The Long Run

10.39 mi, 1:34:22, 9:04 avg

Since I did my long run yesterday, still needed an "easy" run today.  Jamie needed to do 18 miles and wasn't sure what route to talk and in desperation thought she might just run the close neighborhood 10 or 11 times.

So, alternate plan was for her to do a few loops for 5 miles, then she and Joe would swing by my house and we'd do an out and back to the Trinity Y where we could get some cold water and run back. 

Heard a good amount of rain at 5:00 am and was wondering if I'd get a text saying she wasn't running.  But, the rain stopped, I waited out front.  Saw Joe and then a few minutes later Jamie showed up after her 5 miles.  I led the way on a meandering course to the Y to get there just after 7:00.  Got there and headed back.  There was some very light rain that kept things cool.  Took it easy and felt good.

Biggest week for me in a while with some solid effort.

4.05 mi, 34:07, 8:24 avg

Heard it raining and thundering early in the morning, thought maybe it would stop soon, but it didn't and eventually I was running out of time.  Put on an older pair of shoes because I knew they'd get wet.  But, it wasn't quite as bad as I thought it would be.  It had died down a little.  There were some pretty impressive puddles and little rivers running down the road, but overall not terrible.  Was supposed to do 6 miles but this was at least better than nothing.

5.36 mi, 40:02, 7:28 avg

Busy morning so I had to do my run in the evening.  Still pretty warm out but ended up getting onto a pretty quick pace after a mile warm up for the first mile at about 8:30 pace which is a pretty fast warmup mile.  Rest of the miles were all below 7:20 pace.

Slightly short on distance but it was fun to do a shorter and quicker run.

6.31 mi, 51:08, 8:06 avg

Finally, a run that turned out to be the planned distance and pace.  Ran in the morning in the neighborhood (although still slightly on the late side).  Steady pick up from 9:30 first mile to 7:20 last mile.

Well, actually tempo run was scheduled for today but decided to postpone it one day.

6.63 mi, 51:03, 7:42 avg

Yesterday's planned short tempo run which was postponed until today almost didn't happen.  Pretty warm out this morning but figured I could push through 3 miles at a 6:41 pace.

After the mile warm up I switched into tempo gear and felt ok at first, but then didn't and started thinking about postponing again. Pace had slowed down to 7:08 and then I decided if that's all I could do with the effort I had then that's what I'd do.

Then, little by little pushed the pace back down and finished the first mile at 6:45, then did the last two at 6:36 and 6:31.  Done!

Starting to wrap up week 1 of the taper, then there's another taper week next week and then race day.  Fingers crossed that I'll be able to beat back any doubts on race day like the one that almost took me down today.

8.63 mi, 1:14:18, 8:36 avg

Ran with Joe and Jamie in the neighborhood at 6:00.  Joe stayed with us most of the run but headed back a little bit early.  Warm and humid but about average for what it has been.  Overall a good run and always nice to have some company.

5.42 mi, 44:11, 8:08 avg

Ran by myself in the neighborhood.   Waited too long to start so it was one notch more humid than most other days.  Had a slow start at first, but ran the last 3.5 miles at a pretty good pace.

4.32 mi, 35:01, 8:06 avg

Taper week, just a short run.  Went to the Y to run with the Striders for the company.  Ran with Joe for a bit.  Started out at very easy pace and finished with last mile at 7:07.

6.15 mi, 46:30, 7:33 avg

Taper week with one hard workout, today.

3x1mi @ 6:18 pace.

I ran at the new park again with the marked path around the small lakes.

6:09, 5:50, 6:18

I've noticed an anomaly here and at the high school track.  When running clockwise my pace shows faster.  At this park the 1/4 mile marks out to a mile are only counterclockwise so hard to tell.  But I'm guessing they first two were close to the same.  It was a good run for being about 80 degrees already.

4.47 mi, 37:05, 8:18 avg.

Ran at Longleaf with the Striders, only 4 miles today but wanted the company.  Ran with Joe and Jamie for most of it.  Saw only one meteroid from the shower.  I saw two on Tuesday.

Chasing the Unicorn Race Report

(see bottom for stats if you want to skip to stats)

My fourth marathon this year and coming off of some of my most solid training, especially for summer.  Put in some good miles, some easy and some fast.  Enjoyed running some tough long runs with Beka and Andrea as they prepared for the same race so was feeling pretty ready as the race approached.

However, the weather forecast did somewhat deteriorate as race day approached, with the low temperature climbing and the projected high climbing even higher.  But, I also reasoned that since I had done a lot of training in Florida summer weather I still might have an edge and with a little race day magic could still pull it off.

Met up with Beka and Andrea the evening before the race and for packet pick up at Washington Crossing Park, PA (took me a while to realize that yes, this is indeed the spot where G.W. crossed the Delaware River on Christmas for a much needed victory).  Walked out onto the canal path a little bit to check it out and then headed for dinner in the nearby town of Newtown at a Chinese restaurant called "Duck Sauce"

The weather was looking not so good, skies had been clear a lot and day time highs were in the 90's.  Mornings were still cool so that helped.  We met back at the park, warmed up a little bit and then had another runner get a picture of us.  We had goal times about 10 minutes apart (hopefully) with 3:20 for me and 3:30 for Beka (Andrea was there for moral support).  Small waves of about 50 runners were 30 seconds apart.  I was in the 2nd wave and my two friends right behind me in wave 3.  I think the start  temperature was about 65 degrees, humidity a bit high somewhere in the high 80's  (about 10 percent lower than Florida summer humidity).

Race starts at 7:15 in a parking lot, then on the road out of the park but turns onto the Delaware canal path which has a crushed fine gravel on top of packed dirt.  There is a very slight incline as the path heads north (one small lock and a very small climb to the turn around point).  There are also 7 "camelback bridges" that arch over the canal with the path dropping down below the bridge and then back up.  Taller runners might have to (or feel like they have to) duck a little bit.  Most of the path is as wide as a single lane dirt road but a few spots narrow down to the width of a single track running trail which gets a little tight when there are runners coming the other way.

First mile I felt pretty good although didn't quite have that bouncy feeling I sometimes have at the start of a good race.  Not all good races have this feeling, so I'd wait a few miles.  I hit the first mile at 7:58, hitting the lap button on my garmin instead of relying on garmin splits.  I thought that pace seemed reasonable and planned on trying to keep all miles after that faster.

With Andrea and Beka starting 30 seconds after me, and with a goal pace about 20 seconds slower I wanted to be about two and a half minutes ahead of them after the 6.6 mile turn around where I'd see them.  First 5 miles went by, still not quite feeling that fast, but then all of the sudden, after mile 5 the running felt easy.

Hit the turn around, felt good and in a couple minutes saw Beka and Andrea both looking strong and happy.  The whole return trip back felt pretty much like it did just after mile 5.  It was still relatively cool, and the shade definitely helped.  There was a pretty tall bald guy wearing dark shorts that I started to follow.

I was hitting all of the aid stations to grab a water or gatorade so I wouldn't fall behind.  At the turn around, went through the aid station, grabbed a cup, and went to toss it in the trash can.  As I was trying to do that, a volunteer was telling another volunteer (maybe his son), that the trash can was in the wrong spot and starts to drag it away as I'm trying to throw out my cup.  It was frustrating in a slow motion sort of way.  Didn't really cost me any time but it would be the start of a slower second half.

Crossed through the halfway point with a gun time just over 1:41, so right about 1:40:30 net which was 30 seconds slower than at Poconons, but with this being a flat course and having just run the first half and knowing what exactly was in store thought I had a good chance of running an even split or at least a small positive split.  I really wanted to be under 3:23 for a decent shot at getting into Boston.   Soon saw the ladies again, both looked good and the gap seemed to be about right.

On the second half, the course markers are at 0.1 mile offsets, so 14.1, 15.1, 16.1, etc.  I knew this because I saw those signs on the first half.  But for some reason my running calculation brain had not caught up and I was waiting to hit the lap button at the 14 mile sign.  So, the lap time made it look like I had slowed.  While I was trying to sort this out, my pace slowed a little bit.  I recovered some of the lost pace but missed getting under 8:00 for mile 15.1

Also around this time I lost sight of the taller bald guy when I got a side stitch (I chatted with him at the end of the race, he finished with 3:25, good for a 55 yo age group award).  16.1 was now way slower than 8:00.  But, not to be defeated, I would try to pick it back up again once I could shake the side stitch.

So, next mile was faster, back under 8:00, but just a little bit.  then slower, and then one more faster as I approached the 19.6 mile turn around.  I was now on my way back and was feeling a little bit faster and soon saw Beka and Andrea approaching their last turn around, but shortly after seeing them slowed down again by the time I got to 20.1.   Next mile was faster but could no longer get back under 8:00.  Except for the goal of finishing, the race part felt pretty much over.

Finally, just before the 25.1 marker I looked at the total race time which I hadn't looked at for a while (probably not since the halfway).  Time was 3:21:20 (or was it 3:21:40, can't quite remember).  So, with 1.1 miles I mustered up a little bit of steam and got back under 8:30.  There was an emergency vehicle on the canal path a little bit before the turn off back into the park.  Ran past it and soon saw the turn off, soon was at the 26.1 marker with the finish arch in sight.

I walked around for a bit, grabbed some gatorade and sat on the ground.  Calf seized up once I was on the ground and seemed to stay locked forever (or maybe it was a minute).  Soon, was back up on my feet and hung out at the finish line until Beka and Andrea approached and came across looking pretty strong.

Ok, so another missed BQ but it was ok, there was a little less giving up and falling apart at the end than my last race even though temperatures were even higher this time.  I think the first half was about as fast/slow as I could go without being too far out of reach of my time goal.  Also, a lot of fun to hang out before and a little after with my running friends and of course a visit to my favorite Aunt and Uncle that live in New Jersey after the race before flying back home the next morning.

Official Race stats:

Start offset: 39:06  (I was in the second wave.  Waves were 30 seconds apart to keep congestion down)

6.55 miles: 0:51:17.42  1/2 Marathon: 1:41:11.82  19.65 miles: 2:34:45.47  Gun Time: 3:31:59.49  Chip Time: 3:31:20

Garmin Stats: 2.37 mi, 3:31:22, 8:00 avg

Mile 1-13 Splits: 7:58, 7:44, 7:39, 7:47, 7:42, 7:28, 7:33, 7:34, 7:39, 7:27, 7:31, 7:37, 7:42

Mile 14-19.1 splits: 8:47 (7:38 pace, 1.1 miles to 14.1 miles, second half of course was marked at mile + 0.1), 8:05, 8:26, 7:56, 8:30, 7:59

Miles 20.1-26.2 splits: 8:57, 8:12, 8:44, 8:42, 9:11, 9:00, 8:25, 0:50 (0.12 @ 7:15 pace)

1.18 mi, 14:10, 12:02 avg

First attempt back at running to get my legs thinking about running.  Short and slow and also the first day of trying out MAF training, running at or just below maximum aerobic only pace.  I think part of the problem with that today is it was a very clunky run and heart rate was all over the pace.  It will take some getting used to.

2.3 mi, 26:48, 11:39 avg

A little bit farther than yesterday, slightly faster and day two of maf running.  Yesterday heart rate was all over the place.  Today it was more steady and run felt smoother all around.

6.23 mi, 1:03:38, 10:12

I ran with Joe and Jamie today in the neighborhood, and for most of the run I just ran what they were running.  So, I didn't stick as closely to the proscribed heart rate range.  However, the miles I did run with them (4.23) had an average heart rate of 132 which is at the top end of the range.  That section was a 9:41 pace.

For the last two miles I kept it within range (122-132) and averaged about 11:15 pace.

I am feeling fully recovered and refreshed now with just these three easy runs so far.

7.13 mi, 1:10:26, 9:53 avg

Ran in Starkey Park, missed seeing Joe and crew at the start so headed out by myself.  Another day doing heart rate training.  I ran next to a friend named Tracy, we chatted and ran for just over two miles.  My heart rate stayed below 132 for the entire time with an average pace of 10:24 which is the best pace so far. 

Then I saw Joe, Jamie, and Cynthia at the water stop.  Ran with them for 3.45 miles not looking at my heart rate, 8:51 pace (later saw heart rate shot up).

Turned back at the park entrance and ran back to the parking lot on my own at about an 11:30 pace for 1.4 miles to get back in heart rate zone.

Felt really good after the run.

6.3 mi, 1:02:22, 9:53 avg

Ran with Joe and Jamie in the neighborhood.  Warm up first mile, part of it by myself before joining the group.  Just ran what they were running.  Did not look at heart rate while running, just know averages after the run for each mile. 9:24, 9:02, 9:01, 9:26.  Stopped for water at the end of the 9:26 mile and heartrate average was 142 bpm for that mile, higher than planned.  Ran the rest of the way alone (sent Joe and Jamie ahead), averaged about 11:25 pace to keep heart rate low enough.

6.42 mi, 1:07:13, 10:28

Ran at the Y with the Striders.  Did all my miles by heartrate (except for last one).

10:04, 11:44, 11:17, 10:42, 11:10

Then did last mile at 8:29 with HR average of 170 - way higher than I wanted.

6.55 mi, 1:05:48, 10:02 avg

Ran in the neighborhood solo, another heart rate run, a bit better than yesterday.

10:28, 10:00, 10:26, 10:26, 10:23, 10:38 (and 0.11 @ 9:40)

Kept heart rate under 132 for all of these miles, felt smoother, too.

Ran in new pair of Brooks Launch which just arrived, one of my old favorite shoes (had my three fastest marathons in a row wearing them)

7.04 mi, 1:06:26, 9:25 avg

Ran at Longleaf with the Striders (Joe and Jamie for the first half).

I did not run by heartrate but did have some good miles. 8:59 (122), 8:32 (134, close, but a little high), 8:24 (140 - too high!), 9:33 (132 - but it did include a brief stop)

Then, was by myself for a bit so as to not slow down Jamie (doing an MP run).  I ran 10:14, 10:13 (both at 130 bpm), and 10:02 (131).  During the 10:13 mile I saw Anthony who ran along with me.  He's also been doing heart rate training and getting ready for his first marathon (Chicago) and soon an ultra marathon someplace.  He's been putting in a ton of miles for a new runner (as high as 90 mpw), but running very smart and by the book.  It was good chatting with him.

I also noted how my last mile got faster at about the same heart rate while chatting.  It's as if my actual effort decreased as well as my perceived effort decreasing, interesting.

6.15 mi, 57:05, 9:17 avg

Best maf run so far.  It was a little cooler and less humid (enjoying it but feel guilty because the cause is the nearby hurricane sucking out some of the moisture).  Ran with Joe and Jamie.  First mile was 10:16, and next mile was 9:16.  I was suprised to see my heart rate stay low.  Ran together the whole time.  Had two miles under 9:00 and a pretty good average.  Part of this is the slight temperature drop and part might be adjusting to the slower running.  Pace is picking up to what my normally stated easy pace is.  If nothing else, this is good recovery from last marathon.  Feeling extra rested.

12.02 mi, 1:54:54, 9:33 avg

Met Joe, Cynthia, Jamie and a few others at Diane's house.  Stuck to heart rate training again.  Weather was also nice - 74 degrees and a drop in humidity making it feel much cooler than usual. First mile 9:29, then 9:09, and 8:58 (heart rate averaged 131 for last mile), slowed down a little bit after that.  Let Joe and Jamie go ahead and Cynthia stayed with me, ok with the slower pace.  Cynthia went ahead when there was just under two miles left to go.  Stayed under 10:00 pace until the last two miles which were just over 10:00.  I wanted to pick it up as it was starting to feel tedious but I held back.  Felt great again when finished and happy with progress so far and feeling more fully recovered than I have in a while.

6 .2 mi, 1:04:13, 10:21 avg

Ran in the neighborhood.  A little bit slow and clunky feeling and interestingly enough heart rate pace was slower than last couple of runs.  I guess it's not surprising.  Still, a pretty good run, just getting in some slow and easy miles.