tag:blogger.com,1999:blog-79492243723896319572024-02-19T01:30:05.887-08:00Race Reminderwww.racereminder.comSeanhttp://www.blogger.com/profile/08575846893915664298noreply@blogger.comBlogger9125tag:blogger.com,1999:blog-7949224372389631957.post-43408020078935328702012-01-19T08:10:00.000-08:002012-01-23T12:43:50.476-08:00Houston Marathon - 2012<div class="MsoNormal"><o:p><span style="font-family: Arial, Helvetica, sans-serif;"> </span></o:p><span style="text-align: center;"> </span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj427bobr2jgeXA_1Ibs5pNRsexIDiKATSbng11w5OSrWJu4fqI7tkSBDYKotQhN_Fe3a5hHWQQWmnvRUD2SEN_YLiNzEv-OH9h36sfJULHwT6sRJpryxAKCAiCPOjiCuNUQtTg3wpltJy6/s1600/Houston1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj427bobr2jgeXA_1Ibs5pNRsexIDiKATSbng11w5OSrWJu4fqI7tkSBDYKotQhN_Fe3a5hHWQQWmnvRUD2SEN_YLiNzEv-OH9h36sfJULHwT6sRJpryxAKCAiCPOjiCuNUQtTg3wpltJy6/s320/Houston1.jpg" width="208" /></a></div><div class="MsoNormal"><span style="font-family: Arial, Helvetica, sans-serif;">This race was a long time coming. I have improved in every distance over the last couple of years except for the marathon. All prediction charts pointed to a sub 3:10 marathon but I kept coming up way short - usually crashing and burning, especially with any kind of warmer weather. I had a 3:15 and 3:18 to my name but those were 2 years ago and I haven't been close since. I thoroughly enjoyed Boston 2011, but had no sign I could get back there, especially with the harder qualifying times.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial, Helvetica, sans-serif;">Last summer I decided to try running more consistently and see if I could stay healthy. I was typically a 4 day/week runner and became a 6 day/week runner over the course of a few months and remained injury free. I discovered many of my miles were slower paced but when I did put in the quality workouts, my speed increased (Lydiard was on to something). I had a bad showing at a humid marathon in late October which just added fuel to the fire. I wanted to BQ with at least 5 minutes of cushion at Houston in January - the last marathon in my 30s. I have run Houston 3 times prior and usually do very well. I kept adding miles and built up my weekly mileage into the mid 70s (they used to max out in the 50s). I avoided racing so I could keep up consistent mileage. I did one informal 10 mile race around Town Lake the day before Thanksgiving in 65 minutes and knew my body was responding well to the higher mileage.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial, Helvetica, sans-serif;">I also lengthened my long runs - I put in a 24 and 25 miler 5 and 3 weeks out from Houston. Usually I maxed out at 22 but thought with my recent crash and burns, I needed some confidence and stronger legs. The last tweak was the taper. I didn't understand how I can put in a 24 miler in similar humid conditions on tired legs and not crash and burn, whereas I cramped at mile 18 during a humid marathon. I decided that my legs were more stale than fresh entering into the previous races. I would reduce mileage during the taper, but keep up the consistency and not take as many days off. Nutritionally I would increase my salt intake gradually 10 days prior instead of the sudden electrolyte surge the day prior and the salt caps during the race. Mentally, I would try to view the race as a long tempo run on fresh legs.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial, Helvetica, sans-serif;">I put in a 25 miler 3 weeks out and felt good. My usual anxiety leading up to the race was there at times, but I definitely felt more calm than usual. I had a different game plan this time and was feeling confident. I started popping some salt caps about 10 days out and had the usual carb meals a few days out. I had one allergy/head cold episode on the Wednesday before the race but other than that everything went as planned. Throw in a forecast in the low 40s, watching the Olympic hopefuls racing the morning prior, and my confidence was high at the start line. <o:p></o:p></span></div><div class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUrhUWDVQOSpn8YwfmqrvWo4cDaveitV5FPItwZRVU8NoBsWJJtVPN8JuvVN7vMfwqNdgB-J6nqgkcDrhDegpRjiTVTWrQ7nLYEUz5FauOGMhC-3i3Bai9TYhYZF0NzmXltqbWq8kJe0ew/s1600/Houston2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUrhUWDVQOSpn8YwfmqrvWo4cDaveitV5FPItwZRVU8NoBsWJJtVPN8JuvVN7vMfwqNdgB-J6nqgkcDrhDegpRjiTVTWrQ7nLYEUz5FauOGMhC-3i3Bai9TYhYZF0NzmXltqbWq8kJe0ew/s320/Houston2.jpg" width="213" /></a><o:p><span style="font-family: Arial, Helvetica, sans-serif;"> </span></o:p></div><div class="MsoNormal"><span style="font-family: Arial, Helvetica, sans-serif;">My plan was to go out with 7:15 miles and see how it felt. Congestion got the better part of the first 1.5 miles (7:50, 7:17) but then I put the watch on a screen with no pace and went by feel for the rest of the race. I did have the mile splits flash up so I was not completely ignorant of the pace. The first half was filled with sub 7:10 miles pretty consistently with minimal effort so I stuck with them. I went sub 7:00 at miles 14/15 but then went back to 7:05ish. I had planned on Gu every 4 miles but forgot one at the start, dropped one, and ended up having no food by mile 17. I did eat every orange slice and banana I could find but that was it. Full cup of Gatorade Endurance and full cup of water at every station rounded out the nutrition. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial, Helvetica, sans-serif;">I saw my family and friends at mile 19, then had a streak of 6:50s for the next 6 miles, just felt incredible. Once I passed the 3:10 pace group at mile 22 I knew I had a PR/BQ and it was just a matter of how low I could go. A running partner of mine bet me a free meal if I hit 3:07 so that became my new goal. I was not worrying about cramping at all. The pace crept back up into the 7:00s during the last 2 miles, finally running out of steam, but my form did not break and still felt like I finished strong. Ended up with a 3:06:47 and a 2 min negative split (1:34/1:32).<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial, Helvetica, sans-serif;">That gives me an 8 minute cushion on my 40 yr old 3:15 BQ so I should be a shoe-in for Boston 2013.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="MsoNormal"><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.runningahead.com/logs/256b468a629e4d97b6b0977b85d0438b/workouts/c585d8ca6b584aca847153e1dd4a68ea">Detail Splits</a></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"></div><table border="0" cellpadding="0" cellspacing="0" class="list-table names" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: both; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 12px; margin-bottom: 0px; width: 318px;"><thead>
<tr><td class="desc" style="background-color: #aaaaaa; border-right-color: rgb(203, 214, 225); border-right-style: solid; border-right-width: 1px; color: white; font-size: 10px; font-weight: bold; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; width: 100px;">Split</td><td style="background-color: #aaaaaa; border-right-color: rgb(203, 214, 225); border-right-style: solid; border-right-width: 1px; color: white; font-size: 10px; font-weight: bold; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">Time</td><td class="right" style="background-color: #aaaaaa; border-right-color: rgb(203, 214, 225); border-right-style: solid; border-right-width: 1px; color: white; font-size: 10px; font-weight: bold; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; text-align: right;">Diff</td><td style="background-color: #aaaaaa; border-right-color: rgb(203, 214, 225); border-right-style: solid; border-right-width: 1px; color: white; font-size: 10px; font-weight: bold; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">min/mile</td><td class=" last" style="background-color: #aaaaaa; border-right-color: initial; border-right-style: initial; border-right-width: 0px; color: white; font-size: 10px; font-weight: bold; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">mile/h</td></tr>
</thead><tbody>
<tr class="list-highlight" style="background-color: #f1f1f1;"><td class="desc" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; width: 100px;">5K</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">00:23:22</td><td class="right" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; text-align: right;">23:22</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">07:32</td><td class=" last" style="border-right-color: initial; border-right-style: initial; border-right-width: 0px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">7.98</td></tr>
<tr><td class="desc" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; width: 100px;">10K</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">00:45:37</td><td class="right" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; text-align: right;">22:15</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">07:21</td><td class=" last" style="border-right-color: initial; border-right-style: initial; border-right-width: 0px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">8.17</td></tr>
<tr class="list-highlight" style="background-color: #f1f1f1;"><td class="desc" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; width: 100px;">15K</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">01:07:36</td><td class="right" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; text-align: right;">21:59</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">07:16</td><td class=" last" style="border-right-color: initial; border-right-style: initial; border-right-width: 0px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">8.27</td></tr>
<tr><td class="desc" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; width: 100px;">20K</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">01:29:57</td><td class="right" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; text-align: right;">22:21</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">07:15</td><td class=" last" style="border-right-color: initial; border-right-style: initial; border-right-width: 0px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">8.29</td></tr>
<tr class="list-highlight" style="background-color: #f1f1f1;"><td class="desc" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; width: 100px;">HALF</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">01:34:50</td><td class="right" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; text-align: right;">04:53</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">07:14</td><td class=" last" style="border-right-color: initial; border-right-style: initial; border-right-width: 0px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">8.30</td></tr>
<tr><td class="desc" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; width: 100px;">25K</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">01:51:51</td><td class="right" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; text-align: right;">17:01</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">07:12</td><td class=" last" style="border-right-color: initial; border-right-style: initial; border-right-width: 0px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">8.33</td></tr>
<tr class="list-highlight" style="background-color: #f1f1f1;"><td class="desc" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; width: 100px;">30K</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">-</td><td class="right" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; text-align: right;">-</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">-</td><td class=" last" style="border-right-color: initial; border-right-style: initial; border-right-width: 0px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">-</td></tr>
<tr><td class="desc" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; width: 100px;">35K</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">02:35:08</td><td class="right" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; text-align: right;">-</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">07:08</td><td class=" last" style="border-right-color: initial; border-right-style: initial; border-right-width: 0px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">8.41</td></tr>
<tr class="list-highlight" style="background-color: #f1f1f1;"><td class="desc" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; width: 100px;">40K</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">02:57:11</td><td class="right" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; text-align: right;">22:03</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">07:08</td><td class=" last" style="border-right-color: initial; border-right-style: initial; border-right-width: 0px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">8.42</td></tr>
<tr><td class="desc" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; width: 100px;">Finish Net</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">03:06:47</td><td class="right" style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px; text-align: right;">09:36</td><td style="border-right-color: rgb(222, 222, 222); border-right-style: solid; border-right-width: 1px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">07:08</td><td class=" last" style="border-right-color: initial; border-right-style: initial; border-right-width: 0px; font-size: 11px; padding-bottom: 2px; padding-left: 4px; padding-right: 2px; padding-top: 2px;">8.42</td></tr>
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</div>Seanhttp://www.blogger.com/profile/08575846893915664298noreply@blogger.com1tag:blogger.com,1999:blog-7949224372389631957.post-2959271886734018052011-04-22T13:48:00.000-07:002011-04-22T14:59:05.442-07:00Boston Marathon - 2011<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-fSIoR66jMgk/TbHpb_53SbI/AAAAAAAAAe4/m7V6RagN7lE/s1600/Capture.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-fSIoR66jMgk/TbHpb_53SbI/AAAAAAAAAe4/m7V6RagN7lE/s320/Capture.JPG" width="219" /></a></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">Finally. My 15th marathon and I get to participate in the 115th Boston Marathon. It was worth all the hassle, the money, the 4am training runs, and asking my wife to watch the kids just a little longer while I run even more. It lived up to the hype. Traveling with the Ship of Fools was also a treat. It seemed from the moment we arrived at the Austin airport I was running into someone I knew.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">I have participated in large marathons prior but this was something different. I felt like every person I encountered was happy I was there. They knew this was a big deal and didn't care if their town was shut down for a couple of days. I'm sure plenty of people were not in that boat but they kept it from me. And the towns, those small little towns along the route, came out in droves and were genuinely happy to see a Texan come through. I loved that the grownups cheered me the loudest when I took the time to run to the side of the road and high five their little ones. Just amazing. <o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">I would like to leave this report with just that sentiment - the energy, the crowds, the townspeople, but, alas, I have to speak about the actual performance in the race. I ran a quite respectable 3:34, but I was trained up for about a 3:15 with 3:20 being my fall back goal depending on the weather and difficulty of the course. I wanted to heed all the advice and go out slow so I stayed back a couple of corrals and ran the first 18 miles or so with Joe T. - the conservative/negative split king. He seemingly runs only "strong finish" marathons and when I stick with him I usually have success. Despite the perfect conditions (fastest marathon ever was run on this day), I was in trouble early. My legs just didn't feel right - even after 5 miles. I finally had to let Joe go, crested Heartbreak (mile 20.5) in decent shape but then my old nemesis came back. My left hamstring cramped up and the last 5 miles included the very familiar cramp-avoidance dance. In past races, this really got me down, but those Boston crowds would not let me. I wore a Run Tex shirt (local Austin running store) and I was "Tex" all day. They wanted this Texan to hang in there and finish strong. Even my sister, who came all the way from NYC just to see me finish, said I had one of the biggest smiles she has ever seen at mile 25.5. <o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I have since come up with a thousand possible reasons why I did not perform up to my training but truly I approached this weekend like it could be my last time in Boston and have no regrets. That being said, to be a rock star in Boston again does have its appeal and I have a lot more work to do in the marathon department if I want to return. The "laurel resting" is over.</span></span><br />
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<span style="color: black;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.runningahead.com/logs/256b468a629e4d97b6b0977b85d0438b/workouts/1e11cfda1e514bb6991227f2023b0afd">Detail Splits</a></span></span><br />
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<tr align="left"><th><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Location</span></th><th><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Time</span></th><th><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Pace/mile</span></th></tr>
<tr><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">10km</span></td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">0:48:54</span></td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">7:52</span></td></tr>
<tr><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Half-<span class="il" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial;">Marathon</span></span></td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">1:42:53</span></td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">7:50</span></td></tr>
<tr><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">30km</span></td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">2:26:03</span></td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">7:50</span></td></tr>
<tr><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Finish</span></td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">3:34:32</span></td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">8:10</span></td></tr>
</tbody></table></div>Seanhttp://www.blogger.com/profile/08575846893915664298noreply@blogger.com0tag:blogger.com,1999:blog-7949224372389631957.post-71277743797548864232011-02-22T12:26:00.001-08:002011-04-22T15:01:52.855-07:00Austin Marathon - 2011<div style="font-family: arial; font-size: small;"><div class="separator" style="clear: both; text-align: left;"><a href="https://lh4.googleusercontent.com/-GwFq22UbE9M/TXld4_wnC8I/AAAAAAAAAeU/_2nwoP6sfws/s1600/Austin+Marathon+3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://lh4.googleusercontent.com/-GwFq22UbE9M/TXld4_wnC8I/AAAAAAAAAeU/_2nwoP6sfws/s320/Austin+Marathon+3.jpg" width="213" /></a></div>Once again not the ideal conditions for a 26.2 mile foot race (now makes 4 out of my last 5). Mid 60s, high humidity and some southerly gusts of head wind during the final miles.</div><div style="font-family: arial; font-size: small;">But, I went out conservatively in anticipation of another crash and burn and finished so strong that I executed my first negative split marathon (17 secs) and my 3rd fastest. First half 1:44:33, final 3:28:49.</div><div style="font-family: arial; font-size: small;"><br />
</div><div style="font-family: arial; font-size: small;">I battled through some dark moments around mile 21 but seeing my family and the Ship cheering section helped me through. I also struggled with a few hamstring cramps mile 24ish (just after seeing the family again) but was able to work them out, get back on the train (thanks to Dave D), and close fast averaging 7:17 over the last 1.2 miles. I think I was sprinting to the finish to see if Iram had BQ'd. Seeing the Ship cheering section 3 (three!) times during the race also helped a ton. It's nice to see not only familiar faces, but faces that have been there and done that and were pulling for you.</div><div style="font-family: arial; font-size: small;"><br />
</div><div style="font-family: arial; font-size: small;">Hopefully I didn't beat my body up too hard so I can put in some decent training for Boston.</div><div style="font-family: arial; font-size: small;">I think I may be learning something about this distance. Maybe.<br />
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<a href="http://www.runningahead.com/logs/256b468a629e4d97b6b0977b85d0438b/workouts/a673ede9793641faad86c26f4d21aeb9">Detail Splits</a><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://lh4.googleusercontent.com/-GEwMzWMNQ5s/TXld7F9iX4I/AAAAAAAAAeY/bU0wRkODvKo/s1600/Austin+Marathon+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://lh4.googleusercontent.com/-GEwMzWMNQ5s/TXld7F9iX4I/AAAAAAAAAeY/bU0wRkODvKo/s320/Austin+Marathon+1.jpg" width="320" /></a></div><br />
</div>Seanhttp://www.blogger.com/profile/08575846893915664298noreply@blogger.com0tag:blogger.com,1999:blog-7949224372389631957.post-20995319923407203682010-10-28T19:28:00.000-07:002010-10-28T19:30:42.276-07:00New Feature: Weather Forecasts in your Email<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The email reminders now contain weather forecasts.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Example workout reminder:</span><br />
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<span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">Easy Walk -</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
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</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">1 week(s), 2 day(s) until 11/07/2010 race date.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
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</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">Program:</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><a href="http://www.jeffgalloway.com/training/time_goal.html" style="color: #1c51a8;" target="_blank">JG Marathon - Time Goal</a></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
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<hr style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;" /><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><a href="http://web.live.weatherbug.com/Common/home.aspx?zcode=z4641&zip=94109&units=0&rnd=Obs102820102100" style="color: #1c51a8;" target="_blank">Current Conditions from Potrero Hill, San Francisco, CA</a></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><b>Temperature:</b></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">63.5 °F </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
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</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><b>Humidity:</b></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">41 % </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><b>Wind Speed:</b></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">6 mph WNW </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><b>Pressure:</b></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">29.93 " </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
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</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><b>Dew Point:</b></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">39 °F </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><b>Gusts:</b></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">22 mph WSW </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><b>Rain Today:</b></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">0.00 " </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
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</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><a href="http://web.live.weatherbug.com/forecast/forecast.aspx?zcode=z4641&zip=94109&units=0&rnd=102820102022-fcstTxt0" style="color: #1c51a8;" target="_blank">Forecast for Tonight</a></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">A chance of rain in the evening...then rain likely after midnight. Lows in the mid 50s. South winds 10 to 20 mph... Becoming southeast 5 to 10 mph after midnight.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
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</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><a href="http://web.live.weatherbug.com/forecast/forecast.aspx?zcode=z4641&zip=94109&units=0&rnd=102820102022-fcstTxt1" style="color: #1c51a8;" target="_blank">Forecast for Friday</a></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">Rain likely. Highs around 60. Northeast winds 5 to 10 mph...becoming northwest in the afternoon.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><a href="http://web.live.weatherbug.com/forecast/forecast.aspx?zcode=z4641&zip=94109&units=0&rnd=102820102022-fcstTxt2" style="color: #1c51a8;" target="_blank">Forecast for Friday Night</a></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">Mostly cloudy. A chance of rain in the evening... Then a chance of showers after midnight. Lows in the lower 50s. Southeast winds 10 to 20 mph.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
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<span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">Enjoy!</span><br />
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<span class="Apple-style-span" style="border-collapse: collapse; font-size: 13px;"><span class="Apple-style-span" style="border-collapse: separate; color: #333333; line-height: 20px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you have any problems, please don't hesitate to </span><a href="http://www.racereminder.com/contact.asp" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #5588aa; text-decoration: none;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">contact us</span></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">.</span></span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="border-collapse: separate; color: #333333; font-family: Georgia, serif; line-height: 20px;"><br />
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<span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">Sean</span><br />
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</span>Seanhttp://www.blogger.com/profile/08575846893915664298noreply@blogger.com0tag:blogger.com,1999:blog-7949224372389631957.post-91735516398167926122010-06-07T08:13:00.000-07:002011-04-22T13:54:31.587-07:00Sunburst Hall of Fame to Notre Dame Marathon - 2010<div class="separator" style="clear: both; text-align: left;"><a href="http://3.bp.blogspot.com/_MQ16UU8gbbs/TBFM_bZ6dDI/AAAAAAAAAdE/KrFOBXJeT0w/s1600/Sunburst+Notre+Dame+1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/_MQ16UU8gbbs/TBFM_bZ6dDI/AAAAAAAAAdE/KrFOBXJeT0w/s320/Sunburst+Notre+Dame+1.jpg" /></a> <span class="Apple-style-span" style="color: #444444; font-family: Arial, Verdana, Helvetica, sans-serif;">A dozen marathons under my belt and I can finally say I'm completely satisfied with the outcome of this race - a little surprising given the finish time but a perfectly executed race given the conditions.</span></div><span class="Apple-style-span" style="color: #444444; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: small;"> <br />
I booked this marathon 3.5 weeks out which didn't allow for any traditional training although I had a few 30k trail races under my belt and had time for one more 20+ long run so I really wasn't under trained. I PR was unlikely but in the back of my mind I thought sub 3:30, probably closer to 3:20. As race day approached, the forecast got worse and worse and I was struggling with a goal. I decided to forget times and stick with a simple goal of running a negative split, something I have never done. I believed this was my best chance of slowing down enough at the start in order to have a solid finish, avoiding a crash and burn, and be able to enjoy the rest of the weekend. I would ignore the pace on the Garmin and attempt to run by effort (very hard for me being a numbers guy). I still have crash-and-burn visions of 2007 Chicago and 2009 San Antonio burned in my brain.<br />
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It was 70+ with 90% humidity at the start and just got worse (lucky it was an early start). I was running this race with Joe T and he is the master of negative splits so I knew I was in good hands. I would like to say our beginning conservative effort was due to the Joe's wise pacing but really I think it was our only choice given the heat - we just couldn't imagine going any faster and having any kind of chance of finishing strong. I kept saying I would pick it up around mile 10, that didn't happen, maybe mile 13, nope, ok mile 15 - still no. Finally around mile 16 I still felt good and had to pass someone and decided to stay a little more aggressive, it felt good to open up a little and so I stuck with it. Aggressive is a general term in this heat - I think I only layed down a few sub-8:00 miles the entire marathon and this is where they occurred. I crept back up to low 8:00 pace after mile 21 or so but was able to avoid stopping or cramping the entire race which really shocked me. I ended up crossing the finish at 3:36. They had no splits during the course, and the mile markers were all screwed up so I'm not exactly sure of my half split but it looks like it was around 1:48ish which would make this an even split marathon - my first as well. For reference, I ran the same time in San Antonio last fall under similar conditions but completely crashed and burned and ended up with a 24 minute positive split. A terrible experience.<br />
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So yes, it was 20+ minutes slower than a marathon I ran in January but I am not in the least bit disappointed. I felt it was perfectly executed give those conditions and my recent training.<br />
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Maybe I'm starting to learn something about this distance.</span><br />
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: small;"><a href="http://www.runningahead.com/logs/256b468a629e4d97b6b0977b85d0438b/workouts/7cd40811a09a454185bf079b535c0729">Detail Splits</a></span><br />
<div class="separator" style="clear: both; text-align: center;"></div>Seanhttp://www.blogger.com/profile/08575846893915664298noreply@blogger.com0tag:blogger.com,1999:blog-7949224372389631957.post-24436966848309017512010-04-07T18:09:00.001-07:002010-04-07T18:09:20.451-07:00Server Maintenance - Thursday, April 8th, 2010<span class="Apple-style-span" style="font-family: Tahoma, Arial, Helvetica, sans-serif; font-size: 11px;">Thursday, April 8, 2010 - RaceReminder may be down for about 20 minutes from 9:00PM-2:00AM Pacific time for server maintenance. </span>Seanhttp://www.blogger.com/profile/08575846893915664298noreply@blogger.com0tag:blogger.com,1999:blog-7949224372389631957.post-52886944649686985752010-03-27T10:33:00.000-07:002010-03-27T10:34:49.033-07:00New website design!Race Reminder underwent a significant site redesign. Hope you like it. More features to be released in the coming months.<br />
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SeanSeanhttp://www.blogger.com/profile/08575846893915664298noreply@blogger.com0tag:blogger.com,1999:blog-7949224372389631957.post-68417457966647937242010-01-20T18:15:00.001-08:002011-04-22T15:03:04.663-07:00Houston Marathon Race Report - 2010<a href="http://4.bp.blogspot.com/_MQ16UU8gbbs/S1fErVYJeWI/AAAAAAAAAb4/QyhQ8vFBgCs/s1600-h/Houston+Marathon+1.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5429024124570270050" src="http://4.bp.blogspot.com/_MQ16UU8gbbs/S1fErVYJeWI/AAAAAAAAAb4/QyhQ8vFBgCs/s320/Houston+Marathon+1.jpg" style="cursor: hand; cursor: pointer; float: left; height: 320px; margin: 0 10px 10px 0; width: 212px;" /></a><br />
<div><span class="Apple-style-span" style="font-family: arial;">Finally, a chance to run the world's oldest annual marathon. This was my 11th marathon, with the first 6 all over 3:45. Attempting to get down to 3:15 for a Boston Qualifier (BQ) was looking downright impossible. All the formulas based on previous race results pointed to a 3:15 but I always struggled with cramps in the closing miles. Then I moved to Austin and joined the Ship of Fools and all of a sudden 4 of my last 5 marathons were 3:30ish or faster.</span></div><div><span class="Apple-style-span" style="font-family: arial;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: arial;">My training had been going well with most weeks in the mid-40 mile range, running 4 days/week. The last 22 miler was 2.5 weeks out on the hilly Stratford, Scenic, Mt Bonnell route - one of my favorites. </span></div><div><span class="Apple-style-span" style="font-family: arial;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: arial;">Houston was my 3rd official BQ attempt: <a href="http://frankenthon.com/">Frankenthon</a> was the first - the perfect weather, great course, and great support brought me a 3:18 with limited damage. Then came San Antonio which was a reminder in adjusting your goals down as the humidity forecast goes up. I didn't and suffered greatly the last 10 miles with total cramping in every leg muscle.<br />
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</span></div><div><span class="Apple-style-span" style="font-family: arial;">I consciously stayed away from any Houston forecast until 4 days before the race. I tend to be a bit obsessive about these things (aren't most marathoners?) and decided not to spend any energy worrying about the weather until the forecast settled down. It settled quite nicely to low in the 40s and maybe topping out in the upper 50s at the finish - there was a bit of humidity but overall pretty darn good. I love the Houston Marathon - it's my old 'home' course having run it twice before and completed countless 20 milers on it. It's flat, well organized, and the town shows up for support. It was historically always my personal best so I was feeling confident.</span></div><div><span class="Apple-style-span" style="font-family: arial;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: arial;">My plan was to run no mile faster than 7:15 and no mile slower than 7:25 and hitting the first half at 1:35. I knew what the final miles of a 3:15 would feel like from Frankenthon so I wanted some time in the bank when the pace started slipping and legs started failing. I was never good at negative splitting a marathon in the past so I didn't expect to try it here.</span></div><div><span class="Apple-style-span" style="font-family: arial;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: arial;">I hit the first half at 1:36 with 2 miles under 7:15 and only the first mile over 7:25 averaging 7:20/mile overall. Great start. I was taking a Gu every 5 miles and drinking a full cup of Gatorade Endurance at every aid station (I forgot my bottle to carry along). In fact, I drank nothing but Gatorade Endurance 24 hours before the race - very little water. </span></div><div><span class="Apple-style-span" style="font-family: arial;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: arial;">Miles 15/16 sneaked up to 7:30s and surprised me. This is when I typically have to give a little bit more energy to maintain my pace but not wanting to accept it quite yet. I rallied back and got the pace back down. I saw my family and friends at mile 18.5 which gave me a nice boost of energy. I was back on pace until mile 21 at which time my legs really started quivering and twinging and just giving me the typical cramp warning signs. This is the point in the past where I would have stopped to stretch and avoid any 'hard' cramping. Like a light bulb, it hit me - I was using the cramps as an excuse to stop in the past. It was usually then that I cramped - a little self-fulfilling prophecy. So I just held on, gradually giving into a marathon shuffle as to not overextend those muscles and keep the pace down as much as possible. This was, by far, the most internal banter I have ever had during a marathon. I was talking to myself (sometimes out loud) for a good hour about why I was feeling the way I was, how my brain was trying to sabotage, and how I could still get in under 3:16 with my legs screaming at me.</span></div><div><span class="Apple-style-span" style="font-family: arial;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: arial;">Miles 21-23 were all around 7:30. Mile 24 up to 7:40, mile 25 right at 8:00. Crap, I'm really cutting it close here. Every time I pushed, the muscles just said no. Keep with the shuffle and do NOT stop. Finally I turned up Rusk and saw the finish line but had no idea if it was 5 minutes away or 2. The last 400 yards or so were a blur. Apparently I had people cheering for me and even running me in from the sidelines but I heard nothing. My left hamstring started to cramp and I did everything I could just to keep moving. The last 1.2 miles took me 8:11. As I crossed the finish I knew I had it - both my watch and the clock were under 3:16 - I almost collapsed from another hamstring cramp as Raul (from the Ship) caught me and held me up. He hung around for a good 5 minutes until I was standing on my power. Tip of the cap to the Houston volunteers.</span></div><div><span class="Apple-style-span" style="font-family: arial;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: arial;">My official time 3:15:13 - had 46 seconds to spare. 3 minute positive split which is my best so far (6 min at Frankenthon, 24 min in SA).</span></div><div><span class="Apple-style-span" style="font-family: arial;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: arial;">Boston 2010 sold out in a couple of months so I'm sitting here refreshing their registration site until the 115th running of the Boston Marathon opens up.</span></div><div><span class="Apple-style-span" style="font-family: arial;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: arial;">A good race indeed.</span></div><div><span class="Apple-style-span" style="font-family: arial;"><br />
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<span class="Apple-style-span" style="font-family: arial;"><a href="http://www.runningahead.com/logs/256b468a629e4d97b6b0977b85d0438b/workouts/bda26cc94cfc41fda93a75b18b945daf">Detail Splits</a></span></div></div>Seanhttp://www.blogger.com/profile/08575846893915664298noreply@blogger.com2tag:blogger.com,1999:blog-7949224372389631957.post-61760083263876684862009-04-10T07:54:00.000-07:002011-04-22T13:55:11.965-07:00Houston Marathon Race Report - 2009<span class="Apple-style-span" style="border-collapse: collapse; font-family: arial; font-size: 13px;"><span class="Apple-style-span" style="font-size: medium;">I have been in a marathon slump, crashing and burning the latter miles in my last few marathons. It's been 4 years since my PR and I was ready for a new one. I was hoping to break 3:30 and gauge how much more work I would have to put in to qualify for Boston (3:15). It was the best training I have put in - recently moving to hilly Austin and regularly running with a group with faster runners (thank you Ship of Fools). I put in seven 20+ mile long runs with the last 24 miler 2 weeks out. No major aches or pains at the starting line.<br />
The forecast for Houston looked crisp and cool until a few days out. Saturday morning was upper 40s, Monday morning was upper 40s, but </span><span class="il"><span class="Apple-style-span" style="font-size: medium;">race</span></span><span class="Apple-style-span" style="font-size: medium;"> day ended up being 60 and muggy. Darn.<br />
My plan was to click off 7:45 miles until mile 20 or so and then re-evaluate my pace. I felt the humidity from the start but stuck with my plan ignoring the lessons learned in the 2007 Chicago "fun run". I had running partners virtually the whole </span><span class="il"><span class="Apple-style-span" style="font-size: medium;">race</span></span><span class="Apple-style-span" style="font-size: medium;"> which really helped the miles go by.<br />
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I crossed 10k at 48:55 (7:52/mile), then the half at 1:42 (7:44/mile split). After the half I lost my fresh legs and started to feel the heat. Mile 15 was my first 8:00 mile. I got to 30k in 2:27 (8:06/mile split). I felt my first muscle twinge around mile 18 and decided to do a little stretching when I saw my family next just before mile 19. Mile 21 is when I hit a hard cramp in my left calf - I worked it out and continued on at a slower pace - succumbing to the usual internal banter - "you are so stupid, obviously your are not cut out for this distance, you will never qualify". Finally I decided not to panic, keep drinking, take a few salt tabs, and do some stretching/massaging for a few seconds at every water stop. Somehow I avoided another hard cramp and thought I actually still had a chance to break 3:30 at mile 24. I was in one of those zones where I thought I was clicking off 6:30 miles but in reality was just a very tired runner doing the marathon shuffle, just barely breaking 8:00 pace. I broke through the tape strong at 3:32:00 (8:05 pace) averaging 8:35 miles since the 30k mark.<br />
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Sweet crap - I finally got that monkey off my back and got a 14 minute PR.</span><br />
</span>Seanhttp://www.blogger.com/profile/08575846893915664298noreply@blogger.com0