Start - Thurs 6:45pm Jensen Beach - east coast of FL - 74 degrees
Finish - Sat 5:33pm Fort Myers - west coast of FL.
Fri weather 65 to 84 sunny some clouds, Sat weather 59 to 90, sunny. Enough humidity to add to the heat index.
Distance - 171.26 miles (there was an extra mile because the sign to turn left was on the new Rt78 instead of the old Rt 78 on Leg 26).
Total time: 46 hours 48 minutes.
Avg pace 16:24 per mile includes sleep, walking, overheating and nutrition stops.
Pre-race Thoughts
- I had no idea what it would be like to go beyond 117 miles. I would be happy if I got to 150 miles. I expected heat, blisters and sleep to be bigger factors than distance. I hoped to bank some miles before my legs got stiff. I had checklists which I did not follow. Since you can't really train for a 170 mile run, I would rely on muscle memory from a race six months ago.
- Terrible first 100 miles
My left hip flexor felt tight by mile 20. I ran with the issue for the last 150 miles. I got blisters on both forefeet by mile 80 and ran the 90 miles with them. I taped the right foot - the blister moved up to the top of the feet and became a blood blister. The untaped blister on my left foot broke while running. I had expected to be further along than I was. It took me 9hrs 40 minutes to reach the first 50 miles which is about an hour slower than a month ago. My quads were already feeling stiff. It took me longer to reach mile 65 than last year, where I had dropped out. I reached halfway at mile 85 in 21 hours. At mile 86 I started walking when I realized Barb was walking faster than I was running. My 100 mile time (26 hours) was slower than my old Dominion 100 time which was in 95 degree heat and 14,000 of elevation gain. I think a tight hip flexor shortened my stride. I tapered for the whole month - training only 5 days averaging 5 miles and then not running for 16 days - I was surprised by the quad/hip flexor issues so early in the race. I think the extended taper allow my muscles to heal and form adhesions in an area (the TFL/IT band) that is not normally worked on in massage. Running frequently will break up scar tissue and prevent stiffness. 17 hours into the race, I started taking Tylenol every 8 hours and Advil every 2 hours.
- Calories
I estimated that I burned 27,000 calories over 171 miles and replaced 11,000 calories. The 16,000 calorie deficit resulted in a lost of 4.5 lbs of body fat lost. (3%). On the bodyfat scale, my bodyfat dropped from 17.5% to 14.5%. I got most of my calories from liquids including Hammer products, Accelerade and 14 cans of Red Bull. I used 35 bottles of water. I was afraid solid food would cause nausea and take too long to digest. Skinnier runners would have trouble running extreme distances because of their limited body fat!
-Sleep and mental acuity
I stayed awake pretty much from 7am Thurs to 8pm Sat. when I got back in the car. Walking made me sleepy but a painful pinch in the arm knocked me out of my daze. I decided to start taking naps on Friday night when I realized I wasn't moving off the shoulder when tractor trailers were coming towards me. I took 3 20 minute naps on late Friday night. Laurel drove for 130 miles and biked 40 miles. She stayed awake for as long as I did - 60 hours. That's pretty amazing; I think that driving is more difficult to do. I had no hallucinations or much trouble thinking as far as I could tell.
-Possibility of quitting
I felt worse after stopping to take my first nap. I think my blood pressure dropped and the body began to shut down for repairs. I wanted to throw up but nothing came out. I sat in the car for another 30 minutes and got going again. I figured I could always walk it in by 8pm Sat. I should not be feeling bad before reaching the distance of my longest run (117 miles). I was only at mile 110. I stayed in for my crew and because I quit last year.
- Mental aspect
The problem once you slow down in the heat is that once it cools off, it is hard to run faster again. The mind seems to be stuck in the slower pace. At 2:30am Saturday, I decided to run to each telephone pole and walk for a few seconds. My stride lengthened and I was running a 11 to 12 minute pace. Most of the time I am in the present moment. With oncoming traffic zipping by, you have to stay in the present. Occasionally I would do the math in the my head to determine when I would finish if I walked a 20 minute mile. I felt fine in the last 15 hours of the race; I just wanted to get it done.
-Heat and chafing
While walking on Lake Okeechobee in the heat Friday I said - What was I thinking? Who is to blame for telling me about the solo division of this race! By 12pm Sat. it was getting pretty hot. My body temp was 100. The temp on the shoulder of the road was 115. I bet that the road surface is over 120 degrees. The reading on my Wet Globe Thermometer was 77 - the gadget accounts for the radiant heat from the sun. The American College of Sports Medicine considers 77 a red flag - with a high risk of heat injury. I sat in the minivan for 10 minutes to cool off. I decided to be safe, and walk instead of run. It was 90 degrees in North Ft Myers at 5pm Sat. I figure the heat index was close to 100. I forgot to get a Wet Globe reading there. Ice underneath my safari cap felt good but it caused chafing. I tried a ziploc bag of ice. Cold packs around the neck felt good but didn't last long. I had water pored on my skin tight shirt. It cooled off well but the dripping caused chafing in the underarms and between the legs.
-Overhydration and blisters from too many electrolytes.
I panicked when I dropped 5 lbs in the sun at 10:30am Friday. I starting taking one Succeed per hour. I should have waited till I craved salty foods. The electrolytes are cumulative -- it might not hurt in a marathon even if you don't need them. Taking one capsule per hour adds up to 31 capsules in 31 hours and totals 10,580 mg sodium. That's in addition to what was in the liquid nutrition and 200mg per can in Red Bull. Blood holds about 15,000mg of sodium. When I reweighed and gained back 3 lbs, I should have realized I was overhydrated and should have stopped the Succeed (there is normal weight loss from glycogen depletion and fat burning). For 4 days, I had swollen feet and legs. My blood pressure was elevated. (156/93 and 138/89). To rid the excess water and sodium, I have been drinking coffee, wine and beer. The water retention caused my feet to swell and created the blisters.
- Potential dangers
When I was lying down to the grass to stretch - I noticed the vultures circling :). When we left at lake at Moorehaven, we were swarmed by mosquitos. I forgot where I packed my Deet repellant. The mosquitos bit through the Calf Guards. I saw plenty of dead snakes and a scorpion on the road. I saw a wild boar on the side of the road. Most of the dogs were fenced in. I got chased by dogs twice. I ran across the street. The second time, I had already put my doggie mace in the car. Thursday night, they were a couple of pickup truck drivers screaming about my reflective wear. When the trucks approached, I stepped off the white liine, onto the grass. I was never sure what was in the grass. Whenever a fast moving vehicle passes, I would step into the road to enjoy the turbulence wind. This turned out to be unsafe because I cannot see passing traffic coming up from behind me. One car passed me by several feet -- the driver may not be expecting that I would wonder onto the road.
-Run to the finish - 12:58pm Sat
I decided if I was going to make it to the party by 6pm, I need to run again. Athletes have been known to run well in body temps as high as 104 degrees. I felt fine; I had no symptoms of heat exhaustion. However, the ear thermometer could be under-estimating core body temperature; I wanted some margin of safety. I decided to push on despite an mildly elevated body temp.
- Directions
The maps and directions were pretty good for the most part. The sight of S2S signs were reassuring. The first team to pass me was at mile 104. They didn't follow the map and went the wrong way by taking a left turn. As mentioned earlier, the sign for leg 26 was on the wrong Rt. 78. The directions were good to the Edison House was good but I still got lost. I had been up for 57 hours by then.
-Finish-line.
I drank a can of Diet Pepsi and a bottle of Sam Adams. Beer is a good diuretic. After 171 miles, I didn't really feel tired. I was moving better than after my 117 miler. My next challenge will be to run 185 miles in the Ultracentric 48 hour race in November.
-Mistakes Made
a. overhydrated with electrolytes
b. Didn't apply and reapply anti-chafing cream to armpits and between legs.
c. Forgot to apply chapstick and reapply sunscreen
- Finish Celebration
Overall, an excellent adventure. The most enjoyable part was the celebration at the finish. It was an incredible experience. I felt like a rock star for 2 hours. The relay teams cheered me in. I answered questions, posed for pictures and autographed a runner's arm. The local news station showed my finish but did not put my interview on the air. I received a cool award, a painting with a Sunrise to Sunset race theme. Everyone I showed the painting to liked it. When I won the Iron Horse 100 miler last year - only the race director and his wife was around. The 50 miler, and100km runners had already gone home. It was a quiet celebration. Without my crew, Barb and Laurel, I would not be running this race. I am grateful for their time. I am also appreciative of the cheers and concern from the relay teams along the course, as well as the water and ice offered. I also glad that the race directors came up with the idea of having solo division and offered to provide whatever support was needed to complete the race.
http://www.winknews.com/sports/local/17138846.html
http://www.news-press.com/apps/pbcs.dll/gallery?Site=A4&Date=20080329&Category=SPORTS&ArtNo=803290807&Ref=PH&Params=Itemnr=90
- Milestones
I improved last year's course record by15 hours.
My longest race was 23 hours, is now 46 hours
My longest distance was 117 miles, is now 171 miles.
I would estimate that I could have placed in the top 5 in 48 hour races.
I passed the distance of Badwater(135 miles).- although Badwater is 115 degrees hot but less humid.
- PostRace
We got back to Orlando around 1am Sunday. We unloaded the mini-van and I soaked my legs in cold water. I went to sleep at 2am. I expected to sleep in but I was up by 7am. I drove to meet my Sunday running for breakfast. I guess there was no cumulative sleep debt.
- Recovery
I've had a runners high all week from the new milestone and the finish line celebration. The event was a focused 3-day vacation. I hope to carry forward the focus in my daily life. I am not really sore. I could run but I am waiting for the foot blisters to drain and heal. On Tuesday, my single leg press test was 145 lbs right leg/ 140 lbs left leg. (Thurs 165/155). That is better than after my last 50 miler. I was only going 10-12 min miles while running and 15-16 minute miles while shuffling along. So I really didn't work my muscles very hard. I had a deep tissue massage and the only issues were tight calfs. These longer races are easily on the body than shorter ultras.
Friday, April 4, 2008
Friday, March 7, 2008
Iron Horse 100 (Mar. 1, 2008)
Orange Park, FL (Jacksonville)
temps 48 to 77 degrees , sunny after 10am, heat index -- feels like 87 degrees
50 miles - 8hrs 46 mins - avg pace 10:32.
I ran an extra marathon (#99 Breast Cancer Marathon at Jacksonville Beach) just so my 100th marathon/ultra would be a 100 miler. Last year I came into this race two weeks after pulling my left achilles at the Rocky Raccoon 100. I had cut notches in my heel tab and was ready to drop if necessary at the end of each 25 mile loop. I stayed in because I moved into 2nd place. I slowed down the least and finished in 1st place. This year I got to wear the bib #1.
I am just about recovered from a right quad atrophy that developed after the 117 mile 24 hour run in San Fran last Oct. I had lost two thirds of my right quad leg strength. A strength imbalance remains between my left and right quads. I have been training about 3 miles a week to regain my fitness. I am now about 35 seconds a mile slower than last October.. Would that matter in a 100 miler?
I was thinking of using a run/walk strategy but at the Breast Cancer marathon, the Galloway pace groups were not able to keep up with their pace leader. I was hoping that the pace groups would be successful in showing that you could finish faster by taking walk breaks. I considered slowing down to a shuffle instead of walking. Another option was to stop at each aid station for 5 minutes to stretch out or whenever my pace fell below a 10 minute mile. I ended up taking 20 seconds every mile to hydrate. My 100 mile goal was a 10:48 pace for 18 hours - it would depend on the weather.
There were familiar faces from last year's Iron Horse, Luna Chicks 50, Tallahassee 50 and Old Dominion 100. I have difficulty remembering names. Chris from Orlando is running his first 100km. A couple of the runners mentioned that when they googled for blogs about this race, my race report came up. Someone I don't know may be reading this!
The first 25 miles felt easy and relaxed at a 9:43 pace. I was going faster than I expected. I think I got my aerobic fitness is back. I was running a leisurely pace -- I didn't want my shin splints to turn into stress fractures. Going into the race, my calfs were really tight; I felt sluggish. I had to be careful since my 4 month old injury originated from running track with tight calfs. I didn't run for a week to give my calfs a rest. I ran the Breast Cancer 2 weeks ago at the same pace for the first 26 miles but this felt a lot easier. If a week off is good, maybe two weeks off would be better. Since Dec. 1st, I've run 12 races, including this one: 3 x 50 milers, 5 x full marathons, 1 x half marathon, 3 x 5k races. That averages about 22 miles in a week in racing on top of 3 miles a week in training. Marathon pace has improved from 12:44 to 8:25; 5k pace has improved from 8:22 to 7:26. I am still trying to figure out the best combination of racing, recovery, training and tapering. I have had very little time to do lower body weight training. I've noticed my quads lose about 30 percent strength on the leg press the day after a marathon. In 4 or 5 days, the strength comes back, but it is too late to do weights because the next race is 2 days away.
The sun came out in full force sooner than was forecasted. I wasn't prepared. I was miserable between miles 32 and 50. Around 42 miles, I was thinking about bailing at 50. Amy Costa was 4 miles ahead of me at the 50 mile turnaround, She finished only 24 seconds ahead of me at Rocky Raccoon 100. But her 50 mile times are fast - 7hrs 21 mins on a warm day. I didn't think I could catch up to her. I may have stayed in had I not googled her race times on my iPod Touch Friday night at the hotel. More importantly, It wasn't much fun running in the heat. I would have to suffer another 3 hours if I had continued. Chris (the RD) and some seasoned 100 milers switched to 50 miles in the Old Dominion 100 when it was 95 degrees out. I continued on at OD for a 100 miles. I had nothing to prove here. Plus - there was a race medal for 50 miles and it would free up plans for Saturday evening.
I decided to switch to Gatorade at the mile 44 aid station. It made me nauseous. I didn't carry enough water for the heat. I guess I expected the hourly weather forecast to be accurate. I didn't super-hydrate the day before. 16 ounces per hour was too much for the first 32 miles but too little thereafter. Something about using a 16 ounce water bottle compared to cups at a marathon -- I didn't think to drink additional fluids while at the aid station. By mile 46 I was out of fluids. I got a couple ounces of water from a 100k runner. (thanks!). I came across a plant nursery and asked for water. I filled up from a spigot. There was a sub-division fountain/pond that was tempting to soak in. Had it been right next to me, I would have jumped in. It's a mind game where heat training would have been beneficial. I don't think I was in danger of heat exhausation but I just couldn't go any faster until I saw the finish line/turnaround - then I sprinted in. Miles 46 to 50 were the toughest.
With a better forecast, I would have banked some time by running the first 50 faster and relaxing for a few hours till the sun when down. Oh well. Hindsight.
Everyone was friendly and relaxed at the finish. Had I stayed in, I don't think it would have been as much fun around midnight - there would be fewer people around. If it looked like cloud cover was coming in, I would have gone back out. Instead I am saving my legs for the 170 miler in 4 weeks.
I finished in 8hrs46minutes, only slightly slower than my best 50 mile time at the 2006 JFK50. I ran that one in 8hrs40min on hilly terrain in cold weather. At Iron Horse, I was told I came in 1st for men. (I think a couple of runners didn't finish the 100k and received medals and placing based on their 50 mile lap time) Sarah Logan finished 1st for women at 7hrs47mins. I was running a leisurely pace for a 100 so I didn't run as hard as I would for a 50. I didn't carry any caffeinated gels that I would normally use to kick in the last 25 miles. My last 50 at Luna Chicks in December was 9 hours 58 mins -- so I improved by 1min25secs per mile.
I wore both calf guards and compression shorts. I think the additional insulation caused slight blisters on my forefoot. I wore the same shoe/sock combination for two other 50 milers without compression tights and did not get blisters. I have been wearing the calf guards in marathons -- they end up caked in salt. I'm still not sure if compression shorts create extra work for the hip flexors. I had plans to change out of the compression shorts at mle 50. My left quads got stiff around 30 miles in. It was my fastest 50 and 100 miler starts. Last year, I pretty much ran even 5 hour, 25 mile splits. My best guess is that I would have finished around 18:45 if I continued. It would have been a PR (from 19:52). Amy Costa did slow down but still finished in 17hrs46mins.
You have to plan for contingencies and visualize the scenarios before the race. Chances are if you improvise, something obvious will be forgotten. Mental acuity probably diminishes with heat. For example, even though I packed an extra pair of different running shoes and blister treatment supplies --- it did not occur to me to change shoes had I decided to stay in the race. Maybe, developing checklists would be a good idea.
I enjoyed a nice runners high on the drive back and it had carried over to the next day. I feltl like those runners who suffer through marathons and decided that 1/2 marathons are more fun. I know I have said that I like 100 milers because 50 milers are tough to compete in warm temps whereas a 100 miler allows me to pass runners after sunset in cooler temps. I think I will start at the 170 miler after sunset on March 27th to avoid running 2 days in full sun. I plan on recovering for a week, training for a week, and do a no running taper in the last 2 weeks.
Monday - My left quads are sore but surprisingly not tight. My shins splints have gone away. As my massage therapist would agree, ultras and marathons are so much easier on the legs than training 3 fast miles a week. Overall, I made some mistakes, learned a few things, and had a great time.
Saturday - I wished I had to stayed in - so I would have had a good chance of making Ultrarunning Magazine's top 100 list of fastest times for 100 milers for 2008. I made it on the 2007 top 25 list of the fastest men - 24 hours.
Later, I heard that Amy ended up in the hospital with an IV. So maybe the 50 mile option was the smart choice.
temps 48 to 77 degrees , sunny after 10am, heat index -- feels like 87 degrees
50 miles - 8hrs 46 mins - avg pace 10:32.
I ran an extra marathon (#99 Breast Cancer Marathon at Jacksonville Beach) just so my 100th marathon/ultra would be a 100 miler. Last year I came into this race two weeks after pulling my left achilles at the Rocky Raccoon 100. I had cut notches in my heel tab and was ready to drop if necessary at the end of each 25 mile loop. I stayed in because I moved into 2nd place. I slowed down the least and finished in 1st place. This year I got to wear the bib #1.
I am just about recovered from a right quad atrophy that developed after the 117 mile 24 hour run in San Fran last Oct. I had lost two thirds of my right quad leg strength. A strength imbalance remains between my left and right quads. I have been training about 3 miles a week to regain my fitness. I am now about 35 seconds a mile slower than last October.. Would that matter in a 100 miler?
I was thinking of using a run/walk strategy but at the Breast Cancer marathon, the Galloway pace groups were not able to keep up with their pace leader. I was hoping that the pace groups would be successful in showing that you could finish faster by taking walk breaks. I considered slowing down to a shuffle instead of walking. Another option was to stop at each aid station for 5 minutes to stretch out or whenever my pace fell below a 10 minute mile. I ended up taking 20 seconds every mile to hydrate. My 100 mile goal was a 10:48 pace for 18 hours - it would depend on the weather.
There were familiar faces from last year's Iron Horse, Luna Chicks 50, Tallahassee 50 and Old Dominion 100. I have difficulty remembering names. Chris from Orlando is running his first 100km. A couple of the runners mentioned that when they googled for blogs about this race, my race report came up. Someone I don't know may be reading this!
The first 25 miles felt easy and relaxed at a 9:43 pace. I was going faster than I expected. I think I got my aerobic fitness is back. I was running a leisurely pace -- I didn't want my shin splints to turn into stress fractures. Going into the race, my calfs were really tight; I felt sluggish. I had to be careful since my 4 month old injury originated from running track with tight calfs. I didn't run for a week to give my calfs a rest. I ran the Breast Cancer 2 weeks ago at the same pace for the first 26 miles but this felt a lot easier. If a week off is good, maybe two weeks off would be better. Since Dec. 1st, I've run 12 races, including this one: 3 x 50 milers, 5 x full marathons, 1 x half marathon, 3 x 5k races. That averages about 22 miles in a week in racing on top of 3 miles a week in training. Marathon pace has improved from 12:44 to 8:25; 5k pace has improved from 8:22 to 7:26. I am still trying to figure out the best combination of racing, recovery, training and tapering. I have had very little time to do lower body weight training. I've noticed my quads lose about 30 percent strength on the leg press the day after a marathon. In 4 or 5 days, the strength comes back, but it is too late to do weights because the next race is 2 days away.
The sun came out in full force sooner than was forecasted. I wasn't prepared. I was miserable between miles 32 and 50. Around 42 miles, I was thinking about bailing at 50. Amy Costa was 4 miles ahead of me at the 50 mile turnaround, She finished only 24 seconds ahead of me at Rocky Raccoon 100. But her 50 mile times are fast - 7hrs 21 mins on a warm day. I didn't think I could catch up to her. I may have stayed in had I not googled her race times on my iPod Touch Friday night at the hotel. More importantly, It wasn't much fun running in the heat. I would have to suffer another 3 hours if I had continued. Chris (the RD) and some seasoned 100 milers switched to 50 miles in the Old Dominion 100 when it was 95 degrees out. I continued on at OD for a 100 miles. I had nothing to prove here. Plus - there was a race medal for 50 miles and it would free up plans for Saturday evening.
I decided to switch to Gatorade at the mile 44 aid station. It made me nauseous. I didn't carry enough water for the heat. I guess I expected the hourly weather forecast to be accurate. I didn't super-hydrate the day before. 16 ounces per hour was too much for the first 32 miles but too little thereafter. Something about using a 16 ounce water bottle compared to cups at a marathon -- I didn't think to drink additional fluids while at the aid station. By mile 46 I was out of fluids. I got a couple ounces of water from a 100k runner. (thanks!). I came across a plant nursery and asked for water. I filled up from a spigot. There was a sub-division fountain/pond that was tempting to soak in. Had it been right next to me, I would have jumped in. It's a mind game where heat training would have been beneficial. I don't think I was in danger of heat exhausation but I just couldn't go any faster until I saw the finish line/turnaround - then I sprinted in. Miles 46 to 50 were the toughest.
With a better forecast, I would have banked some time by running the first 50 faster and relaxing for a few hours till the sun when down. Oh well. Hindsight.
Everyone was friendly and relaxed at the finish. Had I stayed in, I don't think it would have been as much fun around midnight - there would be fewer people around. If it looked like cloud cover was coming in, I would have gone back out. Instead I am saving my legs for the 170 miler in 4 weeks.
I finished in 8hrs46minutes, only slightly slower than my best 50 mile time at the 2006 JFK50. I ran that one in 8hrs40min on hilly terrain in cold weather. At Iron Horse, I was told I came in 1st for men. (I think a couple of runners didn't finish the 100k and received medals and placing based on their 50 mile lap time) Sarah Logan finished 1st for women at 7hrs47mins. I was running a leisurely pace for a 100 so I didn't run as hard as I would for a 50. I didn't carry any caffeinated gels that I would normally use to kick in the last 25 miles. My last 50 at Luna Chicks in December was 9 hours 58 mins -- so I improved by 1min25secs per mile.
I wore both calf guards and compression shorts. I think the additional insulation caused slight blisters on my forefoot. I wore the same shoe/sock combination for two other 50 milers without compression tights and did not get blisters. I have been wearing the calf guards in marathons -- they end up caked in salt. I'm still not sure if compression shorts create extra work for the hip flexors. I had plans to change out of the compression shorts at mle 50. My left quads got stiff around 30 miles in. It was my fastest 50 and 100 miler starts. Last year, I pretty much ran even 5 hour, 25 mile splits. My best guess is that I would have finished around 18:45 if I continued. It would have been a PR (from 19:52). Amy Costa did slow down but still finished in 17hrs46mins.
You have to plan for contingencies and visualize the scenarios before the race. Chances are if you improvise, something obvious will be forgotten. Mental acuity probably diminishes with heat. For example, even though I packed an extra pair of different running shoes and blister treatment supplies --- it did not occur to me to change shoes had I decided to stay in the race. Maybe, developing checklists would be a good idea.
I enjoyed a nice runners high on the drive back and it had carried over to the next day. I feltl like those runners who suffer through marathons and decided that 1/2 marathons are more fun. I know I have said that I like 100 milers because 50 milers are tough to compete in warm temps whereas a 100 miler allows me to pass runners after sunset in cooler temps. I think I will start at the 170 miler after sunset on March 27th to avoid running 2 days in full sun. I plan on recovering for a week, training for a week, and do a no running taper in the last 2 weeks.
Monday - My left quads are sore but surprisingly not tight. My shins splints have gone away. As my massage therapist would agree, ultras and marathons are so much easier on the legs than training 3 fast miles a week. Overall, I made some mistakes, learned a few things, and had a great time.
Saturday - I wished I had to stayed in - so I would have had a good chance of making Ultrarunning Magazine's top 100 list of fastest times for 100 milers for 2008. I made it on the 2007 top 25 list of the fastest men - 24 hours.
Later, I heard that Amy ended up in the hospital with an IV. So maybe the 50 mile option was the smart choice.
Tuesday, February 19, 2008
Breast Cancer Marathon (Jacksonville Beach) Feb 17, 2008
temps (near Atlantic Blvd) 62 to 74, humidity 88 to 66%, winds up to 8mph
4:15 - 2:17/1:58 split 10:27 pace/9:00 pace
The race weekend started out stressfully. I was worried about getting to Carrabas before the heavy dinner crowd. Sheri got lost. The room she was sharing had only one bed. We finally got to the restaurant around 6pm - the wait was 30 minutes. Jeri/Doug were already eating. I munched off their table while waiting.
I got an text message at 5:20am race morning from Cathy. She was in the hospital after fainting and hitting her head in her hotel room. (she's on the mend now). I had plans to pace her in for 4:30. Instead, she assigned me to pace Raymond in.
For an inaugural race, everything went pretty smoothly. Packet pickup was easy, the shuttles to the race expo were on time and the aid stations were well stocked. There were plenty of volunteers. The crowd support was large and seemed heart-felt. I believe something like $800,000 was raised for breast cancer research.
The course was flat except for overpasses to get to the beach and back. Running a couple of miles on the beach didn't really affect pace.
There wasn't any room to warm up at the runner's village. I managed to get in only a 1/2 mile warmup at the start. My calfs were tight for the first 6 miles.
Raymond's goal pace was 4:30. We banked some miles early on before it got warmer. He had trouble around mile 7 on the beach. It was full sun and there was no breeze. We started falling behind the 10:17 goal pace. He felt he was getting early signs on heat exhaustion. I tried to convince him to that the humidity was dropping and his sweat was evaporating. Too much fluid, carbs, electrolytes - particularly in heat - could back up in the stomach and cause nausea. I didn't try to push him hard in case he was really overheating. We learned in Chicago that heatstroke is pretty rare but heat makes runners feel miserable. We arrived at the 1/2 marathon mark at 2:17. He was ok with me leaving him. I tried calling Cathy to get her "permission".
I basically ran 2 half marathons. The first one with pacing Raymond and the 2nd one for myself. I kicked the last 13.1 miles in in 1:58. There was a cooling breeze most of the way back. I suffered from the heat in the last 2 miles. It was on an overpass in full sun and no ocean breeze. I dropped down to a 10 minute mile. I kicked when I saw Jennifer at mile 26 averaging a 7:20 pace for the last 0.22 miles. I felt sluggish in Tampa - this was a better race for me. Maybe because I had extra rest from a rained-out Tuesday night track workout. Maybe I warmed up for 13 miles.
With aid stations every mile, I didn't drink much; I poured water on the neck, arms and head instead. I ended up carrying around an extra 1/2 lb of gel. Gels were offered every 3 miles so I didn't need to use any of mine. I also had extra weight from carrying my PDA cellphone.
We saw a lot of runners from Orlando both at the expo and on the race course. Jonathon finally broke 4 hours and ran a 3:51 PR, a 10 minute improvement.
I ate some solid food at the finish and felt nauseated for a half hour. It's not a good idea to put something in your stomach so soon after a hard run. I went straight to the shuttle bus to cool off. An hour later, we went for burgers, fries and beer :).
I was interested to see how well the Galloway runners did using a 3/1 run/walk for a 4:15 marathon. The pace group leader has a 3:45PR but this is the first time he has done 3/1 for a 4:15 marathon. I passed him around mile 23. He was on-pace but he wasn't pacing any runners. His group was somewhere far behind him. I finished in 4:15. I didn't see him behind me. Jim also noticed that the 4:00 pace group lost all its members by mile 26. I agree that walk breaks are great for recovery. If you capable for running a 8:20 pace required for 3/1, shouldn't you try for a 3:38 marathon instead of 4:15 marathon. To achieve a 4:15, it seems that running a 8:20 even for 3 minutes is harder than running a 9:44 pace straight. I was hoping the pace groups would be successful so I can try it on the next 100 miler.
I feel fine today -- it feels like I just ran a 1/2 marathon.
4:15 - 2:17/1:58 split 10:27 pace/9:00 pace
The race weekend started out stressfully. I was worried about getting to Carrabas before the heavy dinner crowd. Sheri got lost. The room she was sharing had only one bed. We finally got to the restaurant around 6pm - the wait was 30 minutes. Jeri/Doug were already eating. I munched off their table while waiting.
I got an text message at 5:20am race morning from Cathy. She was in the hospital after fainting and hitting her head in her hotel room. (she's on the mend now). I had plans to pace her in for 4:30. Instead, she assigned me to pace Raymond in.
For an inaugural race, everything went pretty smoothly. Packet pickup was easy, the shuttles to the race expo were on time and the aid stations were well stocked. There were plenty of volunteers. The crowd support was large and seemed heart-felt. I believe something like $800,000 was raised for breast cancer research.
The course was flat except for overpasses to get to the beach and back. Running a couple of miles on the beach didn't really affect pace.
There wasn't any room to warm up at the runner's village. I managed to get in only a 1/2 mile warmup at the start. My calfs were tight for the first 6 miles.
Raymond's goal pace was 4:30. We banked some miles early on before it got warmer. He had trouble around mile 7 on the beach. It was full sun and there was no breeze. We started falling behind the 10:17 goal pace. He felt he was getting early signs on heat exhaustion. I tried to convince him to that the humidity was dropping and his sweat was evaporating. Too much fluid, carbs, electrolytes - particularly in heat - could back up in the stomach and cause nausea. I didn't try to push him hard in case he was really overheating. We learned in Chicago that heatstroke is pretty rare but heat makes runners feel miserable. We arrived at the 1/2 marathon mark at 2:17. He was ok with me leaving him. I tried calling Cathy to get her "permission".
I basically ran 2 half marathons. The first one with pacing Raymond and the 2nd one for myself. I kicked the last 13.1 miles in in 1:58. There was a cooling breeze most of the way back. I suffered from the heat in the last 2 miles. It was on an overpass in full sun and no ocean breeze. I dropped down to a 10 minute mile. I kicked when I saw Jennifer at mile 26 averaging a 7:20 pace for the last 0.22 miles. I felt sluggish in Tampa - this was a better race for me. Maybe because I had extra rest from a rained-out Tuesday night track workout. Maybe I warmed up for 13 miles.
With aid stations every mile, I didn't drink much; I poured water on the neck, arms and head instead. I ended up carrying around an extra 1/2 lb of gel. Gels were offered every 3 miles so I didn't need to use any of mine. I also had extra weight from carrying my PDA cellphone.
We saw a lot of runners from Orlando both at the expo and on the race course. Jonathon finally broke 4 hours and ran a 3:51 PR, a 10 minute improvement.
I ate some solid food at the finish and felt nauseated for a half hour. It's not a good idea to put something in your stomach so soon after a hard run. I went straight to the shuttle bus to cool off. An hour later, we went for burgers, fries and beer :).
I was interested to see how well the Galloway runners did using a 3/1 run/walk for a 4:15 marathon. The pace group leader has a 3:45PR but this is the first time he has done 3/1 for a 4:15 marathon. I passed him around mile 23. He was on-pace but he wasn't pacing any runners. His group was somewhere far behind him. I finished in 4:15. I didn't see him behind me. Jim also noticed that the 4:00 pace group lost all its members by mile 26. I agree that walk breaks are great for recovery. If you capable for running a 8:20 pace required for 3/1, shouldn't you try for a 3:38 marathon instead of 4:15 marathon. To achieve a 4:15, it seems that running a 8:20 even for 3 minutes is harder than running a 9:44 pace straight. I was hoping the pace groups would be successful so I can try it on the next 100 miler.
I feel fine today -- it feels like I just ran a 1/2 marathon.
Monday, February 11, 2008
Gasparilla (Tampa) Marathon, Feb. 10, 2008
temps 55 to 63 degrees - sunny
winds 14mph gusting to 24mph
3:44 split 1:52/1:52 avg pace 8:34
I didn't have a good week - I developed shin splints from the Tuesday night track workout while running a 800m 11 seconds slower than the week before. On Thursday I ran a slow 8:19 mile. I felt the same calf pain as I had right before my injury in October. Not having done Tues/Thurs workouts for 3 months, I forgot that scheduling a massage on Tuesday is not a good idea. The workouts cause muscle tightness. Also doing 2 hard workouts before a marathon is not a good idea. Next week, I plan to warm up and do one 400m on Tuesday and a 1/2 mile on Thursday. I was hoping for a 3:30 but did not realistically expect it.
At the start, I met someone from the Galloway program in Orlando. She planned on doing run/walk 2/1 and completing the half in 2:30. I told her I'd be interested to find out if the 3 and 1 runners would actually be able to do a 4:30 marathon.
The course changed this year; I don't remember running up and over the seemingly countless bridges 2 years ago.
I ran past Dick Hoyt who is known for pushing his 46 year old son in a wheelchair. He "ran" a 1:52 in the half. Someone pointed out, "that's that guy who ...."
For my 2nd marathon in a row, I lost a gel. I added a 3rd pocket to my waistbelt -- while I have been reaching back for the gels -- maybe one fell out.
I nevered really warmed up into this marathon. My right calf was aching and I didn't have the same long effortless stride I had a week ago at Tallahassee.
I saw Steph, Vanessa, Jonathan and Amy. Vanessa was running the relay. I didn't see Erin but she ran well (4:14).
The clocks at the mile markers were off and some the miles seemed short.
In the last 3 miles, I encountered nasty headwinds - 14mph gusting to 24 mph. I slowed down to 9:15 miles. There was no compensating tailwind - since the winds didn't pick up till the end. I did not see the mile 26 marker so I tried but failed to sprint it in when I saw the finish line. I guess I was feeling fatigue. I can normally drop down to a 7:15 mile. It was a frustrating day. I did not taper well for this race. It isn't due to running back to back marathons. I ran Sacramento in 3:44 followed by a 3:43 in Chicago a week later in 2005. The only thing I can think of is that I don't have the reserve of fresh muscle fibers due my injury and lack of training. Maybe I'll build some reserve before the 100 miler March 1st.
I bought the new Asics Kayano 14 at the expo; the price was right. They didn't feel as good as my 2130 during the marathon. My feet ached. Maybe I was bouncing on my feet instead of running with good form. The Asics sales guy said my old shoes were good for about 200 miles -- the cushioning was losing its firmness. That means a pair of shoes is good for one or two long races?
Monday - My quads feel fine. Maybe the fatigue kept the muscles from working hard.
I guess I am pretty much recovered from my injury -- I seemed to be plateauing. Now is time to start training again - but what kind of training program?
winds 14mph gusting to 24mph
3:44 split 1:52/1:52 avg pace 8:34
I didn't have a good week - I developed shin splints from the Tuesday night track workout while running a 800m 11 seconds slower than the week before. On Thursday I ran a slow 8:19 mile. I felt the same calf pain as I had right before my injury in October. Not having done Tues/Thurs workouts for 3 months, I forgot that scheduling a massage on Tuesday is not a good idea. The workouts cause muscle tightness. Also doing 2 hard workouts before a marathon is not a good idea. Next week, I plan to warm up and do one 400m on Tuesday and a 1/2 mile on Thursday. I was hoping for a 3:30 but did not realistically expect it.
At the start, I met someone from the Galloway program in Orlando. She planned on doing run/walk 2/1 and completing the half in 2:30. I told her I'd be interested to find out if the 3 and 1 runners would actually be able to do a 4:30 marathon.
The course changed this year; I don't remember running up and over the seemingly countless bridges 2 years ago.
I ran past Dick Hoyt who is known for pushing his 46 year old son in a wheelchair. He "ran" a 1:52 in the half. Someone pointed out, "that's that guy who ...."
For my 2nd marathon in a row, I lost a gel. I added a 3rd pocket to my waistbelt -- while I have been reaching back for the gels -- maybe one fell out.
I nevered really warmed up into this marathon. My right calf was aching and I didn't have the same long effortless stride I had a week ago at Tallahassee.
I saw Steph, Vanessa, Jonathan and Amy. Vanessa was running the relay. I didn't see Erin but she ran well (4:14).
The clocks at the mile markers were off and some the miles seemed short.
In the last 3 miles, I encountered nasty headwinds - 14mph gusting to 24 mph. I slowed down to 9:15 miles. There was no compensating tailwind - since the winds didn't pick up till the end. I did not see the mile 26 marker so I tried but failed to sprint it in when I saw the finish line. I guess I was feeling fatigue. I can normally drop down to a 7:15 mile. It was a frustrating day. I did not taper well for this race. It isn't due to running back to back marathons. I ran Sacramento in 3:44 followed by a 3:43 in Chicago a week later in 2005. The only thing I can think of is that I don't have the reserve of fresh muscle fibers due my injury and lack of training. Maybe I'll build some reserve before the 100 miler March 1st.
I bought the new Asics Kayano 14 at the expo; the price was right. They didn't feel as good as my 2130 during the marathon. My feet ached. Maybe I was bouncing on my feet instead of running with good form. The Asics sales guy said my old shoes were good for about 200 miles -- the cushioning was losing its firmness. That means a pair of shoes is good for one or two long races?
Monday - My quads feel fine. Maybe the fatigue kept the muscles from working hard.
I guess I am pretty much recovered from my injury -- I seemed to be plateauing. Now is time to start training again - but what kind of training program?
Monday, February 4, 2008
Tallahassee Marathon (Feb. 3rd, 2008)
temps 43 to 63, sunny
3:40:45 split 1:51/1:49 avg pace 8:25
It mostly a flat course. The weather started out nice at 43 degrees. It's been a while since I ran a cool weather marathon.
I regret getting a massage Tues instead of later in the week. My calfs and back were tight and my hamstrings were sore. I woke up race day and my left achilles was tight.
On Wed., I could one rep max with more weight than before my injury. The nervous sytem is growing back well but the muscle mass has not returned yet. That's going to take more time.
Given the improved leg strength (for one rep), I figured I could knock off 20 minutes from Disney (3:59). I visualized all week and tried to set the pace in the marathon.
Somehow I lost one gel. I had my last one at mile 17. Fortunately, GUs were offered around mile 20. It didn't help me maintain my pace.
The last 8 miles were unshaded, In full sun, it felt like 75 degrees. I slowed down in the heat. My overused good quad felt tighter in the last 5 miles. I missed my 20 minute improvement goal by one minute.
I did not imagine running in the heat in last 8 miles -- I should have doused myself with cold water or brought a cooling bandana. If you don't mentally rehearse something, you're more likely to forget to do it.
At the finish, one of the volunteers said that I and the guy ahead of me did not even look tired. I told her it's just a short race. The local running club puts on a 50 miler that I ran in December.
These was no donuts at the finish but there was Dominos Pizza.
I ran with 2XU calf guards for the first time in a race -- and was asked questions about it. I think it helps with recovery,
I feel pretty good. My lower back ached on the drive back. Since I didn't kick hard - I don't think I hurt anything.
I don't think I can get much more faster (maybe 10 mins) without serious training. I need to regain the muscle mass in my right leg, lose some weight and improve fitness.
Here's my injury recovery progress so far.
pace Race
10/20/2007 15:00 San Fran 24 hour run (pace last 26 miles)
10/29/2007 13:25 USMC marathon
12/1/2007 12:44 OUC 1/2 marathon
12/8/2007 12:00 Tallahassee 50 miler (pace first 26 miles)
12/16/2007 10:46 Jax marathon
12/30/2007 10:32 LunaChicks 50 miler (pace first 26 miles)
1/13/2008 9:09 Disney marathon
2/3/2008 8:25 Tallahassee Marathon
3:40:45 split 1:51/1:49 avg pace 8:25
It mostly a flat course. The weather started out nice at 43 degrees. It's been a while since I ran a cool weather marathon.
I regret getting a massage Tues instead of later in the week. My calfs and back were tight and my hamstrings were sore. I woke up race day and my left achilles was tight.
On Wed., I could one rep max with more weight than before my injury. The nervous sytem is growing back well but the muscle mass has not returned yet. That's going to take more time.
Given the improved leg strength (for one rep), I figured I could knock off 20 minutes from Disney (3:59). I visualized all week and tried to set the pace in the marathon.
Somehow I lost one gel. I had my last one at mile 17. Fortunately, GUs were offered around mile 20. It didn't help me maintain my pace.
The last 8 miles were unshaded, In full sun, it felt like 75 degrees. I slowed down in the heat. My overused good quad felt tighter in the last 5 miles. I missed my 20 minute improvement goal by one minute.
I did not imagine running in the heat in last 8 miles -- I should have doused myself with cold water or brought a cooling bandana. If you don't mentally rehearse something, you're more likely to forget to do it.
At the finish, one of the volunteers said that I and the guy ahead of me did not even look tired. I told her it's just a short race. The local running club puts on a 50 miler that I ran in December.
These was no donuts at the finish but there was Dominos Pizza.
I ran with 2XU calf guards for the first time in a race -- and was asked questions about it. I think it helps with recovery,
I feel pretty good. My lower back ached on the drive back. Since I didn't kick hard - I don't think I hurt anything.
I don't think I can get much more faster (maybe 10 mins) without serious training. I need to regain the muscle mass in my right leg, lose some weight and improve fitness.
Here's my injury recovery progress so far.
pace Race
10/20/2007 15:00 San Fran 24 hour run (pace last 26 miles)
10/29/2007 13:25 USMC marathon
12/1/2007 12:44 OUC 1/2 marathon
12/8/2007 12:00 Tallahassee 50 miler (pace first 26 miles)
12/16/2007 10:46 Jax marathon
12/30/2007 10:32 LunaChicks 50 miler (pace first 26 miles)
1/13/2008 9:09 Disney marathon
2/3/2008 8:25 Tallahassee Marathon
Monday, January 14, 2008
Disney Marathon (Jan. 13, 2008)
Finish time 3:59:57.
temps 68 to 71, overcast., humidity 88 to 78%.
Quad Atrophy Recovery Progress
10/20 15:00 pace - San Fran 24 hr - (last 26 miles - when the quads shut down)
10/29 13:25 pace - USMC marathon
12/01 12:44 pace - OUC 1/2 marathon
12/08 12:00 pace - Tallahassee 50 miler - (1st 26 miles)
12/16 10:46 pace - Jacksonville marathon
12/30 10:32 pace - Luna Chicks 50 miler (1st 26 miles)
01/13 9:09 pace - Disney marathon
I checked my leg strength at the Y on Friday. My atrophied quads were 82% of pre-injury strength on the leg press but fully recovered on the leg extension. The nerve damage seems to take longer to recover than the muscle atrophy. My overused good leg is 45% stronger than pre-injury (leg extension), The imbalance remains; I still have to work on my running gait. I saw Doug at mile 24 -- he said he didn't notice a limp.
I had a beer and 2 shots Friday night at Ale House. Saturday I met up with Jeri and Doug, who were doing Goofy, at the Macaroni Grill. I ate chicken and shrimp scallopini and had tiramisu for dessert. There was plenty of salt and carbs in the meal. I gained 2 lbs overnight.
I got to Disney at 3:50am. Parking was chaotic. Disney could have done a better job merging the traffic. When I went to pee in the bushes, I stepped into a drainage area. My shoes got soaked and I was thinking I might get blisters. There was a PA announcement for Scott Irwin to meet Track Shack by the stage. I went there and met up for pictures. Leslie was there as Tinkerbell.
I was in the first corral. I warmed up in front of the start line for half a mile. There was just enough space to run for 10 seconds at a time before turning around. This year the corrals on the other side of the road had the slower groups. Jennifer in Corral D (5 hour pace), actually crossed the start line before I did. As a result, there was no congestion when the two groups merged.
My goal was a 4:15 marathon. I gained 15 lbs since October (2 from carbo-loading). I figure it's been a month since Jacksonville. I should be able to knock a minute a mile off. My overused left quad was tight and my lower back was tight.
I came across Vanessa, Laura, Brian and Ed early in the race. I saw Sandy, Jim and Becky spectating. Sarah worked the aid station.There was a guy in bicycle tights whose ass was foaming. We had a few laughs trying to explain it.
There were 22 aid stations - way too many. Many of the slower runners were at risk for hyponatremia, which is more common in the heat. I didn't want to waste that much time or carry extra weight so I used only 8 of the aid stations. I was already super-hydrated before the race. I skipped the first 3 aid stations and ran the last 6 miles without stopping to drink. I stopped in the bushes to pee twice. I carried Succeed capsules but didn't need them. Salt tablets make you thirsty. Since I didn't take any, I didn't feel thirsty. I lost 5 lbs - mostly from the pre-race sodium water retention and water associated with glycogen stores. I regained 2 lbs overnight.
I was running at a 4 hour pace banking the miles in case the sun came out. I got to the half early and stopped for a few seconds. My half was 2:00:00. Otherwise I couldn't do the math. The temps stayed pretty even. The humidity levels were dropping and there was a nice breeze. I was telling Doug that if the heat remained constant, you should be able to run a even pace all the way to the finish. Big Sur had a narrow temp range and I ran that very evenly. Keep in mind that full sun at high noon can add 15 degrees to the heat index.
I tried to run every mile in 9:08 or faster. It look liked I could break 4 hours. But the sun peaked through at a couple of stretches. I was looking at 4 hrs and some seconds. At mile 26, I had 1 minute 36 seconds to finish the 0.22 miles. I didn't think I had the leg strength to run a 7 minute mile to make it but I tried. I dry-heaved twice and sprinted across the finish line (3:59:57) with 2 seconds to spare. I guess I needed to dry-heave just once. I ran the last segment at a 7:10 mile pace. Last year I arrived at mile 26 early, stood around and finished with 61 seconds to spare. (My offiical time last year was 3:59:59).
The 15th anniversary medal is huge.
I am pleased because I was just hoping for a 4:15. I took 1 hour 52 minutes off my Marine Corp time in October. Overall it was a relaxing race - I high-fived the kids and finally noticed Cinderella's castle. I see my physical therapist on Thursday. I am hoping she will give me permission to start training. It's been 3 months. But I am nervous about training again; it's where my injury started - running a 6:16 mile at track.
temps 68 to 71, overcast., humidity 88 to 78%.
Quad Atrophy Recovery Progress
10/20 15:00 pace - San Fran 24 hr - (last 26 miles - when the quads shut down)
10/29 13:25 pace - USMC marathon
12/01 12:44 pace - OUC 1/2 marathon
12/08 12:00 pace - Tallahassee 50 miler - (1st 26 miles)
12/16 10:46 pace - Jacksonville marathon
12/30 10:32 pace - Luna Chicks 50 miler (1st 26 miles)
01/13 9:09 pace - Disney marathon
I checked my leg strength at the Y on Friday. My atrophied quads were 82% of pre-injury strength on the leg press but fully recovered on the leg extension. The nerve damage seems to take longer to recover than the muscle atrophy. My overused good leg is 45% stronger than pre-injury (leg extension), The imbalance remains; I still have to work on my running gait. I saw Doug at mile 24 -- he said he didn't notice a limp.
I had a beer and 2 shots Friday night at Ale House. Saturday I met up with Jeri and Doug, who were doing Goofy, at the Macaroni Grill. I ate chicken and shrimp scallopini and had tiramisu for dessert. There was plenty of salt and carbs in the meal. I gained 2 lbs overnight.
I got to Disney at 3:50am. Parking was chaotic. Disney could have done a better job merging the traffic. When I went to pee in the bushes, I stepped into a drainage area. My shoes got soaked and I was thinking I might get blisters. There was a PA announcement for Scott Irwin to meet Track Shack by the stage. I went there and met up for pictures. Leslie was there as Tinkerbell.
I was in the first corral. I warmed up in front of the start line for half a mile. There was just enough space to run for 10 seconds at a time before turning around. This year the corrals on the other side of the road had the slower groups. Jennifer in Corral D (5 hour pace), actually crossed the start line before I did. As a result, there was no congestion when the two groups merged.
My goal was a 4:15 marathon. I gained 15 lbs since October (2 from carbo-loading). I figure it's been a month since Jacksonville. I should be able to knock a minute a mile off. My overused left quad was tight and my lower back was tight.
I came across Vanessa, Laura, Brian and Ed early in the race. I saw Sandy, Jim and Becky spectating. Sarah worked the aid station.There was a guy in bicycle tights whose ass was foaming. We had a few laughs trying to explain it.
There were 22 aid stations - way too many. Many of the slower runners were at risk for hyponatremia, which is more common in the heat. I didn't want to waste that much time or carry extra weight so I used only 8 of the aid stations. I was already super-hydrated before the race. I skipped the first 3 aid stations and ran the last 6 miles without stopping to drink. I stopped in the bushes to pee twice. I carried Succeed capsules but didn't need them. Salt tablets make you thirsty. Since I didn't take any, I didn't feel thirsty. I lost 5 lbs - mostly from the pre-race sodium water retention and water associated with glycogen stores. I regained 2 lbs overnight.
I was running at a 4 hour pace banking the miles in case the sun came out. I got to the half early and stopped for a few seconds. My half was 2:00:00. Otherwise I couldn't do the math. The temps stayed pretty even. The humidity levels were dropping and there was a nice breeze. I was telling Doug that if the heat remained constant, you should be able to run a even pace all the way to the finish. Big Sur had a narrow temp range and I ran that very evenly. Keep in mind that full sun at high noon can add 15 degrees to the heat index.
I tried to run every mile in 9:08 or faster. It look liked I could break 4 hours. But the sun peaked through at a couple of stretches. I was looking at 4 hrs and some seconds. At mile 26, I had 1 minute 36 seconds to finish the 0.22 miles. I didn't think I had the leg strength to run a 7 minute mile to make it but I tried. I dry-heaved twice and sprinted across the finish line (3:59:57) with 2 seconds to spare. I guess I needed to dry-heave just once. I ran the last segment at a 7:10 mile pace. Last year I arrived at mile 26 early, stood around and finished with 61 seconds to spare. (My offiical time last year was 3:59:59).
The 15th anniversary medal is huge.
I am pleased because I was just hoping for a 4:15. I took 1 hour 52 minutes off my Marine Corp time in October. Overall it was a relaxing race - I high-fived the kids and finally noticed Cinderella's castle. I see my physical therapist on Thursday. I am hoping she will give me permission to start training. It's been 3 months. But I am nervous about training again; it's where my injury started - running a 6:16 mile at track.
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