Race goals/report (updated from 2015 plan):
| Goals |
Strategy |
Results |
| Finish uninjured in under 5:00. |
Stay within the comfort zone. Take it easy, maybe walk some of the uphills. Take the brakes off on downhills but don't push. Try to avoid bonking in the later miles. Back off if beginning to feel pain that may indicate a potential injury. |
I followed the strategy quite well I think. Finishing in 4:25 exceeded all my expectations. I think the cooler temps and overcast skies helped tremendously. I thought maybe I had started out too quickly, but I wasn't pushing. I didn't bonk even though my long run had only been 16 miles at 10:15/mi. To finish 26.2 at 10:05/mi. was a pleasant surprise.
|
| Stay nourished and hydrated. |
In recent years my target was 2 Clif Bloks with 4+ oz water per aid station (discontinue the shot bloks late in the race when my body tells me to). This year I decided to replace half the bloks with Sport Beans for some flavorful variety, and upped the water targe to about 8 oz per aid station.
Lorna Doone cookies halfway through.
Eat bananas and oranges when available. May eat some Otter Pop if offered and it sounds good at the time. |
I followed the plan pretty closely. I think I did well staying nourished and hydrated. I had a few potty stops, but it was a fair trade off for being able to finish without bonking and recovering quickly. Much better than how wobbly I've felt the past few years. Again, I think the cooler temps helped a lot, too. |
More details:
| Miles |
Plan |
Actual Splits/Comments |
| 1-7 |
Good downhill (8:30-9:30/mi) |
8:01, 8:19, 8:43, 8:26, 9:07, 9:38, 9:38
I felt like I started out well, a little faster than planned the first couple of miles but not too fast. I slowed on the flatter miles to not overdo and hopefully save some juice for last 5-6 miles up University Ave. |
| 8-9 |
Uphill (10:30-11:30/mi) |
10:43, 13:22
I felt like I ran the hills well. I didn't push, but maintained a good pace. I had a port-a-potty stop at mile 9 (again). |
| 10-12 |
Downhill/flat (9:00-10:00/mi) |
9:30, 9:53, 11:00
Cruising. |
| 13 |
Uphill/steep downhill (9:30-10:30/mi) |
9:19
Took the brakes off. I tried just relaxing and dangling my arms a bit and letting the downhill carry me and it seemed to work. |
| 14-16 |
Mild downhill (9:45-10:45/mi) |
10:28, 10:34, 12:02
My right ankle had been hurting a bit, and I think about here is where my left ankle started hurting somewhat. My right quad started feeling a little tight about mile 6 or so, but hadn't gotten any worse. I had taken ibuprofen earlier. I took a little more here. (Last potty stop at the end of mile 16.) |
| 17-18 |
Uphill/steep downhill (10:00-11:00/mi) |
11:27, 10:58
I continued to take the hills easy, mostly easy running with some brief speed walking mixed in to conserve energy and give the legs a break. |
| 19-26.2 |
Mild downhill (9:00-11:00/mi) |
9:43, 10:15, 10:24, 10:32, 10:04, 10:58, 10:09, 9:42
8:01/mi for last 0.2 (0.34 on my watch)
In years past these have been tough, hot miles. The cooler temps, overcast skies, and even a sprinkly of rain made these miles much easier. I didn't push until near the end, but I was able to maintain cruising speed. I continued to take time to drink two cups of water (about 8 oz) at each aid station. I skipped the one at 25 and just headed for the corral. |
| Total |
4:30 - 5:00 (10:20/mi - 11:30/mi) |
4:25:41 (about a minute per mile slower than last year)
With a few miles to go I still had the 4:25 pacer in sight but she was pulling away. I just focused on maintaining cruising speed, hoping I'd be able to muster a bit of a kick at the end. I did, and passed the 4:25 pacer in the chute just before the finish line. |
2016: 4:25:41, 550 of 954 finishers (58%), 22 of 33 in the M 55-59 division (67%).
2015: 3:57:56, 453 of 1145 finishers (39.5%), and 16 of 46 in my division.
2014: 4:13:16, 718 of 1409 (51%), 40 of 71 (56%) in my division.
2013: 5;01:36, 1233 of 1471 (84%), 79 of 87 (91%) in my division.
I finished about 1 minute per mile slower than last year, but given my hampered training, I'm very satisfied. I really feared I'd end up closer to 4:45 or maybe even 5:00 but managed 4:25.
I'm hoping this is a sign of good things to come in the next several months as I prepare for St. George in October. I still think I have a shot at a 3:40 BQ some time in the future. I intend to train to that end as long as my old body holds out.
In the days before the marathon I was asked why I was going to run when I felt I wasn't properly trained. My answer was that I enjoyed it...being outdoors, running, walking, other runners, spectators, battling pain and exhaustion, race day magic, overcoming and finishing. Another 9th year runner I was talking with at the pre-race dinner (Verdon III) seemed a little surprised when I said I actually enjoy battling the pain and exhaustion while it's happening, not just when it's over. I was more conscious of this during the race and realized it really was true.
The rain picked up shortly after I finished and continued much of the day. I skipped mowing the lawn and just relaxed around the house most of the day. I did spend some time packing for a week long scout camp next week. It's a staff run camp so I won't have much to do except relax and enjoy the mountain air and scenery. I'm looking forward to it.
Utah Valley Marathon
ON 2016-06-11
Marathon
Paul Thomas
Bib No. 4536
Orem, UTAH
Division:Male 55 to 59
| 13.1 split |
13.10 |
| Time |
Pace |
Rank |
| 2:07:20 |
9:43/M |
662 |
| 21 split |
7.90 |
| Time |
Pace |
Rank |
| 1:26:29 |
10:57/M |
576 |
| 26.2 |
5.20 |
| Time |
Pace |
Rank |
| 51:52 |
9:58/M |
339 |
| Finish |
| Chip Time |
Gun Time |
Pace |
| 4:25:41 |
4:26:14 |
10:08/M |
Overall
Place |
Gender
Place |
Division
Place |
| 550 of 954 |
313 of 518 |
22 of 33 |
|
