30min before start time. Met up with our cousin as we rested - the excitement was building so relaxing wasn't easy. Decided pretty early on that my throwaway shirt ($1.50 from Goodwill) could be kept and put in the drop bag for use at another event. Most of my throwaways hang around longer than expected. Got my stuff together: 4 GU's, handheld with water, visor, bib-belt, small ziplock with an aleve and some S!caps, and my camera. And chapstick. Soon enough, we said bye to Becky and got led to our starting corral entrance. We were in "C" and it was a mob getting into the corrals. Once we got there - there was plenty of room. So the countdown started for the 7:30 start. Our plan was to go out between an 8:45-8:55 pace as long as we could.
I can run a pretty consistent pace and Pat left his Garmin at the hotel after charging it all night. Oops. Once we made it to the start line (only 3 minutes or so after the gun), we began to run. It was pretty crowded, but not quite elbow to elbow as it could have been. Good crowds out as we wound thru the downtown area and crossed the river 3 times in the first 3 miles. Placing carpet over the grating on the bridges was a nice touch. It takes me 5-6 miles to start feeling good, not that I felt bad at the beginning. We started off just on pace though:
Mile 1- 8:54
Mile 2- 8:44 (17:39)
Mile 3- 8:51 (26:30)
Mile 4- 8:34 (35:04)
I was keeping Pat from going too fast, it seemed he was often ahead of me by a few steps...this was good though because he knew he shouldn't go to fast - not with a 26.2 mile run. This worked well for us. We stayed in the same vicinity, chatted a bit, and ran. I honestly was not too aware of the changing neighborhoods, or which neighborhoods we would be running thru
The aid stations were also perfect...frequent, well prepared, well advertised, and long. Seemed a good 1/4 of a mile or more for each one with Gatorade and Water separated. Didn't often hear people thank the volunteers, but that is sadly typical. We carried our own, but after the first few, got drinks as needed and refilled when our bottles were near empty. So we headed north for miles 2-7.5 but couldn't see too much of the waterfront as I had hoped.
Mile 5- 8:47 (43:51)
Mile 6- 8:45 (52:36)
Mile 7- 8:35 (1:01:12)
Mile 8- 8:47 (1:10:00)
The course was flat as advertised. It was interesting seeing the signs on peoples back showing their hopeful pace. With the different start times for these groups - you never knew what pace they were at. At mile 8, we headed back south until Mile 13. It's not a full (or half) marathon without me needing a pit-stop, but I held off until after halfway. Old Town (Miles 10-11) had great signs and a nice shopping area - pictures didn't turn out. Photo-wise, not much struck me...buildings everywhere, constant people cheering 2-3 deep and with the temps near 65° at the start and the sun out, had 2 places where sponges were given out. More races need to do that as it was wonderful! And between the aid stations, residents would have hoses out cooling us down, tables of food (pretzels, licorice, even beer at mile 20).
Mile 9- 8:48 (1:18:48)
Mile 10- 8:53 (1:27:42)
Mile 11- 8:49 (1:36:32)
Mile 12- 8:44 (1:45:16)
Mile 13- 8:56 (1:54:13)
So we hit halfway in 1:55:08...and 8:47/mi pace - so I'd say we ran consistently so far! Thankfully, the sun was mostly behind buildings for the first half and the temps weren't too bad (low 70's). But the 2nd half had the sun directly overhead and little shade to be found.
Mile 14- 8:52 (2:03:05)
Mile 15- 8:57 (2:12:02)
Mile 16- 8:55 (2:20:58)
So right near the Mile 15 marker (part of a little west-east section) I took a pit stop by some hedges. Pat had taken the next corner and was about a minute ahead. He was relatively easy to pick out and I ran "hard" to catch him...faster than I needed to and faster than I really wanted to. Should have told him to slow down just a hair...but I caught him before Mile 16 - meaning I was doing about an 8:00/mi pace thru there. Whew...catch my breath. I wish that was the end of the excitement, but it was just about to start...
Why would it start with me stopping during a marathon to have some random person take my photo? It actually started a few minutes before when Pat had to take a pit stop midway thru Mile 17. Saw a port-o-john available and hopped in. As soon as he did that, I began walking. And walked. And walked. And walked. Where was he?? 4 minutes later - still wondering. A 3:50 pace group passed me. A 3:55 pace group passed me. Was he OK? He couldn't have passed me? I walked and filled my bottles still along the left side where he stopped. After 8 minutes or so - during which I walked backwards some, had the photo to the left taken, and kept turning around looking. I finally decided that maybe he passed me somehow, so I ran ahead. I still was hesitant. I finally got desperate after passing the 30k timing mat, knowing there were people following both of us, and that was the 3rd of four times that would be sent out (10k,half and finish being the others). Desperation to me meant calling out if anyone had a cellphone.
Mile 19- 8:32 (2:53:54)
Mile 20/21- 18:29 (3:12:23)
Mile 22- 9:21 (3:21:45)
Yep - I had an 8:32 mile at Mile 19. Very proud of that. Sure, I was a bit rested after two 12 min miles, but still. I slowed a bit after that though and had my doubts about catching him. Not knowing how his body would respond after not doing over 16 miles during this training (so not doing more than 16 miles since his last marathon in 1994), of course I would wonder. But, as my thighs were beginning to talk to me (hmmm, maybe we'll make him think we want to cramp...), I saw him. Somewhere (early?) in Mile 23. I caught him soon enough as his legs were talking a good bit and walk breaks were present for the remainder of the race. I am very familiar with that as we caught up on the last 6 miles and turned north (at mile ~23.5) towards the finish line.
He was getting mad thinking I was in front of him. Guess we should have had a plan...oops.
(35k split shows he was still 2:03 ahead of me)
We obviously knew breaking 4 was out of the question (unless we could run a 4 minute mile )now the goal was to run four-0-something. Yeah - we can do that.
We ran/walked the same pace/frequency as we got closer. The last walk was at mile 26 or so (missed that split too) to the top of the bridge, then we ran the rest of the way in.
Mile 26.2- 13:00 (4:07:53)
The 34th Chicago Marathon took place Sunday October 9, 2011.
 |
| Intro to the Expo Area |
After getting my Bib, wandered into the Expo itself. Very spacious, lots of booths, lots of freebies, samples, and of course, things to buy. Carried my luggage the whole time; luckily, I pack light! Got my shirt and bag of stuff and wandered up and down each aisle. Checked out who was doing signings, etc (Dean K, Scott J, Ryan H, Abby W, Abby M, Hal H and a few others. Snacked some and eventually say down to wait for my cousin Becky. While I waited, watched (on a large screen) highlights from the 2010 Event. Incredible seeing two runners racing, sprinting (if going faster than their standard 4:45/mi is "sprinting!") at mile 25.8 of the marathon! I was getting excited...
Saturday
My brother Pat came in Friday evening, we ate and rested. Saturday - we had all day to kill - so we walked around, went to the expo again. I did buy some cold/wet weather Nike gloves (to prevent an occurance of this magnitude) and we both had our strides reviewed at the Nike area. They had a huge section of the expo, with some outside walls imprinted with all the names of this year's runners. That was kind of neat. The result of the review - mild pronation, a stability shoe would be beneficial. It's what I am in now (Asics 2140's), but the Nike Lunarglides version is 1oz less in weight and feels worthy of another test run.
Rest of the day was spent watching college football, playing ping-pong in the lobby of our hotel (Hard Rock Hotel) and walking/relaxing. Got to bed around 1030pm and had a 5:30am wake up call set.
Sunday (Race Day)
Nothing out of the ordinary as we got dressed, I ate my bagel, and walked to the start area in the dark. Took a bit to find the hospitality tent, but it sure was nice: food, drinks, aid tables set up, plenty of chairs, music, few dozen port-o-johns with no lines and our own bag drop.
 |
| Pat, Becky, and me! |
 |
| Heading towards the start line |
Mile 1- 8:54
Mile 2- 8:44 (17:39)
Mile 3- 8:51 (26:30)
Mile 4- 8:34 (35:04)
I was keeping Pat from going too fast, it seemed he was often ahead of me by a few steps...this was good though because he knew he shouldn't go to fast - not with a 26.2 mile run. This worked well for us. We stayed in the same vicinity, chatted a bit, and ran. I honestly was not too aware of the changing neighborhoods, or which neighborhoods we would be running thru
 |
| Mile 3 or 4, spreading out across wide roads. (Pat in yellow) |
Mile 5- 8:47 (43:51)
Mile 6- 8:45 (52:36)
Mile 7- 8:35 (1:01:12)
Mile 8- 8:47 (1:10:00)
The course was flat as advertised. It was interesting seeing the signs on peoples back showing their hopeful pace. With the different start times for these groups - you never knew what pace they were at. At mile 8, we headed back south until Mile 13. It's not a full (or half) marathon without me needing a pit-stop, but I held off until after halfway. Old Town (Miles 10-11) had great signs and a nice shopping area - pictures didn't turn out. Photo-wise, not much struck me...buildings everywhere, constant people cheering 2-3 deep and with the temps near 65° at the start and the sun out, had 2 places where sponges were given out. More races need to do that as it was wonderful! And between the aid stations, residents would have hoses out cooling us down, tables of food (pretzels, licorice, even beer at mile 20).
Mile 9- 8:48 (1:18:48)
Mile 10- 8:53 (1:27:42)
Mile 11- 8:49 (1:36:32)
Mile 12- 8:44 (1:45:16)
Mile 13- 8:56 (1:54:13)
So we hit halfway in 1:55:08...and 8:47/mi pace - so I'd say we ran consistently so far! Thankfully, the sun was mostly behind buildings for the first half and the temps weren't too bad (low 70's). But the 2nd half had the sun directly overhead and little shade to be found.
Mile 14- 8:52 (2:03:05)
Mile 15- 8:57 (2:12:02)
Mile 16- 8:55 (2:20:58)
So right near the Mile 15 marker (part of a little west-east section) I took a pit stop by some hedges. Pat had taken the next corner and was about a minute ahead. He was relatively easy to pick out and I ran "hard" to catch him...faster than I needed to and faster than I really wanted to. Should have told him to slow down just a hair...but I caught him before Mile 16 - meaning I was doing about an 8:00/mi pace thru there. Whew...catch my breath. I wish that was the end of the excitement, but it was just about to start...
 |
| Smile for the photo! Alone at Mile 18. |
Two or three tries and a guy nearby (running) asked what I needed...I told him my situation and he handed over his cellphone. I called my wife, who happened to be back at home and had just refreshed our computer showing our times...
My 30k time: 2:50:41
Pat's 30k time: 2:45:48
WHAT!?!
Quickly hung up, thanked the guy (who was running beside me while I called) yet again, and decided I had to catch my brother. We had been planning this for a year or so, and I already felt bad he was having to run this far "alone". So now I ran hard. At least hard for me at mile 19 of a marathon. The next 3 miles or so were a blur. I didn't quite know where I was on the course, which made figuring out how much time I had to catch Pat difficult. I missed my Mile 20 split. Times and splits were going thru my head and I was constantly looking out for him. I knew 5 minutes ahead meant if he slowed to 10's, I had some work to do to catch him, but I was going to try. My splits tell the story:
Mile 17- 12:08 (2:33:07)
Mile 18- 12:15 (2:45:22)Mile 19- 8:32 (2:53:54)
Mile 20/21- 18:29 (3:12:23)
Mile 22- 9:21 (3:21:45)
Yep - I had an 8:32 mile at Mile 19. Very proud of that. Sure, I was a bit rested after two 12 min miles, but still. I slowed a bit after that though and had my doubts about catching him. Not knowing how his body would respond after not doing over 16 miles during this training (so not doing more than 16 miles since his last marathon in 1994), of course I would wonder. But, as my thighs were beginning to talk to me (hmmm, maybe we'll make him think we want to cramp...), I saw him. Somewhere (early?) in Mile 23. I caught him soon enough as his legs were talking a good bit and walk breaks were present for the remainder of the race. I am very familiar with that as we caught up on the last 6 miles and turned north (at mile ~23.5) towards the finish line.
He was getting mad thinking I was in front of him. Guess we should have had a plan...oops.
(35k split shows he was still 2:03 ahead of me)
 |
| together again-mile 24.5 |
So now it was all about moving forward, walking from one point to another (to that lamp-post) and running from one point to another (let's go to that bridge and we'll then walk in the shade). It worked. My legs felt ok, pretty tight in the thighs, but never cramped. For all those "issues" I had experienced and worried about leading up to this race: My groin/upper thigh never had any issue nor did my right foot/toe. I did feel the start of a blister on my right pinkie toe near the halfway, but that stayed quiet after that. Again, I was so caught up in things, I missed the Mile marker 24.
Mile 23/24- 21:54 (3:43:40)
Mile 25- 11:13 (3:54:53)We obviously knew breaking 4 was out of the question (unless we could run a 4 minute mile )now the goal was to run four-0-something. Yeah - we can do that.
We ran/walked the same pace/frequency as we got closer. The last walk was at mile 26 or so (missed that split too) to the top of the bridge, then we ran the rest of the way in.
Mile 26.2- 13:00 (4:07:53)
 |
| Happy Finisher (again - after 17 years) |
 |
| Thank You Chicago! (On the plane 5.5 hrs later heading home) |
Wednesday, October 5, 2011
Last post before Chicago Marathon. Predictions!
Runner Tracking is up:
http://tadpole.textingforward.com/bacm/
This will text you 3 splits (10k, half, 30k) and the finish time during the race on Sunday.
I am bib 8219 and my brother is bib 8509 - we should be nearly identical.
Weather update: keeps getting warmer: expected start temp: ~60°. High temp: 75°
Not quite records temps (88°), but still warm enough to make me a bit miserable.
Windermere Marathon 2009 temps? Sunburn again too? Hoping not.
Had a wonderful speedwork session Tuesday. 6x400m @ 1:39 goal pace. Averaged 1:36. Very happy. Tomorrow's final run is an easy 3.4 mi (with 2mi at 8:23).
Plan and Prediction:
Plan: Run around 9:00min/mi as long as we can, Running with the 4hr pace group once they catch us, then holding on as long as we can!
As I will likely be limited by my brother, here is what I foresee:
Start with slowest pace group in our Corral (C): 3:50 (8:46/mi), but let them get ahead as we run closer to 9min/mi.
We'll do that (with or without the pace group) thru at least 16 miles, hopefully 18. We'll stay under 10min/mi thru 21 or 22. Finish close to 11's. Final Time: 4:09
(Just like Marine Corps 2010)
If things go better - I can see us finishing aroud 4:04.
http://tadpole.textingforward.com/bacm/
This will text you 3 splits (10k, half, 30k) and the finish time during the race on Sunday.
I am bib 8219 and my brother is bib 8509 - we should be nearly identical.
Weather update: keeps getting warmer: expected start temp: ~60°. High temp: 75°
Not quite records temps (88°), but still warm enough to make me a bit miserable.
Windermere Marathon 2009 temps? Sunburn again too? Hoping not.
Had a wonderful speedwork session Tuesday. 6x400m @ 1:39 goal pace. Averaged 1:36. Very happy. Tomorrow's final run is an easy 3.4 mi (with 2mi at 8:23).
Plan and Prediction:
Plan: Run around 9:00min/mi as long as we can, Running with the 4hr pace group once they catch us, then holding on as long as we can!
As I will likely be limited by my brother, here is what I foresee:
Start with slowest pace group in our Corral (C): 3:50 (8:46/mi), but let them get ahead as we run closer to 9min/mi.
We'll do that (with or without the pace group) thru at least 16 miles, hopefully 18. We'll stay under 10min/mi thru 21 or 22. Finish close to 11's. Final Time: 4:09
(Just like Marine Corps 2010)
If things go better - I can see us finishing aroud 4:04.
Sunday, October 2, 2011
One more week before Chicago Marathon
So I started getting things together 3-4 days ago - I just couldn't help it, even thought he race is still 1 week away. My Gu's, bib-belt, few more little things, and socks. 3 pair as I could not decide yet which will be my race-day pair. My Balega standard ones, my newer Balega (geared more for trails), or a pair of my smart wool. After today's run - I've made my decision (but I'll still likely bring all three - just in case).
On tap for today was 10 miles at an 8:23 pace. Coldest temps so far with it being ~48° at 8:30am. No complaints from me. I still thought I was overdressed (after removing my outer shirt and gloves after 1 mile) and thought I would have been fine in a t-shirt instead of a long sleeve with my shorts...
Started out on pace, feeling average. I had a thought after my 1st mile that I should slow down in order to run a negative split. Didn't happen (the slowing-down part). Three or four miles in felt good and I cruised from then on. Halfway (5.1mi) in 43:13. I mostly ran each of the last 7 laps as fast or faster than the previous one...last lap being my fastest. Total time of 1:24:38 gave me a 41:25 2nd half and I was feeling good! (Smart wool it is!)
Looking back to just before my marathon PR in Charlotte (Dec 2009) - Same distance, 20 seconds faster this time around. I believe I am in PR shape, but with no plans to test it out - we'll never know! Maybe I'll try to fit one in March/April 2012.
On tap for today was 10 miles at an 8:23 pace. Coldest temps so far with it being ~48° at 8:30am. No complaints from me. I still thought I was overdressed (after removing my outer shirt and gloves after 1 mile) and thought I would have been fine in a t-shirt instead of a long sleeve with my shorts...
Started out on pace, feeling average. I had a thought after my 1st mile that I should slow down in order to run a negative split. Didn't happen (the slowing-down part). Three or four miles in felt good and I cruised from then on. Halfway (5.1mi) in 43:13. I mostly ran each of the last 7 laps as fast or faster than the previous one...last lap being my fastest. Total time of 1:24:38 gave me a 41:25 2nd half and I was feeling good! (Smart wool it is!)
Looking back to just before my marathon PR in Charlotte (Dec 2009) - Same distance, 20 seconds faster this time around. I believe I am in PR shape, but with no plans to test it out - we'll never know! Maybe I'll try to fit one in March/April 2012.
Tuesday, September 27, 2011
Counting down until Chicago Marathon
Starting to make plans for Chicago and I'd like to go ahead and start packing, but it is still 10 days before I leave. I am however already looking at the 10 day weather outlook - I never learn.
This morning, it showed a low of 57 and a high of 79. This evening - it is showing a high of 67 and a low of 52. Why do I bother?
Lining up some family visits while we're there (my dad's side of the family is from there), wondering about dinners and where to catch some college football Saturday afternoon.
And, oh yeah - the race.
Been thinking more about running with my brother (and with people in general). I ran a 5k completely with someone for their 1st one and that was good. That was 9 years ago and ~6 minutes slower than my previous 5k's. I have run with my brother two other times - the Xterra 10k Scramble back in 2004 (was pretty comfortable the whole time) and the 2009 McDonald's Richmond Half Marathon in which we were well matched.
I know I am better prepared for longer distances right now than he is (his long runs have been minimal), and I have no idea how he'll handle the extra distance, but there is no telling how the race will go for us. Either way - I'll run with him as much as I can - even if it comes to walking us in.
I'm thinking we'll start at a 9:00-9:15/mi pace and see how long we can hang on. First of all - I am curious how starting that slow will effect my later miles.
I usually start off comfortable, but faster than I should, hang on as long as I can, and then slowing by a minute per mile from ~15 to mile 21 or so on. Let's see if that is true!
Myrtle Beach: Mile 15 - 9:06; Mile 21 - 10:23
Marine Corps: Mile 14 - 8:49; Mile 19 - 9:41
Charlotte: Mile 19 - 8:59; Mile 22 - 9:50
Windermere (Spokane): Mile 15 - 8:51; Mile 20 - 9:40
NYC: Mile 14 - 9:24; Mile 21 - 10:19
I'd love to run a near-even split one day. Doubt this will be the event for that.
Running since the Asheville Half has been so-so. Heavy legs one day, speedwork in a complete downpour (and still didn't have to think too hard choosing that over the treadmill) and a mediocre 13 miler on the weekend. At least my speedwork this morning was decent...hit my times (5x1000m at 4:16), but was only just a hair faster than the same workout 11 weeks ago.
Still wanting to pack...
This morning, it showed a low of 57 and a high of 79. This evening - it is showing a high of 67 and a low of 52. Why do I bother?
Lining up some family visits while we're there (my dad's side of the family is from there), wondering about dinners and where to catch some college football Saturday afternoon.
And, oh yeah - the race.
Been thinking more about running with my brother (and with people in general). I ran a 5k completely with someone for their 1st one and that was good. That was 9 years ago and ~6 minutes slower than my previous 5k's. I have run with my brother two other times - the Xterra 10k Scramble back in 2004 (was pretty comfortable the whole time) and the 2009 McDonald's Richmond Half Marathon in which we were well matched.
I know I am better prepared for longer distances right now than he is (his long runs have been minimal), and I have no idea how he'll handle the extra distance, but there is no telling how the race will go for us. Either way - I'll run with him as much as I can - even if it comes to walking us in.
I'm thinking we'll start at a 9:00-9:15/mi pace and see how long we can hang on. First of all - I am curious how starting that slow will effect my later miles.
I usually start off comfortable, but faster than I should, hang on as long as I can, and then slowing by a minute per mile from ~15 to mile 21 or so on. Let's see if that is true!
Myrtle Beach: Mile 15 - 9:06; Mile 21 - 10:23
Marine Corps: Mile 14 - 8:49; Mile 19 - 9:41
Charlotte: Mile 19 - 8:59; Mile 22 - 9:50
Windermere (Spokane): Mile 15 - 8:51; Mile 20 - 9:40
NYC: Mile 14 - 9:24; Mile 21 - 10:19
I'd love to run a near-even split one day. Doubt this will be the event for that.
Running since the Asheville Half has been so-so. Heavy legs one day, speedwork in a complete downpour (and still didn't have to think too hard choosing that over the treadmill) and a mediocre 13 miler on the weekend. At least my speedwork this morning was decent...hit my times (5x1000m at 4:16), but was only just a hair faster than the same workout 11 weeks ago.
Still wanting to pack...
Thursday, September 1, 2011
Skipping the long slow weekend run...kind of...plus: 10k-a-day!
Yep - Chicago is coming up on 5 weeks away and I am skipping my long run this weekend. Why? Because I am doing it on Friday morning (tomorrow) instead. I'm heading to Atlanta Saturday morning, returning Sunday evening visiting with my sister (lives there) and my wife's sister (there from Colorado) - and running will not happen.
So my alarm is set for 3:30am and this will be the longest weekday run before work. I've done 11 a few times, including yesterday and last week. I'm not looking forward to getting up, but with a pace 5-10 secs per mile slower than my 11 miler, it doesn't seem that hard on paper (of course tomorrow may turn out to be terrible...you never know).
My work is doing a "step" thing again, where they give you a pedometer and aim for 10,000 steps a day (10k-a-day). I've worn it this week to test it out. (We did this last year, starting just before I ran Chattooga. Was that really only a year ago?!?). The 11 miler was about 15000 steps, but using their calculations based on the type of exercising you're doing - it would equate to around 27000. My run tomorrow will get me started on the right foot with about 40000. Too bad 25000 is the max you can "earn" in a day - I think it is biased against marathoners.
One more long run (20mi) while I'm in DC the following weekend, the Asheville Half-Marathon after that - then 2 easy weekends until it's time to go race!
So my alarm is set for 3:30am and this will be the longest weekday run before work. I've done 11 a few times, including yesterday and last week. I'm not looking forward to getting up, but with a pace 5-10 secs per mile slower than my 11 miler, it doesn't seem that hard on paper (of course tomorrow may turn out to be terrible...you never know).
My work is doing a "step" thing again, where they give you a pedometer and aim for 10,000 steps a day (10k-a-day). I've worn it this week to test it out. (We did this last year, starting just before I ran Chattooga. Was that really only a year ago?!?). The 11 miler was about 15000 steps, but using their calculations based on the type of exercising you're doing - it would equate to around 27000. My run tomorrow will get me started on the right foot with about 40000. Too bad 25000 is the max you can "earn" in a day - I think it is biased against marathoners.
One more long run (20mi) while I'm in DC the following weekend, the Asheville Half-Marathon after that - then 2 easy weekends until it's time to go race!
Monday, August 15, 2011
2 more weeks closer...
Hmmm, guess I missed a week or two's update! The hot weather is still sticking around. I thought last year was hot, but this one is the 3rd hottest ever (from I read on the news). I think I may actually be aclimating somewhat, although I still don't like it! :-)
So another long run: 20miles. 78°. Steady pace of 9:15's. Last mile same as 1st.
Following weekend (Aug 6) was a drop down mileage week - so only 13. 8:33 pace and felt good with medium effort.
Nothing too exciting about my weekday runs: some hills, tempo runs, some speedwork (I did 12x400's just under my 1:39/400 plan, last one being 1:28. Huh? Where did That come from?!)
Then this past weekend for my 18 miler. Skipped running on Saturday as I wasn't feeling so good. Little aches (right foot, calf, and just tired). Was feeling a bit run down. Sunday morning came and I felt the beginnings of a cold...little tickle in my throat and maybe a slight fever. What to do? Run it out.
Ended up being a great run. No real pains and plenty of fluid (and 72° overcast skies) helped! 8:50 pace pretty steady the whole way and finished it up with an 8:22 last mile! Plenty left in the tank too.
So that makes 5 out of the last 6 weekends running 17-20 milers for my long run. It is making a big difference. Never had that many that close together. Am feeling very confident in my fall/winter schedule of events, and I may have just added another one: Seashore Nature Trail 50k in Dec. My brother, now that he is in pseudo-marathon shape, wants to add a 50k to his resume.
8 more weeks until Chicago...
Oh - almost forgot the big news: We got Hospitality Passes for the marathon! It's good to have family high up with the race sponsor (Bank of America)! What this means:
-Covered venue in the case of sun, rain or wind
-Accessible location with venue positioned close to Start and Finish Lines
-Private Gear Check
-Private changing areas
-Massage Therapists
-Access to restroom facilities
-Light breakfast (water, Gatorade, bananas)
-Lunch (including beverages and beer)
I'll be spoiled...
So another long run: 20miles. 78°. Steady pace of 9:15's. Last mile same as 1st.
Following weekend (Aug 6) was a drop down mileage week - so only 13. 8:33 pace and felt good with medium effort.
Nothing too exciting about my weekday runs: some hills, tempo runs, some speedwork (I did 12x400's just under my 1:39/400 plan, last one being 1:28. Huh? Where did That come from?!)
Then this past weekend for my 18 miler. Skipped running on Saturday as I wasn't feeling so good. Little aches (right foot, calf, and just tired). Was feeling a bit run down. Sunday morning came and I felt the beginnings of a cold...little tickle in my throat and maybe a slight fever. What to do? Run it out.
Ended up being a great run. No real pains and plenty of fluid (and 72° overcast skies) helped! 8:50 pace pretty steady the whole way and finished it up with an 8:22 last mile! Plenty left in the tank too.
So that makes 5 out of the last 6 weekends running 17-20 milers for my long run. It is making a big difference. Never had that many that close together. Am feeling very confident in my fall/winter schedule of events, and I may have just added another one: Seashore Nature Trail 50k in Dec. My brother, now that he is in pseudo-marathon shape, wants to add a 50k to his resume.
8 more weeks until Chicago...
Oh - almost forgot the big news: We got Hospitality Passes for the marathon! It's good to have family high up with the race sponsor (Bank of America)! What this means:
-Covered venue in the case of sun, rain or wind
-Accessible location with venue positioned close to Start and Finish Lines
-Private Gear Check
-Private changing areas
-Massage Therapists
-Access to restroom facilities
-Light breakfast (water, Gatorade, bananas)
-Lunch (including beverages and beer)
I'll be spoiled...
Friday, July 29, 2011
Chicago Headliners....Daughter's 1st "run"
More big names coming to run the Chicago Marathon...
Ryan Hall and Hope Solo (No relation to Han or the guy that's afraid of snakes) (and other US Soccer teammates Alex Morgan and Abby Wambach maybe?)
I sure don't expect to see them during the race - not so unlike NYC in 2008. Maybe a pre-race thing somehow...
Will be interesting flying back to SC a mere 4.5 hrs after I finish...maybe I'll learn I shouldn't do that!
Been getting a little antsy having Not run a race since the end of May. I did have a wonderful moment this week though. Took my little girl (who is 2yrs 7+ months old to her first run "event": The Greenville Track Club's All-comer's Track Meet. They've been going on forever, are free to kid's under 17 and GTC members (and only $3 for non-members). After a little group job, they have a kid's (5 and under) 50m dash. It's called a dash, but many of them walk, with prodding from parents, most without tears. My little girl ran and was so happy with her ribbon.
On the way home she decided she wanted to go back the following day. Too bad we waited until the last one of the 2011 session! We'll certainly head back out in June/July next year.
She also decided she wanted to add it (and her purple wrist band) to my wall collection of finisher medals...
Happy kids and proud parents...
Ryan Hall and Hope Solo (No relation to Han or the guy that's afraid of snakes) (and other US Soccer teammates Alex Morgan and Abby Wambach maybe?)
I sure don't expect to see them during the race - not so unlike NYC in 2008. Maybe a pre-race thing somehow...
Will be interesting flying back to SC a mere 4.5 hrs after I finish...maybe I'll learn I shouldn't do that!
Been getting a little antsy having Not run a race since the end of May. I did have a wonderful moment this week though. Took my little girl (who is 2yrs 7+ months old to her first run "event": The Greenville Track Club's All-comer's Track Meet. They've been going on forever, are free to kid's under 17 and GTC members (and only $3 for non-members). After a little group job, they have a kid's (5 and under) 50m dash. It's called a dash, but many of them walk, with prodding from parents, most without tears. My little girl ran and was so happy with her ribbon.
She also decided she wanted to add it (and her purple wrist band) to my wall collection of finisher medals...
Happy kids and proud parents...
Monday, July 18, 2011
Early long slow runs
Twelve weeks until the Chicago Marathon and I have just completed my first 20 mile training run for it. Last weekend was 6 Friday and another 17 on Saturday. After a tough speedwork session Monday (5x1000), my tempo run on Wednesday gave me a scare. Coming around a corner not considered "tight" by any stretch of the imagination, and one I have run by a thousand times or so, my ankle twisted somewhat. Didn't hurt initially and assumed all was fine as I finished up. The next morning though - a couple of inches up from my ankle - a tender spot. This has happened to me before and I thought I remembered it going away pretty quickly. I skipped my planned "extra" run Friday and put off my long run from Saturday to Sunday. I was a bit worried as I started out Sunday for my 20 miler, but my leg was feeling much better and have not felt a twinge since. Whew!
My 17 last weekend was wonderful...even pace-all the way to the end, slightly under goal, and felt Great!
This weekend's 20 - planned to be 15 secs/mi slower - was also Very good. Steady pace the whole way (didn't really slow down at all!). Overcast skies helped a bit, even with 69° temps.
This was my earliest 20-miler in training....not that I have too many to compare to (and then that I actually had a lengthy training plan for). Am still close to my Charlotte Marathon Training, in terms of mileage/distance. Just a little off of speed, but that is ok - I think I'm in good shape!
Coming up soon: 18 mile long run, followed by 20 #2.
My 17 last weekend was wonderful...even pace-all the way to the end, slightly under goal, and felt Great!
This weekend's 20 - planned to be 15 secs/mi slower - was also Very good. Steady pace the whole way (didn't really slow down at all!). Overcast skies helped a bit, even with 69° temps.
This was my earliest 20-miler in training....not that I have too many to compare to (and then that I actually had a lengthy training plan for). Am still close to my Charlotte Marathon Training, in terms of mileage/distance. Just a little off of speed, but that is ok - I think I'm in good shape!
Coming up soon: 18 mile long run, followed by 20 #2.
Sunday, July 3, 2011
Running away from home
It's always a little more difficult to run while away for work. I always say I'll get some rest while I'm away form home, but that never works out. Going to bed late doesn't help with a 5am wake up call to run. Since I will not run on the treadmill at the hotel - I go outside. I run around the hotel, thru the parking lot of the office park it sits in, I run thru a small neighborhood nearby, and I run thru the Parx casino parking lot - up and down empty aisles. For my speedwork session - I do laps around a particular office building. ~1.75laps make up 800m (determined by running my normal warmup pace and going from there). I am glad I don't have to go more than 6 miles on these runs..it's a challenge to find just 6 miles there.
I am back home now and another long run completed. 15.3 miles just under my scheduled pace. No complaints other than a 75° starting temp at 5:45am.
14 weeks until Chicago Marathon. I got my plane ticket today to match my brother's leaving time of Sunday 5pm. Quick turnaround (We'll finish by 11:30am), but that will get me back home to the family faster!
I am back home now and another long run completed. 15.3 miles just under my scheduled pace. No complaints other than a 75° starting temp at 5:45am.
14 weeks until Chicago Marathon. I got my plane ticket today to match my brother's leaving time of Sunday 5pm. Quick turnaround (We'll finish by 11:30am), but that will get me back home to the family faster!
Tuesday, June 21, 2011
Chicago Marathon Training - 16 weeks and counting
I am cleared of the poison ivy madness and have run a few times. The 10 day break I took was the longest since Dec 2007 (also a 10 day break). I didn't run and it felt odd - especially since I wasn't "injured", just completely miserable.
My runs since have been fine...2 longer runs of ~11 and ~14. Some speedwork and medium-lengths runs. Today started the 16 weeks leading up to Chicago.
I am using the FIRST plan again ("Furman Institute of Running and Scientific Training" - look them up). 3 basic runs planned, but I am adding a 4th the day before my long run. The 3-day plan worked for me before (3:53 - 2009 Charlotte Marathon), so I'm sticking with it.
Today's first real scheduled workout was not quite completed as required...3x1600m@7:02. I'm doing the 3:40 marathon training in order to hit 3:55 or so - yes, my training is going to be hard. After my warm-up miles, hit the 1st two in 7:12 and 7:08. That was all I had and I gave up. I jogged the last one and my cool down mile in about the same pace. I call that close enough. My legs were dead. It was ~72° this morning at 5:30am...anyway, I am also still getting my legs back after my 10 day break.
Next 2 weeks will be spent in Florida (Vacation - yep, even hotter down there) and Philly (work), so back to running in a not-so-great area for running. Will still avoid the treadmill up there like the plague.
Other Chicago Marathon news:
Lance Armstrong is planning to run Chicago (3:30 is what I think I saw?), as well as 25 or so high quality runners, including the 2nd fastest marathoner ever (2ns at Boston, Moses Mosop) at 2:03:06
I do miss the trails...my long road runs have not been as pleasant, and it is not just the 70°+ temps before the sun rises. Achy arches at times that I hope subsides on my longer runs.
Stay tuned!
My runs since have been fine...2 longer runs of ~11 and ~14. Some speedwork and medium-lengths runs. Today started the 16 weeks leading up to Chicago.
I am using the FIRST plan again ("Furman Institute of Running and Scientific Training" - look them up). 3 basic runs planned, but I am adding a 4th the day before my long run. The 3-day plan worked for me before (3:53 - 2009 Charlotte Marathon), so I'm sticking with it.
Today's first real scheduled workout was not quite completed as required...3x1600m@7:02. I'm doing the 3:40 marathon training in order to hit 3:55 or so - yes, my training is going to be hard. After my warm-up miles, hit the 1st two in 7:12 and 7:08. That was all I had and I gave up. I jogged the last one and my cool down mile in about the same pace. I call that close enough. My legs were dead. It was ~72° this morning at 5:30am...anyway, I am also still getting my legs back after my 10 day break.
Next 2 weeks will be spent in Florida (Vacation - yep, even hotter down there) and Philly (work), so back to running in a not-so-great area for running. Will still avoid the treadmill up there like the plague.
Other Chicago Marathon news:
Lance Armstrong is planning to run Chicago (3:30 is what I think I saw?), as well as 25 or so high quality runners, including the 2nd fastest marathoner ever (2ns at Boston, Moses Mosop) at 2:03:06
I do miss the trails...my long road runs have not been as pleasant, and it is not just the 70°+ temps before the sun rises. Achy arches at times that I hope subsides on my longer runs.
Stay tuned!
Sunday, October 11, 2009
lost post. Long run. Chicago.
Wrote for a good 30 minutes solid on my run today and lost it.
(recovered it, here it is:
Not repeating it right now.
The gist of it: Ran 17+ miles each of the last 3 weekends expecting this 15-16 to be easy. Was never fun, maybe due to adding hills into the first 5 laps. One thing or another nagged on and off - my pace was fine but just not a good, satisfying run.
Still hit over 30 miles for the week - that's 4 in a row. I've Never done that before and my most mileage ever in a 4 week span.
Also - Watched the Chicago Marathon online coverage today - exciting to see the course record set by 3 seconds! Too bad Deena faded the last half - I've always liked her. Maybe I'll be up there next year.
(recovered it, here it is:
Last weekend I ran for 3 hrs and 15 minutes on trails. A 30K race the weekend before that that was on the comfortable side. 17.7 the weekend before that. This would be my fourth week in a row at more than 30 miles (assuming I ran 16+ miles today) - my 4 week highest total Ever. I was thinking this 15-16 miler would be relatively easy, I could even get a little bit of a workout by adding some hills into it. With the Chicago Marathon going on today - had a little motivation going as well. Was I overconfident?? You bet!
With the Charlotte Marathon being a somewhat hilly course, I added my hill loop into the first 5 laps and decided that was enough of hills for a while. My pace was fine, but little nagging things made me worry a little bit - and that wasn't enjoyable. My left heel had been bothering me at times the last few days. The 30 minutes on the stationary bike Friday made my knee a little sore in one spot that afternoon. 8 or 9 miles in or so - my left quad has some soreness...that went away mostly. I decided ahead of time that the planned 15 miler wasn't enough, because I missed that one cool down mile earlier this week and I wanted to hit 30, so I was going to add in another mile today. Not knowing exactly how much I was adding (distance wise) for the hill loop, I ended up adding it in one more time on my last lap - my fastest of the day. My pacing was good for the whole run, but it just wasn't that good of a run, you know? Ended up doing 16.8 (May not be exactly right - my mileage for that hill loop may still be off), but I did hit over 30 for the week!
Came home and watched the online coverage of the Chicago Marathon. No World Record as thought possible for the males, but a 10 yr. Event record was broken by 3 seconds! Very exciting. Was glued at the computer for ~2 hours (watched the females finish too - Deena didn't quite stick around, but it was a tight race until the last mile).
The gist of it: Ran 17+ miles each of the last 3 weekends expecting this 15-16 to be easy. Was never fun, maybe due to adding hills into the first 5 laps. One thing or another nagged on and off - my pace was fine but just not a good, satisfying run.
Still hit over 30 miles for the week - that's 4 in a row. I've Never done that before and my most mileage ever in a 4 week span.
Also - Watched the Chicago Marathon online coverage today - exciting to see the course record set by 3 seconds! Too bad Deena faded the last half - I've always liked her. Maybe I'll be up there next year.
Subscribe to:
Posts (Atom)
