The Quest for Boston

This is a long entry about my best half marathon to date.  

 Yesterday, it was grey and somewhat misty/foggy on my drive from northern Baltimore City to the Maple Lawn Community in Southern Howard County where I ran the Maryland Half Marathon.  I had raised over $1500 for the Maryland Cancer Center.  I had done all the preparation by the book (except for an occasional run faster than called for on the track or at a long distance and an occasional run a bit slower than called for when it came to longer tempo runs).   I had enjoyed working with the Charm City Run coach.  I had enjoyed the company of many other runners—while stretching, while preparing for long runs on Saturdays, while jogging to and from the track on Tuesdays, and while being cheered on or cheering them on during the track runs.  I had gotten more sleep in two nights than in any other two nights in a long time.  I had tried to eat well but not overeat.  Everything was good to go.

I started the race just a few rows in front of the 1:40 pace group.  I had made a fundamental decision to go it on my own.  There were about 10 minutes of pre-race activities; then the race began at around 8:07.

My first mile was run in just about 7:20.  The Garmin beeped at 7:05 but the official mile marker came at 7:20.  I hit the lap button again there just to get a clear time.  I could not have asked for any better timing—although apparently I could have asked for a bit straighter running.

My second mile was a speedier 7:08.  There were some good downhills that I tried to use but not take too fast.  There was only a slight distance between where my Garmin beeped and where I passed the two-mile marker.  It was there that I made a mistake that rattled me a bit as I went along.  I tried to hit the lap button again but I hit the start/stop button instead.  I knew I had run the first two miles in just about 14:30 (it was at 14:28 or so when I hit the stop button inadvertently and it was a few more strides to the mile 2 marker).  I was trying not to look at my watch much and when I did at the end of mile 3, I realized it had stopped.  So, I had no idea what I ran mile 3 in and, I then decided to wait until the end of mile 4 to restart it.  So, for two miles, I really had no idea what time I ran.  I can figure it out now thanks to the precision of the Garmin’s telling me when it started and stopped.   It turns out that I ran those two miles in 15:01.  I’m not sure if I would have kept up any better if I’d had the chance to stare at my time every second, but it did throw me for a bit of a loop.  It was near the end of mile 4 that I left a couple of runners I’d been leapfrogging with behind for good.

Restarting my watch at the end of mile 4, I ran the mile that everyone talked about before the race as it had the steepest hill on the elevation chart in about a 7:30 pace.  Not too shabby there.  The next mile I ran at a 7:43 pace.  Apparently keeping up the pace going up the hill, I didn’t recover right away.  Getting my legs back a little, mile 7 came and went in 7:22ish.  I was feeling stronger again at that point.  Mile 8 came and went in 7:20—right on schedule. So, I was done my first 8 in under an hour even though I was worried about overall pacing at that point. I knew that I’d see my group coach somewhere in the next mile or two.  I had one question in my mind at that point—what was my total time?  Much to my surprise as I evaluate yesterday’s run, for at least a couple miles I was what my coach had called “the pacing machine” as mile 9 also was run in 7:20.

Mile 10, I really started feeling it.  I had taken my Gu both before the race and between mile 8 and mile 9.  I had taken water and/or Gatorade at each stop.  In the end, I’m wondering if I should have slowed down a bit more to actually ingest more water each time.  That might have helped me at the end.  Who knows?  In any case, I saw the coach as I was near the finish of mile 10.  I started pointing at my watch.   He couldn’t understand why I was doing that so I eventually yelled out “What’s the cull time”.  I was running a 1:13 something.  Not too far off track for my hoped for 1:36, and I could have had my 1:36:something if I had been able to keep it up at that point.   John told me to keep it up.  I wasn’t sure if I had it in me.  The doubt (that had sort of begun when my watch issue came up) began to creep in a little more.  As I left my coach behind, I finished mile 10 in 7:26 (still not bad) and at a total of 1:14:07.  It looks like I might want to consider adjusting my projected finish time for the Baltimore 10 Miler in mid-June (I listed 1:15).

As I passed my coach and he ran back to encourage others from the Charm City Run training group, I ran even with the last person I passed for the entire race.  As I went up the hill closing out mile 10 and starting mile 11, I left her behind.  For the entire rest of the race, one person passed me.  He ended up being more than a minute ahead of me, and the nearest person behind me was a good 20 seconds or more back.  I never would have guessed that in a race with 1600+ finishers, I’d be alone for most of the last 5K.  I hope that doesn’t happen again.

Miles 11 through 13.1 were not pretty.  Mile 11 was run in 7:33.  I tried visualizing my teammate who had challenged me time and again for the second half of the training season.  That didn’t help much.  I remembered hearing a gospel song about making the journey with you on the way to the race.  I knew God was there by my side, but that didn’t help my tired legs.

Mile 12 took 7:42.  Mile 13 took 7:46.  I didn’t even find it in me to sprint out the end and I forgot to hit my stop button when I crossed the finish line.  As far as I can tell from the full output of my Garmin, I probably crossed the line in 1:38.  My unofficial time posted on the website is 1:38:02.  I only wonder about my time because the gun time and the chip time are the same and I did not start in the front.  Will I quibble over 2 seconds?  Of course not.  Would I love to have gotten under 1:38?  Of course.  Still, with a PR by three and a half minutes on a much tougher course than my previous PR was and no miles at 8+, I can’t complain.

But I have learned a few lessons:

First, unless I am absolutely sure I am going to hit the right buttons on my watch, I should stay away from trying to use the lap button.  Alternatively, I could get away from relying on my watch so much.  One way or the other—letting myself get rattled was not a good thing.  There are much more important things to get rattled about on the course.

Second, I have to learn to deal with being alone.  It is funny because for years, I just loved running alone.  However, I now really draw on the energy of running with others. Apparently when I am nearer the front (which I am lucky enough to be for right now and was 50^th of 1600+ overall and 13^th of 222 in the male 40-49 age group), I may be more alone than not in some races.  I’m really going to have to figure out whether picturing a teammate running along with me, picturing my old high school coach encouraging me, or drawing on God’s pleasure with my running to make myself a better person is going to help.  But I need something to help keep myself going when other runners are not there.

Third, drink more.  I took something at each water stop.  But taking something and getting more down are two different things.  Next time, I will make it a point to slow down a couple seconds.  If, by keeping better hydrated, I could have hit those last two miles in 7:30’s rather than 7:40+ that would have more than made up for the slow downs.

Fourth, I still need some humility at these distances.  I have to discuss with my spring coach and the fall coach what time I should aim for in Baltimore this fall.  I’m thinking 3:30 rather than 3:20.  Even 3:20 would only have been enough to qualify me for Boston under the old rules and not the new ones, but that was what I hoped for at the end of last year.  I think that 3:30 would be achievable.  And, on the bright side, it would be nearly 10 minutes better in one year, and that would be a joy to achieve.  Marathon running is not all about Boston qualifying times.  Marathon running is about using running to better myself and give to others. 

There will always be another race and for the time being, I am lucky enough to be at a point in my life where my family tolerates my running, it fits with the schedule, and my fitness is not on the decline.  That bodes well for a few more good half marathons and full marathons.

A little better record keeping may also help me find some patterns to the days of better runs that will help me to improve even more—is it what I eat, how much I sleep, or something else?

And finally, I loved meeting and greeting my fellow runners.  Sharing stories and sharing times.  As I commented to one—once the race has begun, some are faster than others but we all have to get from the start to the finish on our own.  Anyone who does is an inspiration to me.  Just seeing the efforts it takes and so many people’s willingness to do it.  As I commented to all my fellow Charm City Run trainees—remember the motto of the store—“live.  give.  run.”  

Sleep was a little restless but it was a good five hours.

Back out a day after a half marathon.  Was feeling it by the time I finished on a hill. 

Food diary

2 pieces sweet crunch bread with crunchy peanut butter 
1 peach
Soy milk

260 cal chocolate bar with almonds 
Coke Zero

Couscous, sausage, spaghetti sauce 
Banana
Coke zero

400 cal+ Twizzlers

2 beers (Rough Seas)
Appetizer portions of hummus, crab dip. pita
Burger on roll with cheese and chili peppers & pickles

6 squares supreme dark chocolate 

Nice easy run after daybreak with Brian & Abbie or 4 miles and then Abbie came out
with me for the extra 1.7.  Plan to put in 10.3 to 12.3 tomorrow.  Nice to be
fully back in the swing of things.  Plan to run 30 miles this week to work up to
40 per week before the official start of the fall marathon training season at
Charm City Run.  

Note to self:
New contacts 

Food Diary
1 Graham cracker--pre-run

Electrolyte drink--while running and immediately after

1 clif bar--while taking boys to boychoir

Real breakfast:
Peanut butter cereal in cow milk 
Banana

Real lunch:
Olives
Chicken sausage with mango 
Orzo, Alfredo, and peas
3 squares chocolate with cranberry and almonds

Snack:
Pretzels

Carnival food:
Crab cake w tartar sauce 
Crackers 
Lemonade 

Dinner in Odenton:
Diet coke
Chinese noodles
Egg roll with toppings
Moo shoo vegetable with hoison sauce 

Sub 8:00 pace on average on this run.  It was a perfect morning, although I'm starting to notice a little pain in the bottom of my right foot and a little irritation in my right knee.  Have to remember to stretch, strengthen, and cross train... 

Water only pre-run
 
Electrolyte beverage during and after
 
1 peach
1 pear
2 pieces sweet crunch bread with peanut butter and honey
 
1 pear
Potato chips
Olives
Chicken mango sausage
 
Lemonade 
Pit beef sandwich
Onion rings
Mozzarella stick 
 
Smoothie with kiwi, banana, pineapple, coconut, pomegranate juice, and sky 
milk (and a little bit of ice and a but of Godiva liqueur 

Sleep was restless.  Today was another run with Back on My Feet -- Baltimore, Team Christopher's Place.  For anyone who is interesting in combining running and service you can check out the back on my feet website.  It was a nice, somewhat speedy run and my knee was okay, although I know I need to be VERY careful now.

Food diary 

Banana, pear, pineapple, coconut, mango juice, soy milk smoothie

Carrot sticks
260 cal Hershey bar with almonds
Coke zero

Wasabi peas
Coke zero

Diet pepsi
1/2 corned beef, cheese, lettuce and mayo on rye 
Pickle spear
Tomato slice
Pasta salad

525 cal of Twizzlers

3 small pieces homemade cheese pizza with half whole wheat dough 

20 oz blue Gatorade 

Pretzel thins
1 lick ice cream

Water before the Y

Weights only with extra hip abduction/adduction

2 banana, mango juice drink, soy milk, whey powder, pineapple, coconut smoothie
1 homemade buttermilk biscuit 

Coffee 
Muesli, fruit, yogurt parfait

260 cal Hershey bar with almonds
Coke zero

Wasabi peas

Various appetizers/desserts
Red wine
Diet coke

On this one, note that my 1:30 nap the day before was awfully close to right before bed, so it is more like 5 hours of sleep...

Water only pre-run

Banana, orange juice, mango juice drink, pineapple juice, dried coconut smoothie

Soy milk

Eggs Benedict
Tomato
Potatoes
Crab dip
Coffee

Seafood bisque 
Salad
Brownie
Celery
Diet pepsi 

1 cup unsweetened tea

3 hot dogs with relish, mustard, ketchup
Small bag chips (I was at a baseball game)

Banana, mango juice drink, coconut Godiva liqueur smoothie

No workout at all this morning--not even some simple yoga to get me going.  Fell unhappy about that.

Consider checking out today's non-running blog entry at http://p-s-wellbeing.blogspot.com.  I have been inspired by those I apparently have inspired.

over easy eggs (2) with salt and pepper served over two homemade buttermilk biscuits

Soy milk
Orange juice
Peanut butter cereal in soy milk 

Pear
Diet pepsi

Rice 
Chicken
Salad
Diet cokex2

Brownie
2 cookies

Elbow macaroni
Spaghetti sauce
Garbanzo beans (mixed in with the sauce)
Bacon, crumbled (mixed in with the sauce)

Kiwi, banana, orange juice, frangelica, smoothie

Water pre run

2 homemade buttermilk biscuits with honey
Soy milk
OJ

260 cal Hershey bar with almonds

Chocolate/chocolate chip muffin
Coffee with half and half

Beef
Naan
Other Indian
Rice pudding
Diet cokex2
Brownie

Rum & mango drink
Tomato soup
Garlic bread
Unsweetened tea
Chicken
Rib
Potato
Pastry 

My mileage was actually 13.1 at 8:17 (by myself and trying to control myself from going too fast--I had only one mile sub-8 after I had a shot of adrenalin that came from a car coming a little too close for comfort) and then 2 at a much slower pace with my 11 year old in preparation for the 5K the next day.  Also, starting to work on a mid-foot strike stride.

Pre run water

Electrolyte drink

Soy milk
OJ & pomegranate juice
Peanut butter cereal with soy milk and dried coconut flakes
1 over hard egg with salt and pepper
Pear, pineapple, pomegranate smoothie 

Diet pepsi
Peanuts 

2 cheese burgers with ketchup and relish
2 Hot dogs with mustard and relish 
Small bag pretzels
Some chips
Real coke x2

Gatorade

Diet coke

Chicken breast

A healthier sleep time.  Yay!  I ran a 5K with my 11 year old.  He ran a 33:24.  Not his best but he is hanging in there given that we haven't trained quite as much as I'd like recently but it is just a great way to spend an early SUnday morning with my son.

Banana

2 muffins

Small OJ

Orange & pomegranate juice
Soy milk
1 egg over hard with salt &  pepper

Peanuts

Potato chips
Fruit nuggets

Sausage 
Fresh mozzarella
Pizza sauce
Roll

Chocolate
Rice Krispies treat leftovers 
Excess ricotta cheese topping--ricotta, peach schnapps, coconut, sugar
way to much of the following at a cookout...
Ham
BBQ
Roll
Pasta salad
Shrimp salad
Brownie
Dessert pizza 
Salsa and chips
Veggies and dip 

Continuing to work on mid-foot strike running.  Pace for the 7 was 8:10 on average

1 piece dessert pizza pre run

Multiple pieces dessert pizza 
Banana
Peach
Buttermilk biscuit with honey
Orange, pomegranate, pineapple juice mix

1 1/2 Cheeseburger
Onion rings 
Fries 

3 large diet cokes

Dessert pizza
Potato chips

Rice krispies  

Water pre workout

3 weight bearing exercises plus double adduction abduction 

4 miles simulated biking 

Soy mill, pear, kiwi, banana smoothie
OJ
Whole wheat bread with earth balance spread 
Cashews

Diet pepsi x 3 
260 cal Hershey bar with almonds

Chesapeake turkey
Olives
Dark chocolate 

Onion soup in a bread bowl
Black cherry smooothie
More bread 

Very diluted pomegranate juice