Monday, May 18, 2009

Cleveland Result- 256:56 OR 2:55:56

I don't have much time at the moment. I'll follow this up with an actual race report in a day or two, but here are the highlights.
The official chip time listed in the newspaper and on the Cleveland Marathon website is 2:55:56. The official clock time is 2:56:59. The 1 minute difference is, how can I put this bluntly, wrong. I crossed the starting line about 5 seconds after the horn sounded, meaning the difference should be about 5 seconds, not 57 seconds. I spoke with other runners, and they all had the same issue. So, there is definitely a something wrong. I assume the race director is investigating and will make an official statement, to confirm the clock or the chip times. Here are the official times as of this morning, and finish positions from the website.

And here are my mile-by-mile times from my Garmin. By my watch, my finishing time was 2:55:53. We'll see what the final official time is when the RD makes them public.
Split Summary ====
1) - 1m - 6:51(6:51/m)
2) - 1m - 6:27(6:27/m)
3) - 1m - 6:30(6:30/m)
4) - 1m - 6:33(6:33/m)
5) - 1m - 6:42(6:42/m)
6) - 1m - 6:21(6:21/m)
7) - 1m - 6:37(6:37/m)
8) - 1m - 6:51(6:51/m)
9) - 1m - 6:49(6:49/m)
10) - 1m - 6:33(6:33/m)
11) - 1m - 6:56(6:56/m)
12) - 1m - 6:45(6:45/m)
13) - 1m - 6:30(6:30/m)
14) - 1m - 6:48(6:48/m)
15) - 1m - 6:56(6:56/m)
16) - 1m - 6:50(6:50/m)
17) - 1m - 6:49(6:49/m)
18) - 1m - 6:46(6:46/m)
19) - 1m - 6:41(6:41/m)
20) - 1m - 6:39(6:39/m)
21) - 1m - 6:49(6:49/m)
22) - 1m - 6:51(6:51/m)
23) - 1m - 6:44(6:44/m)
24) - 1m - 6:45(6:45/m)
25) - 1m - 6:43(6:43/m)
26) - 1m - 6:43(6:43/m)
27) - .2m-1:23(6:55/m)

Regardless, I ran my sub-3 hour and won my age group. It was a brisk, windy morning, but we did not have any rain, and the skies cleared so we had sunshine through most of the day.
The post race SERC party was at our house. We had about 40 people over, and everyone seemed to be having fun. SERC runners had a pretty good day overall, with E-speed coming in second overall woman in the half-marathon, and Barb getting a PR in the half.
More later...

Friday, May 15, 2009

One Day Until Cleveland: Yes, I Am Ready

Sue and I drove down to the Convention Center for the Cleveland Marathon Expo this morning. We got there right as it opened at 11:00. Sue's sister Lisa had volunteered, and was working the check-in. We talked with her, picked up my bib, then wandered around the expo. Its a smaller expo but there is a good collection of running gear, clothes, and food vendors, along with lots of other marathons trying to get runners to sign up. We saw quite a few of the SERC crew there. A group of us cornered Bill Rodgers and had him telling us stories of the old days when American runners used to win American marathons (He has won NY and Boston 4 times each!).  He also talked about staying competitive as a masters runner.  I listened attentively to everything he said.  Here is a photo of (4th from left), surrounded by us.


I bought a pair of race shorts with pockets in the back for gel and electrolytes and whatever.  Now I can pack a few extra, just to be sure I have enough. Other than that, there were not many deals, or maybe I wasn't in the mood to buy. I did have an interesting talk with the Race Director for the Akron Marathon, Jim Barnett.   We talked about Boston, and he asked about my target time for Cleveland.  Then he offered me an 'Invited Runner' position for the Akron Marathon. Basically, invited runners are comp the registration fee and given a few perks like a place to relax before and after the race with massages, drinks, etc.  All very nice. Of course, I accepted and will be running Akron on September 26th.  

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I want to take a moment to thank my family for their wonderful support of my running adventures. On Thursday, I receive a delivery from MarathonPhoto. Everyone had chipped in and bought me one of those classy looking plaques with engraved legend and a photo of me running down Boyleston toward the finish. Thanks to Sue, Andy, Alex, Sharon, Lisa, Sandy and Jeff, Mom and Dad, Georgeann and Phil and Kathryn, Brian and Jo, and Earl and Lin. THANKS!

Sunday, May 10, 2009

Six Days to Cleveland


Weekly Training Summary
Unseasonably cool temperatures and lack of sunshine aside, it's been a good week. I'll dispense with the usual day-by-day narrative this week, mostly because I am bored with the monotony of "On Monday I...then on Tuesday I..then on Wednesday I..." The daily mileage totals are as noted to the right, and the total for the the week was 67 miles. I did a my speed work, but opted for 800's at around 2:47 - 2:50 pace, rather than my usual 1 mile repeats. My legs are still not back to 100%, but getting closer. The Saturday trail run was the most fun I had all week. Splashing through creeks is much more pleasant in May than in December.

Cleveland Goal - Strategy
My goal for Cleveland is 2:58, which is a 6:47/mile pace. Cleveland being a relatively flat course, I'll try for a fairly even pace through-out. See my wrist band at left for target times for each mile.  I'll be taking electrolytes (Endurolyte) every half-hour to prevent the cramps that cost me minute or so in Boston. I'll take a Hammer gel at mile 12 and another at mile 18. I'll take a vivarin at around mile 19 or 20, depending on how I feel.
I am disappointed that I have not been able to locate any information on the marathon website regarding tracking runners during the race. If I find out that this service is available , I will post the link here on my blog before Sunday.


Dancing Machine
Against all reason, I tried to get into the spirit of the post-marathon party in Boston by dancing. Thankfully, this was only captured in still photos. Video of this would have gone viral in hours, and I would have had to change my identity and move to different continent.  

Barb and I groovin', old-school, showin gthe kids how it's done.


Amie looking for anyone else to dance with. I can't explain the expression on my face.

What am I doing here?

Sunday, May 3, 2009

2 Weeks Since Boston - 2 Weeks Until Cleveland

Running two marathons thirty days apart is not ideal, but it is not all that unusual, especially among SERC runners.  Since Boston, I've been trying to balance my training between allowing myself to recover, and running enough so that I don't loose my fitness for the Cleveland marathon. I was fortunate to have come out of Boston without any significant injuries, just the usual post marathon tightness. I reread Pfitzinger, talked with fellow runners, and checked some of the on-line resources. None of these sources agree, but I decided to go with the recommendations from a couple of very accomplished runners in our club, Mark G. and Kam L.
Mark and Kam gave me very similar advice. Keep my miles up, but not fully to my pre-Boston peak, do speed-work but reduce the interval distance, start to taper for Cleveland about 10 days before the race. I have been following this as well as possible. (BTW, in my race report last week, I neglected to include a photo of the stylish Boston Marathon 2009 official runners shirt, so here it is.)

The day after Boston, Jeff Z., Steve Hawthorne , and I ran a moderately paced 6 miles along the banks of the Charles, and I added another mile around the back bay. Contrary to expectations, I did not feel too bad, but toward the end of the run, my quads wanted to take a break. Wednesday, Thursday, and Friday, I kept the runs in the 6 mile range, keeping a recovery pace. Saturday, I joined the group at Lock 29 for a sloppy 11 miles on the trails.  About half-way through, the mud sucked one of the shoes off my foot.  I was able to find, pull it out of the muck, and put it back on.  Squishy.  
On Sunday, I ran the 12 mile route with the SERC group, keeping the pace slightly under 8:00/min.  The next day, I ran two 6-mile recovery runs, one at lunch and one in the evening. Tuesday, I went to the high school for speed work, but there was a lacrosse game, so we were not allowed to use the track. Mark G. and I decided to run around Solon, so we did eight miles together. I added another 2 miles for an even 10. On Wednesday, I did 2 warm-up miles, followed by 6 miles at marathon pace...well...almost...for an average pace of 7:14. Thursday should have been a recovery pace day, but I felt good enough to do five of the miles around 7:00/min pace. Saturday was a good morning with the Lock 29 group. The trails were muddy, and we did 13.77 miles, but we kept a slow pace. Sunday, Steve Hawthorne and I ran an early, easy five miles at 8:00/min pace before joining the group . We did the first mile with the group at 7:57, but after that, we picked it up and ran the rest of the miles as follow: 7:27 7:12 6:55 6:52 7:52 7:10 7:13 7:12 7:52 6:56 6:03. Total for the week: 74 miles. My log for the last two weeks is below.







Saturday, April 25, 2009

Boston 2009 - A New PR of 2 hours 59 Minutes and 73 Seconds


Arrived on Saturday afternoon and took the T from the airport to the back bay. Walked a few blocks to my hotel, the Marriott Copley, scene of the recent Craigslist murder, but otherwise a very pleasant location in the Back Bay, about two blocks from the finish line. As soon as I checked in, I called Jim K. and Jeff Z., the guy who were rooming with me in Boston. Jeff was at the Expo killing time until I arrived. The room was in my name so he had to wait from me to check in.


Jim K., me, and Jeff Z.


About an hour later, roommate #3, Jeff Z. arrived. We were going to meet up with some of the other SERC folks for dinner, which was planned for Vinny T's, but Mark G., Steve H., Wayne V., and Tim M. bailed on us and went to dinner with a friend/patron of Mark's from California. So Jim, Jeff, and I met up with Marc A. and his sister Larissa at the restaurant. It turned out to be a great evening. We ate a good meal, and talked about religion, children, politics, running, etc.
On Sunday morning, Jim, Jeff, and I met up with Elizabeth, Amie, and Barb. who were staying at the same hotel, and did a soft four mile run along the Charles. Later that morning, I went to the Expo to pick up my packet, and browse. All of the Boston 2009 merchandise was too expensive, so I didn't buy any of it. Besides, I really like this year's nuclear yellow runners shirt, so I didn't feel the need to buy anything else.

Later I shopped with Wayne V., Mark G., and Steve H. to buy food for the big pre-race dinner at the condo of Tim's brother Kevin. This is a beautiful place, right on Commonwealth, and all of the SERC members are so grateful that Kevin hosts our group every year. He and Tim go out of their way to make everyone welcome. Wayne was in charge of the cooking, and the dinner was a a big success. There were probably 40 people by my estimation, mostly SERC runners and family, but also friends including Jim Garcia and Mike Wardian, a world-class runners and friends of Mark. The party was a huge success, as always. I got to talk with lots of people who I rarely see, and heard lots of stories about Boston Marathons past. I would like to have stayed later, but I left around 9:00 PM. I wanted to get to bed early. There was something I needed to do the next morning.


me, Jeff U., Elizabeth, Barb, and Amie

I woke at 5:00 AM on race morning. It was a typically cold April morning in Boston, in the high thirty degrees range, but at least it was not rain. I met up with Amie, Elizabeth, Barb, and Jeff U. and we walked to Boston Commons to catch the buses to Hopkinton.

There were already thousands of runners there when we arrived, but we managed to get on a bus after only 15 minutes of waiting. After about an hour long ride, we arrived in Hopkinton, and walked to a spot where the SERC runners have traditionally gathered before the race. (Sorry, it's a secret spot, so I cannot tell you where.) We sat for a while, shed some of our warm-ups, put them in our drop bags, then walked to the buses that were waiting to take the drop bags back to Boston.
We walked to a spot past the start and watched the elite women's start, which was 1/2 hour ahead of our. They were by us in a flash, and then we walked back and found our corrals. Steve H. and I were in corral #4. It was great to have a friend in the corral to talk with while we waited for the start. There were roughly 1000 runners in each corral, stretching, hopping, sitting, kneeling, and generally mulling around. Most runners know to bring old sweatshirts, pants, jackets, etc., which they removed and tossed out of the corral as the start approached. When the horn sounded, it was about another 30 seconds of waiting before we were able to start moving toward the starting line. I finally crossed the start at 1 minute and 46 seconds into the race.

In the first mile, the road was so congested with runners, that I was lucky to manage only 7:11 pace. I made up for it in the next three miles, with times of 6:40, 6:35, and 6:28. I ran most of the first three or so with Steve, but I wanted to keep my own pace, so Steve and I separated. Between miles 4 and 5, something went wrong with my Garmin. It went into 'Pause' mode (I probably hit the pause button when I brushed up against another runner). The 1 mile lap counter was also reset about halfway through that mile. When I discovered the problem about a mile and a half later, I turned off the pause, but my mile calibration was off, and basically it became an expensive wrist weight for the rest of the race.

By watching the times at the mile markers, I knew my mile times, and I knew I was doing well. I was in a nice comfortable groove, and the miles were clicking by. At around 12 miles, I passed the "Welcome to Wellesley" sign, and within a minute I could hear the distinct, high-pitched din of the girls of Wellesley College. I stayed to the far left side of the street, to be as far away from the throng of screaming students as I could, yet the sound still was piercing.

I hit the half mark at 1:28:49, right where I wanted to be at that point. I felt strong through the hills of Newton, I remember that I was at a 7:09 pace between miles 18 and 19. I topped Heartbreak, and picked up the pace again. I think I slowed slightly in miles 23 and 24 as I felt the onset of cramps in my calf. Right after the 40k marker, I had to stop and stretch-out a cramp in my right calf. I was able to start running again, but within another 1/4 miles, I had to stop again and stretch out another cramp in the same calf. I estimate I lost about 30 seconds for each of these. I had been right on a pace to allow me to run a 7:00 minute pace and come in under 3 hours, but with the cramps, I had lost far too much time. I calculated that I would have to run under a 6:00 minute mile in a sprint to the finish to get back under 3 hours. I decided to give it a try, and I picked up the pace...a lot. I was feeling strong and passing runners as I approached Massachusetts Ave, then I felt one more cramp grab me. I stopped, stretched it out, and resumes my charge for the finish, knowing I could not come in under 3 hours, but running with everything I had to get a close as possible. I turned at Hereford then again at Boyleston in full out sprint. I ran the entire stretch to the finish at that pace. The crowd along both sides of the street we louder than I remember from last year, maybe getting there in three hours makes a difference. When I crossed the finish, the clock said 3:02, which I calculated to be 3:00:14. When I checked the official time later, I found that it was 3:00:13, or as I prefer, 2:59:73. ;-)




I grabbed a water, a powerbar, and a bagel from one of the volunteers, while another gave me a Mylar blanket. I walked a little further down Boylston, turned in my chip and got my medal. Then it was a little further to the bag pick-up buses. I found my bus and they retrieved my bag. I found Steve G. waiting at a bus for his bag, and being not to happy about how long it was taking. I kept walking and ate another power bar, eventually made my way back to the hotel, which was about three blocks away. I took a shower, changed into warmer clothes, and headed back to the finish to see if I could catch any other SERC runners.






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Here is the confusing output from my Garmin. You can see where it got out of whack between miles 4 and 5. Although the mile numbers after that do not match with the mile markers on the course, and more than a mile is missing, the miles that are shown are actual measured miles (except for #5 and #6) , and the times are legit for each.


1) - 1m - 7:11(7:11/m)
2) - 1m - 6:40(6:40/m)
3) - 1m - 6:35(6:35/m)
4) - 1m - 6:28(6:28/m)
5) - 0.51m - 3:25(6:43/m)
6) - 0.98m - 6:42(6:51/m)
7) - 1m - 6:40(6:40/m)
8) - 1m - 6:47(6:47/m)
9) - 1m - 6:55(6:55/m)
10) - 1m - 6:34(6:34/m)
11) - 1m - 6:36(6:36/m)
12) - 1m - 6:44(6:44/m)
13) - 1m - 6:52(6:52/m)
14) - 1m - 6:39(6:39/m)
15) - 1m - 6:59(6:59/m)
16) - 1m - 6:57(6:57/m)
17) - 1m - 6:53(6:53/m)
18) - 1m - 7:00(7:00/m)
19) - 1m - 7:14(7:14/m)
20) - 1m - 6:46(6:46/m)
21) - 1m - 6:50(6:50/m)
22) - 1m - 6:58(6:58/m)
23) - 1m - 6:43(6:43/m)
24) - 1m - 6:48(6:48/m)
25) - 1m - 5:55 (5:55/m)

Here are my official splits and stats from the Boston Athletic Association






Place Overall: 1358 of 22849
Place Men: 1290 of 13547
Place Men 50-54: 44 of 1838

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A really remarkable thing happened...one of our club members, Barb Broad, won her age group. I don't know if any SERC member has ever won anything at Boston before, but this is certainly a major achievement. Barb has to be one of the fastest women, if not the fastest woman, in the country in her group. I was so happy when I heard the news, because she has worked so hard and is so deserving. Huge Congratulations Barb!!! You rocked Boston, SERC-style.


Barb with her award

Sunday, April 12, 2009

Boston: Prediction, Training, Tracking

Prediction
Anyone who has run Boston knows as the race approaches, your fellow runners will inevitably ask...
  • "What time are you aiming for?"
  • "What do you think you're going to do in Boston?"
  • "What's your prediction for Boston?"
With a week to go, I cannot dodge the question any longer, so here is my prediction for Boston...cloudy, low in the mid-forties and high in the mid-fifties, with a 20% chance of precipitation.
Seriously, I don't know how I am going to do in Boston, so I am not going to make a prediction. My most recent real test was the half-marathon in Youngstown last month, which I ran in 1 hour 31 minutes. To me, that indicates a marathon time of about 3:06. That of which of itself would be a huge improvement over last year, and would not be likely unless the wind and weather conditions are good. I have been hearing lots of noise about trying for sub-3 hours, but the idea that I can knock 17 minutes of my time last year seems improbable. A sub-3 hour marathon would require that I average under a 6:52/mile pace. For perspective, last year my average pace was 7:30/mile, and my fastest single mile in the whole race was 6:51. To go sub-3 hours, I would have to run all 26 miles at that pace this year. See my point?



Training
It was a good, 58 mile, taper week. After a Monday recovery run, I was forced indoors for the speed session on Tuesday, due to the snow and cold. The treadmill only goes up to 6:00/min pace, so I did three 1 mile repeats at that pace. I followed that on Wednesday with 6.5 miles at a 6:50 pace, then a moderately paced 6 and 7 miles on Thursday and Friday respectively. Saturday, the usual crew ran a muddy, wet 11 miles. I had to hose-off before going in the house when I got home.
On a cold Sunday morning, I decided to make up for Tuesday's less than full-out speed session by running the first six miles aggressively. Fortunately, I hooked-up with Kam, and we ran to the water stop together. Those first six miles went like this: 7:34 (took us a little bit to warm-up), 6:46, 6:38, 6:26, 6:26, 6:35. After that, I backed off the pace, and finished the 13.76 miles at 7:23 average pace.



Tracking My Progress on Race Day
On the morning of the race, Monday, April 20th, click on this link, Boston Marathon, before the start of the race at 10:00 AM. Follow the instructions. You will be asked to enter my name or bib number, #4438. My time and pace will automatically be updated as I cross the sensors, which are at 5 kilometer intervals, and at the finish line.

Sunday, April 5, 2009

A Sighting of the Rare Tapirus Bostonus

Today, for the first time in a year, the reclusive Tippie Tapir has emerged from his home deep in the Cuyahoga Valley. Yes, it's that time again, time for my Boston taper. No more 80 or 90 mile weeks...this week was a reasonable 75 miles. Tippie arrives around the end of the first week of April every year to remind me to back off the mileage a little and let me legs recover from the tough winter training miles of the past four months.




It was another good week with the usual recovery runs on Monday and Thursday, plus an additional recovery day on Friday, just because. Tuesday, for the first time this year, we had a big group at the track. I was glad to have someone to push me a bit. I ran with Steve G. and Mike Boyer. I did 3 miles of warm-up and 6 x 100 yard stride outs, before we started our 1 mile repeats. My first mile was 5:39. I cannot remember when, if ever, I have run a mile under 5:40. I followed that with a 5:38 and another 5:38. Really. I check with Mike to confirm the times. It hurt and it felt great. Saturday, I ran a very wet and muddy 11 miles with the Lock 29 group. I must say I really love sloshing around in the muck. There is something in that mud that is very therapeutic. It is a miraculous stress-reducer...makes me glad to be alive. Sunday, I did 18 miles, with a slow few miles at the start, followed by a fast 15 miles, and a cool-down mile. Overall, the average pace was 7:30.

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The Boston Marathon will be run on Monday, April 20. I wil be running in the first wave, which starts at 10:00 AM. You can track my progress by logging on to the Boston Athletic Association website, and keying-in my bib number: 4438. My status will be updated every 5k.