Race goals (updated from 2014 plan):
| Goals |
Strategy |
Results |
| Finish uninjured in under 3:45. |
Cruise uphills. Take off the brakes on downhills. Steady, uptempo-ish marathon pace the whole distance (or as long as possible). Back off if beginning to feel pain that may indicate a potential injury. |
I followed the strategy, but it turns out the time goal was a bit too optimistic. I started out feeling great, and was on pace through the half, but then began slowing, then had some hip pain about mile 15-18, then finished the last 10K running on fumes. |
| Stay nourished and hydrated. |
2 Clif Bloks with 4+ oz water per aid station (discontinue the shot bloks late in the race when my body tells me to).
Lorna Doone cookies before and halfway through.
Eat bananas and oranges when available. May eat some Otter Pop if offered and it sounds good at the time. Skip the Red VIne if offered. |
I think I did well staying nourished and hydrated. When I felt some heat exhaustion-like chills in the later miles, I made sure to drink plenty of water and poured cold water on the back of my neck and on my head several times. I was a little wobbly after the finish, but not as bad as the past couple of years and I recovered a lot more quickly. |
More details:
| Miles |
Plan |
Actual Splits/Comments |
| 1-7 |
Good downhill (7:30-8:30/mi) |
7:54, 7:48, 7:31, 7:46, 8:17, 8:34, 8:35
I felt like I started out well, fast but not too fast. I slowed on the flatter miles. |
| 8-9 |
Uphill (9:30-10:30/mi) |
9:28, 11:04
I felt like I ran the hills well. I didn't push, but maintained a good pace. I had a somewhat lengthy port-a-potty stop at mile 9. |
| 10-12 |
Downhill/flat (8:00-9:00/mi) |
7:41, 8:13, 9:38
Kevin and I ran the first couple of miles together then I pull ahead on some downhill. He caught me at the end of the uphill, but he said he was running out of gas |
| 13 |
Uphill/steep downhill (8:30-9:30/mi) |
8:45
I didn't run with Kevin long. On the steep downhill I took the brakes off again and went ahead. Surprisingly to me, I ended up finishing about 20 minutes ahead of him. Later he said he thought he figured out what happened. He had not eaten well the day before (light breakfast, late lunch, no dinner). We both think his body literally ran out of fuel. That is never fun. |
| 14-16 |
Mild downhill (7:45-8:45/mi) |
9:06, 9:14, 10:16
This is where I realized I was beginning to fade. My right hip started hurting. At mile 15 I took some ibuprofen that I was carrying. |
| 17-18 |
Uphill/steep downhill (9:00-10:00/mi) |
10:01, 9:48
Again I felt like I ran the uphill well,,,easy and steady...but beginning to fade. |
| 19-26.2 |
Mild downhill (8:00-10:00/mi) |
8:46, 9:10, 9:11, 9:44, 9:31, 10:52, 9:09, 9:28
8:22/mi for last 0.2 (0.3 on my watch).
These were tough miles. It was getting hot. There was not much shade. I was running out of gas. One positive was that the ibuprofen seemed to have tamed the hip pain to where it was no longer affecting my running...but being exhausted was. I just focused on trying to my cadence and keeping my feet turning over at a good rate. |
| Total |
3:30 - 4:05 (8:00/mi - 9:20/mi)
BQ: 3:40 (8:24/mi) |
3:57:56 (about 15 minutes faster than last year)
With a few miles to go I knew that a finish time anywhere near 3:45 was no longer a possibility...and I felt hope for a sub-4:00 slipping away. The 3:55 pacer passed me. Not much longer the 4:00 pacer and his small group pulled up next to me. I knew it was decision time...give up and coast to the finish in a little over 4:00 hours...or commit to a lot of pain and discomfort and stay ahead of the 4:00 pacer. I was pleased with my mental toughness. It was very hard, but I picked up the pace and eventually finished a couple of minutes under 4:00. |
2015: 3:57:56, 453 of 1145 finishers (39.5%), and 16 of 46 in the M 55-59 division (34%).
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 15 minutes faster than last year, and improved my average pace from 9:40/mi to 9:05/mi.
I'm moving in the right direction. I still think I have a shot at a 3:40 BQ at St. George in October and intend to train to that end as long as my old body holds out.
The highlights for this year's marathon for me didn't happen during the marathon itself. I very much enjoyed listening to Ryan Hall speak at 4pm. I have great respect for his running and his faith, and his commitment to use the running gift God has given him to bless others. I was also blessed to meet some awesome people from around the country. I probably talked too much, but I really enjoyed the conversations on the bus ride to the start. They were kind and humored the old guy.
I spent most of the day after the marathon helping Karen and the family get things ready (home projects, weed pulling, grass mowing, errand running) for some family and friends that will be visiting tomorrow. My 19 year old daughter Emily leaves on Tuesday on her 18 month mission to serve the people in the Brazil Sau Paulo Interlagos mission, and invite them to come unto Jesus Christ and receive the blessings he so graciously offers to all of us.
It's late. I'm very tired. I have leadership meetings at church tomorrow from 6:30-10:30am following by church, where Emily is speaking and I'm singing with the choir, followed by family and friends visiting at the house. I hope I can stay awake.
Marathon
Paul Thomas
Bib No. 5265
Orem, UTAH
Division:Male 55 to 59
| 13.1 split |
13.10 |
| Time |
Pace |
Rank |
| 1:52:33.4 |
8:35/M |
461 |
| 21 split |
7.90 |
| Time |
Pace |
Rank |
| 1:15:46.7 |
9:35/M |
495 |
| 26.2 |
5.20 |
| Time |
Pace |
Rank |
| 49:36.0 |
9:32/M |
387 |
| Finish |
| Chip Time |
Gun Time |
Pace |
| 3:57:56.2 |
3:58:28.2 |
9:05/M |
Overall
Place |
Gender
Place |
Division
Place |
| 453 of 1145 |
292 of 615 |
16 of 46
|
|
