Saturday, I ran the Country Music Marathon held in Nashville, TN. Land of the Grand Ole Opry and the heart and soul of Country Music. The CMM is one of six Rock 'n' Roll marathon/half marathon series run by Elite Racing, which is a fun series where if you run multiple events in the different cities around the country in the same year, you can earn extra Bling. I didn't run it for the extra Bling...but I will take when offered after I run the Rock 'n' Roll Half in Virginia Beach on 31 August. This race has both the marathoners and half marathoners starting at the same time in 30 or so corrals in 2-3 minute wave starts and the course is basically a three loop course with the start line a few miles from the finish line so parking was provided near the finish line outside of the LP Stadium…where the Titans play…and buses were provided to bus runners to the start line. The first loop heads south of the city with the half marathoners breaking off around the 11-mile mark near the stadium to run a separate section to their finish with the marathoners continuing on a westerly loop which takes us pass the stadium again and then on to an easterly loop which finally brings us back to the stadium for the final time to our own separate finishing area.
I drove to Nashville Friday, which was a rather pleasant drive considering the 10 hrs it took to get there. Rolling through the Smoky Mountains impressed the heck out of me. Real hills...or rather mountains...it was real tempting to stop my truck and see if I could run up some of them...but good thing there wasn't any room alongside the road filled with whizzing cars and trucks or I might have tried to. The Dogwoods and Redbuds were in bloom and the trees were just getting their green leaves, all amongst the jagged boulders and sheets of sandstone...quite beautiful. The only concern I had was not the steep curving ascents and descents of the road, but the signs that said 'Beware of Falling Rocks'...Rocks!?! These were huge boulders and sheets of limestone that come cascading down the mountain. I didn't actually see any come down but there was plenty of evidence along the side of the road.
I made the trip in good time and even had the benefit of an extra hour from the time change. So I was able to get checked into my motel and then decided to do a quick 30 minute run...not because I wanted a chance to run the hilly roads but to fulfill my Kindzia streak challenge...besides it was a good chance to stretch my legs from the long ride. I don't know how far I went but I went 16 minutes out and back for a total of around 32 minutes...so probably 4 miles...and after a quick shower, headed downtown to the Expo to pick up my race packet. The whole downtown area was very congested and hard to navigate because of all the cars trying to get in and out of the expo the last minute…like me…but I was finally able to find public parking almost next to the Convention Center. The expo was wall to wall people with lines at each area but the lines moved surprisingly fast and soon I had my bib, chip and goodie bag. I wandered around the expo and got some souvenirs for my girls and then headed out to have dinner with Nat, her good friend Fishstick (just her nickname and running the half)...both had driven up from around Atlanta and another good friend of Nat’s Chris...at Germantown Café also owned by Chris. We had a wonderful dinner and the food and drink was plentiful and good. If you ever go to Nashville…be sure to stop by and take in the great view of the city while enjoying a wonderful meal. Thank you Chris! It was great to meet Nat and Fishsticks…Nat and I have been visiting each other’s blog for over a year now and finally getting a chance to meet her was fantastic! She’s as wonderful a lady in person as she is on her blog!
After dinner I got back to my motel and laid out my stuff for the next morning, set the alarm and asked for a 4:00 wake up call and tried to get some sleep…Yeah Right! It’s always difficult to sleep in a strange place with strange sounds and smells but I was able to drift off to sleep eventually but was suddenly awaken to the sound of thunder and pouring rain early in the morning around 3:00. Unable to get back to sleep, I got up and got ready for the race and drove to the LP parking to ride the bus to the start line. I took a plastic bag with me to help keep my shoes dry since it was raining on and off…sometimes hard but mostly just a drizzle and misting. I don’t mind getting wet but wet shoes just doesn’t do it for me. I noticed some people tied plastic shopping bags to their shoes but I only had one bag and just tried to shelter my shoes to keep them dry while waiting for the bus and at the start line to wait for the start. There were plenty of buses so thankfully there was little waiting in the rain. The buses did get crowded with people standing in the aisles but everyone was cheerful and upbeat and it was great to talk about running and to talk with the locals to get the scoop on the course. We arrive at the start line and there is very little shelter from the rain except for some large trees but the rain seems to be slacking off with only an occasional hard rain. I got in my bathroom break in a group of port-a-potties…good luck…no lines…and then went down to near the start line and waited under some large trees. After a bit nature was calling again and since by this time the port-a-potties were too far away to walk to in the rain and crowded by now, I selected a nice large tree away from the crowd of people. I wasn’t the only one…every tree had one or more guys relieving themselves. It’s good to be a man…but later…I was told…the ladies were using them too! After finishing my second call to nature and waiting under a tree, I spotted Nat with her umbrella! I had thought of bringing an umbrella to rainy races before but I always never knew what to do with the umbrella when the race started. Nat buys a cheap umbrella at the Dollar store for a race and when the race starts she hands it to a volunteer or spectator…What an excellent idea…a great investment of a dollar which keeps you dry and a volunteer or spectator happy and dry!
We got into corral #2 a few minutes before the 7:00 start and watch and cheer as first the wheelchair racers are sent on their way, then the elites and the first corral. They move our corral to the start line and drop the rope and we all start running but we’re halted again just before the starting mats with another rope…a false start…but about a minute later we are sent on our way.
The goals of this race is to get Nat a PR of under 3:37 and if all goes extremely well a 3:30, so off we go on a pace which I think is slow…I only have a chrono on my watch and Nat’s Garmin is broken so there is no idea of pace until the first mile marker…Oh…did I tell you I also forgot to start my watch until we were about two minutes into the race. So we ask around what the time is and someone says 7 something, which is way faster than the low 8’s we are trying for, and we try to slow it down. About this time one of my MCM forum friends races up and talks with us a couple of minutes before continuing on ahead…his marathon finishing times are close to mine and he is trying to go sub 3:20 today. We come up to mile two and it is still in the high 7’s and again I try to slow the pace down some more. We hit some gentle rollers and at the three mile the split is low 8’s and the 5K mat says 26 something and I think we are on a 8:30 pace but I forget that we started two minutes later so the real split turns out to be 24:26…which is about a 7:50 pace. I think we are doing great but Nat says she is feeling it a bit and we try to slow down the current pace some more. We reach the six mile mat and it reads a little over 49 which should be around an 8:15 pace and I think we are again right on pace…but again the real time, due to the 2 minutes delayed start, is 47:48 for a 7:58 pace. My watch splits seem to be steady in the low 8’s now and we continue our pace but Nat is still starting to feel uncomfortable and she takes a GU. The 10-mile mat reads about 1:22:30 (actual 1:20:39), which is still about an 8:15 pace with the actual being around a little over 8. Around the 11-mile mark the half marathoners split away from us to their couple of miles to finish and we start on our westerly loop and Nat seems to be still having issues and the GU seems to have made things worse rather than better, so we try to slow it down a bit and readjust our goal of a PR of 3:37 instead of going for 3:30. We come to the halfway mat and it reads about 1:49…we had wanted it to be between 1:44 and 1:45 but we are just going with the flow now and Nat wants a picture so we slow down and take a picture with her phone…but when she tries to save it, it says there is insufficient space to save. She deletes a picture and tries again and still receives the same message. The third time is a charm and she gets our picture and is able to save it and we continue on our way. We start taking it easy through miles 16-20, which has some long steady climbs as well as some good downhill’s. We try to cheer on the crowds and hamming for the cameras…something about rabbit ears over my head at one of the picture taking areas...and you should have heard Ms Natalie sing! She was belting out the songs from her ipod as we ran. We finish our westerly loop by the stadium and start our easterly loop and we crossed the mat at 20 in about 2:55. Around mile 21 I see Jimmy again…his mile 25…and we cheer each other on and he is looking good. Around mile 23 we go around a field with a large pond and meet up with one of the Runner’s World posters, and another fan of Nat’s blog, from Alabama and he joins us going around the pond. We pick up another runner from Alabama and our little group is growing but we lose the Alabama gal in the final mile or two. Between miles 24-25 I see another MCM forum runner going the other way and cheer her on. Mile 26 comes up lined with cheering crowds and we pick up the pace for the final 0.2 and as we round the final bend we see the finish banner and clock and make a final sprint for the finish to try to keep our time under 4 hrs.
Race Results:
There were 210 finishers in the Male 50-54 age group and 4373 total finishers
Overall finish place was 1225 of 4373
Age group finish place was 59 of 210
Time: 4:00:17 for an overall pace of 9:10 per mile
Weekly Training:
Mon: 6.7 miles run, 15 min Elliptical, 12 min Stairstepper
Tue: 35 min Elliptical, 32 min Cycle, 12 min Stairstepper
Wed: 8.2 miles run, 21 min Elliptical, 12 min Stairstepper
Thu: 35 min Elliptical, 31 min Cycle, 21 min Stairstepper
Fri: 32 min run
Sat: 26.2 miles run at CMM
Sun: 34 min Treadmill
This was probably the most enjoyable marathon that I have run. I was able to run relaxed, enjoy as much as possible and not worry about my goals, but I was disappointed in myself for not being able to bring Nat her goals. Also on the plus side, even with running a very strong half last week before this marathon, my legs felt great and I didn’t experience any leg/muscle cramps or any other issues. Today I feel some tightness from completing 26.2 miles but everything feels good and I feel confident that I can do well in the Frederick Marathon this Sunday.
Have a great week you all!
Sunday, April 27, 2008
Saturday, April 19, 2008
Dismal Swamp Stomp Half 19 Apr 08
This is the second year of the Dismal Swamp Stomp Half Marathon and also my second year of running this race. A race that is run on a two lane blacktopped road that was formally the old Highway 17 in Chesapeake. When they built the new four lane 17 they turned a portion of the old 17 into the Dismal Swamp Trail, a picturesque trail that runs next to the Atlantic Intercoastal Waterway...a waterway that runs from New York to Florida. The trail is flat and goes about 8.25 miles out so an out and back will get you 16.5 miles...and I frequently do my long runs there. Last year I had a big PR with a 1:32:26, which also netted me a surprising Age Group 1st place finish...The first AG award in my young racing career. This year I PR'd again at the Norfolk Half Marathon with a 1:28:01, and since my training had been going fairly well and I had had a big confidence boosting sub 40 PR at Ukrop's 10K, I was expecting another PR here and my goal was to at least go sub 1:28 with a secret (well not really a secret since it is a 2008 goal) if everything went right...goal of sub 1:25.
Woke up this morning to clear skies with cool temps in the 50's. The forecast called for around 60F for the 8:00 start with the temps climbing into the 80's by midday. Not my notion of ideal racing temps but at least it wouldn't be humid. I ate my breakfast and headed to the race early. Last year the parking was so limited that there were still lines of cars trying to park when the race started and a lot of runners started very late. This year the parking seemed to have expanded and I didn't hear of any problems like we had last year. I got parked and relaxed reading the paper while I waited for a couple of women from the gym who were also running. I hit the port-a-potty and met one of them there and the other shortly after. 30 minutes before race time, I ran my two-mile warm-up on the trail and everything seemed to feel fine. I got back to the start line and see Paul on his hand crank and talk with him a bit and wish him a great race. I join the crowd of runners near the front and look for people to pace/run with, thinking that if I stick with one of them I won't go out to fast. I found Colleen, Leisa and Charlie all in the same area and whom I knew are faster than me, but going out with them would prevent me from jack rabbiting my start. My plan was to stick with them as best as I could and was confident that they would give me more even pacing than if I went out by myself...besides, the time and miles seem to pass faster when with a group and talking.
Paul is sent off first on his hand crank a few minutes before the 8:00 start and we soon follow. I start off with Colleen while Leisa goes out ahead and Charlie is a bit behind. We talk a bit the first couple of miles and I miss the first mile marker but the second is in 12:52, which averages out to about a 6:26 pace and it felt easy and I had to keep telling myself that the first few miles always feel easy and I need to keep paying attention to my pacing. Colleen seems to be dropping off a bit and Charlie with a group of two other runners passes us and I decide to follow them. Mile three is in 6:30 for a total time of 19:22. Charlie's group seems to be picking up the pace and we bridge the small gap to Leisa and mile four is in 6:41 and I decide to stick with Leisa because in the past races she has always run me down from my fast starts towards the end with seemingly effortless ease and I figure I can do my best by running with her for a while. I see Paul ahead and we pass him around the five mile mark and it reads 6:34. I urge Paul along as we pass and he seems to be doing very well and on his way to a brand new PR because I'm surprised it has taken us so long to catch him. On the way to mile six, we see the lead pack of five Kenyans on their way back and then a few more runners...I try to do a Steve and count the lead runners going by but lose count at about 12, and mile six is in 6:38. We get to the turn around point and head back. This is my favorite part because I get to see all the runners coming towards me and am able to see a lot of runners that I know and we greet each other including my gym mates and I miss mile seven but mile eight is in 13:18 for an average pace of 6:39. Keeping with Leisa has really helped in my pacing but she seems to be falling off pace and I gradually lose her. I set my sights on the runner in front of me and slowly catch up to him and pass him and again set my sights on the next runner about 75 meters out and mile nine is in 6:40. I catch up to the second runner and we play leap frog for a bit and then we both settle into the same pace and we are able to talk a bit before he seems to fall back also and mile ten is in 1:06:04 for a 6:47 pace. I set my sights on the next runner that I can barely see in the distance. By this time the bulk of the runners still going out to the turn around comes to an end with only an occasional late starter or walker still heading out and the road is lonely and quiet and mile eleven shows it because it's my slowest split at 6:58. I get mad at myself for falling so far off the pace and try to pick it up but mile twelve is in 6:50. 1.1 miles to go and I try to concentrate on my stride and pace but can feel myself slack off and the final 1.1 is in 7:29 for a finish of 1:27: something. Later checking the race results my time is posted as 1:27:23 for an overall pace of 6:40/mile, 22nd overall and first in my age group. Another PR although only by 38 seconds...but hay...I'll take it! Paul comes in a few minutes behind me with a great PR in the 1:31 range. Great Race Paul! I went back to my truck for my camera so I can take pictures of my gym mates and was able to get a picture of both of them racing towards the finish. Towards the 2.5-hour mark I notice that the ambulance seems to make a lot of trips out on the racecourse and back. I learned later that about six runners needed medical attention on the course with one that they had to use the defibrillator on...currently I don't know how she is but I hope she and everyone else are fine.
Race Results:
There were 47 finishers in the Male 50 to 54 age group and 1124 total finishers
Overall finish place was 22 of 1124
Age group finish place was 1 of 47
Time: 1:27:23.40 for an overall pace of 6:40 per mile
Weekly Totals:
Mon: 30 min Elliptical, 45 min Cycle
Tue: 9.1 miles run, 20 min Elliptical, 20 min Stairstepper
Wed: 33 min Elliptical, 31 min Cycle, 25 min Stairstepper
Thu: 7.2 miles run, 20 min Elliptical, 10 min Stairstepper
Fri: 30 min Elliptical, 31 min Cycle, 12 min Stairstepper
Sat: DSS Half race with 2 miles warm-up
Sun: 31 min Elliptical, 30 min Cycle, 15 min Stairstepper
Next race is a marathon next Saturday, the Country Music Marathon in Nashville, TN
Hope everyone has a great weekend and week!
Woke up this morning to clear skies with cool temps in the 50's. The forecast called for around 60F for the 8:00 start with the temps climbing into the 80's by midday. Not my notion of ideal racing temps but at least it wouldn't be humid. I ate my breakfast and headed to the race early. Last year the parking was so limited that there were still lines of cars trying to park when the race started and a lot of runners started very late. This year the parking seemed to have expanded and I didn't hear of any problems like we had last year. I got parked and relaxed reading the paper while I waited for a couple of women from the gym who were also running. I hit the port-a-potty and met one of them there and the other shortly after. 30 minutes before race time, I ran my two-mile warm-up on the trail and everything seemed to feel fine. I got back to the start line and see Paul on his hand crank and talk with him a bit and wish him a great race. I join the crowd of runners near the front and look for people to pace/run with, thinking that if I stick with one of them I won't go out to fast. I found Colleen, Leisa and Charlie all in the same area and whom I knew are faster than me, but going out with them would prevent me from jack rabbiting my start. My plan was to stick with them as best as I could and was confident that they would give me more even pacing than if I went out by myself...besides, the time and miles seem to pass faster when with a group and talking.
Paul is sent off first on his hand crank a few minutes before the 8:00 start and we soon follow. I start off with Colleen while Leisa goes out ahead and Charlie is a bit behind. We talk a bit the first couple of miles and I miss the first mile marker but the second is in 12:52, which averages out to about a 6:26 pace and it felt easy and I had to keep telling myself that the first few miles always feel easy and I need to keep paying attention to my pacing. Colleen seems to be dropping off a bit and Charlie with a group of two other runners passes us and I decide to follow them. Mile three is in 6:30 for a total time of 19:22. Charlie's group seems to be picking up the pace and we bridge the small gap to Leisa and mile four is in 6:41 and I decide to stick with Leisa because in the past races she has always run me down from my fast starts towards the end with seemingly effortless ease and I figure I can do my best by running with her for a while. I see Paul ahead and we pass him around the five mile mark and it reads 6:34. I urge Paul along as we pass and he seems to be doing very well and on his way to a brand new PR because I'm surprised it has taken us so long to catch him. On the way to mile six, we see the lead pack of five Kenyans on their way back and then a few more runners...I try to do a Steve and count the lead runners going by but lose count at about 12, and mile six is in 6:38. We get to the turn around point and head back. This is my favorite part because I get to see all the runners coming towards me and am able to see a lot of runners that I know and we greet each other including my gym mates and I miss mile seven but mile eight is in 13:18 for an average pace of 6:39. Keeping with Leisa has really helped in my pacing but she seems to be falling off pace and I gradually lose her. I set my sights on the runner in front of me and slowly catch up to him and pass him and again set my sights on the next runner about 75 meters out and mile nine is in 6:40. I catch up to the second runner and we play leap frog for a bit and then we both settle into the same pace and we are able to talk a bit before he seems to fall back also and mile ten is in 1:06:04 for a 6:47 pace. I set my sights on the next runner that I can barely see in the distance. By this time the bulk of the runners still going out to the turn around comes to an end with only an occasional late starter or walker still heading out and the road is lonely and quiet and mile eleven shows it because it's my slowest split at 6:58. I get mad at myself for falling so far off the pace and try to pick it up but mile twelve is in 6:50. 1.1 miles to go and I try to concentrate on my stride and pace but can feel myself slack off and the final 1.1 is in 7:29 for a finish of 1:27: something. Later checking the race results my time is posted as 1:27:23 for an overall pace of 6:40/mile, 22nd overall and first in my age group. Another PR although only by 38 seconds...but hay...I'll take it! Paul comes in a few minutes behind me with a great PR in the 1:31 range. Great Race Paul! I went back to my truck for my camera so I can take pictures of my gym mates and was able to get a picture of both of them racing towards the finish. Towards the 2.5-hour mark I notice that the ambulance seems to make a lot of trips out on the racecourse and back. I learned later that about six runners needed medical attention on the course with one that they had to use the defibrillator on...currently I don't know how she is but I hope she and everyone else are fine.
Race Results:
There were 47 finishers in the Male 50 to 54 age group and 1124 total finishers
Overall finish place was 22 of 1124
Age group finish place was 1 of 47
Time: 1:27:23.40 for an overall pace of 6:40 per mile
Weekly Totals:
Mon: 30 min Elliptical, 45 min Cycle
Tue: 9.1 miles run, 20 min Elliptical, 20 min Stairstepper
Wed: 33 min Elliptical, 31 min Cycle, 25 min Stairstepper
Thu: 7.2 miles run, 20 min Elliptical, 10 min Stairstepper
Fri: 30 min Elliptical, 31 min Cycle, 12 min Stairstepper
Sat: DSS Half race with 2 miles warm-up
Sun: 31 min Elliptical, 30 min Cycle, 15 min Stairstepper
Next race is a marathon next Saturday, the Country Music Marathon in Nashville, TN
Hope everyone has a great weekend and week!
Sunday, April 13, 2008
Week of 7-13 Apr 08
No races this week and not an impressive training week either. Was looking at a 5K yesterday but I have this backlog of things to do at home...mostly yard work...and badly needed to do a 20 miler on Sunday, which was more important than running a race that I probably would do well and enjoy...it was being run at my favorite place for racing at Ft Story. Friday, I thought I could get my training in and still get some of the home stuff knocked out but life happens. I'm just in the middle of my elliptical and I get a message from my oldest daughter that she has locked her keys in the car and needs for me to go home and get the extra set of keys. I get her the keys but now I'm two hours behind but I decide to go ahead and finish my workout at the gym. Friday night I'm checking Saturday's weather and see that it's suppose to rain off and on most of the morning so figuring my Saturday yard work is a no go, I look to race the 5K instead. So I think...if it's raining...I will go run the race...if no rain...I will do my yard work. I wake up early Saturday morning to sun with some clouds and get back in bed and get some more sleep. I spend four hours edging, weed whacking, mowing and pulling weeds but am able to get most of it done before it starts to rain about 1:00. I take a shower and take my wife to pickup a bookshelf she has ordered and after grabbing a bite to eat out, get home and I realize that I haven't done my exercise for the Kindzia Streak yet! I still haven't missed a day since the New Year...actually my streak started the day after Christmas...and I'm not about to miss one now. I try to convince myself that the four hours of yard work should count for something...and this morning I was convinced that I had a real work-out yesterday because my legs, back and arms are sore today, and even got some sunburn on my neck...but I think it's lame to claim it so I went to the gym for my regular work-out.
Today I wake to do my long run. I am sore. My back is sore, my legs are sore, my neck is burned and even my arms are sore but I need to get my run in. I eat my breakfast and head out to the Dismal Swamp Trail with two bottles of water and a squeeze bottle of Gatorade. It is going to be sunny today and somewhat warm...in the 60's but I forgo stashing my extra bottle of water up the road like I normally do and just carry a bottle with me. I don't worry about a specific pace since all I want to do is get the 20 in at a nice easy pace since it has been a while for a longer distance than about 10 miles since Shamrock. The first mile is really easy...I figure about 7:30-8:00 mile pace...I didn't wear my watch. I don't see very many runners, which seems odd because next week is the Dismal Swamp Stomp Half Marathon and I expected a bunch of people trying the course out or getting their runs in. I do see a lot of cycle riders...recreational as well as racers. I get to the end of the trail and head back. The sun is shining, there is a small breeze, butterflies are flitting around and wild flowers are blooming. A pretty serene morning. I have been trying to conserve water and my eardrums start crackling and I know that I am getting dehydrated. I start swigging my water at a faster pace and at about the 10-mile mark I notice that I am really low on water...maybe about 2-3 good swigs left. I try to convince myself that there is plenty left for the 6.5 miles. Around mile 12, my water is gone and I feel some twinges in my left hams. I slow the pace down and about a mile later there's another twinge...not a good sign...most likely I need more electrolytes and all I had was water and I seemed to be sweating a lot more than usual. I nurse myself till I get to the entrance to the park and my truck...16.5 miles completed in 2:08 according to my trucks clock. I get my Gatorade from the truck and take that with me on my 3 mile loop the other way and have completed that by the time I get back to my truck again as well as having three cramping episodes on the loop. I get my last bottle of water out of the truck and I only have half a mile to go and it's not going to be easy with all the cramping. I finally make it out to the quarter mile mark and back with one more cramp hitting me at the turn around...but...I was finished now...the whole 20. It took me almost 3 hrs but I got it done. I had thought today would be a lot easier than it was. I think all the work yesterday took a lot out of me and affected me today.
My training week looked like this:
Mon: 8.1 miles run, 15 min Elliptical, 13 min Stairstepper
Tue: 31 min Elliptical, 37 min Cycle, 16 min Stairstepper
Wed: 8.1 miles run, 25 min Cycle, 12 min Stairstepper
Thu: 30 min Elliptical, 30 min Cycle, 12 min Stairstepper
Fri: 22 min Treadmill, 35 min Elliptical, 35 min Cycle, 16 min Stairstepper
Sat: 31 min Elliptical, 35 min Cycle, 13 min Stairstepper
Sun: 20 miles run at the Dismal Swamp Trail
Next Saturday is the Dismal Swamp Stomp Half Marathon.
Hope everyone is doing well and training is on track.
Have a good week!
Today I wake to do my long run. I am sore. My back is sore, my legs are sore, my neck is burned and even my arms are sore but I need to get my run in. I eat my breakfast and head out to the Dismal Swamp Trail with two bottles of water and a squeeze bottle of Gatorade. It is going to be sunny today and somewhat warm...in the 60's but I forgo stashing my extra bottle of water up the road like I normally do and just carry a bottle with me. I don't worry about a specific pace since all I want to do is get the 20 in at a nice easy pace since it has been a while for a longer distance than about 10 miles since Shamrock. The first mile is really easy...I figure about 7:30-8:00 mile pace...I didn't wear my watch. I don't see very many runners, which seems odd because next week is the Dismal Swamp Stomp Half Marathon and I expected a bunch of people trying the course out or getting their runs in. I do see a lot of cycle riders...recreational as well as racers. I get to the end of the trail and head back. The sun is shining, there is a small breeze, butterflies are flitting around and wild flowers are blooming. A pretty serene morning. I have been trying to conserve water and my eardrums start crackling and I know that I am getting dehydrated. I start swigging my water at a faster pace and at about the 10-mile mark I notice that I am really low on water...maybe about 2-3 good swigs left. I try to convince myself that there is plenty left for the 6.5 miles. Around mile 12, my water is gone and I feel some twinges in my left hams. I slow the pace down and about a mile later there's another twinge...not a good sign...most likely I need more electrolytes and all I had was water and I seemed to be sweating a lot more than usual. I nurse myself till I get to the entrance to the park and my truck...16.5 miles completed in 2:08 according to my trucks clock. I get my Gatorade from the truck and take that with me on my 3 mile loop the other way and have completed that by the time I get back to my truck again as well as having three cramping episodes on the loop. I get my last bottle of water out of the truck and I only have half a mile to go and it's not going to be easy with all the cramping. I finally make it out to the quarter mile mark and back with one more cramp hitting me at the turn around...but...I was finished now...the whole 20. It took me almost 3 hrs but I got it done. I had thought today would be a lot easier than it was. I think all the work yesterday took a lot out of me and affected me today.
My training week looked like this:
Mon: 8.1 miles run, 15 min Elliptical, 13 min Stairstepper
Tue: 31 min Elliptical, 37 min Cycle, 16 min Stairstepper
Wed: 8.1 miles run, 25 min Cycle, 12 min Stairstepper
Thu: 30 min Elliptical, 30 min Cycle, 12 min Stairstepper
Fri: 22 min Treadmill, 35 min Elliptical, 35 min Cycle, 16 min Stairstepper
Sat: 31 min Elliptical, 35 min Cycle, 13 min Stairstepper
Sun: 20 miles run at the Dismal Swamp Trail
Next Saturday is the Dismal Swamp Stomp Half Marathon.
Hope everyone is doing well and training is on track.
Have a good week!
Saturday, April 5, 2008
Ukrop's Monument 10K, 05 Apr 08
Ran the Ukrop's Monument 10K today...another race that I had wanted to run last year but waited too long to sign up missed out. Billed as one of the largest 10Ks in the country with over 25,000 signed up last year and over 30,000 this year. The out and back race is run in Richmond...our state's capitol...on Monument Ave which is a four lane city road split in the middle by a large median with about six monuments spaced at major intersections. We go up one side at a gentle incline and come back on the other with a gentle downhill. The monuments are huge but it's funny how I only remember running by three of them...my thoughts must have been elsewhere...the racers in front of me, the racers behind and of course the crowd of people on either sides of the road cheering us on. The race is chip timed and started in corrals with the elite starting at 8:00 and then corral A...which was my corral!...two minutes later and then the other 20 or so corrals every four minutes.
The weather forecast all week, and even up to the last day, painted a gloomy day with 70-90% chance of rain with thunderstorms. At least the temperatures were to be in the 60's and very little wind. Checking the race day radar showed intermittent groups of showers to pass over the area during the morning.
I woke up early in the morning, got my shower, ate my breakfast and drove the over 100 miles to Richmond. The race starts at 8:30 and I got there early enough to get a nice parking spot in one of the parking garages near the finish line...the start line is about four blocks over...and was able to visit the port-a-lets that lined one side of the small park where the finish festivities were to take place. I must have gotten into one of the potties that no one had used yet because the toilet paper was still wrapped and no stinky smell. But one disadvantage of being the first one is that the blue liquid they put in there may splash up and onto you...I know you wanted to know that...but it was quite a surprise when I hear this splash and then feel the cold wet on my bum...yuck! What else could go wrong on this day? The whole week I had been feeling tired and weary...and the last couple of days it seemed like I was catching something. My training hadn't been what it should have been either and I seemed to just go through the motions to get it done, so I didn't know what to expect on race day. My main goal was to break 40 minutes and today didn't quite feel like it would happen. The weather was bad, I was feeling bad, the roads were wet and slippery and the air was humid...and now the toilet splashes me.
I ran part of my warm-up running to the start line and then ran three laps up and down a few blocks on Broad St...where the race starts...for about two miles. On one of the laps I run into Bill...the guy who kept beating me in the Mud in Your Eye cross country series and we chatted a bit while warming up. He invited me to go out with him since he was starting at around a 6:30 pace. I get back to the starting corral A, which is already filling up and I can't find an opening in the railing along the sides so I just climb over it and then head to near the front of the corral. I see Bill and also see Jim...one of the top 50-54 AG runners in the area...about a row of runners in front of me. I look around for other familiar faces and don't see any but looking around I see all these really fit runners in my corral and start asking myself if I really should be up here with these guys and gals but I kept telling myself that I belong there just like the rest of them.
At 8:00 the elites are given the Go!...and they are off racing up the street. Our corral edges up to the start line and two minutes later we are off and running also. Up Broad St we go and then cut left onto Lombardy and then right onto Monument Ave. I'm looking for Bill to pace with but don't see him...later I found out he ended up behind during the first 1-200 meters. I also see Jim way out in the front pack of runners from our corral. The first mile comes up and it is 6:09...a bit fast but not my usual jack rabbit start of under 6 minutes...but I'm breathing hard so I back off a bit...there's still a long ways to go. My plan was to start slow...6:20-6:30 pace...the first three miles and at the turn around to kick it up a bit...so 6:09 was about 11 seconds faster than I wanted. We are also in a bit of a headwind which feels nice in the warm, humid feeling air. Mile two is in 6:17...getting down where I wanted but still a bit fast. About half way to the three mile marker we start seeing the elites coming back on the other side...they sure look smooth and fast...like greyhounds. After a bit we see the lead runners in our corral so I know the turn around is just ahead and mile three is in 6:29...oops...just a bit too slow now but here's where I kick it up a notch. We make the turn and now we have a slight tail wind and gradual downhill and we pass the 5K mat and the timer and it reads 21:35...which makes me think for a minute that I'm behind my goal, but I realize that since our corral started two minutes after the clock was started, it really is 19:35. I also realize that I need to maintain the same speed/pace or I won't be breaking 4o minutes this day...so I try to pick up the pace passing a few runners ahead of me and mile four is in 6:13...Yeah, I can do this...but fatigue starts to set in a few minutes later and mile five is in 6:21. Still doing good and about that time I hear someone cheering Bill on and I know that he is behind me so I will myself to go faster and mile six comes in at 6:11. Just 0.2 more to go and I can make out the finish banner down the street and just about that time I also see Bill passing me on my right...how could that happen? I tried to keep him near and then sprint for the finish but he beats me to the finish, but I don't really care...because the time on the clock says 41:02 and my watch says 39.02...Yeah! The last of my 2007 goals achieved! For the record, the last 0.2 was in 1:20. The rain is starting to pick up now but I don't care about that either. I congratulate Bill and the runners around me, get my chip off, get some water and food. Bill and Jim are talking about running the course a second time and invite me to join them but I bow out...I want to do a long run tomorrow. Oh...the final chip time is: 38:56!...a PR from my previous 40:34 by 1:38. So I not only got my 2007 goal of under 40 minutes, I also got my 2008 goal of under 39 minutes for this year...so it looks like I need to revise my 10K goal to break 38:30 now. It's raining harder now, but I don't really care!
Race Results:
There were 840 finishers in the Male 50 to 54 age group and 24,055 total finishers
Overall finish place was 123 of 24,055
Age group finish place was 5 of 840
Time: 38:56 for an overall pace of 6:16 per mile
Weekly Training:
Mon: 51 min Elliptical, 51 min Cycle, 12 min Stairstepper
Tue: 7.15 miles run, 20 min on Elliptical, 15 min Stairstepper
Wed: 50 min Elliptical, 50 min Cycle, 12 min Stairstepper
Thu: 7.2 miles run, 15 min Elliptical, 13 min Stairstepper
Fri: 30 min Elliptical, 30 min Cycle, 13 min Stairstepper
Sat: 10K race with 2 miles warm-up
Sun: 36 min Elliptical, 36 min Cycle, 21 min Stairstepper
No scheduled race for next weekend. There is a 5K at Fort Story but I do want to get in a 20 miler instead.
Speaking of race scheduling...it looks like I maybe able to run the Country Music Marathon in Nashville on 26 April now. A trip that kept me from going in the first place for that weekend fell through and now will be done another week. I'm just wondering if I can do CMM one week and Frederick the next? The Frederick marathon has a deferral policy, so I could defer to next year...or I could go ahead and run it easy just to do it too! Of the two, I really would rather do the CMM this year. I hate decisions like these!
You all have a great weekend and week! I will!
The weather forecast all week, and even up to the last day, painted a gloomy day with 70-90% chance of rain with thunderstorms. At least the temperatures were to be in the 60's and very little wind. Checking the race day radar showed intermittent groups of showers to pass over the area during the morning.
I woke up early in the morning, got my shower, ate my breakfast and drove the over 100 miles to Richmond. The race starts at 8:30 and I got there early enough to get a nice parking spot in one of the parking garages near the finish line...the start line is about four blocks over...and was able to visit the port-a-lets that lined one side of the small park where the finish festivities were to take place. I must have gotten into one of the potties that no one had used yet because the toilet paper was still wrapped and no stinky smell. But one disadvantage of being the first one is that the blue liquid they put in there may splash up and onto you...I know you wanted to know that...but it was quite a surprise when I hear this splash and then feel the cold wet on my bum...yuck! What else could go wrong on this day? The whole week I had been feeling tired and weary...and the last couple of days it seemed like I was catching something. My training hadn't been what it should have been either and I seemed to just go through the motions to get it done, so I didn't know what to expect on race day. My main goal was to break 40 minutes and today didn't quite feel like it would happen. The weather was bad, I was feeling bad, the roads were wet and slippery and the air was humid...and now the toilet splashes me.
I ran part of my warm-up running to the start line and then ran three laps up and down a few blocks on Broad St...where the race starts...for about two miles. On one of the laps I run into Bill...the guy who kept beating me in the Mud in Your Eye cross country series and we chatted a bit while warming up. He invited me to go out with him since he was starting at around a 6:30 pace. I get back to the starting corral A, which is already filling up and I can't find an opening in the railing along the sides so I just climb over it and then head to near the front of the corral. I see Bill and also see Jim...one of the top 50-54 AG runners in the area...about a row of runners in front of me. I look around for other familiar faces and don't see any but looking around I see all these really fit runners in my corral and start asking myself if I really should be up here with these guys and gals but I kept telling myself that I belong there just like the rest of them.
At 8:00 the elites are given the Go!...and they are off racing up the street. Our corral edges up to the start line and two minutes later we are off and running also. Up Broad St we go and then cut left onto Lombardy and then right onto Monument Ave. I'm looking for Bill to pace with but don't see him...later I found out he ended up behind during the first 1-200 meters. I also see Jim way out in the front pack of runners from our corral. The first mile comes up and it is 6:09...a bit fast but not my usual jack rabbit start of under 6 minutes...but I'm breathing hard so I back off a bit...there's still a long ways to go. My plan was to start slow...6:20-6:30 pace...the first three miles and at the turn around to kick it up a bit...so 6:09 was about 11 seconds faster than I wanted. We are also in a bit of a headwind which feels nice in the warm, humid feeling air. Mile two is in 6:17...getting down where I wanted but still a bit fast. About half way to the three mile marker we start seeing the elites coming back on the other side...they sure look smooth and fast...like greyhounds. After a bit we see the lead runners in our corral so I know the turn around is just ahead and mile three is in 6:29...oops...just a bit too slow now but here's where I kick it up a notch. We make the turn and now we have a slight tail wind and gradual downhill and we pass the 5K mat and the timer and it reads 21:35...which makes me think for a minute that I'm behind my goal, but I realize that since our corral started two minutes after the clock was started, it really is 19:35. I also realize that I need to maintain the same speed/pace or I won't be breaking 4o minutes this day...so I try to pick up the pace passing a few runners ahead of me and mile four is in 6:13...Yeah, I can do this...but fatigue starts to set in a few minutes later and mile five is in 6:21. Still doing good and about that time I hear someone cheering Bill on and I know that he is behind me so I will myself to go faster and mile six comes in at 6:11. Just 0.2 more to go and I can make out the finish banner down the street and just about that time I also see Bill passing me on my right...how could that happen? I tried to keep him near and then sprint for the finish but he beats me to the finish, but I don't really care...because the time on the clock says 41:02 and my watch says 39.02...Yeah! The last of my 2007 goals achieved! For the record, the last 0.2 was in 1:20. The rain is starting to pick up now but I don't care about that either. I congratulate Bill and the runners around me, get my chip off, get some water and food. Bill and Jim are talking about running the course a second time and invite me to join them but I bow out...I want to do a long run tomorrow. Oh...the final chip time is: 38:56!...a PR from my previous 40:34 by 1:38. So I not only got my 2007 goal of under 40 minutes, I also got my 2008 goal of under 39 minutes for this year...so it looks like I need to revise my 10K goal to break 38:30 now. It's raining harder now, but I don't really care!
Race Results:
There were 840 finishers in the Male 50 to 54 age group and 24,055 total finishers
Overall finish place was 123 of 24,055
Age group finish place was 5 of 840
Time: 38:56 for an overall pace of 6:16 per mile
Weekly Training:
Mon: 51 min Elliptical, 51 min Cycle, 12 min Stairstepper
Tue: 7.15 miles run, 20 min on Elliptical, 15 min Stairstepper
Wed: 50 min Elliptical, 50 min Cycle, 12 min Stairstepper
Thu: 7.2 miles run, 15 min Elliptical, 13 min Stairstepper
Fri: 30 min Elliptical, 30 min Cycle, 13 min Stairstepper
Sat: 10K race with 2 miles warm-up
Sun: 36 min Elliptical, 36 min Cycle, 21 min Stairstepper
No scheduled race for next weekend. There is a 5K at Fort Story but I do want to get in a 20 miler instead.
Speaking of race scheduling...it looks like I maybe able to run the Country Music Marathon in Nashville on 26 April now. A trip that kept me from going in the first place for that weekend fell through and now will be done another week. I'm just wondering if I can do CMM one week and Frederick the next? The Frederick marathon has a deferral policy, so I could defer to next year...or I could go ahead and run it easy just to do it too! Of the two, I really would rather do the CMM this year. I hate decisions like these!
You all have a great weekend and week! I will!
Saturday, March 29, 2008
Yorktown Victory Run, 29 Mar 08
The Yorktown Victory Run is a picturesque eight-mile point-to-point race starting at the Newport News Park and follows a bikeway/trail going past the Washington's Headquarters on the Yorktown Battlefield, through Surrender Field and finishes at the Yorktown Victory Monument in the Colonial National Historical Park. Most of last week the weather consisted of mild spring-like temps from 60-80's with sunny skies, but a cold front was to bring in colder temps in the 30-40's with wind and showers. The race starts at 9:00 but no chance of it warming up by then.
I had to leave home early since I hadn't pre-registered and got there in plenty of time to register, get my bib and drop off bag...they were to take the drop off bag to the finish. Since this is a point-to-point race I figured I would need the bag drop off since it would be cold and windy at the finish and I would need dry warm clothes...and I'm glad I did! I ran a nice easy two-mile warm-up through the park...a very nice large park with lots of trails and historic markers. It is windy and cold but no rain and the terrain isn't as hilly as I imagined it would be.
This is a gun time event with no chip, so as the starting time gets near, I drop off my drop bag and head to a spot a row back from the front of the starting line...mostly to keep warm in the midst of the other runners...but there is a brave soul with his shirt off at the start line in the windy 30 something temp. The starter gives us the "Ready...Go" and we are off. We start off on the paved road heading into the wind but after a short time we veer off to the left onto a packed dirt trail...I didn't expect this to be a trail run! We twist and turn on this trail going up and down some small dips dodging tree roots. This definitely wasn't what I expected, but it was beautiful with rivers, streams and the wooded trail . At the first mile marker the volunteer shouts out the time: 6:05, surprising me but looking at my watch it says 6:21...he must have received the wrong information on the start. We keep winding through the trails crossing many small wooden bridges and finally get to a wider and straighter gravel bike trail which we follow for another couple of miles and mile two comes in at 6:39...it seems this trail type run is taking a lot out of me and I'm wishing for the nice blacktop road. Mile three is in 6:39 again and we finally get onto a regular asphalt road and I get a good pace going and after a bit I see the front runners coming back to me so there must be a turn-around up ahead which is just before mile four and mile four is in 6:11...that can't be right and mile five comes in at 6:57 so I suspect one of the mile markers are off but it does give me an average of 6:34 for the two miles which is okay. We are still on the blacktopped road and I see a runner ahead of me and set my sights on him to draw him to me and I pass him just before the six-mile mark and it comes in at 6:27. We leave the blacktop and head onto the gravel trail again but there are only two miles to go so I try to keep the pace and mile seven is 6:28. One more mile to go and we get back onto the blacktop and to a main road. All through the race we have been heading north into the wind but have been sheltered somewhat by the trees but on the main road there is nothing to shelter us from the 15-20mph headwind and it becomes really hard to maintain pace...reminded me of the headwinds on the boardwalk but we race on knowing the finish is just up ahead. We finally make a right turn to the final stretch to the finish...up hill! Not really a bad hill but reminded me of the MCM final hill finish, so I charge up the hill and cross the finish line with my watch showing 52:29. So Steve...I guess we split the difference in your prediction of my finish time of 51:59 and my prediction of 53:00. I went through the food and water line grabbing something to drink and eat and head for the Drop Bag area, find my bag and put on a dry shirt, warm-up pants and hoody. I wait around cheering the others finishing for about 30 minutes but I'm still cold and getting colder so I head to one of the buses to take us back to the start line. I didn't wait around for the official race results so I'll have to wait for the official finishing time when the results are posted to put in all the results.
Official results are in with a finish time of 52:26, which put me in 1st in my age group because the actual 50-54 AG winner was 2nd overall.
Race Results:
There were 8 finishers in the Male 50 to 54 age group and 195 total finishers
Overall finish place was 10 of 195
Age group finish place was 1 of 7
Time: 52:26 for an overall pace of 6:33 per mile
Weekly Totals:
Mon: 31 min Elliptical, 31 min Cycle, 25 min Stairstepper
Tue: 9 miles run, 16 min Elliptical, 16 min Stairstepper
Wed: 31 min Elliptical, 30 min Cycle, 12 min Stairstepper
Thu: 7 miles run, 21 min Elliptical, 10 min Stairstepper
Fri: 31 min Elliptical, 31 min Cycle, 16 min Stairstepper
Sat: 10 miles run, Yorktown Victory Run and warm-up
Sun: 36 min Elliptical, 36 min Cycle, 25 min Stairstepper
Next week is the big Ukrop's Monument 10K!
Everyone have great races tomorrow...Natalie and Stephanie at the ING GA and Steve at the Virginia Duathlon!
I had to leave home early since I hadn't pre-registered and got there in plenty of time to register, get my bib and drop off bag...they were to take the drop off bag to the finish. Since this is a point-to-point race I figured I would need the bag drop off since it would be cold and windy at the finish and I would need dry warm clothes...and I'm glad I did! I ran a nice easy two-mile warm-up through the park...a very nice large park with lots of trails and historic markers. It is windy and cold but no rain and the terrain isn't as hilly as I imagined it would be.
This is a gun time event with no chip, so as the starting time gets near, I drop off my drop bag and head to a spot a row back from the front of the starting line...mostly to keep warm in the midst of the other runners...but there is a brave soul with his shirt off at the start line in the windy 30 something temp. The starter gives us the "Ready...Go" and we are off. We start off on the paved road heading into the wind but after a short time we veer off to the left onto a packed dirt trail...I didn't expect this to be a trail run! We twist and turn on this trail going up and down some small dips dodging tree roots. This definitely wasn't what I expected, but it was beautiful with rivers, streams and the wooded trail . At the first mile marker the volunteer shouts out the time: 6:05, surprising me but looking at my watch it says 6:21...he must have received the wrong information on the start. We keep winding through the trails crossing many small wooden bridges and finally get to a wider and straighter gravel bike trail which we follow for another couple of miles and mile two comes in at 6:39...it seems this trail type run is taking a lot out of me and I'm wishing for the nice blacktop road. Mile three is in 6:39 again and we finally get onto a regular asphalt road and I get a good pace going and after a bit I see the front runners coming back to me so there must be a turn-around up ahead which is just before mile four and mile four is in 6:11...that can't be right and mile five comes in at 6:57 so I suspect one of the mile markers are off but it does give me an average of 6:34 for the two miles which is okay. We are still on the blacktopped road and I see a runner ahead of me and set my sights on him to draw him to me and I pass him just before the six-mile mark and it comes in at 6:27. We leave the blacktop and head onto the gravel trail again but there are only two miles to go so I try to keep the pace and mile seven is 6:28. One more mile to go and we get back onto the blacktop and to a main road. All through the race we have been heading north into the wind but have been sheltered somewhat by the trees but on the main road there is nothing to shelter us from the 15-20mph headwind and it becomes really hard to maintain pace...reminded me of the headwinds on the boardwalk but we race on knowing the finish is just up ahead. We finally make a right turn to the final stretch to the finish...up hill! Not really a bad hill but reminded me of the MCM final hill finish, so I charge up the hill and cross the finish line with my watch showing 52:29. So Steve...I guess we split the difference in your prediction of my finish time of 51:59 and my prediction of 53:00. I went through the food and water line grabbing something to drink and eat and head for the Drop Bag area, find my bag and put on a dry shirt, warm-up pants and hoody. I wait around cheering the others finishing for about 30 minutes but I'm still cold and getting colder so I head to one of the buses to take us back to the start line. I didn't wait around for the official race results so I'll have to wait for the official finishing time when the results are posted to put in all the results.
Official results are in with a finish time of 52:26, which put me in 1st in my age group because the actual 50-54 AG winner was 2nd overall.
Race Results:
There were 8 finishers in the Male 50 to 54 age group and 195 total finishers
Overall finish place was 10 of 195
Age group finish place was 1 of 7
Time: 52:26 for an overall pace of 6:33 per mile
Weekly Totals:
Mon: 31 min Elliptical, 31 min Cycle, 25 min Stairstepper
Tue: 9 miles run, 16 min Elliptical, 16 min Stairstepper
Wed: 31 min Elliptical, 30 min Cycle, 12 min Stairstepper
Thu: 7 miles run, 21 min Elliptical, 10 min Stairstepper
Fri: 31 min Elliptical, 31 min Cycle, 16 min Stairstepper
Sat: 10 miles run, Yorktown Victory Run and warm-up
Sun: 36 min Elliptical, 36 min Cycle, 25 min Stairstepper
Next week is the big Ukrop's Monument 10K!
Everyone have great races tomorrow...Natalie and Stephanie at the ING GA and Steve at the Virginia Duathlon!
Sunday, March 23, 2008
Week of 17-23 March 08 and Spring Schedule
Nothing much to report for this week except for my weekly workouts. I'm happy to report that a week after the marathon and everything feels pretty good.
Monday, the day after the marathon, I went to the gym with the intention of just doing some easy cross training but after about 30 minutes on the elliptical everything was feeling pretty good so decided to run a couple of easy miles to loosen up the legs. Ended up running mile ladders starting at 6.5 mph and increasing 0.5 mph every mile. Wound up running 5 miles and finishing at 8.5 mph and then ended up the session with 16 minutes on the stairstepper.
Tuesday was just over an hour and half of cross training with 45 minutes each on the elliptical and cycle and 12 minutes on the stairstepper.
Wednesday was 30 minute warm-up on the elliptical and again one mile ladders on the treadmill. Again starting at 6.5mph, increasing 0.5 mph every mile ending with 6 miles and finishing at 9 mph, cooled down with another easy quarter mile more and then finished with 25 minutes on the stairstepper.
Thursday was again just cross training with an hour each on the elliptical, cycle and 10 minutes on the stairstepper.
Friday, 21 minutes warm-up on the elliptical and then ladders again on the treadmill. Started again at 6.5 mph increasing 0.5 mph every mile, finishing 7 miles at 9.5 mph. Ended the session with 21 minutes on the cycle and 12 minutes on the stairstepper.
Saturday was just cross training with little over 30 minutes each on the elliptical and cycle and finishing with 10 minutes on the stairstepper.
Sunday ran 12 miles at the Dismal Swamp Trail after church today. A nice easy relaxing run in mostly bright sunshine with a cold breeze. Didn't wear my watch with the intention of just running for the joy of running. Did note the time when I left my truck and when I got back for a time of 1:31 for a pace of 7:35/mile.
Have been trying to plan my race schedule for the rest of the spring and had been looking at both ING GA and CMM as my second spring marathon. Even looked at the National Marathon in DC on 29 Mar but decided not to do a second marathon so soon after Shamrock. CMM is also out because of other travel plans so that leaves me with running the Frederick marathon in May. So this is how my schedule is shaping up:
29 May - Yorktown Victory Run, a scenic point-to-point 8 miler starting in Newport News and finishing in Yorktown which is near Williamsburg, so promises to be another nice rolling hills course. The first point-to-point race I have run...they bus us back to the starting area in Newport News at the end.
05 Apr - Ukrops 10K Monument Run in Richmond...one of the biggest 10K races in the country which I wanted to run last year but registration filled up and closed before I could sign up. A great chance for going under 40 minutes on this one since the first half is a steady climb but coming back is all slightly downhill. One big disappointment is that it's on the same day as one of the Striders Grand Prix 5K race is to be run and I had made it one of my goals to run all the Grand Prix events but I hope it will be the only one I'm unable to run.
19 Apr - Dismal Swamp Stomp Half Marathon, the second year for this flat out and back run and one I have to run because it's practically in my backyard.
26 Apr - Chesapeake Bay 10K, a flat out and back 10K that I ran last year and one that I want to do again.
04 May - Frederick Marathon in Maryland...another rolling hills marathon that I ran last year. This year they changed the course and it promises to be even hillier...especially towards the end.
18 May - The brand new, First Marine Corps Historic Half Marathon, put on by the same people who do the annual MCM. Another hilly run and should be a fun one.
24 May - Elizabeth River Run 10K, a flat looping course and again one that I did last year and had so much fun...besides...it's one of the Strider's Grand Prix events.
There are a couple of weeks during this schedule that doesn't have a race...What am I ever going to do?!?! Don't worry...I'm sure there will be a race somewhere close to fill in those blank weeks if needed...but rest from racing those weekends might be nice too.
Hope everyone had a great Easter!
Have a great week!
Monday, the day after the marathon, I went to the gym with the intention of just doing some easy cross training but after about 30 minutes on the elliptical everything was feeling pretty good so decided to run a couple of easy miles to loosen up the legs. Ended up running mile ladders starting at 6.5 mph and increasing 0.5 mph every mile. Wound up running 5 miles and finishing at 8.5 mph and then ended up the session with 16 minutes on the stairstepper.
Tuesday was just over an hour and half of cross training with 45 minutes each on the elliptical and cycle and 12 minutes on the stairstepper.
Wednesday was 30 minute warm-up on the elliptical and again one mile ladders on the treadmill. Again starting at 6.5mph, increasing 0.5 mph every mile ending with 6 miles and finishing at 9 mph, cooled down with another easy quarter mile more and then finished with 25 minutes on the stairstepper.
Thursday was again just cross training with an hour each on the elliptical, cycle and 10 minutes on the stairstepper.
Friday, 21 minutes warm-up on the elliptical and then ladders again on the treadmill. Started again at 6.5 mph increasing 0.5 mph every mile, finishing 7 miles at 9.5 mph. Ended the session with 21 minutes on the cycle and 12 minutes on the stairstepper.
Saturday was just cross training with little over 30 minutes each on the elliptical and cycle and finishing with 10 minutes on the stairstepper.
Sunday ran 12 miles at the Dismal Swamp Trail after church today. A nice easy relaxing run in mostly bright sunshine with a cold breeze. Didn't wear my watch with the intention of just running for the joy of running. Did note the time when I left my truck and when I got back for a time of 1:31 for a pace of 7:35/mile.
Have been trying to plan my race schedule for the rest of the spring and had been looking at both ING GA and CMM as my second spring marathon. Even looked at the National Marathon in DC on 29 Mar but decided not to do a second marathon so soon after Shamrock. CMM is also out because of other travel plans so that leaves me with running the Frederick marathon in May. So this is how my schedule is shaping up:
29 May - Yorktown Victory Run, a scenic point-to-point 8 miler starting in Newport News and finishing in Yorktown which is near Williamsburg, so promises to be another nice rolling hills course. The first point-to-point race I have run...they bus us back to the starting area in Newport News at the end.
05 Apr - Ukrops 10K Monument Run in Richmond...one of the biggest 10K races in the country which I wanted to run last year but registration filled up and closed before I could sign up. A great chance for going under 40 minutes on this one since the first half is a steady climb but coming back is all slightly downhill. One big disappointment is that it's on the same day as one of the Striders Grand Prix 5K race is to be run and I had made it one of my goals to run all the Grand Prix events but I hope it will be the only one I'm unable to run.
19 Apr - Dismal Swamp Stomp Half Marathon, the second year for this flat out and back run and one I have to run because it's practically in my backyard.
26 Apr - Chesapeake Bay 10K, a flat out and back 10K that I ran last year and one that I want to do again.
04 May - Frederick Marathon in Maryland...another rolling hills marathon that I ran last year. This year they changed the course and it promises to be even hillier...especially towards the end.
18 May - The brand new, First Marine Corps Historic Half Marathon, put on by the same people who do the annual MCM. Another hilly run and should be a fun one.
24 May - Elizabeth River Run 10K, a flat looping course and again one that I did last year and had so much fun...besides...it's one of the Strider's Grand Prix events.
There are a couple of weeks during this schedule that doesn't have a race...What am I ever going to do?!?! Don't worry...I'm sure there will be a race somewhere close to fill in those blank weeks if needed...but rest from racing those weekends might be nice too.
Hope everyone had a great Easter!
Have a great week!
Sunday, March 16, 2008
Shamrock Marathon 16Mar08
Won't I ever learn...apparently not! I had been happy with the training and races since the beginning of this year and was really looking forward to this marathon. All the training and races leading up to this point indicated that there was a potential for a very nice marathon with a nice PR. I was hoping for a finish in the 3:10 to 3:15 range. And if I had run it like I should have, there would have been no problems. The race is run in Virginia Beach first going south on Atlantic Ave and General Booth Blvd for about 6 miles, looping back onto the Boardwalk, then North along Shore Drive to the west entrance of Ft Story, going South again out the east gate, down Atlantic Ave and finishing on the boardwalk near the Neptune statue. The weather forecast for this morning was showers stopping around 7:00 am temps in the 40's with 19-22 mph NW winds. Not ideal but at least it wasn't going to rain. Woke up to some pretty good rain but checking the weather radar, it looked like the last of it was passing through so it should clear up by race time. Left the house in plenty of time to get to the 8:00 race time. Parking seemed to be an issue but I finally found a private lot and walked a couple of blocks to the starting area. There are a lot of hotels in the area and I ducked into the Hilton to use their restroom...beats using port-a-potties! Inside the crowded restroom I find my running buddy Jon from the MCM and Richmond marathons. I found out he was running the marathon and planned to look for him but hadn't expected it to be so easy! After finishing we head back to the starting area and he goes off to stretch and I go into another hotel to use their bathroom and I meet up with Brian...the guy I roomed with for the MCM...I also had planned on looking for him and was pleasantly surprised to meet up with him. It's amazing the people you meet in bathrooms! About the time we finish we have about a minute before the start of the race and hurry out to line up...he planned on a 3:40 finish so he ducked in line right there and I headed up front as close as I could get looking for fellow blogger Steve but never found him before the starting gun sounds. The starting gun sounds and we're off to the races and I follow the fast crowd out heading south with a nice tail wind. I end up with a group of women and around the 1 mile mark...that I never saw...people from the crowd are yelling..."First Females" and I know that I have gone out too fast. I finally get to the second mile marker and it comes in at 12:42...way to fast but it felt sooo good. We start going over the Rudee Inlet Bridge and catch up with Paul with his hand crank and I greet him as I pass. Going down General Booth Blvd, mile three is in 19:20 and mile four in 25:51. I'm still way to fast but it's hard for me to back off and mile five is in 32:24. About this time I hear Steve behind me yelling out to me and just before the turn around he catches me and we head into the wind and greet Paul again and mile six is in 39:36. We make a right turn heading towards Camp Pendleton and mile seven is 46:37. We enter Camp Pendleton exposed even more to the heavy head wind and mile eight is 53:41. I get a boost from a group of soldiers cheering us on from their barracks as we loop through unsheltered Pendleton and mile nine is 1:00:47. I have the pace I want but it's too late because with the fast start and the stiff headwind, I am laboring. We finally start going back over the bridge and loop back to the southern end of the boardwalk and mile ten is 1:08. The wind on the boardwalk seems brutal and I try to put my head down and run through it. I miss mile eleven but mile twelve is 1:22:41...starting to slow down too much. We finally get off the boardwalk and back onto Atlantic and get a nice lift from Steve's wife Ally and her Mum...I think...cheering me on. Here is the picture she took...Thank you Ms Ally!
The wind seems to be blowing just as strong here even with all the buildings and mile thirteen is 1:30:09. We keep going north on Atlantic and mile fourteen is 1:37 and mile fifteen is missed but mile sixteen is 1:54:04. We finally get to Shore Dr which is sheltered by trees and mile seventeen is 2:01:56 and mile eighteen comes in at 2:09:55...losing energy real fast and trying to hang on. We enter the west gate of Ft Story with a nice tailwind and mile nineteen is 2:17:56 and mile 20 is 2:25:56. About this time I feel a twinge in my right hamstrings and I know that feel well...my legs are trying to cramp up but I press on and mile 21 is in 2:33 and mile 22 in 2:41:20. I get my first cramp and I stop along side of the road to massage the leg until I can walk and then gradually back running and mile 23 comes in at 2:50:18. I get another cramp, this time in the left leg and have to stop to massage and stretch until I can again walk and then gradually get back to running and mile 24 is 2:59:02. I get another cramp in my left leg and again stop to massage and stretch but this time it lasts longer before I am able to even walk and then eventually start running again and mile 25 is in 3:10. We finally get to where we make a left to get on the boardwalk for the finish and just as I make the turn my right leg cramps up and I am forced to stop to massage and stretch...it seems so evil to get a cramp there when the finish is so close. I finally get running again and mile 26 on the boardwalk comes in at 3:21:04 and finish in 3:22:56 gun time and 3:22:51 chip time.
Not the finish that I had imagined for myself but it was still a PR. I saw all my goal times disappear one by one every mile for the last 3 miles...first the 3:10, then the 3:15, then even 3:20...but I was determined not to let the PR go...I was just hoping and begging for my legs not to cramp up the final 1.2 miles. All my training long runs...even the 24 miler in 2:53...I had no leg cramps and was sure that they would not haunt me again...but I learned today...again...I go out too fast...My legs are going to let me know about it. Hopefully my next marathon I will be a lot more conservative at the beginning and slowly get up to pace speed instead of starting off at a crazy pace trying to keep up with the young bucks.
I will remember and learn!
Race results:
There were 133 finishers in the Male 50 to 54 age group and 2273 total finishers.
Overall finish place was 190 of 2273
Age group finish place was 6 of 133
Time: 3:22:51 for an overall pace of 7:45 per mile
Weekly Totals:
Mon: 30 min Elliptical, 70 min Cycle, 10 min Stairstepper
Tue: 6.5 miles run, 20 min Elliptical, 20 min Cycle, 10 min Stairstepper
Wed: 31 min Elliptical, 30 min Cycle, 28 min Stairstepper
Thu: 7.1 miles run, 12 min Elliptical, 25 min Lifecycle
Fri: 30 min Elliptical, 31 min Cycle, 30 min Stairstepper, 14 min Treadmill
Sat: 21 min Elliptical, 21 min Cycle, 15 min Stairstepper, 15 min Treadmill
Sun: 26.2 miles run in 3:22:51
It was good to see everyone out there today!
Have a great week!
The wind seems to be blowing just as strong here even with all the buildings and mile thirteen is 1:30:09. We keep going north on Atlantic and mile fourteen is 1:37 and mile fifteen is missed but mile sixteen is 1:54:04. We finally get to Shore Dr which is sheltered by trees and mile seventeen is 2:01:56 and mile eighteen comes in at 2:09:55...losing energy real fast and trying to hang on. We enter the west gate of Ft Story with a nice tailwind and mile nineteen is 2:17:56 and mile 20 is 2:25:56. About this time I feel a twinge in my right hamstrings and I know that feel well...my legs are trying to cramp up but I press on and mile 21 is in 2:33 and mile 22 in 2:41:20. I get my first cramp and I stop along side of the road to massage the leg until I can walk and then gradually back running and mile 23 comes in at 2:50:18. I get another cramp, this time in the left leg and have to stop to massage and stretch until I can again walk and then gradually get back to running and mile 24 is 2:59:02. I get another cramp in my left leg and again stop to massage and stretch but this time it lasts longer before I am able to even walk and then eventually start running again and mile 25 is in 3:10. We finally get to where we make a left to get on the boardwalk for the finish and just as I make the turn my right leg cramps up and I am forced to stop to massage and stretch...it seems so evil to get a cramp there when the finish is so close. I finally get running again and mile 26 on the boardwalk comes in at 3:21:04 and finish in 3:22:56 gun time and 3:22:51 chip time.Not the finish that I had imagined for myself but it was still a PR. I saw all my goal times disappear one by one every mile for the last 3 miles...first the 3:10, then the 3:15, then even 3:20...but I was determined not to let the PR go...I was just hoping and begging for my legs not to cramp up the final 1.2 miles. All my training long runs...even the 24 miler in 2:53...I had no leg cramps and was sure that they would not haunt me again...but I learned today...again...I go out too fast...My legs are going to let me know about it. Hopefully my next marathon I will be a lot more conservative at the beginning and slowly get up to pace speed instead of starting off at a crazy pace trying to keep up with the young bucks.
I will remember and learn!
Race results:
There were 133 finishers in the Male 50 to 54 age group and 2273 total finishers.
Overall finish place was 190 of 2273
Age group finish place was 6 of 133
Time: 3:22:51 for an overall pace of 7:45 per mile
Weekly Totals:
Mon: 30 min Elliptical, 70 min Cycle, 10 min Stairstepper
Tue: 6.5 miles run, 20 min Elliptical, 20 min Cycle, 10 min Stairstepper
Wed: 31 min Elliptical, 30 min Cycle, 28 min Stairstepper
Thu: 7.1 miles run, 12 min Elliptical, 25 min Lifecycle
Fri: 30 min Elliptical, 31 min Cycle, 30 min Stairstepper, 14 min Treadmill
Sat: 21 min Elliptical, 21 min Cycle, 15 min Stairstepper, 15 min Treadmill
Sun: 26.2 miles run in 3:22:51
It was good to see everyone out there today!
Have a great week!
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