Project BQ

Shamrock Race Report: Part II - Getting to the Finish Line

2009-04-06T10:40:00.028-04:00

Pre Race
Everything leading up to the race went according to plan. The three hour drive to VA Beach was uneventful, packet pickup was smooth, and the pre-race weather forecast had low 40s and little wind. We stayed at the Hampton Inn which was within walking distance of the start and finish line. This allowed Karolina and me to stay in the warm room (with my own bathroom!) until 15 minutes before our respective races. Karolina was running the half marathon which started one hour before the full marathon at 7:00 AM while the full marathon started at 8:00 AM. Our alarm went off at 4:45 and we started our regular pre-race routines.

Breakfast was my usual balance bar with a cup of coffee, followed by a banana, and then bottle of Perpetuam. With breakfast out of the way, I suited up and go back in bed and just relaxed. The horizon was just starting to show light when Karolina left for her race start. I wished her well and told her to hammer the last three miles of the run. We'd both completed a perfect taper and she was ready for a big PR. I now anxiously waited alone in my room, taking four or five trips to the bathroom. It was so nice having my own bathroom and not waiting in the porto lines. I watched the sun rise over the Atlantic and then went downstairs to meet Craig and Scott 15 minutes before the start.

We moved near the front of the start line, just ahead of the 3:10 pace group. I asked the lead pacer how he planned on running the race. He said it would be mostly even, with maybe a 1 minute positive split from the half way mark. I planned on running my race but I also wanted to have an idea of what the pace group had planned. I 'checked myself' a few times, making sure everything was set. I tied a double knot on my Nike Lunar Racers and made sure my Fuel Belt was tight and in the right position. As we waited, I killed the final moments trying to relax and get my HR down. Scott, Craig, and I gave each other one last handshake and we were off.

Start - Miles 1-3
The start was surprisingly smooth. There was no bumping, dodging or mass passing of people. At one point, Scott joked that we were "holding everyone up" because it seemed like no one was passing us. Nearing the first mile, the 3:10 group went by on the far side of the road. I was very surprised since my Garmin showed us at low 7 min mile pace. We passed through mile 1 at 7:07 and motioned to Scott and Craig that we should slow up a bit. The pace group did the same and we hit the next mile at 7:21 which evened things out. Around that point we passed our cheering section which was a great boost and we gave them a wave.

Rudee Bridge - Miles 3-7
Around mile 3 we made our first pass over Rudee Bridge. I hadn't seen it before, but I knew it was the main climb on the course. It wasn't as bad as I'd feared, a 200 meter steady rise and drop. My focus going over the bridge was to keep my HR down and not lose a Fuel Belt bottle. When running uphill, I tend to bump the bottles which can cause them to eject. I shorten my stride, focusing on fast feet and kept one hand near my fuel belt. The three of us went over easily and gently cruised down the backside of the bridge. This led to a long flat stretch of road going out to the first turn around. Up to this point, the three of us stayed together and didn't say much. Craig thought this is was a good time to crack a few jokes. It helped keep the mood light and relaxed and we cruised along holding 7:14 pace. At the turnaround near 5.5 miles I started drinking from my fuel belt and took my first swig of Hammer Gel. I wanted to move through my Fuel Belt and give it to Karolina at the half way point. I wasn't thirsty yet, but I'd trained to drink at miles 5, 10, and 14 and I wanted to stick with my plan.

Camp Pendleton - Miles 7-10
By the time we entered the army base, the race had really thinned out. We passed a few people, and a few people passed us, but for the most part if was very spread out. The base had a number of 90 degree turns which caused our pace to fluctuate a bit. I think this also contributed to our pace dropping a bit. By the time we left the base we were running sub 7:10 pace. Things felt great and I did a few self checks to make sure my HR was down and I stayed relaxed. As we left the base I took down some Endurolytes. Scott and Craig were letting me dictate the pace and Scott mentioned that I was "sweating a lot" so I wanted to keep enough salt in my system. I've always been a big sweater and knew the Endurolytes would be critical to keeping the cramps away later in the race. We crossed back over the Rudee Bridge and hit the 10 mile mark in 1:12:06 - 24 seconds ahead of pace. This was my first real check of our overall pace and it showed that we were right on track. I grabbed water at the next aid station and threw it on my face - only to discover it was Gatorade. I'd keep the sticky face until the next aide station.

Boardwalk - Miles 10-13
We then made our way to sea and turned left on the boardwalk. As we approached, Scott remarked that this was the point when we'd "feel the wind". At the start, there was no wind but it was scheduled to pick up during the day. If it was bad, this would be the worst section of the race. We made the turn, and thankfully, there was no wind. We spread out across the boardwalk and enjoyed the awesome view of the sea and Virginia Beach skyline. Our pace was still in the 7:08-7:10 range and everything felt good. Scott and Craig both said they felt good and we maintain our steady pace. Shortly before turning off the boardwalk, Scott came up next to me and reminded me to hold back and relax. We were about to pass back through the start/finish area and the crowds would be big. Scott reminded me to hold steady and not get excited with all the cheering. It was at mile 12 when we saw the Team FeXY section. Shawn Clark ran out of the crowd and kept us company for 400 meters while Sam and Karen shouted us on. Shawn gave us some inspiring words before pulling up. About 400 meters later, I saw Karolina. The plan was to drop off my empty fuel belt and gloves while grabbing a new bottle of HEED and Hammer Gel flask. The complicated handoff went surprisingly well while Karolina ran along with me for a few seconds. She told me she had a great half marathon race and PRed. It was just the motivation I needed. After a few seconds I told Karolina I had to go and she pulled off.

Atlantic Ave. & Shore Drive - Miles 13-19
Scott, Craig and I regrouped and hit the half marathon mark at 1:34:13 - 47 seconds ahead of pace. Up to this point, the race had gone exactly to plan. No surprises, no issues, no bathroom stops, no tripping, no cramps, nothing! We made the turn onto Atlantic Ave. which was a long straight three mile stretch that seemed to go on forever. I felt really good and tried to lock into a relaxed but strong pace. Scott and Craig lined up behind me and we started a paceline down the road. At mile 14, I we had about 8 guys following behind us in a straight line. I felt great and ticked off 7:05 mile pace. We then turned left into a wooded section along Shore Drive at mile 16. For some reason, my Garmin started showing weird data and said we were running 7:25 pace. At first I thought I had slowed down and quickly picked up the pace. After a few seconds Craig asked me what the hell I was doing? I'd completely blown up the paceline and Scott quickly came to the front and told me to back off a bit. I settled back down, but was still concerned about the numbers I saw on the Garmin. At that point, I stopped looking at my watch and got split data from Scott at each mile marker. We continued running along shore drive, reading the interesting motivational signs posted by the race organizers. At this point I noticed that we were passing people at a steady rate. We ticked off 7:10 and 7:07 splits and then Scott gave me the news that Craig had fallen back. We both talked about whether we should hold up and I was conflicted with what I should do. Craig was shooting to go sub 3:15 and we were well under the pace to hit that time. I ultimately told Scott that we should keep going. I felt bad but I also didn’t know what lay ahead for me in the race.

Fort Story - Miles 19-23
We finally made the right turn into Fort Story which marked the 19 mile point in the race. This was a mini milestone in the race and point to check my pace and nutrition. Everything felt good as I took down more gel and Endurolytes. My feet hurt a little but calves felt great with my 2XU compression race socks. I started to pick things up and bit and got down to near sub 7:00 pace. At this point Scott came up to me and said I should hold back a little. There was still 7 miles to go and I should control my effort with a gradual build. I agreed and slowed our pace through mile 21. At mile 22 I finished my bottle and gel and ditched them at the aide station. Suddenly, at this point I started to feel the effects of my efforts. I was hurting and slowed down to 7:14 pace. Scott could see I was slowing down and provided some motivational words as I bared down on what lay ahead. This was where the mental toughness would come into play. I thought back to all the hard workouts and the moments when I pushed through the pain. The pain and discomfort was spreading from my feet to my quads and I tried to focus on the straight line ahead of me. Five more miles….four more miles…hang on…bend, don't break.

Atlantic Ave. Part II - Miles 23-26
We left the army base and got back out on Atlantic Ave. at mile 23. I told myself I had 5k to go. Come on, 5k is so short…I can run 5k with one leg. I tried every mental trick in the book. At mile 24 I started to feel a bit better and put myself in a running trance. My stride was locked in, I just continued the exact same motion over and over, trying to hang on and not blow up. Amazingly, we were still passing people. I was watching people blow up all around me, stopping to walk, stretching calves, sitting on the curb. Scott kept me focused, saying motivational phrases and counting down the miles. I continued my trance like run until suddenly, out of nowhere, I felt something kick my left foot. Scott was following right behind me and he accidentally got too close and kicked my foot forward. I felt my hamstring tighten up and begin to cramp. No! I yelled and tripped forward catching myself before locking up my hamstring and falling down. I was wide awake now from my trance. Scott was apologizing next to me but I heard nothing, all I could hear was brain screaming for me to stop. We hit mile 25 - one mile to go. The course snaked left and right and the sudden change in stride caused my right calve to twitch dangerously. I was moments away from my calve locking up and I needed to hang on for another 8 minutes. Just when I thought it couldn't get any worse, a cyclist pulled out in front of us, nearly hitting Scott. Scott provided some colorful commentary as we put our heads down for the final turn onto the home stretch.

Boardwalk - Mile 26
The final stretch was a .3 mile straight shot down the boardwalk. We made the final turn and could see the finish banner in the distance. I asked Scott if I was close to hitting 3:10. "We got it" was his reply. All I remember thinking was OK - don't cramp now. Just hang on for another quarter mile. The crowds grew as we approached the line. I could hear the sound of the announcer but it slowly became drowned out in the screams from the crowd. I looked over and saw Scott next to me. I could see he wanted to drop the hammer but I couldn't go. Part of me was scared of cramping up, but deep down I really just wanted to enjoy the final moments of the journey. It was running down the final stretch smiling from ear to ear. I couldn't stop smiling, I was so happy. It was going to happen. I was going to qualify for Boston. In the final steps I extended my hand to Scott. A final handshake to the guy who helped shepherd me home to the finish. We did it.

Finish
A few moments after crossing the line, I stopped my watch and hunched over. After a quick self examination, I confirmed I was OK and started my slow hobble down the finish shoot. I walked a few steps and then stopped to look at my watch. I still wasn't 100% convinced I'd done it. I saw 3:08:something. OK - confirmed. We received our finishers gear (a nice hat, medal, and beer cup) and made our way to the exit. Reid was the first to find us followed by Karolina, Dan and Shawn. About five minutes later we heard that Craig was finishing. He hung tough after mile 18 and also qualified for Boston with a 3:13. The three of us all hit our goals. It was an awesome conclusion and all the more special being surrounded by my friends and lovely wife.

Looking back on the day, the one thing I can say is "everything clicked". From pre-race, to race, to post-race, there was nothing that could have gone better. Everyone who ran on Sunday had a great race. Dan, Reid, Shawn, Ally, and Karolina all had PR races. The three marathoners all hit BQs and had amazing races. I couldn't have asked for a better weekend.

Miles	Split	Total	HR
1.00	0:07:07	0:07:07	139
2.00	0:07:21	0:14:28	146
3.00	0:07:07	0:21:35	154
4.00	0:07:16	0:28:51	150
5.00	0:07:14	0:36:05	152
6.00	0:07:28	0:43:33	155
7.00	0:07:10	0:50:43	156
8.00	0:07:09	0:57:52	154
9.00	0:07:06	1:04:58	156
10.00	0:07:08	1:12:06	157
11.00	0:07:09	1:19:15	157
12.00	0:07:10	1:26:25	158
13.00	0:07:08	1:33:33	161
14.00	0:07:03	1:40:36	161
15.00	0:07:05	1:47:41	162
16.00	0:07:07	1:54:48	162
17.00	0:07:10	2:01:58	163
18.00	0:07:07	2:09:05	164
19.00	0:07:03	2:16:08	166
20.00	0:07:01	2:23:09	167
21.00	0:07:09	2:30:18	168
22.00	0:07:14	2:37:32	167
23.00	0:07:12	2:44:44	166
24.00	0:07:14	2:51:58	167
25.00	0:07:14	2:59:12	168
26.00	0:07:14	3:06:26	170
26.22	0:01:34	3:08:00	171

Shamrock Race Report: Part I - Getting to the Start Line

2009-04-04T13:11:00.003-04:00

This is part 1 of my race report for the Shamrock Marathon

Making the decision to go for BQ
The idea of qualifying for the Boston Marathon first came up in 2004 when I began running again. My supervisor was a serious runner and he talked about the Boston Marathon and the qualification process. I remember going to the BAA website and looking up the times. My first thought was wow, that's fast. Then I figured out the pace, 7:15, and realized it was way beyond my capabilities. The idea of qualifying for the Boston Marathon quickly faded away.
Two years later I attempted my first marathon. I signed up for the Marine Corp Marathon and started training. 2006 was a tough year both personally and professionally. I didn't train well, put on weight, and tried to make up the missing mileage a month before the race. Long story short - I got injured and didn't race. My lasting memory of this incident was going to packet pickup, telling them I wouldn’t race, and refusing to take the race t-shirt. I didn't want the shirt for a race I didn't complete - especially a marathon.

2006 - DNS

One year later I reentered the Marine Corp Marathon and followed a solid (but abridged) marathon training plan. I felt confident that I could run a solid race given my training and went in with the goal of finishing. I finished the race but suffered through one of the hardest and most painful moments of my life. I went out too fast, hit the wall at mile 18, and hobbled home with seizing cramps.

2007 - 4:05

I didn't want to run another marathon ever again. But, I made a last minute decision to enter the Baltimore Marathon in 2008 with the idea of supporting Karolina. I was going to start with her and see what happens. I was better trained overall in 2008, but I hadn't focused on the marathon. I started the race with Karolina and slowly ran my own race after a few miles. I used my experiences from 2007 to temper my efforts, focus on nutrition and hydration, and run a steady and relaxed race. I made it to the line without bonking in complete shock of my time.

2008 - 3:33

After Baltimore I realized that I could actually run 26.2 miles without killing myself. I also started dreaming about what I could do if I focused on the marathon. How fast could I go? Could I qualify? By the time we got home from Baltimore, I'd made the decision to go for a BQ.

Picking the Plan
I consulted with my coach, Eric Sorensen, and my cadre of running friends about marathon-specific training. I grew up a swimmer and all I knew about running came from triathlon training. I needed to build a marathon training plan that would take me from my current form to BQ. I'd need to run more miles per week then ever before and run consistently for at least 18 weeks over the winter months. I consulted with friends, family, and researched the internet across running forums and websites.

I eventually decided on a plan developed by Pete Pfitzinger known as the Pfitz 55/18. The plan goes 18 weeks with a max mileage of 55 miles a week. I started my marathon training three weeks prior to the formal plan to get some base miles down and not jump to quickly into high mileage running. The Pfitz 55/18 plan comes from the book Advance Marathoning. It's an excellent guide to 'racing' marathons. This was one of the big differences in my training - going from training to finish a marathon to training to race a marathon. I liked the simplicity of Pfitzinger's training, the focus on one key workout a week and simple pacing guidance during longer runs. The main difference from my past training was this plan included 10-14 mile runs during the middle of the week. These 'medium distance' runs kept the weekly mileage up while allowing two days off from running a week. Once I decided on the plan - I completely committed to the schedule.

Dark Cold Winter
The only drawback to spring marathon is that training goes on during the winter. I initially dodged the outdoors when I started training and hit the treadmill whenever possible. Once the individual workouts exceeded 8 miles - I found myself resorting to run outdoors. Although I initially fought it, I eventually embraced the dark cold evening run workouts. I convinced myself that they made me tougher and that the harsh conditions would make race day feel easy. By December I was limiting the treadmill to select recovery workouts and doing everything outside on the W&OD trail. I did all of my evening runs alone and rarely saw a single runner on the trail. I adopted the image of the 'lonely long distance runner' - training alone and driven by my own unseen demons. As I ticked through the workouts, the longer I stayed on schedule, the more galvanized and driven I became with completing the program. Looking back, I missed only four workouts in 21 weeks.

Challenges Along the Way
No quest would be complete without some challenges along the way. I had a few scares but at no point did I train myself to injury. This was my ultimate fear. I'd get within a few weeks of completing the training and suddenly wake up injured and unable to run. While this never happened, I did manage a trip to emergency room with a severe abdominal infection. As bad as it was, the timing was almost perfect, coming near the end of the hard training cycle. The time off corresponded with a scheduled recovery period and I bounced back quickly. My life outside of running also brought a few challenges. Work demanded much of time and I found myself exhausted from the challenges in the office and the demands of training. Once again, when things really became tough, the timing worked out. My late nights in office came during taper when my run training decreased dramatically. Had this come during a major training cycle, I would have likely snapped under the pressure. Everything seemed to happen at the opportune time, and I started to think that I just might be successful.

Confidence
As my training moved through the two key months of January and February, I started to believe that I could BQ. The tests I completed in training gave me the confidence that I could run 26.2 miles at 7:15 pace. I was running faster then ever around the track and able to hold the right pace on select long runs. Each milestone in training sowed the seeds of confidence that would bloom during taper. The final few weeks were largely uneventful. My challenge was balancing work with my life at home. The other item to control was my mental strength. It could make or break the race and I needed to balance confidence, patience, relaxation, and excitement. "The work is done, now you need to execute" and "Execution: running the race according to plan" became phrases I repeated over and over. I was nervous no question about it, but I was also excited.

3:08:00

2009-03-23T09:41:00.004-04:00

On Sunday I ran a 3:08:00 at the Shamrock Marathon and successfully qualified for the Boston Marathon. I'll be posting photos and race report shortly once I get things settled at work.

For now, a huge thank you to all my family and friends for their support, well wishes, and congratulations the past week. This has been an amazing past four months of works and I couldn't have got through it without you. THANK YOU!

http://results.active.com/pages/page.jsp?eventLinkageID=20302

DAVID ORTON #275

RESTON, VA

Age: 31 Gender: M

Distance	MAR
Clock Time	3:08:05
Chip Time	3:08:00
Overall Place	73 / 2555
Gender Place	68 / 1573
Division Place	9 / 193
Age Grade	66.4%
7 Mile	50:36
Half Split	1:34:13
18 1 Mile	2:09:44

The Final Week

2009-03-17T09:26:00.003-04:00

So it's come down to this...one last week of taper. The work is done so now the focus shifts to staying relaxed and keeping my head straight. As of today, the weather is looking good and all the pieces are in falling into place for a great weekend in VA Beach.

I'll try to post some more info this week leading up to the race. After Thursday the best source for updates will be my twitter account.

Thanks again to all my family and friends who've provided support and encouragement along this journey.

Monday	03/16/09	Off	0.0
Tuesday	03/17/09	Recovery Run	6.0
Wednesday	03/18/09	7 Miles w/ 2 Mi @ marathon pace	7.0
Thursday	03/19/09	Off	0.0
Friday	03/20/09	5 Miles w/ 6x100m Strides	5.0
Saturday	03/21/09	Recovery Run	4.0
Sunday	03/22/09	Shamrock Marathon	26.2
Week 21 Totals			48.2

Weekly recap: 3/9 - 3/15

2009-03-16T12:07:00.004-04:00

Taper Week #1. This was a nice week of training with a significant drop in total volume. This was the lowest weekly volume going back to November. With only four runs and three days off - I had a number of moments where I didn't know what to do with myself. I was full of energy and wanted to get on with the race. The taper anxiety was beginning.

The key workout this week was my track session on Wednesday. I was supposed to run on the HHS track but the varsity soccer game forced me into the parking lot. I ran around the front of the high school which created a .3 mile loop. Not ideal, but given it was flat and had no traffic, it was the best option. The wind was bad and I honestly lacked the focus while executing the three 1 mile repeats. I ran 6:20, 6:15, and 6:16 which was about 10 to 15 seconds below my goal going into the workout. While I didn't kill the workout, I told myself that this was OK given the proximity to race day.

Sunday was my last 'medium distance' run. I did the 12 miler with Karolina running out on the W&OD. The run went well and I felt solid wearing my race shorts and compression calve guards. I did have one quick scare around mile 8 when I felt a sudden sharp pain in my right foot. I don't know what it was, but for a moment I thought I cracked something in my metatarsal. The pain went away after a few seconds and it left me wondering if I'd just given myself a stress fracture. Ahh the irony... a stress fracture on my last real run one week before the marathon. The pain was gone and when I got home but my paranoia persisted. As of today there is nothing there but I keep convincing myself that my foot feels 'off'. The taper-gremlins are messing with my head...

Below is a recap of my second-to-last week of this marathon jounry. As always, thanks for reading.

Monday	03/09/09	Off	0:00:00	0.0
Tuesday	03/10/09	7 Miles w/ 8x100m Strides. Ran around old north Reston and the W&OD. Started to feel good after 3 miles. Strides became more snappy and I felt more controlled.	0:59:30	7.4
Wednesday	03/11/09	8 Miles w/ 3x1600m @ 5k pace w/ 2 min recovery. Did this at the HHS parking lot b/c the track was taken. Not ideal location, very windy and I lacked my usual pop. Would have liked to have been 15 seconds faster on each interval. 1. 6:21 2. 6:15 3. 6:16	1:10:01	8.8
Thursday	03/12/09	Off	0:00:00	0.0
Friday	03/13/09	5 Miles w/ 6x100m Strides. Did this on the treadmill. Felt great and wanted to do more. Wore my flats to get used to them again.	0:40:48	5.0
Saturday	03/14/09	Off	0:00:00	0.0
Sunday	03/15/09	Medium Distance Run on W&OD. Ran the first three miles with Karolina for WU. Felt great and picked things up to 7:50 pace. Felt good but had some new foot pain after the uphill in Sterling. Kept the average HR at 141 but felt a little beat at the end.	1:37:24	12.1
Week 20 Totals			4:27:43	33.3

Two Weeks to Go = Taper City

2009-03-09T09:39:00.005-04:00

OK -- The volume is really coming down now and I've got three days off this week (yes!). The key workout this week is on Wednesday when I do my final interval session -- 3 times a mile at 5k pace with 2 minutes rest. It seems hard but shouldn't be too bad given the rest interval. Other then that it's strides a 'short' 12 miler on Sunday. I'm starting to get the pre-race butterflies as I approach March 22. The other item I'm focusing on is my nutrition. I need to closely watch what I eat the next couple weeks and make sure I don't put down too many calories as my training effort decreases.

Welcome to Taper City!

Monday	03/09/09	Off	0.0
Tuesday	03/10/09	7 Miles w/ 8x100m Strides	7.0
Wednesday	03/11/09	8 Miles w/ 3x1600m @ 5k pace w/ 2 min recovery	8.0
Thursday	03/12/09	Off	0.0
Friday	03/13/09	5 Miles w/ 6x100m Strides	5.0
Saturday	03/14/09	Off	0.0
Sunday	03/15/09	Medium Distance Run.	12.0
Week 20 Totals			32.0

Weekly recap: 3/2 - 3/8

2009-03-09T09:15:00.006-04:00

This was a recovery week but I have to say I don't feel recovered yet. Things went well overall and I had a three critical workouts which went well.

My track session on Wednesday was very good. Despite running across snow and ice (there was a little ice on the HHS track), I was able to hit my targets for 5x600. I stayed near 5:45 pace and dropped down to 5:39 for the last effort. Legs felt good and my speed/turnover were dialed in. The jog to and from the track in snow and ice was terrible and I was lucky I didn't slip or fall. In hind sight, I should have drove to the track and done the entire run there rather than risk injury this close to my goal race.

The next key workout came on Friday night. I executed a 7 mile tempo run with two miles of warm up and one mile of warm down. The tempo miles started at 7:00 pace and dropped down to 6:50 over the last five miles. This was my first hard run in 'warm weather' and I did feel some additional fatigue. Warm weather efforts have always been challenging for me but I need to get some warm weather acclimation done before Shamrock. There is no telling what the weather will be on race day. It could be rainy and 40 or sunny and 70. I pushed through a few tough patches during the tempo run and finished with strong confidence that I have some speed.

Sunday's long run went well but it seemed 'harder' than normal. Karolina, Reid, Mary Beth and I went to the C&O Canal for this run and I tried to execute a typical pre-race routine. It was a warmer out (70s) and I tried to hydrate as much as possible before running. After a two mile warm up and quick potty stop I settled into 7:45 pace and felt great over the next 10 miles. I paid special attention to nutrition and hydration, using my fuel belt at regular intervals. The last four mile I picked things up a little into the 7:30 range and started to feel the effort. I'm not sure if it was fatigue or dehydration, but my HR was creeping up to the mid 150s when it was normally in the mid-high 140s. I finished well but felt more dead after the run than expected. It was a good effort and it was great to be out running on a beautful warm day with friends.

I ended this week of training feeling a bit dead. The long run on Sunday left me more pooped than normal but overall I still feel great. Next week I have one hard workout remaining and then it's all recovery and strides. So far so good, now the focus starts to shift to my mental game.

Thanks for reading.

Monday	03/02/09	Off	0:00:00	0.0
Tuesday	03/03/09	Recovery Run on the treadmill. Kept things steady at low 8 min pace with some 7:55 mixed in. Felt solid but a little tight in right hamstring.	0:49:50	6.2
Wednesday	03/04/09	8 Miles w/ 5x600m (.37 mile) @ 5k pace w/ 90 sec recovery on HHS track. Very icy conditions so WU/WD were slow. Intervals felt good. 1. 2:06 (5:43 pace) 2. 2:08 (5:47 pace) 3. 2:06 (5:43 pace) 4. 2:07 (5:44 pace) 5. 2:05 (5:39 pace)	1:12:37	8.6
Thursday	03/05/09	Off	0:00:00	0.0
Friday	03/06/09	Tempo run on W&OD. WU first two miles then settled into 7:00 pace. Ran the last miles at 6:50 pace. Felt solid but a hard effort.	1:13:47	10.0
Saturday	03/07/09	4 Miles recovery run around Reston. Felt tight after the tempo run so I took it easy. Hot weather and wasn't used to the heat!	0:35:35	4.3
Sunday	03/08/09	Long Run on the C&O. WU first two miles then settled into 7:45 pace. Felt really good going. Dropped things down to 7:30s for the last 6 miles but started to tire and feel the heat. A solid run but tired at the end.	2:07:52	16.1
Week 19 Totals			5:59:41	45.3

Three Weeks to Go!

2009-03-01T21:09:00.005-05:00

So I'm entering my recovery/taper/race prep phase. After 18 weeks of focused training, now is the time to recovery and prepare for the race. This week start to drops the total mileage down while keeping some speed and tempo. I'll need to focus on the things outside of running like work/life balance and eating right the next couple weeks. The real work is done, now it's time to prepare and focus on the goal. Three weeks to go...

Monday	03/02/09	Off	0.0
Tuesday	03/03/09	8 Mi w/ 5x600m @ 5k pace w/ 90 sec recovery	8.0
Wednesday	03/04/09	Recovery Run	5.0
Thursday	03/05/09	Off	0.0
Friday	03/06/09	4 Mi w/ 6x100m Strides	4.0
Saturday	03/07/09	Tempo Run or Race	10.0
Sunday	03/08/09	Long Run	16.0
Week 19 Totals			43.0

Weekly recap: 2/23 - 3/1

2009-03-01T20:45:00.006-05:00

This was a whirlwind week on a number of fronts. I was coming off the high of a solid half marathon last week when I suddenly became very ill. At some point last weekend, I contracted a nasty infection in my lower intestine. The result was a 4 AM rush to the emergency room following a night of excruciating pain. I was convinced my appendix was about to explode. Thankfully, that wasn't the case. The ER staff were amazing and after some strong pain killers, a CT scan, and 8 hours of care, I was released and sent home. I started a cycle of antibiotics and started to feel myself come around after a few days. Through it all, Karolina was an absolute angel taking care of me. Without her, I don't know how I could have got through it. Also, a big shout out to all my friends who dropped me some well-wishes on Facebook. It was great to see everyone's notes when i got back online.

Training took a back seat the first couple days. I jogged on the treadmill on Tuesday and felt surprisingly good. I had no idea how it would go but I was able to run and didn't have any abdominal pain. If I can run I must be OK right?

Wednesday I ventured to the track to knock out a set of 1200s. I was very careful with this workout. My left hammy was tender after the half marathon and I had no idea how my body might react to a hard effort. The workout went well, thanks in part to the support of fellow triathlete Reid Kiser. Reid met me at the Herndon track and did his workout in parallel to mine. It was so nice to have someone else out there with me...along with the varsity girls lacrosse team... I hit my times on three of the four 1200s. My hammy was hurting on the 3rd repeat so I backed off. I'm within four weeks of the peak race so no need for unncessary risk.

I felt terrible on my Friday night run which cam after a very long day at the office. I was clearly 'off' and it showed across the board. The good news was I rebounded on Sunday with a very good 20 mile long run. Nutrition and pacing were dialed-in and I felt solid the whole way. Karolina even remarked that I looked like I 'ran just 10k' when I got home. The last couple hilly miles hurt, but overall this was a good confidence booster. I was also happy to say goodbye to my last 20 miler before Shamrock.

Details included below. As always, thanks for reading!

Monday	02/23/09	Off	0:00:00	0.0
Tuesday	02/24/09	6 Mile Recovery run on treadmill. Coming off stomach issue so took this very easy and paid special attention to my HR. Felt OK.	0:51:41	6.0
Wednesday	02/25/09	10 Mi w/ 4x1200m (.75 mi) @ 5k pace w/ 2 min recovery. Did this on the HHS track with Reid. Felt some tightness in my left hamstring from the race: 1. 4:33 (6:04 pace) 2. 4:37 (6:10 pace) 3. 4:45 (6:20 pace) - Hamstring tightened up 4. 4:34 (6:05 pace)	1:22:05	10.0
Thursday	02/26/09	Off	0:00:00	0.0
Friday	02/27/09	Easy Run on W&OD. Started late and felt very tired going out. Had to work twice as hard to run normal pace. Backed off and cruised home. Hurting.	1:24:47	10.2
Saturday	02/28/09	Recovery Run on the treadmill. Kept it very easy and steady.	0:34:14	4.0
Sunday	03/01/09	Long Run on W&OD. Started easy with Karolina and slowly got down to 7:5x pace. Felt very good and kept HR down until final few miles. A solid run all around.	2:42:24	20.2
Week 18 Totals			6:55:11	50.5

Race Report: Anheuser Busch Colonial Half-Marathon

2009-02-25T15:36:00.012-05:00

Race: Anheuser Busch Colonial Half-Marathon
Date: Sunday, February 22, 2009
Location: Williamsburg, VA
Race Type: Run - Half Marathon
Age Group: Male 30 - 34
Time: 1:28:53
Overall Place: 63/ 735
Age Group Place: 5 / 43
Comment: A Great Season Opener and Solid Run

Race Report:
This is a special race for me and Karolina for a number of reasons. The start and finish are on the campus of my Alma Mater and it has marked the opening race of the season for us two years in a row. It's a well run event on a challenging course with a convenient 1:00 PM start time.

Like last year, Karolina Mikey, and I drove down to Williamsburg on Sunday morning after a quick breakfast. We left Reston a little after 9:30 AM and after a few potty stops arrived at packet pickup shortly before noon. We got our packets, checked out the expo and went back to the car for some final prep before warming up.

The goal for this race was to test my fitness and 'dry-run' my marathon race execution. I had not raced since the first week in December and was excited to see what I could do after 10 weeks of high quality run training. I was also stocked to run in my new compression racing socks and racing flats. I'd become a big fan of compression gear over the past 6 months and Mikey got me a pair of 2XU Compression Race Socks for Christmas. I'd trained in compression tights all winter and was excited to test out the race socks. This was also my first race in my new Nike Lunar Racers. I'd selected these shoes back in late December and after some lengthy searching, secured a pair from the Running Warehouse. The shoes are racing flats with maximum cushion in a super-lite package. They weigh a little over 5 oz. which is less than half the weight of my current Asics Gel-Nimbus. In addition to this gear, I wore my Craft tri shorts and Team FeXY shirt. This is as close as possible to what I will wear on marathon race day.

I felt that given my performance in training, I should be able to run under 1:30 for a half marathon. This is also in accordance with the 'Matias-Scale' for marathon time prediction -- take your half marathon time, double it, and add 10 minutes. To qualify for Boston (3:10), I'd need to run 1:30. The only other item to consider was the course. The Colonial Half is one tough rolling/hilly run!

Karolina and did our final prep in the car and took off on our warm up. Conditions were windy in the low 40s. I wanted to make sure my legs were warm and loose given the cold. Warm up included a steady jog to the start line plus some strides. I got in a little over a mile and felt solid before the gun. The race was a shotgun start (no chip time) so I tried to get near the line with Karolina. A final kiss to Karolina and then we were off.

The start is a fast down hill with some immediate turns. I saw Mikey at the first corner and gave him a shout as I ran by. The first mile was fast (6:14) but I felt relaxed and steady. I was amazed how fast people took off. This is one of the more competitive half marathons in the areas and I was amazed to see how far ahead the leaders were after the first mile. They must have took off at 4:45 pace! The next couple miles were mostly downhill so I tried to stay relaxed and not go too hard too soon.

My execution plan was to control my effort over the first half and not push the hills. I'd done very little hill training (Shamrock is a flat course) and I was afraid that I might strain my calves if I ran too hard uphill. The first major climb came shortly before mile 4 and I was careful to slow things down and shorten my stride. Lite fast feet was what I repeated in my head as I watched the people around me pound up the hill. It was a little disheartening to see people pulling away but I tried to remain focused on my individual effort. I yo-yoed with a couple of guys over the next few miles out to the turnaround. I felt really solid running in the 6:30-6:50 range. I didn't check my watch much during the race and focused on feel.

I hit the turnaround following a length climb and tried to relax during the gradual decent through Kingsmill. As I ran through the neighborhood, I felt the wind for the first time and even had a slight chill. This seemed odd since I rarely felt cold during races given my high body temp. I spotted a few runners ahead of me and tried to rachet things up a little as I made my way towards mile 8. Around mile 8 we rejoined the country road path and made the trek back to Colonial Williamsburg. I slowed down again as I hit the hills again and started to feel some fatigue. I tried to stay comfortable and settled into 6:5x pace.

I hit the 10 mile mark in 1:06.10 which was a full minute faster than my PR from last season. I knew I was running well so I tried to stay focused and maintain my pace. Like last year, things were going well until the final climbs at mile 12 and 13. I hit the climb and knew I couldn't push the pace. In fact, I was hurting so I backed off. Looking at my splits, I really slowed down running 7:22 and 7:12 over the final two miles. I wish I'd had more in the tank to finish stronger, but the hills took too much out of me and I was spent. In hindsight, I might have benefitted from a Gu or HammerGel at the 10 mile mark. I was clearly out of gas and I only had a few cups of water during the race.

I ran strong through campus towards Willam & Mary Hall. I thought about all the times I'd walked around the campus and how nice it was to back at W&M. I powered into the stadium and saw the clock read 1:28:xx, an 8 minute PR. I was so happy to see a sub 90 minute time on the clock given my goal to run 3:10 in March. I walked through the finish chute and grabbed some drinks from the volunteers. I caught up with Eddie Valentine, (a former coworker and super-fast marathoner) who ran a solid 1:19 despite stopping to re-tie his shoes a couple times. It was great to see him and some other old acquantences in the finishing area. I found Mikey in the stands and he through me my recovery bottle. I few moments later Karolina came across the line in 1:41! She was nervous about her form going into the race -- but it didn't stop her from running a PR by 3 minutes!

We collected our gear, showered up in the W&M locker room, and grabbed a couple beers courtesy of the race sponsor. Per tradition, we stopped at the Cheese Shop on our way home to have a couple sandwiches with world famous house dressing. It was another perfect end to a great season opener.

Below is the data from the race.

Miles	Split Time	Total Time	Heart Rate	Pace	Notes
1.00	0:06:14	0:06:14	153	0:06:14	Quick start, mostly downhill
2.00	0:06:27	0:12:41	163	0:06:20
3.00	0:06:17	0:18:58	163	0:06:19	Long downhill
4.00	0:06:48	0:25:46	164	0:06:26	Long uphill
5.00	0:06:31	0:32:17	165	0:06:27
6.00	0:06:45	0:39:02	166	0:06:30
7.00	0:06:36	0:45:38	164	0:06:31	Cruising - felt great
8.00	0:06:52	0:52:30	166	0:06:34	Hills again
9.00	0:06:41	0:59:11	166	0:06:35
10.00	0:06:59	1:06:10	167	0:06:37	A PR for 10 miles!
11.00	0:06:57	1:13:07	163	0:06:39	Hills - tried to stay relaxed
12.00	0:07:22	1:20:29	164	0:06:42	Brutal hills - turned it off
13.00	0:07:12	1:27:41	164	0:06:45	Held steady - hurting
13.11	0:00:59	1:28:40	168	0:06:46	Finished strong
Final		1:28:53		0:06:46

Some key points and lessons learned from the race:
- I'm on target for my BQ attempt at Shamrock
- I should carry a gel for my next half marathon
- Don't push the hills during a race without proper training and preperation
- The racing flats and compression socks worked great and will be used at Shamrock

Thanks for reading.

Weekly recap: 2/16 - 2/22

2009-02-25T15:03:00.002-05:00

This was a very solid week of training that ended with a strong performance at the Anheuser Busch Colonial Half-Marathon. I'll recap the race in a later post with a detailed report and some pace/HR data. For now, here are the stats from last week.

Monday	02/16/09	Off	0:00:00	0.0
Tuesday	02/17/09	8 Miles w/ 5x600m (.37 mile) @ 5k pace w/ 90 sec recovery. Did this on the HHS track at night and felt great. Stride was comfortable with quick turnover: 1. 2:08 (5:47 pace) 2. 2:06 (5:43 pace) 3. 2:07 (5:43 pace) 4. 2:05 (5:38 pace) 5. 2:04 (5:37 pace)	1:05:27	8.0
Wednesday	02/18/09	Easy Medium Distance Run on W&OD. Very windy. Kept things easy and relaxed given soreness from intervals the day before. Solid run. HR 141.	1:32:17	11.5
Thursday	02/19/09	Off	0:00:00	0.0
Friday	02/20/09	Easy Medium Distance Run on W&OD. Held back and kept HR in mid 130s. Felt OK but very cold and windy.	1:23:41	10.3
Saturday	02/21/09	4 Mi w/ 4x100m Strides on Treadmill. Felt good and ready to run fast.	0:32:54	4.0
Sunday	02/22/09	1.1 Mi warm up w/ strides. Race - Anheuser-Busch Colonial Half Marathon -- 1:28:53, HR 164, 6:46 pace	1:35:00	14.2
Week 17 Totals			6:09:19	48.0

Week 16 Schedule

2009-02-16T10:05:00.003-05:00

This is going to be fun and challenging week. I've got some shorter speed work on Tuesday and my usual mid-distance runs on Wednesday and Friday. The fun starts on Sunday when I race for the first time this year at the Colonial Half Marathon. It's a challenging half marathon on a cross-country style course with rolling hills. It's going to be another good test of form before going into the final four weeks of marathon prep.

Monday	02/16	Off	0.0
Tuesday	02/17	8 Mi w/ 5x600m @ 5k pace w/ 90 sec recovery	8.0
Wednesday	02/18	Easy Medium Distance Run	11.0
Thursday	02/19	Off	0.0
Friday	02/20	Easy Medium Distance Run	10.0
Saturday	02/21	4 Mi w/ 6x100m Strides	4.0
Sunday	02/22	Race - Anheuser-Busch Colonial Half Marathon	17.0
Week 17 Totals			50.0

2/15 Long Run Review

2009-02-16T09:31:00.004-05:00

This was another 'race simulation' long run. The idea was to mimic the pacing and nutrition on similar course to race day. I went back out to the C&O Canal path which has a similar profile to Shamrock. Karolina took off on her 12 mile run and I followed after her on my 18 mile run.

I started off well, running the first mile in a relaxed 7:32 -- exactly like I want to on race day. Although it is 20 seconds slower than my goal pace, I am a firm believer in starting slow and settling in at the beginning of the race. This allows my HR to slowly rise to the low 150s rather than push too hard too soon.

The first few miles went well except my Fuel Belt was bouncing all over the place. This happens sometimes but today was really bad. One of my bottles ejected and I had to stop to pick it up. At that point I decided to carry it rather than keep it in the belt. Despite these distractions, I stayed on pace and kept my HR in the low 150s.

Approaching MD Great Falls, my HR jumped about 5 BPM given from miles 5-6. It was good to see that following those minor hills, I was able to bring my HR back down to the low 150s. Nutrition was good, hydration was good, legs felt good. Overall things were really good...until mile 14.

Then the one thing I dread hit me around mile 14...GI cramps. I had no choice but to run off the trail and make a pit stop. Although the whole thing took less than a minute, it was very hard to get back into my rhythm once I started running again. I really hope this doesn't happen on race day. I need to pay special attention to what I eat the night before...

I ran strong the rest of the way and finished up feeling solid but not great. Could I keep this (7:11 pace) up for another 8 miles? That's the magic question that I'll answer in late March. For now, confidence is high.

Miles	Split	HR
Mile 1	0:07:32	139
Mile 2	0:07:11	149
Mile 3	0:07:13	152
Mile 4	0:07:14	154
Mile 5	0:07:11	157
Mile 6	0:07:14	159
Mile 7	0:07:13	153
Mile 8	0:07:13	154
Mile 9	0:07:13	154
Mile 10	0:07:08	154
Mile 11	0:07:07	154
Mile 12	0:07:08	155
Mile 13	0:07:03	156
Mile 14	0:07:06	157
Mile 15	0:07:11	159
Mile 16	0:07:10	158
Mile 17	0:07:10	161
Mile 18	0:07:05	161
	2:09:22	155

Weekly recap: 2/9 - 2/15

2009-02-16T08:21:00.002-05:00

This was a very good week of training. I hit all my workouts and felt solid from Wednesday through Sunday. The interval session on Wednesday went well despite running in the dark on Herndon High's track. The highlight was the long run on Sunday where I held my goal pace for 18 miles. This was a big confidence booster as I go into the final 2-3 weeks of hard training and then taper.

Next week I'm racing the Colonial Half Marathon on Sunday. It should be a great test of fitness on a challenging course.

Monday	02/09/09	Off	0:00:00	0.0
Tuesday	02/10/09	Easy Run on the W&OD. Didn't feel so hot during this run. Stride felt off and my stomach felt funny. Did a couple strides on the second half and felt a little better. Ran a little slower than normal given my HR.	1:10:02	8.6
Wednesday	02/11/09	9 Miles w/ 5x1000m (.65) @ 5k pace w/ 2 min recovery. Did this on the Herndon High Track. Felt really good despite no lights and high winds. 1. 4:01 (6:11 pace) 2. 3:58 (6:06 pace) 3. 4:01 (6:11 pace) 4. 4:04 (6:16 pace) 5. 4:05 (6:17 pace)	1:16:23	9.6
Thursday	02/12/09	Off	0:00:00	0.0
Friday	02/13/09	Easy Medium Distance Run on W&OD. Felt really good. Stride was dialed in and effortless. Ran 7:50s with HR in low 140s.	1:36:45	12.1
Saturday	02/14/09	Recovery Run on treadmill. Kept things easy at 8:15 pace. First run in Lunar Racers and felt good.	0:41:45	5.0
Sunday	02/15/09	18 Miles @ marathon pace. Huge run. Tried to recreate the race plan with a relaxed first mile and then settling into pace. Had some issues with Fuel Belt but overall a great run. Only blemish -- GI stop at mile 15. Avereged 7:11 and 155 BPM.	2:09:58	18.1
Week 16 Totals			6:54:53	53.4

Week 16 Schedule

2009-02-12T12:29:00.004-05:00

This is going to be a tough week. The track session on Tuesday will be the longest speed session this year. I will likely do this workout on the track. The second key workout will come on Sunday when I execute another 'race simulation'. This time I will be running up to 14 miles at race pace (7:10-7:15). Like before, I will knock this out on the C&O Canal to avoid road crossing and simulate the flat terrain at Shamrock.

Monday	02/09/09	Off	0.0
Tuesday	02/10/09	Easy Run	8.0
Wednesday	02/11/09	9 Miles w/ 5x1000m (.65) @ 5k pace w/ 2 min recovery	9.0
Thursday	02/12/09	Off	0.0
Friday	02/13/09	Easy Medium Distance Run	12.0
Saturday	02/14/09	Recovery Run	5.0
Sunday	02/15/09	17 Mi w/14 Mi @ marathon pace	17.0
Week 16 Totals			51.0

Weekly recap: 2/2 - 2/8

2009-02-12T08:50:00.004-05:00

Total Runs: 4
Total Mileage: 48.8
Total Time: 6:32:01

This was a solid of week of training with a little vacation mixed in. The week started out well with a solid speed session that was a little too fast. It must have been the cold wind that made me want to get it over with as soon as possible. While it was fun to knock out 600s at sub 6 min pace, the overall benefit did not exceed the risk of injury. I need to be careful going forward not to push my speed/track sessions too hard.

I bumped up my long run (17 miles) from Sunday to Friday to accommodate our weekend Ski trip to Cannan Valley. The run went well and I was able to hold sub 8s after a couple warm up miles. The ski trip was a blast, but my legs felt it on Saturday and Sunday. Rather than risk anything, I bagged my recovery run on Saturday and took things easy on Sunday. Overall it was a great week of running and skiing.

Monday	02/02/09	Off	0:00:00	0.0
Tuesday	02/03/09	8 Miles w/ 5x600m (.33 mile) @ 5k pace w/ 90 sec recovery. Did this on the W&OD at night in the bitter cold with a nasty headwind during the odd intervals: 1. 1:55 (5:49 pace) 2. 1:51 (5:38 pace) 3. 1:57 (5:55 pace) 4. 1:53 (5:45 pace) 5. 1:58 (5:59 pace)	1:02:22	7.8
Wednesday	02/04/09	Easy Medium Distance Run on the W&OD. Very cold and windy. Didn't feel great until the final 5 miles. Ran the last 2 miles hard. Solid run but felt beat at the end.	1:29:49	11.4
Thursday	02/05/09	Off	0:00:00	0.0
Friday	02/06/09	Long Run on W&OD. Moved up from Sunday due to the ski trip. Felt solid. Warmed up the first few mile then ran 7:50s for the next 13. HR was in the high 140s low 150s.	2:20:56	17.6
Saturday	02/07/09	4 Mi w/ 6x100m Strides - Missed this workout. Was too tired to run after 6 hours of skiing.	0:00:00	0.0
Sunday	02/08/09	Medium Distance Run. Did this after the ski trip. Legs were tired so I kept things easy and ran in the low 8s with HR in low 140s.	1:38:54	12.0
Week 15 Totals			6:32:01	48.8

Week 15 Schedule

2009-02-03T16:57:00.004-05:00

This week I start to add more speed work to my volume. I'll repeat the 5k-pace workout I did on 1/21 with five 600 meter efforts. Strides and a tempo run will round out another 50 mile week.

Monday	02/02/09	Off	0.0
Tuesday	02/03/09	8 Mi w/ 5x600m @ 5k pace w/ 90 sec recovery	8.0
Wednesday	02/04/09	Easy Medium Distance Run	11.0
Thursday	02/05/09	Off	0.0
Friday	02/06/09	4 Mi w/ 6x100m Strides	4.0
Saturday	02/07/09	Tempo Run or Race	10.0
Sunday	02/08/09	Long Run	17.0
Week 15 Totals			50.0

Weekly recap: 1/26 - 2/1

2009-02-03T08:49:00.003-05:00

Total Runs: 5
Total Mileage: 56.2
Total Time: 7:45:53

This was a challenging week. I hit my peak mileage for the marathon build and ended the Endurance/Lactate Threshold cycle. The only wrinkle came from the one thing I couldn't control, the weather. Tuesday and Wednesday brought snow and ice which pushed my training back on the treadmill. While not the end of the world, I would have preferred to do my Tuesday lactate threshold workout on the road. The ice did not melt until Sunday which made Friday's 12 miler a challenge. Given the black ice on the W&OD, I could never maintain a consistent pace or stride. While I still hit my goal mileage and nailed my workouts, I feel that the quality was lacking.

Sunday was my second 20 mile run in three weeks. The weather was looking great and I left around 11 AM after my usual pre-run breakfast. Despite a GI stop at mile 4, I felt solid and settled into 7:55/8:05 pace. After about two hours, I slowly started to overheat. The temperature had risen almost 10 degrees since I started and my tights, baselayer, and long sleeve were way more than I needed. I slowed down the last couple miles and stopped for water to rehydrate. I made it home fine and quickly downed my recovery drink and 32 oz. of Gatorade Endurance. It was a solid long run but I wish I'd dressed better for the conditions. Another lesson learned at the end of solid week of training.

Monday	01/26/09	Off
Tuesday	01/27/09	6 Miles w/ 6x100m Strides. Did this on the treadmill due to weather. Felt ok the whole way cruising at 8:00 pace with strides at 6:15 pace.	0:52:28	6.2
Wednesday	01/28/09	12 Miles w/ 7 Miles @ half marathon pace. Did this on the treadmill due to weather. Ran threshold at 6:50 pace with HR at 165-171. Started to bonk and had some GI issues towards the end requiring two quick stops. Overall, I was wasted after this workout.	1:36:18	12.0
Thursday	01/29/09	Off
Friday	01/30/09	Easy Medium Distance Run. Did this on the W&OD in trail shoes. Very icey and difficult to get into a consistent pace. Hard run.	1:42:57	12.0
Saturday	01/31/09	Recovery Run on the treadmill. Kept things steady and easy at 8:20 pace. Felt OK.	0:49:43	6.0
Sunday	02/01/09	Long Run on W&OD. Overdressed and the temp went up into the 50s. Felt great going out, had a quick GI stop at mile 4, and held 8:00s/7:50s until last couple miles.	2:44:27	20.0
Week 14 Totals			7:45:53	56.2

Week 14 Schedule

2009-01-25T19:58:00.003-05:00

This is a big week of running. It includes two 12 mile runs, one with 7 miles of threshold, and a 20 mile long run before the Super Bowl. If I get through everything, it will be the highest weekly mileage of this training cycle.

Monday	01/26/09	Off	0.0
Tuesday	01/27/09	6 Mi w/ 6x100m Strides	6.0
Wednesday	01/28/09	12 Mi w/ 7 Mi @ half marathon pace	12.0
Thursday	01/29/09	Off	0.0
Friday	01/30/09	Easy Medium Distance Run	12.0
Saturday	01/31/09	Recovery Run	5.0
Sunday	02/01/09	Long Run	20.0
Week 14 Totals			55.0

Weekly recap: 1/19 - 1/25

2009-01-25T19:49:00.004-05:00

Total Runs: 5
Days Off: 2
Treadmill Miles: 5.0
Total Mileage: 44.8
Total Time: 6:06:44

This was an enjoyable recovery week. There was only one workout with some intervals on Wednesday which I knocked out using the Garmin 305. The other highlight was my return to the pool. I got in two practices with the Reston Masters. Although I hoped out during the main IM sets, I still managed to get in 3000+ meters a session. I'll try to keep swimming going forward for recovery. Longish run on Sunday was nice but I felt a bit dead at the end. I should have taken in some calories when running for almost two hours. Next week is going to be huge.

Monday	01/19/09	Off
Tuesday	01/20/09	Easy Run on the W&OD. Felt good going out but held back and didn't push. Kept HR in high 130s, low 140s and ran steady. Had some GI cramping at mile 6 but hung on to get home.	1:09:34	8.6
Wednesday	01/21/09	8 Miles w/ 5x600m (.33 mile) @ 5k pace w/ 90 sec recovery. Did this on the W&OD at night in the bitter cold. Felt OK and logged solid efforts: 1. 2:05 (6:20 pace) 2. 1:59 (6:01 pace) 3. 2:01 (6:09 pace) 4. 1:58 (5:59 pace) 5. 2:00 (6:04 pace)	1:03:42	7.8
Thursday	01/22/09	Recovery Run on the treadmill. Kept things steady and easy at 8:20 pace. Felt good.	0:43:00	5.1
Friday	01/23/09	Off
Saturday	01/24/09	8 Mile Run with Karolina on the W&OD in the snow showers. Skipped the strides. Nice relaxing run.	1:12:12	8.4
Sunday	01/25/09	Long Run on the W&OD. Felt good going out but had some GI issues around 4 miles. Once corrected things continued well. Felt a little beat from not eating at the end but overall a good run.	1:58:16	14.8
Week 13 Totals			6:06:44	44.8

Week 13 Schedule

2009-01-19T14:22:00.000-05:00

Hello everyone. Below is my schedule for this week. Gotta love recovery week!

Monday	01/19/09	Off	0.0
Tuesday	01/20/09	Easy Run	8.0
Wednesday	01/21/09	8 Mi w/ 5x600m @ 5k pace w/ 90 sec recovery	8.0
Thursday	01/22/09	Recovery Run	5.0
Friday	01/23/09	Off	0.0
Saturday	01/24/09	8 Mi w/ 8x100m Strides	8.0
Sunday	01/25/09	Long Run	14.0
Week 13 Totals			43.0

Weekly recap: 1/12 - 1/18

2009-01-19T09:45:00.002-05:00

Weekly recap: 1/12 - 1/18
Total Runs: 5
Days Off: 2
Treadmill Miles: 6.0
Total Mileage: 48.8
Total Time: 6:20:36

This was a very solid week of training. The week started off well with solid recovery from last week's 20 miler. The mid-distance run on Wednesday was very tough due to bone chilling weather on the W&OD. The key workout was Sunday's 15 mile marathon-pace time trial (noted earlier). Next week is recovery as I transition to more speed work.

Monday	01/12/09	Off
Tuesday	01/13/09	Easy Run on the W&OD. Felt fresh going out and ran steady at 8:00 pace. Legs were too fatigued from Sunday and my HR stayed in the low 140s.	0:52:43	6.6
Wednesday	01/14/09	Easy Medium Distance Run. Ran out on the W&OD to Rt. 28 and back. Brutal cold and windy. Last half was really tough and HR crept up a bit at the end. Overall averaged right on 8:00 pace. A solid effort that left me tired.	1:52:24	14.0
Thursday	01/15/09	Recovery Run on treadmill. Kept things easy at 8:30 pace and felt relaxed the whole way.	0:51:06	6.0
Friday	01/16/09	Off
Saturday	01/17/09	7 Mi w/ 6x100m Strides on the W&OD. Very cold out but felt OK. Started easy and settled into 8:00 pace. Strides felt good but the cold limited my speed.	0:56:57	7.1
Sunday	01/18/09	15 Mi w/ 12 Mi @ marathon pace. Breakthrough run. Felt great from the start and settled into 7:05 pace. Stayed consistent with average HR of 155	1:47:26	15.1
Week 12 Totals			6:20:36	48.8

1/18 Long Run Review

2009-01-18T16:58:00.004-05:00

OK - On Sunday I had a 15 mile run scheduled at goal marathon race pace. I went into it the same way I will on race day. I got a good nights rest, ate my usual bowl of cereal for breakfast along with some coffee, and tried to stay relaxed. Given the weather (low 30s) I wore full tights which hopefully won't be the case on race day in March. I also opted for my fuel belt again with three flasks of HEED and one flask of Hammer Gel (diluted with water).

Overall, this was another break-through workout. I exceeded my expectations and felt absolutely awesome. Below are my splits and HR data taken from my Garmin Forerunner 305 during the run.

Miles	Split Time	Heart Rate
1.00	0:07:48	137
2.00	0:07:20	147
3.00	0:07:05	152
4.00	0:07:10	153
5.00	0:07:03	156
6.00	0:07:03	158
7.00	0:07:04	156
8.00	0:07:06	154
9.00	0:07:02	156
10.00	0:07:01	156
11.00	0:07:05	156
12.00	0:06:59	158
13.00	0:07:05	159
14.00	0:07:07	160
15.00	0:06:59	160

Total: 15 Miles, 1:47:26, Avg HR 154, Avg Pace 7:08

This was an excellent run overall. I was surprised how well I ran and that I maintained a steady HR in the mid-to-high 150s. I had a few key takeaways coming out of the workout.

I am comfortable running low 7 min pace with my HR in the high 150s when the course is flat.
I paced the run very well but could have run about 5 seconds per mile slower during the first few miles (7:15).
On race day, I should start my race off a little slower to keep things near 7:10-7:15 pace through the first 13.1 mile.
My hydration and nutrition plan worked well for this run. When I finished I felt solid and not 'dead' but I think I need to take more gels and Endurolytes on race day given the warmer temp.
Running relaxed is key.

This was a great key workout. I tried to recreate my mental and physical pre-race routine and really test my fitness. The results turned out to be excellent and they've given me confidence going forward with my preparation for Shamrock.

Thanks for reading.

HOLD FAST

2009-01-14T15:48:00.008-05:00

OK - so I'm 11 weeks into my marathon training cycle with 10 weeks to go. Since October 27 I've run 399 miles in 54 hours and 30 minutes. Going back to the original schedule, I've only missed two run workouts totaling 9 miles.

Overall, I'd assess my training and condition as very good. I can say that I haven't been this consistent in my running in a long time. This gives me a lot of confidence as I move into the second half of my training cycle.

I just need to "HOLD FAST".

Weekly recap: 1/5 - 1/11

2009-01-12T12:40:00.001-05:00

Total Runs: 4
Days Off: 3
Treadmill Miles: 6.0
Total Mileage: 49.4
Total Time: 6:44:37

This was a challenging week on a number of fronts. Not only did I have a challenging run schedule, I also was out of town for work in King of Prussia, PA. Ultimately this resulted in juggling some workouts and led to an injury scare.

The week started off well with some recovery and a 6 mile treadmill run at the hotel gym. From there, my workouts were switched around to accommodate work and I ended up doing a 12 mile and 11 mile threshold run back-to-back once I got home (skipping the scheduled day off). During the threshold run I tweaked my left calve. I was able to run home but there was a noticeable knot in my calve. To avoid any risk of making things worse, I bagged my 5 mile recovery run on Saturday and rest for Sunday. Instead, I did some active stretching and maintained some compression on my lower leg.

My long run on Sunday was scheduled for 20 miles. I decided to go out easy and assess how my leg felt at 2, 4, and 6 miles. If there was any pain or discomfort, I'd quit. If not, I'd press on to get in 20. I started running with Karolina on the W&OD trail and felt surprisingly good. The time off and stretching must have helped because I felt no pain. I started easy with Karolina and then settled into low 8 min mile pace. The weather was cold and windy but overall I felt comfortable until about 9 miles when I had to make a potty stop at Smith's Switch Station. Once done I made my way back to Reston and maintained a steady pace with my HR comfortably in low Zone 3. I picked things up a bit and ran the last four miles in the high 7s. Overall it was an excellent long run. I didn't run as fast as last week (7:40s vs 8:09s) but I felt more relaxed and fresh afterwards. Most importantly, my leg felt OK giving me some confidence that I avoided a potential injury.

This week is going to be challenging with more high mileage running and some long marathon-pace efforts. Hopefully the weather will cooperate and allow for some good conditions for fast training.

Thanks for reading.

Weekly Recaps and Happy New Year

2009-01-12T10:37:00.003-05:00

Happy New Year everyone! I hope everyone rang in the new year with some Champaign and set a few resolutions/goals for 2009.

I apologize for the lack of updates. I decided to take some time off from my computer during the holidays. Below is a recap from the past few weeks.

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Weekly recap: 12/29 - 1/4
Total Runs: 5
Days Off: 2
Treadmill Miles: 10.0
Total Mileage: 51.9
Total Time: 6:53:22

This was the first week over 50 miles. The focus has started to shift from base to muscle endurance so the overall pace of the workouts increased to 80% to 90% of goal marathon pace. The key threshold workout on Tuesday included 5 miles at threshold. It was a hard session but I ran well at 6:50 pace. Looking back it was more of a mental-toughness session than anything.

I did my recovery runs on the Pink Trail in Reston and made a decision to do all future recovery runs on the treadmill. The reason is to minimize impact and also control the environment. As much as I like running out on the Reston paths, I find that the frequent hills, twists, and turns don't allow for a relaxed recovery run. In an effort to limit the risk of injury, I'm moving to the deck for all future recovery runs.

The breakthrough this week came during my long run on Sunday. Karolina and I ran on the C&O Canal trail and I tried to closely mimic my race day nutrition. I wore a Fuel Belt and took off running north from Locke 9 towards MD Great Falls. I felt fantastic on the long, straight, and flat gravel trail. I settled into 7:35 pace and stayed consistent and relaxed for the next 14 miles. Nutrition was perfect with a steady stream of Endurolytes, Heed and Hammer Gel. I made it back to Locke 9 and started to feel the efforts of the run. I slowed down a little over the last three miles and finished a little short of my 18 mile goal. In the end I ran 17.2 miles at 7:40 pace with an average HR of 154. I was within 30 seconds of my goal marathon pace and felt pumped after the solid effort.

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Weekly recap: 12/22 - 12/28
Total Runs: 4
Days Off: 3
Treadmill Miles: 0.0
Total Mileage: 34.7
Total Time: 4:45:18

Recovery week! This was well timed with the Christmas holiday. I took things very easy and did all the runs outdoors. I did miss one workout (4 mile recovery run) on Saturday which dropped the weekly mileage a bit. Overall it was an excellent 'down' week and my legs felt rested and injury free.

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Weekly recap: 12/15 - 12/21
Total Runs: 5
Days Off: 2
Treadmill Miles: 19.0
Total Mileage: 46.0
Total Time: 6:25:52

This was my last 'base' training week. It went well overall with the highlight being the threshold workout on Friday. It was a 9 mile run with 4 miles at threshold. I ran the four miles at 6:50 pace and kept my HR in the low 160s. In hind sight I might have been able to run it faster but the overall effort was solid. The 17 mile long run on Sunday didn't go too well. I ate too soon before running and overdressed for the conditions. It resulted in overheating and a much slower effort overall. Overall a solid base training week.

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I'll get back to regular weekly posts and recaps going forward. Thanks for reading.

Finding the Right Shoes

2008-12-16T17:15:00.004-05:00

So here's a short story about finding the right shoes.

One item that gets a lot of attention from marathoners is shoes. This is a no-brainer since it's the #1 piece of equipment for all runners. So what happens when you find the right pair of shoes and the brand discontinues or 'updates' them?

This was an issue I faced up until last weekend. Since last spring I've been running in the Asics Gel-Nimbus 9 shoe. According the the website, the shoe is described as:

ASICS' top-of-the-line cushioning shoe, the GEL-Nimbus® 9 features a Space Trusstic System® for more efficient foot function, a Biomorphic Fit Upper, and the extreme lightweight comfort of a Solyte® midsole.

What this really means is it's a shoe with minimal support or motion control and lots of cushioning. Although a little heavy at 12.4 oz, it's a solid training shoe and also the same shoe that I wore for the Baltimore Marathon.

So I was a happy man until Asics 'updated' the shoe to the version 10.0. This presented a few problems and one big opportunity. The problem was now I needed to adapt to a new shoe that might include a few new 'features' and a new fit. It might turn our better, it might also make the shoe worse for my foot. The opportunity was that with some luck, I might find some Nimbus 9s on sale as stores make room for the new version.

When it came time to get some new shoes (I usually replaced my shoes after 350+ miles), I checked the usual online shops but could not find any size 10.5 Nimbus 9s! I was resigned to paying full retail for a new pair of 'updated' shoes that might or might not work...

Luck struck in the least likely place last Saturday when I happened to walk around my local Modell's Sporting Goods shop. Modells isn't a place known for high-end running shoes so I was shocked to see my Nimbus 9s on the wall at a huge mark down. I asked if they had any 10.5 and the manager pulled out two pairs. I grabbed both boxes, confirmed the shoes inside, and went for the register. I think the manager had never seen someone grab two boxes of the same pair of shoes and run for th register without trying them on. The ulitmate bonus of finding these discontinues shoes came when they were rung up. Not only were they on sale, the attendent took another $15 off as part of a Christmas sale. I got the shoes for $50 when the original retail was $120. Christmas came early!!!

Thanks for reading.

Weekly recap: 12/8 - 12/14

2008-12-16T16:54:00.004-05:00

Total Runs: 5
Days Off: 2
Treadmill Miles: 4.0
Total Mileage: 43.9
Total Time: 6:08:00
Other: Two RMST swim practices

This was a another good week of training. My mid-week long run didn't go well due to a lack of calories and warmer temperatures. I noted that I will need to carry fluids and calories for any run over 10 miles. My 8 mile 'stride run' went really well and my 15.8 mile long run was also a success (thanks to Mikey running with me for 12 miles). I didn't feel overly broken down or exhausted which is a very important as I continue to increase my mileage.

Weekly recap: 12/1 - 12/7

2008-12-08T10:47:00.002-05:00

Total Runs: 6
Days Off: 1
Treadmill Miles: 16.0
Total Mileage: 42.7
Other: Two RMST swim practices, one trainer ride, one 10k running race

This was a very good week of training. It was my first week over 40 miles and it included a 10k race. I was also able to get in over two hours of swimming and one indoor bike ride. My long run was broken up by the 10k race on Sunday. Rather than a straight 13 miler I ran a 1.5 mile warm up, 6.2 mile race, and then a 6.1 mile cool down run back home for a total of 13.8.

Race Report: Fall Into Winter 10k

2008-12-08T10:38:00.005-05:00

Race: Fall into Winter 10K
Date: Sunday, December 7, 2008
Location: Reston, VA
Race Type: Run - 10 km
Age Group: Male 30 - 34
Time: 0:41:48
Overall Place: 15 / 210
Age Group Place: 1 / 7
Comment: Wicked Cold

Race Report:
I signed up for this race to test my current run fitness. I wanted to hold below my goal Half Marathon pace (6:50) while feeling relaxed and strong. In summary, I met my goal but would have liked to run a little bit faster.

Pre-Race went well despite some linger 'effects' from the RMST Christmas party the night before. I met my youngest brother at the Reston Community Center and did a 1.5 mile warm up with some strides. It was very cold (low 20s) with a nasty wind adding to the discomfort. I wore my Nike compression top, race tights, and opted to wear my Asics Nimbus training shoes rather than racing flats. I felt OK during the warm up but not great.

The race started on time without issue. The first 200 meters were straight down, then back up before settling into a gradual downhill to the 5k mark. I made an effort to go out easier than normal and stay relaxed over the first 5k. My plan worked well and I felt great over the first 3 miles. Having a rolling downhill and tailwind helped a lot too. I kept my HR in the mid 160s and went through the 5k just below 20 minutes.

The second half consisted of a rolling uphill and a nasty headwind over the last two miles. I tried to ratchet things up a notch running up Glade Drive but found that the course slowed me down a little. Despite my harder effort, I ran almost 20 seconds per mile slower over the next two miles at 7 min/mile pace. (Note: I don't check my watch during the race so I had no idea how 'fast or slow' I was running until the finish.) I think my slowed pace was more the result of a lack of 'running strength' than anything else. I honestly felt good over mile 4 and 5 but I lacked the power during the rolling uphills. This highlights my need for increased leg strength. All of my treadmill and W&OD runs are mostly flat so that helps explain my lack of power when running uphill.

The final mile was back down South Lakes Drive to Colts Neck and the finish line. This final mile was partly uphill and had a nasty headwind. Looking at my splits, I maintained my pace (adding only 6 seconds) but I remember 'suffering' a lot more than on Glade. The headwind really got to me, chilling me to the bone. I remember this section as a test of mental toughness. I think I handled it well, but I also remember a few moments where I lost my focus and slowed down. It was a good test but I still have work to do in this arena.

The final stretch went well and I was able to pick up my pace (6:30) over the last .2 miles. Even with an uphill finish I felt solid through the line. I was a little disappointed with my final time of 41:48 (6:44) which was right on my PR. Using the Jack Daniel's VDOT from my 5k the week before, I should have run about one minute faster. There are a number of factors that might have contributed to my slower time (lack of sleep, cold, wind, rolling uphills) but I tend to look past those factors and focus on the results. If viewed from the lense of my goal marathon pace, I was right on.

I think my overall effort for this race solid. I took it out at a controlled level of effort and was able to run well despite some harsh conditions. I'm still hungry to run another race this season which will likely come around New Years. It was also another great occasion to hang with family and friends. Karolina's support was critical to my success on this day. Her cheers and support helped keep me warm and motivated. It was also great to see my brother and Mike Sevier race one last time (taking 4th and 3rd overall). Both Mike's ran fast races and were a big motivation. It was also great catching up with Kevin (great race in 40:18), Tony, and the other Reston Runners.

Splits and HR details below.

Mile 1 - 6:18 HR: 158 - Quick split but felt relaxed
Mile 2 - 6:22 HR: 166 - Nice downhills and tailwind
Mile 3 - 6:38 HR: 169 - Flattened out with a climb up and down Twin Branches
Mile 4 - 6:59 HR: 171 - Rolling uphills on Glade
Mile 5 - 6:59 HR: 171 - Rolling uphills on Glade and Soapstone
Mile 6 - 7:05 HR: 171 - Back down Southlakes, cold headwind
Mile .2 - 1:23 HR: 171 - Strong downhill/uphill finish

Total 41:48 HR: 168

Thanks for reading.

The Pfitzer 18/55 Plan

2008-12-04T13:06:00.006-05:00

One question I had going into my training cycle was which training plan to follow. Should I make one up, purchase one, find one online, or some combination of all three. After some research and excellent feedback from my friends, I decided to follow a modified version of Pete Pfitzinger's 55/18 plan. The plan is based on an eighteen week schedule with a peak mileage of 55 miles. Pete Pfitzinger developed the plan with Scott Douglas in their book Advanced Marathoning.

What I like about the plan is the simplicity. There are no major formulas or heart rate zones. The focus is on consistent training, recovery, pacing, and build-up. Recovery includes two full days off a week which is something I've fought with internally. I've always felt that I need to run 6 days a week. While this might be true at lower volumes, it doesn't translate well to longer training sessions. With a mid-distance and long run each week, ample recovery is critical to staying injury free.

In this plan, speedwork is centered around current 5k pace, half marathon pace, and goal marathon pace. Certain workouts include sets of 100 meter strides to help leg turnover. Overall, it's a simple but challenging plan.

This blog, appropriately named The Road to Boston, includes a few of the Pfitzinger plans in a useful web interface. As always, there is no magic bullet for marathon training. No two people are exactly alike and training plans should be customized and tailored to an individuals needs. I think these plan provide a good blueprint for success and I look forward to sharing my personal details with you over the next few months.

Thanks for reading.

Weekly recap: 11/24 - 11/30

2008-12-01T16:25:00.002-05:00

Total Runs: 5
Days Off: 2
Treadmill Miles: 16.2
Total Mileage: 33.6
Other: A long bike ride on Friday

This was a solid week of training overall. The long holiday weekend provided a 5k race and some extra time for running and biking. The Thanksgiving Turkey Trot 5k went well with a 19:23 PR. I I also got in a 2:45 bike on Friday with Karolina. Saturday's long run hurt a bit towards the end but overall training went well and was without issue.

Race Report: Turkey Trot

2008-12-01T14:02:00.006-05:00

Karolina and I decided to continue our Thanksgiving tradition of running a 5k the morning before the feast. The past couple years we've raced the VA Run Turkey Trot in Centerville, VA and decided to do it again with some friends.

The first time we did the race was back in 2004 when we came home to visit my parents. Karolina and I were working in Thailand at the time and went into the event hoping for a fun race. The majority of my training in Thailand was on a treadmill at that point and I hadn't raced a 5k in years. I remember taking it out in 6:45 and slowing down dramatically as the pain seared through me. The highlight of the day was Karolina's race. It marked her first race ever and beginning of her running/triathlon career.

2004 Result -- 22:50

In 2007 this race marked my 'return' to training after taking a month off (following my Marine Corp marathon melt down). Once again I took it out hard and tried to hold on. My lack of training showed and the final mile was another burn session.

Mile 1 6:27 HR 158
Mile 2 6:39 HR 177
Mile 3 6:50 HR 180
Mile 3.1 0:52 HR 184

2007 Result -- 20:51 HR 172

This year I went in without any expectations. My stretch goal was to run sub 19 but my lack of speed workouts hurt my confidence. The main difference between this race and previous efforts was a more extensive warm up. I got in over 2.5 miles of warm up with strides before the race. I decided to take it out hard but hold back a little before opening it up after the one hill at 2.5KM. The race went well overall. I ran with Dan O'Connell for the first couple miles before he slowly pulled away. Dan would go on to run 18:52 which is an awesome time given his recent IT band issues. I ran well within myself and was pleased with my final time of 19:23. I was also excited to see my buddy Shawn Clark ran an awesome PR of 19:57. Mikey Orton killed it like usual in 17:17.

Mile 1 5:56 HR 170
Mile 2 6:19 HR 179
Mile 3 6:24 HR 180
Mile 3.1 0:45 HR 184

2008 Result -- 19:23 HR: 176

The results show some interesting data.
- In 2008 my starting HR was much higher than 2007. This is largely due to getting in a solid warm up where the previous year had little to no warm up.
- The delta between mile 1 and 3 was 23 seconds in 2007 and 28 seconds in 2008 -- very similar.
- The average and max HR data was very close. The averages were nearly identical both years over miles 2 and 3. I clearly max out in the low to mid 180s.

Overall it was a great day for racing. Karolina and I had a blast and really enjoyed the event. I saw some great friends there including Brad Pigage, Jason Goyanko, Jill Coleman, Shawn and Julie Clark, and el'presidente Keith Bohnenberger.

I couldn't have asked for a better start to Thanksgiving with family and friends.

Weekly recap: 11/17 - 11/23

2008-12-01T13:56:00.003-05:00

Total Runs: 3
Days Off: 4
Treadmill Miles: 17.1
Total Mileage: 17.1
Other: none

This was a recovery week for me with some vacation built in. I did some light running on Tuesday, Wednesday and Thursday before driving down to Chincoteague Island for the Captain Steves Rockfish Tournament. The fishing didn't produce much but I did make the webpage for this awesome photo.

Thanks for reading.

Weekly recap: 11/10 - 11/16

2008-11-18T16:38:00.003-05:00

Total Runs: 5
Days Off: 2
Treadmill Miles: 22.0
Total Mileage: 32
Other: none

This was a very busy week on the work front. I found myself running late on the treadmill and a little light on sleep. The weekend was also busy with a late night dinner at Mon Amie Gabi (fantastic place) on Saturday, long run Sunday morning, a surprise party midday, and then the Redskins-Cowboys game on Sunday night. If only the game had gone better...

Thanks for reading.

Correction: 19 Weeks to Go

2008-11-11T11:30:00.003-05:00

As Mikey noted earlier, my initial weekly countdown was wrong.

Targeting The Yuengling Shamrock Marathon on March 22, 2009 leaves me 19 weeks to prepare.

Weekly recap: 11/3 - 11/9

2008-11-10T16:32:00.005-05:00

Total Runs: 5
Days Off: 2
Treadmill Miles: 13.1
Total Mileage: 29.6
Other: two bike workouts including a FTP test

It was a solid week of training overall. Nothing too special. The Functional Threshold Power test on Tuesday took something out of my legs but I was fully recovered by Friday. The key workout for the weekend was Sunday's 10 mile run.

11/9 long run

2008-11-10T16:04:00.004-05:00

OK - so Sunday I did my first long run since Baltimore. I drove out to the C&O Canal Path with Karolina and my brother. It was a perfect autumn day for running. We parked near Lock 11, did some easy stretching and started running south towards Georgetown. It's a gradual downhill heading towards the district making things easier at the start.

Mikey and I started things slow for the first mile and gradually settled into 7:50 - 7:45 pace. It wasn't too crowded and we chatted away while making our way towards Fletchers Boathouse. I carried a single gel flask filled with two servings of Raspberry Hammer Gel and water. It a nice diluted mix that provides 200 calories. Given the cool temperature, I didn't carry a water bottle. When we hit 5 miles on my Garmin Forerunner 305, we stopped for a few seconds and then made our way back towards Lock 11. We passed Karolina after a few minutes later and told her where to turnaround. She was running well at her pace and always smiling!

After an easy 6th mile, we slowly started to pick things up. Right around that time my stomach started to send me signals. Luckily there was a bathroom at Lock 6 and I was able to take care of things. After a short break, we started running again and this time we really started to pick things up. I wanted to get down to my marathon goal pace of 7:15 for the final couple miles. With Mikey gradually picking things up, we got down to 7:25, 7:10, and then 6:58 over the final three miles. My HR went from averaging in the low 150s to threshold (169).

Overall, it was a solid long run. I felt relaxed and comfortable the whole way until picking things up at the very end. Nutrition was OK except for the potty stop which was likely due to the heavy dinner I had the night before a the Dogfish Head Ale House.

Below is the data from my Garmin.

Mile	Split	HR	Pace
1	0:08:37	130	0:08:37
2	0:07:51	144	0:08:14
3	0:07:51	147	0:08:06
4	0:07:46	150	0:08:01
5	0:07:47	151	0:07:58
6	0:08:12	150	0:08:01
7	0:07:41	154	0:07:58
8	0:07:25	156	0:07:54
9	0:07:10	166	0:07:49
10	0:06:58	169	0:07:44

Summary: 10 miles, 1:17:24, 7:44 pace, 151 average HR.

Thanks for reading.

Matias Kills It

2008-11-04T15:28:00.007-05:00

OK - So my buddy Matias ran the New York Marathon this weekend and absolutely killed it! He ran a 2:38 which is wicked fast. Here is a look at his splits.

Distance	5 km	10 km	15 km	20 km	13.1 mi	25 km	30 km	35 km	40 km	26.22 mi
Time	0:19:07	0:37:37	0:56:20	1:15:03	1:19:11	1:34:16	1:52:47	2:11:47	2:30:30	2:38:49
5k Split	0:19:07	0:18:30	0:18:43	0:18:43		0:19:13	0:18:31	0:19:00	0:18:43
Pace	0:06:10	0:06:04	0:06:03	0:06:03	0:06:02	0:06:05	0:06:04	0:06:04	0:06:04	0:06:03

He ran a solid race the entire way. He started out at 6:10 pace and then quick settled into the low 6:00s. His overall pace never changed by more than a couple seconds and the largest variance in his 5k splits was about 30 seconds from 20 t0 25 km and also from 30 to 35. I'm not positive, but I think this is when the runners reach some of the hills at the Queensboro Bridge. He also finished strong dropping his overall pace the final 2 KM so he must have been running at sub 6 pace. Awesome.

Here is what Matias had to say on the Georgetown Running Company Blog:

"The plan worked though, keeping the heartrate between 174-176 on the flats, and not letting it go above 180 during any of the first 20 miles. It was tough because at mile 15 there's the Queensboro Bridge and had to let my pack go, but I think it helped keep things together towards the end."

What's amazing is that Matias is so well conditioned that he can run his heart at 174 BPM for over two and half hours. That puts his threshold almost 10 beats higher than mine (168). Amazing! It leaves me to wonder if I should be doing more interval/threshold work to raise that line up into the mid 170s. No one is the same, but it's always cool to look at the data.

Another story from Matias which speak volumes about the marathon:

"Oh and classic moment of the race was at the half marathon mark where a young gun says "Alright! Half way there!" followed by a seasoned veteran of the sport asking him if NYC was his first marathon (which is was) and then telling him somewhat viciously that the halfway point of the marathon was at the 20 mile marker. Ouch."

That second quote is right on.

Thanks for reading.

Election Day

2008-11-04T08:59:00.002-05:00

As you know, today is election day in the US. Unlike past elections, this year has drawn significantly higher voter turnout. The scene at my local precinct was amazing. The line wrapped around the school lobby and there was a real sense of excitement among the voters. After voting I left with the feeling that I was witnessing a truly historic moment, regardless of the result.

Karolina and I can't wait to get home tonight and see the results come in. It's going to be another late one after staying up to see the Redskins get slaughtered by the Steelers on Monday Night Football.

Thanks for reading.

New York Marathon

2008-11-04T08:32:00.005-05:00

So last weekend was the final 'big city' marathon of 2009. The New York City Marathon is one of the largest in the world and this year it attracted a super strong field for both the men and women.

The Science of Sport Blog has posted an awesome analysis of both the Men's and Women's race. Check it out to see some excellent marathon related data.

The Washington Post also did an excellent analysis of the
'marathon wall' based on mile split data taken over the final 10 miles.

I was really pleased to see Paula win her third title. She is the greatest female marathoner in the world, regardless of his missteps at the Olympics. She took the lead within the first few moments of the race and never let anyone get ahead of her.

Karolina and I both hope to run in NYC marathon some day down the road.

20 Weeks to Go

2008-11-03T13:49:00.003-05:00

OK - So I'm officially 20 weeks out from my next marathon. Last week was my last 'free' week of training. This is where I basically train on my own without any formal direction. It was a light week of training overall given I spent three days at the Connor/Wasilewski wedding in upstate New York. It was an amazing ceremony and wonderful experience seeing one of my oldest friends get married.

Stats for last week: 4 run workouts - with a long run of 7 miles - for a total of 18 miles. Three of the runs were done on a treadmill. No issues or injuries to report.

Starting this week I'll provide more insight into my training as I receive my targeted workouts from my coach.

Thanks for reading.

endorsement

2008-10-29T12:38:00.003-04:00

This video makes me laugh out loud every time I see it.

Reviewing Baltimore

2008-10-29T09:43:00.004-04:00

OK - So I ran a PR about three weeks ago at the Baltimore Running Festival. It was a challenging race course but a perfect day for running. This post recaps the race by providing some data points taken during the race.

The course follows a similar profile to Boston with hills starting at mile 16.
http://www.thebaltimoremarathon.com/Assets/Marathon+Elevation.pdf

Below are my splits, HR data, pace, and notes take from my Garmin Forerunner 305 during the race.

Miles	Split Time	Cumul. Time	Heart Rate	Pace	Notes
1.00	0:09:08	0:09:08	131	0:09:08	Started easy with Karolina
2.00	0:08:14	0:17:22	144	0:08:41
3.00	0:07:53	0:25:15	148	0:08:25	Settled into my pace
4.00	0:07:59	0:33:14	145	0:08:19
5.00	0:07:53	0:41:07	142	0:08:13
6.00	0:07:52	0:48:59	147	0:08:10
7.00	0:07:16	0:56:15	147	0:08:02	Nice long downhill
8.00	0:07:50	1:04:05	150	0:08:01
9.00	0:07:52	1:11:57	149	0:08:00
10.00	0:07:52	1:19:49	150	0:07:59
11.00	0:07:55	1:27:44	152	0:07:59
12.00	0:07:44	1:35:28	152	0:07:57
13.00	0:07:47	1:43:15	155	0:07:57	Ran with a good friend for 5 miles
14.00	0:07:54	1:51:09	156	0:07:56
15.00	0:08:00	1:59:09	156	0:07:57	Start of the Hills
16.00	0:08:38	2:07:47	156	0:07:59	Hills
17.00	0:08:30	2:16:17	155	0:08:01	Hills
18.00	0:08:26	2:24:43	157	0:08:02	Hills
19.00	0:08:17	2:33:00	161	0:08:03	End of the Hills
20.00	0:08:02	2:41:02	168	0:08:03	Began to pick things up
21.00	0:07:56	2:48:58	166	0:08:03
22.00	0:08:04	2:57:02	168	0:08:03	Rollers
23.00	0:07:53	3:04:55	169	0:08:02
24.00	0:07:33	3:12:28	171	0:08:01	Dropped the hammer as the downhills began
25.00	0:07:51	3:20:19	173	0:08:01	Felt great but then calve cramps came on
26.00	0:08:21	3:28:40	170	0:08:02	Ran last mile on my heels to stop calve cramps
26.48	0:04:08	3:32:48	168	0:08:02	Shuffled home. Garmin read 26.48 total miles

Below is the data taken from the official results webpage:

Distance	MAR
Clock Time	3:33:59
Chip Time	3:33:08
Overall Place	346 / 3114
Gender Place	287 / 1998
Division Place	48 / 267
Mile6	0:49:49
Mile10	1:21:17
20K	1:43:08
Half	1:45:54
30K	2:34:51
Mile21	2:51:26
Ctz	USA
Pace	0:08:09

When reviewing the data I notice the following:

I am comfortable running sub 8 min pace with my HR in the high 140s to low 150s when the course is flat.
I paced the race very well, with a 1:46 first half and 1:47 second half marathon.
I slowed my pace appropriately during the hills from mile 15 to 20 keeping my HR in the low to mid 150s.
My hydration plan was about 1-2 miles short of the finish resulting in calve cramps.
I had more in my tank over the final 1-2 miles and might have run faster had I taken Endurolytes during the final 10k (to hold off the cramps).

When I loaded the Garmin data into TrainingPeaks WKO+ I found that my normative graded pace (taking the hills into account) was 7:11. While this is purely hypothetical, it does give me some confidence that I can run close to BQ pace for 42 KM.

The key takeaway from Baltimore is race execution. I know that I can run a marathon well if I properly pace and execute the race. My hydration and nutritional needs are clear and even though I missed my Endurlytes during the final 10k, I think I've got a good plan that works. I also know where to keep my HR during the marathon and not blow up.

I need to take the experiences from this race and apply them to my mental and physical preparation for my next marathon.

Thanks for reading.

and it begins...

2008-10-28T13:53:00.004-04:00

OK - So I'm starting a blog to document the next four months of my life as I prepare to race a marathon on late March. The key thing to note is this: my goal is to race the marathon, not just run it.

I've done two marathons in two years with wildly varying results.

My first marathon (2007 Marine Corp Marathon) was a colossal disaster. Following the 2007 triathlon season - I followed a compressed marathon training cycle. Over 7 weeks I built up to a 23 mile long run and felt confident I could comfortably cover the distance under 4 hours. While my training went well, my race execution went horribly wrong. I ran 4:05 in what is considered the worst and most painful racing experience of my life.

My second marathon went surprisingly well. I registered for the 2008 Baltimore marathon at the last minute to support my wife who planned on racing back in the Spring. I wrapped up an excellent triathlon season and did ZERO marathon preparation. My long run was 13 miles and I went into the race in great triathlon shape, not marathon shape. What I lacked in prep I made up for in execution. I pulled off a 3:33 on a very challenging course.

The results from Baltimore have once again peaked my interest in racing a marathon as fast as I can.

For my third 42 KM running event, I plan on doing a carefully calculated and planned training cycle over four months. The ulitimate goal will be to run 3:10:59 or faster - the qualifying time for the Boston Marathon. In the running community this is known as a BQ.

Thus begins Project BQ.