Blog of a Middle Aged Athlete

Much to talk about.  No time to say it.

I will communicate soon.  Sorry for the short post.

I just uploaded another episode of my podcast, where I interview my daughter, Elizabeth, after she ran a kid’s triathlon.  Also included in this podcast are the recordings I took during the 2010 Sunburst Hall of Fame to Notre Dame marathon.  Enjoy!

As many of you know, after my last marathon in Fort Worth, I had decided to ease up on the training a bit.  I had still been running long on the weekends, including a couple of 30k trail races, but my weekly mileage was in the 30-33 mile range.  Good for keeping fit, but not exactly marathon training miles.

About a month ago, my friend, neighbor and running partner Sean (see his report here) mentioned he was given a pass for the weekend (from his wife), and thought it would be fun to go run a marathon somewhere.  It took me all of about 2 seconds to agree to run one with him, and we decided on the Sunburst Marathon in South Bend, IN.  We chose this race for a few reasons.  First, it was on a weekend that we both had free of any conflicts (anniversaries, father’s day, summer trips, etc.).  Second, we could easily get a direct flight into Chicago from Austin, and make the quick drive to South Bend from there.  Lastly, we thought spending a night in Chicago post-race would be a perfect way to celebrate the finish.

The flight up to Chicago went without a hitch.  After an unbelievable lunch at a local Italian restaurant with my grandfather, Sean and I were on the road to South Bend.  Traffic was a bit of a challenge at times, but we rolled into the hotel at about 5pm.  We quickly walked to the College Football Hall of Fame, where we picked up our race packets and shirts. After dropping the stuff at the hotel, we walked over to the minor league ballpark, where they were having “Carbs at the Cove,” a special pasta dinner for the racers.  Surprising to this Italian, the ballpark pasta was pretty good.  We stayed for about five innings before walking back to the hotel to call it a night.  After all, the race started at 6am, which with the time change was 5am to us.

We had been watching the weather all week.  When I checked on Monday, the early morning temperature was going to be in the upper 50s.  Pretty nice for June.  However, the closer we got to race day, the warmer that morning temperature going.  Also, it looked like the humidity was going to spike from 70% pre-dawn to 90% at race time.  Uh oh!  Time to change race strategy!

Knowing that the weather was less than optimal (officially on wunderground.com, 6am temp-65 degrees, humidity 93%), we decided to take it easy during the first half of the race, then see how things felt.  Because I hadn’t been in true marathon training mode for a few months, I just wanted to be sure I enjoyed myself and finished strong.

The course began in downtown South Bend, then meandered through a few little neighborhoods before following the St. Joseph river south.  Although there were a few hills on this course, I thought overall it was pretty flat.  It was clear after the first few miles that I was losing a lot of water, and made sure to stop at every water stop, which for the most part seemed to be about every mile or so.  I was running at a very comfortable pace, resisting the urge to go fast at the start.

Mile 1: 8:27

Mile 2: 8:16

Mile 3: 8:07

Mile 4: 8:19

Mile 5: 8:17

Mile 6: 8:14

Mile 7: 8:17

Mile 8: 8:18

Mile 9: 8:17

Mile 10: 8:08

We had managed through the first 10 miles, and I really didn’t feel that bad.  Sure, it looked like I had taken a shower with my running clothes on, but I was feeling pretty good and wasn’t having a difficult time keeping an even pace.  I was starting to think about race strategy.  I knew I wanted to negative split, but had not decided when I would try to pick up the pace.  I guess in the back of my mind, I would see how I felt at mile 16, and maybe push it a little then.

Mile 11: 8:12

Mile 12: 8:17

Mile 13: 8:03

Mile 14: 8:14

Mile 15: 8:12

Mile 16: 8:11

It was at this point that Sean decided to pick up the pace a little bit.  I was still holding my pace pretty well, but it seemed a lot harder than it should have.  I decided to let him go, but try to keep him in my sights.  Perhaps if I could finish strong, perhaps I could catch him at the end…

Mile 17: 8:10

Mile 18: 8:08

Mile 19: 8:18

The heat and humidity were finally getting to me when I approached mile 20.  It was around here when I decided to start walking through the water stops.  I was definitely starting to hit the wall, but I was still able to run between the water stops pretty well, so instead of counting down the miles, I just tried to make it to the next water stop.

Mile 20: 8:36

Mile 21: 8:22

Mile 22: 8:22

I was starting to really crash here, but managed to hang on.  I was passed by a woman being paced by her husband.  I could only guess she was trying to run a BQ at 3:40.  I let her go, but found two guys ahead of me and decided they were my competition.  I would pass them while I was running, but they would pass me through the water stops.

Mile 23: 8:36

Mile 24: 8:53

Mile 25: 9:22

As we hit mile 25, I kept looking for the Notre Dame football stadium.   Once I saw it in the distance, I knew I was close.  I passed a bag piper playing the ND fight song, and crowds were beginning to line the course (finally!).

Mile 26: 8:43

As we turned the corner to run through the tunnel leading into the stadium, I began to pass one of my competitors.  I tapped him on the back and waved my arm.  “Come on!” I said to him, urging him to finish strong.

.2 + Garmin Bonus:  approx 4 min (I forgot to hit stop on the watch!)

My final time was 3:40:57.  Far from a PR or a BQ, and about 10 minutes from what I thought I was capable of for this race.  However, I am not too disappointed with the time given the conditions.

The marathon is a tough distance.  How I felt emotionally and physically during this race were all over the board.   There is always the adrenaline rush at the start, the early, fun and pain free miles during the first portion of the race, and the struggle at some point during the last few miles.  There is always a thought that I could have run it better, and yet while I was out there, I felt like I did the best I could.  It is an amazing distance, and I am looking forward to my next one in October.

After my last trail race, I wasn’t sure I was going to try another one.  It is not that it was a bad experience, but it wasn’t exactly good either.  But I felt that the race had beaten me, and I wanted another shot.So there I was, toeing the line at Pace Bend Park, about ready to run another 30k trail race.  My last experience had me bonking at the end, and I was determined not to let that happen again.

My plan for this race?  Take it nice and slow so I could finish strong at the end.The weather was warm and humid, about what you would expect for central Texas in May.  Although storms had been threatening the area all weekend, it had managed to stay relatively dry.  The course was a 9 mile loop (actually, 9.35 miles, but who’s counting?) that we were to run twice.  My strategy was simple.  Start slow, get through the first lap, then based on energy level and my knowledge of the course, step on the gas during the second lap.  I remembered being passed by a young lady during the last 3 miles of the previous race in April, and I was determined not to let that happen again.  A group of about 7 of us ran together for the first lap.  Who was leading our little pace group?  You guessed it, the young lady.  This was perfect, as I figured she had the pacing thing down much better that I did, so I would hang with her until I decided to pull away.

Initially, the course seemed much easier that the previous race.  The trail was mostly dirt instead of rocks, and there weren’t any “step ups” or water crossings.  Sure there were hills, but nothing too major.  I was feeling pretty good, and when we finished the first loop, I was pretty confident.  Unfortunately, that feeling would not last.

At about mile 11, things starting turning for the worse.  For whatever reason, my legs were beginning to feel heavy.  I still managed to stay with my “competition,” but whereas before it seemed effortless, now I was laboring.  I couldn’t wait for the next water stop so I could take another GU and get some fluids in me.  After the aid station at mile 12, I was really struggling to stay with her, but managed to keep her in my sights for the next 2 miles.  That is when the wheels came off.

For those of you that have never felt bonking before (aka “hitting the wall”), it is not a pleasant experience.  Although my desire was there, I couldn’t move my legs with any speed at all.  Each 10 foot hill seemed at least 100 feet high, and my pace was slowing dramatically.  At one point, thinking I had gone at least a mile since the last water stop, I looked at my Garmin and saw that I had barely gone a quarter of a mile.  I started wondering why I was doing this race in the first place.

The last few miles were terrible.  My usual strategy in races is to run negative splits, and start picking off “victims” ahead of me as I sprint to the finish.  This strategy was replaced by a new strategy, which involved me trying to stay with the person that just passed me.  I believe I was passed by 4 or 5 runners during the last 3 miles, the last one passing me during the last 200 yards.  This does not happen to me!

I was frustrated at the finish.  Although I was happy that I completed the race (there were many times I felt like quitting), I was very unhappy with my performance.  During the previous 30k in April (my first), I was 4th in the Masters category and 18th (I think( overall.  I actually went into this race thinking I could get 3rd in Masters.  My results:  30th overall out of 78 and nowhere near 3rd in Masters, not exactly a stellar performance.  My first lap was completed in 1:26, my second in 1:35, basically a minute a mile slower.

I am not sure why this trail race was such a problem for me.  Since my BQ in February, I have intentionally eased off on the training a little bit to give myself a break.  The warmer weather and humidity has definitely been affecting me, but I thought I had hydrated enough on the days leading up to the race to compensate.  I have done zero training on trails, so I’m sure the muscles used are not as well developed as my “marathon muscles.”  Whatever the reason, I was beaten by this race.

I really have no idea if I will do another trail race or not.  I do enjoy the scenery and running through the trees.  However, this race was the last major trail race in the area until the fall, and I’m not sure how the autumn races will fit into my marathon schedule.  I can’t help to feel that I need to do another one, and do it well.  I don’t like the feeling of being beaten that this race gave me.

Stay tuned!

Just finished uploading the newest podcast, featuring my Daily Mile friend Vern from Beaumont, TX.  Vern recently ran his first marathon, The Gusher Marathon.  You can learn more about Vern via his blog at http://vern-running-green.blogspot.com/.

The last few weeks have been tough for me.  You see, ever since my first marathon on February 15th, 2009, I have been obsessed with running marathons.  Actually, not just running marathons, but running fast enough to qualify for the infamous Boston Marathon.  As friends and regular readers know, that feat was accomplished on February 27, 2010 on my seventh marathon.  So now I’m wondering what my purpose in life is now?  (I know, that is a little dramatic, but hang with me, OK?).

After much thought, and a little post-BQing depression, I have decided I want to help people with their marathon training.  I want to help someone who thought the concept of running 26.2 miles was crazy and turn them into a motivated running machine.  (Disclaimer:  I am not currently a running coach, although I am currently signed up to take the RRCA training this summer).  To start this process, I thought I would share some of things I have learned about marathon training.  So, in the coming weeks, I will discuss what I have learned about the following.  Some of what I discuss are quotes or pieces of advice from some friends, others are things I have read or researched, and some are just things I’ve learned from experience.

Here is an initial topic list:

• There Are No Shortcuts In A Marathon
• Find Yourself A Running Group…NOW!
• Running Early in the Morning is Great!
• Inch by Inch, Anything is a Cinch
• 10% Rule - Learn It, Live It, Love It
• Injuries Are Not Fun
• Foam Rollers Are Your Friend
• You Have No Idea What You Are Capable Of Until You Try
• Reality Is Not What You Think It Is
• Never Try Anything New In A Race
• Develop A Strategy and Stick To It
• No Two Runners Train the Same
• Eating
• In-Race Fueling
• Shoes
• Dressing for and Training in the Heat
• Dressing for and Training in the Cold
• Emotions and Performance - Why Crying Makes It Tough to Run
• Why a Marathon is 5 Times as Difficult as a Half Marathon
• Sometimes, We Just Have Bad Days
• How Temperature Effects Performance
• Training and Sleep
• Tapering
• VO2 max, Lactate Threshold, and Other Technical Terms
• Friction Is Not Your Friend
• The Joy of Running
• The Pros and Cons of Large Races
• The Pros and Cons of Small Races
• Fact of Life - Runner’s Wave, Cyclists Don’t
• Socks - What is Important, What is Not
• Online Tools to Help You Improve
• The Purpose of Race Reports
• The Training is More Difficult than the Race

Stay tuned for my input on these subjects.  If you have any other topics you’d like me to discuss, please let me know!

It has taken me a while to produce this podcast, but finally it is finished!  Episode 7 has a short interview with my daughter after she ran a 5k with my wife and my mother.  The second part of the podcast is some audio taken the following week as I ran the “The Loop,” a 30k trail race held at Emma Long park here in Austin.  The final segment is a conversation I had with Jeff from Columbus, OH, who ran the 2010 Boston Marathon.

Enjoy!

When I ran my first trail race last August (read race report here), I was convinced it was also my last.  So why was I at the starting line at 7am on a Sunday for another, longer trail race.  Good question.  I guess I wanted to give it one more chance.  The verdict:  read on.

“The Loop” is a 6 mile trail in Emma Long Park here in Austin.  The race consisted of a 10k (1 loop) or a 30k (3 loops).  Coming fresh of 2 PRs in road races, I was feeling pretty good about myself, and decided 5 days before the race to run the 30k.

The weather was as good as could be expected, about 60 degrees with some humidity.  My plan for this race was just to take it easy and enjoy it.  I thought I would run the first lap slowly to get a feel for the trail, then run the last 2 laps faster.  Like I said, that was the PLAN!

I cruised around the trail with a group of about 5 runners, and was feeling pretty good when I completed the first lap.  The trail was very hilly and rocky, and there were portions where it made sense to just walk up the rocks like steps.  Not that I did, but it would have made sense to do so!  I tried not to pay too much attention to my Garmin pace, but I was a little surprised to complete the first lap in 57:35, which was about a 9:16 pace, which was a little slower than I thought I would run, but no big deal.

During my second lap, I started feeling some fatigue in my legs.  At least twice during the second half of this lap I almost fell, and I kept trying to tell myself to take it easy and only try to gain some time on the few (relatively) flat areas on the course.  During this lap, I began passing some of the slower 10k racers that started 30 minutes after we did, and I finished the lap in 57:09, about the same as lap 1.  One difference -  that lap didn’t feel nearly as good!

The third lap was a true adventure!  My legs were like jello, and I was starting to run out of gas (bonk!).  I wanted to run this lap faster than the previous two, but it wasn’t happening.  I finally decided to walk up some of the stair-step like rocks in an effort to conserve what little energy I had left, but I’m not sure it did any good.  In addition to the caffeinated Sports Beans I ate before the race, I had consumed 3 GUs through mile 12, but at this point they seemed to be doing no good.  So, at the last aid station at the 15 mile mark, I grabbed an Oreo like cookie.  (Anybody who knows me knows I do not eat cookies EVER.  But at this point, I figured a little sugar would be a good thing.)  As I was enjoying my little delicacy, a woman past me and was looking strong.  Perfect!  I would follow her in and pass her at the end.  At least, that was the PLAN.  (that is the second time I said that, right?).

One thing became obvious after about a half mile of following her - I would not be able to keep up.  Every time I tried to maintain or close the gap, my legs just wouldn’t produce.  I almost fell a third time coming down a hill, but managed to stay upright and wound free.  I gave it everything I had, but could not knock my pace down at all.  I ended up finishing the last lap in 1:00:13, my slowest lap of the three.  My total time, 2:54:59.

So, what do I think about these trail races, and will I ever do another.  Answer, I don’t know.  Well, one thing I know is that they are HARD!  I don’t know exactly, but 18 trail miles equals at least 22-23 road miles.  The sharp turns and short (or not so short), steep hills really take a toll on one’s body.  I have taken 2 days off from running altogether to recover from this race, and will attempt a short easy run later today.  There are no cheering crowds (where would they stand) so many of the miles are lonely.  I will admit that running on trails is very cool at times, but I don’t believe trail running will ever replace the more traditional “road” style running I have grown to love.

Back in February, I had been eying the Big D marathon as my last legitimate attempt to qualify for Boston if I failed to do so at Cowtown.  I knew I was going to have to be in Dallas anyway for a family get-together, so it was a logical race to pick before the local marathon racing season was over.  Fortunately, I “took care of business” in Ft. Worth, so I didn’t need Big D to qualify.  However, I still had to be in Dallas, so why not run the mini?

The race course was a loop course that started and finished at the Cotton Bowl on Dallas’ east side.  This would only be my second half marathon since I started running marathons, so I was kind of excited to see what I could accomplish here.  My recovery/training had been going OK for the last few weeks, but the temperatures had been rising and my runs were becoming more difficult.  A few days before the race, I checked out last year’s results, and found that if I ran a PR (previous PR was 1:35), I had a chance to place in my age group, something I had only done once before at a much smaller race (Frankenthon 2009).

Race morning, I drove down to The Cotton Bowl with my wife, daughter and mother, who were all going to run the 5k.  The weather was OK, but not great.  The temperature was around 60 degrees with about 75% humidity.   Since this was not a wave start, I made sure I was near the front (Aside:  The race website said even though there was chip timing, age group awards would be determined by gun/clock time.  Anyone concerned with the awards should start in the first 20 rows.  This would become relevant later.)

Just before the start, I saw my friend Frank, who was running the full marathon, and his brother in law, who was trying to qualify for Boston.  When he saw me, the first words out of Frank’s mouth were, “Your bib is the wrong color,” pointing out that I was only running the half, not the full.  Ha Ha.  Frank is a much younger and faster than I, so I told him I would try to keep up with him until the half/full split at mile 4, a strategy that almost killed me!

My initial thought was that I would strategically run this race like I ran my last marathon.  First 5 miles, I would relax and loosen up, the next 5 miles, I would press it and get my overall pace down, and the final 3.1 miles I would finish with whatever I had left.  However, after following Frank for the first few miles, I realized I was running 7 minute miles, a pace I doubt I could improve on, or even maintain during the second half of the race.   According to the Garmin, I ran my first 5.19 miles at a 7:01 pace.  Uh Oh!

There was no elevation chart on the website for the half course, so I really had no idea what the course was like.  After looking at my Garmin data, I can now see there was some significant “hillage” from mile 5.5 to mile 7.75.  My pace from 5.19 to mile 8.75 slowed to 7:21/mile, and I thought I was beginning to crash and burn.  I was sweating a ton as the humidity was taking its toll.  It was at this point something beautiful happened.  The course began going downhill, and my pace quickened.  I began passing a few runners that had spent their energy on the aforementioned hills.

I know this sounds cocky, buy something happened to me here that has not happened much in previous races.  I tend to be an even negative split runner, meaning I run the last half of the race faster than the first half.  When a runner does this, they tend to pass a lot of people, and they don’t get passed by many.  However, during the last 2-3 miles of this race, despite the fact that I was passing a few people, I was getting passed by just as many!  This is not supposed to happen to me.  I will tell you that this affected my psyche a little.  But I trudged on.

When I hit the 12 mile mark, I hit the “lap” button one last time on my watch to see how I could do.  I saw someone ahead of me that I was even with at mile 4, so I thought I would try to catch her.  I managed to catch her during the last 100 yards, but once I got even with her, she sped up and kept pace with me.  I finished with a 6:53 mile and an overall time of 1:34:02.  A PR!

After a few shaky moments where I thought I was going to throw up, I was reunited with my family and we walked inside to get some recovery food and drink.  When they posted the results on a wall, I saw my name.  32 place overall (out of over 2000 finishers) and 3rd in my age group (40-44).  I was given a nice little trophy and my Mom, wife and daughter were very proud!

When I got home later that day, I looked at the results again.  I had actually been in 4th place by chip time, but 3rd by gun/clock time.  This made me feel a little weird about my award, but I got over it quickly!

Episode 6 of my podcast “The Race Report” is now uploaded and ready to be heard!  Unfortunately, I was unable to find somebody to interview to tell me about their story.  So, this week’s edition is a week of my training and the rambling thoughts I had while out on the road.  I hope you enjoy.

If you have run a race recently, and would like to be heard on my podcast, please get in touch with me by commenting on this post, or by shooting me a DM on twitter.