Standing on the starting line for the 2009 Charlotte Thunder Road marathon with some 9000 full and half marathon runners... the guy next to me bouncing up and down, the guy to my left jittery with nerves... I stood with a clear head ready to take my first official step toward Boston 2011. That was the goal of the day... aim somewhere around 7 minute pace and get in under the 3:10 mark.
The starter exclaimed "start your engines!!" and the official pace car was revving up and we were off. The flow of runners surged by me from my front row center perspective and I had to tell myself constantly to slow down... slow down... easy. Mile 1-6:15.
Getting a toe in...
I felt this was too easy to be accurate, and so I did what any intelligent distance runner would do; I slowed down even more. Mile 2 gave us a little moderate climb, the first of maybe 10-12 of the day, none super challenging; just the type of hill that helps to break up the repetition and use some different running styles. Mile 2- 6:55. Right on target.
By this time things were beginning to sort out and the group around me was comprised of half and full marathoners... about 50/50 with the top 3 women from the half in the general vicinity. I was feeling very smooth, effortless and flowing across the beautiful neighborhoods. The trees lines the streets along with gaggles of fan support every half mile or so. This sort of marathoning is extremely motivating and the mile markers were flying by. The runners were still in thick groupings in the journey...
M3-6:38 M4- 7:09 (bathroom) M5- 7:01 M6- 6:30
I threw in a little quicker pace there in order to get re energized. I felt I was becoming a little lethargic and wanted a bit of an eye opener. So a gel was sucked down and I was through 10k in about 42 minutes. The next few miles clicked on by much the same. The climbs were little more drawn out and the downhills were a tad more gradual and longer. This all helped with keeping the mind engaged.
M7- 6:47 M8- 6:48 M9- 6:50 M10- 7:05 (bathroom) 1:08:06 About 2 minutes fast but feeling like I am poking along at this point.
I was taking a lot of pitstops (insert Thunder Road/ NASCAR reference) ... I think 3 for the day at about 30 seconds on average... these seconds did add up and if I were shooting for a specific time goal I might have had some regrets... but this run felt like a training run... and with the urban setting, the port-a-potties seemed the best option for running more comfortably for 3 hours. So I took advantage of them.
I hit water every mile for the first 20 miles, I feel it is best to get water early when you are feeling good and to maybe skip the water in the last 10k. If you are hydrated with a mixture of water, energy drink (for balancing minerals) and energy gels... for, well energy, then the fuel issue should not be a big one... given proper training and pacing.
M11-6:54 M12- 7:12 (bathroom) M13- 6:59
13.1- 1:30 or a shade under... right on schedule!!
Now the 2nd third of the run begins. You can get antsy about this point and get tricked into blowing the whole effort from 13-20 miles. This is a really crucial point to stick with the plan.
A Four Dimensional Game of Go! (with apologies to Gary Snyder...)
The crowds grew thicker and louder and we entered the city-scape again. The elements can combine to work against you as you might shoot for short term gains... many runners began to pass me here as I plodded along. I started to feel less "fresh" but according to my splits I was right on and there was no reason to go with these passing runners... this was simply temptation at work. I let them pass.
M14- 6:58 M15- 6:39 M16- 6:57 M17- 6:59 M18- 7:20 (bathroom- last one I promise)
The 3 hour pace group caught me around mile 14 and we ran together through mile 15.5 when I realized that I did not want to be running 6:40 the rest of the way. I was beginning to feel a bit tired and so I though 7's sounded about right. Conservative and patient was the order of the day and with my goal in sight I was not going to spoil it with a foolish gamble of machismo. Execute the Marathon; don't allow it to execute you!
M19- 6:50 M20- 7:15 M21- 7:13
I began to feel fatigue, not just a loss of sharpness. The miles in this area of the course were sparsely populated, the lonely miles every marathon should have, where you are left with only yourself and your doubts. I never really had too many doubts on this day, just maybe, lost some focus for about 15 minutes... knowing my goals were somewhat secure from here on in. After the second consecutive 7+ I regained my composure and picked up the tempo.
Four miles to go and the crowds were back. The steps were quickly adding to miles and the clocks were getting closer and closer to each other. Usually, as any distance runner knows, at this point in the run the opposite is normally happening.
Moments of Perfection...
Funny how perception behaves. I was going along with a big smile!! Only 5k to go now and confidence allowed a little more effort to come forth. The flow was alive a well. The spirit was flourishing in this place!! Passing the final large gathering I was spurred on by their resounding joy!!! They watched from their front lawn on some random corner house lot in Charlotte. These folks were having a great time and so was I!!!
The Marathon was being kind to me and I was to it I suppose but it is never as easy I you hope for, there is always a challenge lurking. Mile 24 brought one last grind of a hill. The kind that goes under an overpass with a swooping, dipping action and up the naturally formed hill on the other side. Though I was catching people every quarter mile now and feeling great I still did not go sub-7 here. Any small increases in effort were creating stabs of oxygen debt immediately and I found the balance between the dis-comfort zone and the clock in my head... 15 minutes to go, 10 minutes to go and so on. BTW- I was now seeing many of the backs that had redeeded around mile 13 -15... My investments were garnering returns. I did feel some pity for those guys out there though... we all the know the feeling of despair.
We come to know what we can do and accept can doing for certain periods of time. This is called coping! This can serve as a lesson concerning where we are in life. The more we want to take on, the deeper the reserve, the more of a meaning there may be in our task... I think this is called spirit... you could call it fight.
M22- 7:01 M23- 6:57 M24- 7:11 M25- 6:43 M26- 6:40 .2- 1:32
Total- 3:01:33... (chip 3:01:27)
Average pace 6:56 28th overall:)
So, that is it! I accomplished my goal. Boston here I come!! The year capped as a successful running campaign! Now, I rest for a few days and resume maintenance for next month's Disney Marathon. With a BQ secured I can take a little more aggressive approach in Orlando. It is my intention to run 2:53-2:57... in other words:
At Disney I will run a new Marathon PR:)
Showing posts with label Thunder Road. Show all posts
Showing posts with label Thunder Road. Show all posts
Monday, December 14, 2009
Wednesday, December 9, 2009
"There is Meaning in Every Behavior" -Mark Wetmore, Colorado XC
I made a goal about 10 years ago to run the Boston Marathon and after chasing that dream for 5 years I qualified back in 2003. Soon after, I was deployed to Kuwait as a member (at the time) of the USAF. While in Kuwait I sustained a running injury and could not go to Boston that year.
After separating from the military I fell into some lifestyle traps which at the time seemed worthwhile. These changes were not conducive to training and over the course of 2-3 years I fell farther away from my goal of running Boston. As these stories go, eventually I let down just about everyone around me, most of all myself. Fortunately my wife was there for me, always encouraging and waiting for the time when I could return to the person I am when at my best.
About a year ago I started running again. Just 10 miles each week, fairly regularly... soon I was running for an hour, then two hours and then in May completed my first 50k distance run. At that race I set a course record, maybe because I did not know any better... maybe because I had found some secret, some source of inspiration which stemmed from the mystery within me. I knew this could lead me toward the best version of myself and I chose to follow this guide.
Since that time I have set my sights on qualifying for the Boston Marathon once again. This time, to toe the line and complete the famed course. So, this Saturday in Charlotte, NC I will be running with the memories of addiction trailing behind me, trying to catch up. I will never out run them, but rather I will go within my soul and use the best in me to do something great. That is, to face doubt with the courage I seek to renew each time out there. This running is not about anything other than finding the next challenge for ourselves.
I suspect there is meaning to every step each runner will take this weekend. My story is just one of those. My greatest hope is to run with this feeling inside and to then learn the lessons which are available. This is what life teaches. Stay engaged, keep your eyes open. Never stop.
After separating from the military I fell into some lifestyle traps which at the time seemed worthwhile. These changes were not conducive to training and over the course of 2-3 years I fell farther away from my goal of running Boston. As these stories go, eventually I let down just about everyone around me, most of all myself. Fortunately my wife was there for me, always encouraging and waiting for the time when I could return to the person I am when at my best.
About a year ago I started running again. Just 10 miles each week, fairly regularly... soon I was running for an hour, then two hours and then in May completed my first 50k distance run. At that race I set a course record, maybe because I did not know any better... maybe because I had found some secret, some source of inspiration which stemmed from the mystery within me. I knew this could lead me toward the best version of myself and I chose to follow this guide.
Since that time I have set my sights on qualifying for the Boston Marathon once again. This time, to toe the line and complete the famed course. So, this Saturday in Charlotte, NC I will be running with the memories of addiction trailing behind me, trying to catch up. I will never out run them, but rather I will go within my soul and use the best in me to do something great. That is, to face doubt with the courage I seek to renew each time out there. This running is not about anything other than finding the next challenge for ourselves.
I suspect there is meaning to every step each runner will take this weekend. My story is just one of those. My greatest hope is to run with this feeling inside and to then learn the lessons which are available. This is what life teaches. Stay engaged, keep your eyes open. Never stop.
Monday, December 7, 2009
Reindeer Fun Run- 5k Race Report
This Saturday morning can be described only as a full success. The day was drizzly but not raining and chilly but not cold. We lined up for the Reindeer Fun Run 5k, a dog friendly, costume friendly event and were off with the shout of "Go!"
The last time I ran a 5k in Southern Pines I was bested by about 5 seconds by a 16 year old and ran a 17:05. The youngin was back for this race and I knew that to win this one, I would need to stay near him for the first mile. So I settled into 5th place, running comfortable and allowing my body to feel the effort without going into debt before the few small climbs.
Racing...
Entering the first climb I made a small effort to assert myself and moved into 2nd place. The leader was ahead about 8 seconds and I was just holding steady with him. Another increase in effort and I cut that lead in half at the mile mark. He was through in 5:34, for me 5:37... right on schedule.
The course continued on a slight uphill and I pushed a little harder figuring my strength was an advantage here on this terrain. Even if I did not catch him here, forcing the work on the climbs was to my advantage. Into a small swooping decline and I was on the youngster's right shoulder. I could now hear him breathing a little harder than I was but stayed put knowing we had two more small climbs to use.
Assertive patience...
A quick left turn with an uphill and I surged on past his shoulder and took control of the lead. Using the hill to grind into I made him stay with me. A very assertive move that left me breathing halfway into the race. Knowing the course is all downhill from 2 miles I kept the foot on the gas and applied the pressure. This was going to be a guts race and if the young runner was to beat me this time, it was going to be well earned with toughness and some foot speed, because I was feeling relatively fresh at this point.
One last incline of about 100m and now I went with a decisive push that dared anyone to go with me. In these moments one of two things happen. Either, you can hear the continued patter of footsteps along with the breathing on your shoulder... or, you move ahead into silence.
Running within...
I was now alone with the lead. I could hear my breathe, my feet and the voice inside urging my body to accept this pain and move on through it to where personal victory awaits. I chewed up the terrain in front of me as the pines went by in a tunnelled blur. Just a half of a mile to go and I was getting tired but the strength of track work was now shining through. "Relax and move' relax and move." This mantra carried me through the steps.
I remained assertive knowing that if I was to be rundown by a pursuer, he would have to run somewhere around 4:40 for the final mile. If that be so, then good for him but it was my task to lay it all out right now and make my best run for the line. Body check time: shoulders loose. knees driving. Flow through these last 2 minutes... my body was feeling alive, my mind at ease... This is the best running has to offer!
Quantified validation...
I made the final turn and saw the finish line with its blizzard of feaux-snow. Through 3 miles and I now knew that sub-17 minutes would be attained, my goal was met and now a .1 victory sprint to the line!!!
I finished up in 16:25 for my first win since July 4... and was blessed with my second best 5k time ever!!! This time was also good enough to become the new CR. Like they say, when you least expect it...
Splits: 5:37, 5:25, 4:58, :25~
Training peaks
The validation of the training this year has come to me several times at key races. Recently, I have added speed sessions (mile repeats mainly) and they seem to have paid off. Dropping 40 seconds off my 5k finish is a huge confidence builder going into Thunder Road Marathon next week.
I believe that I will qualify for Boston 2011 given health and patience on race morning. More to come this week as the day approaches:)
The last time I ran a 5k in Southern Pines I was bested by about 5 seconds by a 16 year old and ran a 17:05. The youngin was back for this race and I knew that to win this one, I would need to stay near him for the first mile. So I settled into 5th place, running comfortable and allowing my body to feel the effort without going into debt before the few small climbs.
Racing...
Entering the first climb I made a small effort to assert myself and moved into 2nd place. The leader was ahead about 8 seconds and I was just holding steady with him. Another increase in effort and I cut that lead in half at the mile mark. He was through in 5:34, for me 5:37... right on schedule.
The course continued on a slight uphill and I pushed a little harder figuring my strength was an advantage here on this terrain. Even if I did not catch him here, forcing the work on the climbs was to my advantage. Into a small swooping decline and I was on the youngster's right shoulder. I could now hear him breathing a little harder than I was but stayed put knowing we had two more small climbs to use.
Assertive patience...
A quick left turn with an uphill and I surged on past his shoulder and took control of the lead. Using the hill to grind into I made him stay with me. A very assertive move that left me breathing halfway into the race. Knowing the course is all downhill from 2 miles I kept the foot on the gas and applied the pressure. This was going to be a guts race and if the young runner was to beat me this time, it was going to be well earned with toughness and some foot speed, because I was feeling relatively fresh at this point.
One last incline of about 100m and now I went with a decisive push that dared anyone to go with me. In these moments one of two things happen. Either, you can hear the continued patter of footsteps along with the breathing on your shoulder... or, you move ahead into silence.
Running within...
I was now alone with the lead. I could hear my breathe, my feet and the voice inside urging my body to accept this pain and move on through it to where personal victory awaits. I chewed up the terrain in front of me as the pines went by in a tunnelled blur. Just a half of a mile to go and I was getting tired but the strength of track work was now shining through. "Relax and move' relax and move." This mantra carried me through the steps.
I remained assertive knowing that if I was to be rundown by a pursuer, he would have to run somewhere around 4:40 for the final mile. If that be so, then good for him but it was my task to lay it all out right now and make my best run for the line. Body check time: shoulders loose. knees driving. Flow through these last 2 minutes... my body was feeling alive, my mind at ease... This is the best running has to offer!
Quantified validation...
I made the final turn and saw the finish line with its blizzard of feaux-snow. Through 3 miles and I now knew that sub-17 minutes would be attained, my goal was met and now a .1 victory sprint to the line!!!
I finished up in 16:25 for my first win since July 4... and was blessed with my second best 5k time ever!!! This time was also good enough to become the new CR. Like they say, when you least expect it...
Splits: 5:37, 5:25, 4:58, :25~
Training peaks
The validation of the training this year has come to me several times at key races. Recently, I have added speed sessions (mile repeats mainly) and they seem to have paid off. Dropping 40 seconds off my 5k finish is a huge confidence builder going into Thunder Road Marathon next week.
I believe that I will qualify for Boston 2011 given health and patience on race morning. More to come this week as the day approaches:)
Friday, December 4, 2009
History of the Sean and how it Relates to Today
This Week
Reindeer 5k on the schedule this weekend so it is back over to Southern Pines! Last 5k I ran was a week out from a self-supported marathon distanced training run. I ran 17:05 and fell short of my goal of 16:59.
Next Week
I am currently in the midst of tapering for next Saturday's Thunder Road Marathon in Charlotte where I hope to run sub 3 hours... so tomorrow I believe dipping below 17 minutes is possible.
The main focus is to get one more race experience before next week's goal effort. A little background here...
...and how the hell we got Here...
In 2003 I qualified for Boston running my PR of 2:58 (and change) at Chicago. That was a long time coming for me... a good five years of running the distance to break through. After Chicago I was deployed to an airbase in Kuwait and while there was injured while running leading to a long lay off. I missed Boston in 2004 and then in 2005 as well.
After leaving the USAF I fell into some traps and bad habits which led to less than ideal training environments... my running fell to 4 miles a week on a good cycle. Let's just say the quarter repeats came in plastic baggies, not on an oval. After a few years of that I made the decision to get myself together. This past January I began running again for myself, for the enjoyment and to this point I have run at or above the marathon distance 4 times this year, Charlotte will be number 5... matching my lifetime total coming into the year of 2009.
So, what?
Will I get back to Boston (for 2011) qualification? I think I can run 2:53 if things go well... on a larger scale I could not be happier to be writing about such things.
Reindeer 5k on the schedule this weekend so it is back over to Southern Pines! Last 5k I ran was a week out from a self-supported marathon distanced training run. I ran 17:05 and fell short of my goal of 16:59.
Next Week
I am currently in the midst of tapering for next Saturday's Thunder Road Marathon in Charlotte where I hope to run sub 3 hours... so tomorrow I believe dipping below 17 minutes is possible.
The main focus is to get one more race experience before next week's goal effort. A little background here...
...and how the hell we got Here...
In 2003 I qualified for Boston running my PR of 2:58 (and change) at Chicago. That was a long time coming for me... a good five years of running the distance to break through. After Chicago I was deployed to an airbase in Kuwait and while there was injured while running leading to a long lay off. I missed Boston in 2004 and then in 2005 as well.
After leaving the USAF I fell into some traps and bad habits which led to less than ideal training environments... my running fell to 4 miles a week on a good cycle. Let's just say the quarter repeats came in plastic baggies, not on an oval. After a few years of that I made the decision to get myself together. This past January I began running again for myself, for the enjoyment and to this point I have run at or above the marathon distance 4 times this year, Charlotte will be number 5... matching my lifetime total coming into the year of 2009.
So, what?
Will I get back to Boston (for 2011) qualification? I think I can run 2:53 if things go well... on a larger scale I could not be happier to be writing about such things.
Thursday, November 12, 2009
A touch of speed- Loopy Tuesday
Loopy Tuesday was a sloppy one this week with all the rain in the southeast. Of course, this is a blessing in a couple of ways. First, the rain brings better cooling and allows the heat to dissipate a touch- though honestly this time of year... warmer is nice too. The biggest benefit is having the loopy course to myself for an entire workout.
Without all those people out there the workout is much more enjoyable. I am able to focus on the form and feeling the effort associated with the splits/ paces. I don't have to avoid any unaware pedestrians.
The rain has another benefit. With the low level fog and misty rain and large puddles a mystic aura is created in the workout giving a deeper feeling to the run. It is one of the days where it is easy to get nasty and down to business.
This week built on last week (of course). Last week was 6x800m on the App St track dodging the football team as they dropped their balls and fumbled and bumbled in lane one. Honestly,those 800's in 3:05-:10 were a bit of a struggle coming off the GV 50k. So, this week was a mile repeat week at 6:20-:25. A little slower, but a little longer and let's add a mile to the workload.
It looks like this: 4x mile @ 6:20-:25; rec- 800m (about 4 min)
The workout...
Without all those people out there the workout is much more enjoyable. I am able to focus on the form and feeling the effort associated with the splits/ paces. I don't have to avoid any unaware pedestrians.
The rain has another benefit. With the low level fog and misty rain and large puddles a mystic aura is created in the workout giving a deeper feeling to the run. It is one of the days where it is easy to get nasty and down to business.
This week built on last week (of course). Last week was 6x800m on the App St track dodging the football team as they dropped their balls and fumbled and bumbled in lane one. Honestly,those 800's in 3:05-:10 were a bit of a struggle coming off the GV 50k. So, this week was a mile repeat week at 6:20-:25. A little slower, but a little longer and let's add a mile to the workload.
It looks like this: 4x mile @ 6:20-:25; rec- 800m (about 4 min)
The workout...
- 5:51 too fast, too easy also
- 6:02 better- comfortable
- 5:56 okay... feeling a little sting
- 5:56 last 800m a bit tough but still flowing
Overall too fast... or more accurate, the plan was too conservative. Perhaps the mechanical efficiency is progressing better than I think. I doubt getting much faster will translate to the Marathon so I will simply add more repeats to this in the next two weeks. As race day approaches I will get back into 800's and 400's a little quicker for sharpening purposes.
Monday, November 9, 2009
Recover... Resume... Run... Repeat...
Two weeks after Goblin Valley I am back to the day to day in preparation for Thunder Road next month and a return to the roads.
Because of the upcoming decrease in race distance and the asphalt surface and the time goal associated with this event I am adding a little bit of speed to the next month of running, decreasing volume a tad and working on running relaxed and fast, not hard- never hard.
We know that no matter our level of fitness, the absence of hard does not equate to easy. Yesterday's run was a great example. As I laced up for the reunion with the long training run I felt a little warm and a little bored. Not good signs.
On the Blue Ridge Parkway I set out and began the continuous climbing and descending. After 8 miles I was ready to turn... tired... tired.
I set my sights on the return and was cruising along, relaxed but feeling the effort. The run was being completed at goal MP or a little below but something was getting to me. The Heat. Running in Boone heat is not something I generally have to deal with, especially since August when I began taking night classes and jamming an hour of running into the fading daylight/ pitch darkness and resulting chill.
I am not complaining about 70's in November but it does cause concern on the run, especially a longish run. I struggled on back to the car, staying mechanically efficient, focusing only on form and not on the bubbling in the gut which seemed to want to surface. It never did.
The rest of my day was spent in Asheville, taking in the local culture and looking for Gluten Free eating options before 5pm on a Sunday (not many). Lynnea and I ended up at the Outback for delicious cuisine. I had the scrumptious, salty Teriyaki Steak. Lynnea had chicken.
As we were settling up the bill, the waiter asked us:
"Can I get you anything else?"
"No, we're good."
"Okay, Love you too."
...and then he walked away. Without explanation. Was this a bet, a prank? I did not feel such a connection with the waiter. Maybe he was just thinking about someone else?
Lynnea and I made our way to the car... flabbergasted as to what had just happened to us... victimized by wayward sentiments of Love.
Because of the upcoming decrease in race distance and the asphalt surface and the time goal associated with this event I am adding a little bit of speed to the next month of running, decreasing volume a tad and working on running relaxed and fast, not hard- never hard.
We know that no matter our level of fitness, the absence of hard does not equate to easy. Yesterday's run was a great example. As I laced up for the reunion with the long training run I felt a little warm and a little bored. Not good signs.
On the Blue Ridge Parkway I set out and began the continuous climbing and descending. After 8 miles I was ready to turn... tired... tired.
I set my sights on the return and was cruising along, relaxed but feeling the effort. The run was being completed at goal MP or a little below but something was getting to me. The Heat. Running in Boone heat is not something I generally have to deal with, especially since August when I began taking night classes and jamming an hour of running into the fading daylight/ pitch darkness and resulting chill.
I am not complaining about 70's in November but it does cause concern on the run, especially a longish run. I struggled on back to the car, staying mechanically efficient, focusing only on form and not on the bubbling in the gut which seemed to want to surface. It never did.
The rest of my day was spent in Asheville, taking in the local culture and looking for Gluten Free eating options before 5pm on a Sunday (not many). Lynnea and I ended up at the Outback for delicious cuisine. I had the scrumptious, salty Teriyaki Steak. Lynnea had chicken.
As we were settling up the bill, the waiter asked us:
"Can I get you anything else?"
"No, we're good."
"Okay, Love you too."
...and then he walked away. Without explanation. Was this a bet, a prank? I did not feel such a connection with the waiter. Maybe he was just thinking about someone else?
Lynnea and I made our way to the car... flabbergasted as to what had just happened to us... victimized by wayward sentiments of Love.
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