Now What?

I've been getting the question quite often, now what?  My immediate response has been, enjoy the buzz while it lasts.  The seed for running a sub 3 marathon was planted in 1999.  I was 39 and had just run a 3:09 marathon, but knew deep down that I didn't train all that hard and was convinced I could do better.  I ran again in 2000, but did not do as well.  My kids were 9 and 5 at the time, so doubling down on the training time did not seem reasonable.  In 2006, I got the bug again, trained for Grandma's Marathon and failed miserably.  It was hot that year and I was under trained, leading to a 1:34 first half and a total meltdown in the second half for a 3:59 finish.  I attributed my failure to the weather and continued with the same training regimen for the 2007 Twin Cities Marathon with a similar result; a 1:33 first half followed by a major bonk and a 3:45 finish.  In 2008, I tried to increase my mileage too quickly and ended up with a stress fracture of the femur, which sidelined me for 8 weeks and derailed my fall marathon plans.  In 2009 I followed a canned running plan from the interweb with similar result, 1:30 first half, 2:00 second half.  I was about to give up and resign myself that my best days were behind me and I would have to settle for a 3:09 marathon PR.

In 2010 I stumbled across a forum on Runner's World, a forum of like-minded individuals all trying for the same goal and some who already had had made the goal.  I was looking for a magic formula or method, but soon found out the answer was as simple this,  run more."  I was averaging about 40 miles per week for the year and maxed out at maybe 60 miles during the peak of my training.  The consensus was that I was fast enough (sub 39 10K) but it was obvious that I lacked endurance.  I took the advice to heart and in late 2009 and into 2010, I started to run more.  I ran and I ran and I ran.  I ran all winter on the treadmill, on the track and at the Metrodome.  I ran outside, in the morning, in the evening and  over my lunch breaks.  I was averaging 70 miles per week and my body was responding in a good way.  I ran the 2010 Minneapolis Marathon.  I didn't even come close to a sub 3 marathon, but something amazing happened.  I ran within myself and my last mile was faster than my first.  I didn't resemble a zombie at mile 23.  My wife and daughter didn't need to help me up off the ground and watch me writhe in pain.  I finished in 3:17, but had a smile on my face and the desire to do this crazy marathon thing again.

Cycle two started in July of 2010, with the goal race the Twin Cities Marathon in October.  I read Pete Pfitzinger's book, Advanced Marathoning and based my plan on that.  More easy miles and more defined speed work.  Increased my mileage to mid 70's with a peak of 80 and shaved off 10 minutes, finishing in 3:07.  Again, a negative split and felt good after the race. 

In 2011, I took a different approach, slow way down and run as many miles as humanly possible without breaking down.  I looked at my 2010 logs book and determined that most of my long and medium long runs were in the the 7:30 to 7:45 range, leaving me too tired and beat up to add more miles or successfully complete my speed work.  I made a conscious choice to add more miles and slow way down.  A method that would not only get me closer to my goal, but also help me achieve PR's in the 5K (18:09) 10K (37:45) and half marathon (1:24:45).  I skipped a spring race, due to personal circumstances and ran the TC Marathon again with a 3:02:41.  Once again, I achieved a negative split.  I was sure one more cycle would get me to the promised land.

 

in 2012, I added even more miles and slowed down even more.  The 2012 cycle was 20 weeks and I averaged 83 miles per week with a new weekly high of 96 miles.  I ran more doubles and added miles to my MLR in the middle of the week.  So, that's how I got to sub 3 (2:58:56 to be exact)  It actually took me 6 years to get there and once I figured out the secret, it was about 2 years worth of training.  

 

So, what's next?  I honestly don't know.  I'm 51 and just set a PR in the marathon.  I suppose I could continue to work away and shave a few precious seconds here or maybe a minute or two there, but none of it will compare to the feeling I experienced last Sunday.  I enjoy writing this blog, so I will need something to write about.  My wife and daughter claim they already know what my next goal will be; they won't tell me, but they know me pretty well.

Happy Running!
Rick 

IMT Des Moines Marathon Race Report: Mission Accomplished!

Well, I'm still riding high for finally breaking the sub 3-hour barrier.  I knew it was going to feel good, but I had no freakin' idea!  I ask for your indulgence as I lay out a full-blown race report, with all the gory and not-so-gory details of race week-end.  Thanks to all of you who offered support and advice; all of it helped.  Special thanks to Kurt Jewell, who helped pace me to my goal; his enthusiasm and math skills were desperately needed in the final miles.  Special-special thanks to my wife and daughter who put up with me and support me through this madness! Here we go:

 

Pre-Race - Kurt and I headed to Des Moines early, giving us all day Saturday to drive the course (bad idea) and do some "light" sight-seeing in Des Moines.  There ia actually quite a lot to see in Des Moines and it is a very lovely city.  I got a room at the Savery Hotel, which is downtown and literally right at the start and the finish of the race.  I walk out the front door and the starting gate is 20 feet away.  I don't have to worry about parking, waiting in the cold and most importantly, my own PRIVATE BATHROOM.  This is the only way to fly!  I feel like an elite runner.  The pasta feed was great and also got a pre-race pep-talk from Jeff Galloway.  Our table was right next to the elite runners and wow, can those chaps put away the food!  I got to bed by 9 and would have slept right to my alarm, but was scared out of my sleep by PA and mike checks down on the street at 4:40!  Ear piercing, blasting Maroon 5 is a less than  an ideal way to be roused out of a peaceful slumber.  Do we really need to be "Moving like Jaggar" at this hour?

 

Race Start - after using my very own personal bathroom one more time, I make my way to the start.  It's not a big race, so its easy to move up to the front.  The weather is perfect, about 48 and no wind.  I am wearing a singlet, shorts and a pair of old socks on my hands, which I shed after two miles.  It really was a gorgeous morning.

 

Early miles - the first two miles are a quick out and back through downtown, showcasing the State Capitol and the thriving downtown.  I love this part of the marathon, when a pace of 6:48 feels like a leisurely jog.

 

Mile 1 - 6:48

Mile 2 - 6:56

 

Hill Portion - I mentioned that driving the course was a bad idea.  The hills looked so ridiculous in the car, that I almost psyched myself out.  Thing is, the elevation chart is completely bogus.  On the chart it looks like two moderate hills then one long downhill.  In reality, there are 7 or 8 moderate hills between miles 3 and 9.  I wore a pace band for the first time and so glad I did.  The pace band called for a 1:30 negative split, which gave me plenty of motivation to do the hills easy, easy, easy.  Here were my splits through the HODS (Hills of Des Moines)

Mile 3 - 6:52

Mile 4 - 7:01 (first hill)

Mile 5 - 6:48 (fun downhill)
Mile 6 - 6:56
Mile 7 - 6:54
Mile 8 - 7:14 (big hills)
Mile 9 - 6:51
I ran this portion a little ahead of schedule and was ahead of the pace band by about 40 seconds.  The HODS were behind me and I could relax and focus on a steady pace

Middle Miles - this part of the course is miles 10 through 14.  Relatively flat and features a lap around the track at Drake.  We were on the big screen, but seriously, I forgot to look!  I was locked in and focused with the task at hand.  I took my first gel at mile 10 and started to fight through a slight side stitch at mile 11.  I would have the stitch through mile 20 or so, but luckily it never got out of hand.  Here are my splits though the middle miles:

Mile 10 - 6:55

Mile 11 - 6:49

Mile 12 - 6:46

Mile 13 - 6:59 (this mile was long) (half split was 1:30:41)

Mile 14 - 6:50 - (gel number two)

 

The Fun Part - this included a nice steady downhill from 15 to  18.  Not too steep, just enough to let gravity do its thing.  This felt awesome after all the earlier hills.

Mile 15 - 6:21 - this mile was way short

Mile 16 - 6:38 - weeeeeeeeee!  At one point I was cruising at 6:15 pace!
Mile 17 - 6:39 - again, with enthusiasm - weeeeeeeeeeeeeee!
Mile 18 - 6:46 - ride over, time to get to work.

The Not So Fun Part - all flat, all bike trail, and crowded with slow, walking half marathoners.  Luckily my personal pacer, Kurt joined me (he was part of a marathon relay team)  The job was now to crank out as many 6:45 miles as possible.  I really had to work, but was able to run steady all the way to 25.5 miles.  At some point in the marathon, my brain ceases to function.  I kept telling Kurt, that I had lots of time to make up to break three hours.  He kept asking me. "Are you sure?"  I had told him earlier that I was about a minute ahead of schedule at the half and had kept pace up to mile 19.  I kept thinking that I had a more than 30 seconds to make up, so kept pushing the envelope.  It was until mile 23.2 at 2:38 and change, how wrong I was.  Kurt yells, "you're flirting with 2:58 baby!"  I couldn't believe it.  I had this; it hurt like hell for 3 more miles and had a hamstring going wonky in the last half mile, but this was happening!

Mile 19 - 6:43

Mile 20 - 6:43
Mile 21 - 6:45
Mile 22 - 6:40
Mile 23 - 6:43
Mile 24 - 6:47
Mile 25 - 6:50
Mile 26 - 6:56
Mile .20 - 6:42

total - 2:58:56

Wow, what an amazing feeling.  I'm not the blubbering type, but there was some blubbering going on.  Just when I thought I was over it, another wave of blubbering would come over me.  I knew this was going to feel great, but I had no idea.  It was worth every mile, every work-out, every cursing of the alarm at 4:15, every double, every long run  in the July humidity and every sore muscle.  Truly incredible.

 

This was a small marathon field, less than 2,000.  My time of 2:58:56 was good enough for a win in my age group and a 36th place finish overall!  What a day!

 

Thanks for reading and as always, Happy running!

Rick

Dodging a Bullet

I was wrapping up the taper week with a nice relaxed Saturday morning run, when suddenly I felt a twang in the middle of my back.  Not too bad at first, but about 20 feet further there was a double twang and an acute pain in my ribs.  Of course my first thought is that this really can't be happening!  My ribs hurt so bad, it was difficult to breathe.  Soooo, I walk back home and basically start freaking out. Well, I spent next 24 hours pretty much attached to a heating pad and I am happy to report that I went for a comfortable 10 miler this afternoon and was pain free.  My back is a little tight as I type, but I do believe that all systems are go.

One week now until go time and I have done all that I can to make this sub 3 thing a reality.  The next blog I write should be a race report outlining a pacing plan carried out to perfection.  I'm very excited for race day and to find out if I got what it takes.

Happy Running!
Rick

An Exclamation Point at the End of Final Cycle

This week was a cut back week before the final weeks of taper.  It was not cakewalk, with some nice speed work on Tuesday, the usual double on Wednesday and finally my plan called for a tune up race on Saturday.  I found a very small 10k near my house at Groveland Elementary in Minnetonka.  It was a cold breezy morning and the course was a lot do rolling hills, so I wasn't sure what to expect.  I went out fast and the legs felt pretty good.  I was in the lead after the first half mile and stayed there for the entire race.  In spite of missing a couple of turns, which probably cost me about 10 to 15 seconds, I still managed a sub 38 (37:55) and missed a PR by only 10 seconds.  I have to admit this was a big confidence boost going into the taper.  I ran an easy 17 today on post race legs and all is A-Ok.


Congrats to all who ran phenomenal times in Chicago and Twin Cities today. (You know who you are!). Ideal conditions, which I hope are duplicated in Des Moines in a couple of weeks.

Happy Running!
Rick