Showing posts with label marathon. Show all posts
Showing posts with label marathon. Show all posts
Sunday, March 29, 2020
Friday, November 2, 2012
In the words of Bruce Buffer......"It'sssss Timeeeeee"
It's been a slovenly 4 weeks since ChesapeakeMan and it's time to start thinking about the 2013 season. To begin with the months of November and December are for getting back some structure, work on the base and importantly work on the swim base, something I always tend to neglect.
October was a month of rest....I ended up doing about an many hours in that month as a do during a heavy summer week. You need this both mentally and physically after a long season that began in the Winter building towards IM St George and then the back end at ChesapeakeMan.
Looking forward to the 2013 season a few races are already on the schedule but most are still pending, this is how is looks to be shaping out.
March 17th - Caesar Rodney Half Marathon
April 1st - Virginia Duathlon
April 15th - Boston Marathon
May 5th - New Jersey Devilman Triathlon
June 9th - Eagleman 70.3m
June 29th - Hits North County Triathlon
Aug 12th - North East Triathlon
Aug 26th - Ironman Louisville
After IM to be decided.
I'm sure there will be changes but this is the bones of it......."It'sssssssssss Timeeeeeeeeeeeeeee"
Friday, March 26, 2010
National Marathon 2010 Race Report........Yes it Hurt!
This race report is a bit late, coming almost a week after the race. Perhaps it has taken me that long to collect my thoughts as I was hurting big time after the race.
The short story is that I went out fast, based on what I needed to do to hit a new PB, and then hit the massive wall someone had placed at mile 20. Up until that point I was on course for a PB but those last 6 miles were gruesome and I crossed the line in 18th at 2hr 46mins 51secs. A very respectable time and placing, but I was outside my PB by 5mins. Sometimes you have to gamble everything to hit the jackpot, this time I lost...........but maybe next time :-)
Despite the hurt of the race I have to say that I did enjoy it and often it is those races where you have to overcome barriers that are the most satisfying. Yeah the last 10km was painful and seemingly very slow, but at least I sucked it up and finished. I didn't give in to the temptation to bag it or to walk, even up the hills at mile 23 and 24 which really give this course a great sting in the tail.
The fun started early in the morning with a 4:30am wake-up call, out the door at 5:00am and sitting in the car park at 5:30am. At the time we wondered why we got there so early as the start was 7:00am and the RFK car park was empty....at least we were close to the start line. Over the next hour however, we then realised what a great idea it had been to get there early. I'm sure there were plenty of runners sweating profusely as the queue and traffic around the stadium grew larger and more congested. As we slowly made our way to start line at 6:45am there were still people parking and queuing to park. Even as the gun went and we headed down the first mile there were people heading up to the start line. The funny thing was that Sarah then headed off to the Metro so she could get around the course and runners were getting off the Metro to start at 7:10am.......
Mile 6 at 18th Street
The next 7 miles heading back to the Stadium and the halfway point was relatively uneventful except for resisting the urge to tag onto the people who were winding up for the end of the half-marathon race. The fizz was still missing and I was realizing that the second half might be a struggle. Going through 13.1m, I was still on PB pace just under 6:00min/miles at 1hr 18mins. Due to the rather unattractive loop of the RFK parking lot I got to see Sarah twice and she held the phone up so that Mum and Dad, 3670 miles away in the UK, could give me a shout of encouragement.
Heading into the second half I was running in about 13th place overall but was gradually slowing down. From miles 17 onwards the race is pretty solitary as it heads out around the Waterfont area and over to Anacostia. You don't get much support apart from the volunteers at the aid stations and you are in little world of your own, just pushing on through.
Back to the Stadium at mile 13
Although I said earlier that I hit the wall at mile 20, I would say that it was more like running into quicksand and it was a slow and gradual decline into hurt. I went through 20miles in 2hrs 2min, still on PB pace but I had been slowing since at least mile 18 and I must have been tensing up big time. By mile 21 my shoulders were really hurting and I couldn't shake it at all.
Looking tired at mile 18
Soon enough I felt like I was up to my hips in the quicksand and the final 6.2miles took me 44mins......at a non-PB pace of 7mins/mile. When you have been running at 6min/miles the extra minute feels so slow and by this time I was really hurting. There were so many times that I felt like walking but I knew a top 20 finish was still on the cards. I don't think I have ever been more relieved at seeing a finish line......final time of 2hr 46mins 51secs for 18th place (out of 2400 finishers). A faster time than my marathon of last year but 5mins from a PB.....perhaps a Fall marathon should be on the schedule.
Finished!
The short story is that I went out fast, based on what I needed to do to hit a new PB, and then hit the massive wall someone had placed at mile 20. Up until that point I was on course for a PB but those last 6 miles were gruesome and I crossed the line in 18th at 2hr 46mins 51secs. A very respectable time and placing, but I was outside my PB by 5mins. Sometimes you have to gamble everything to hit the jackpot, this time I lost...........but maybe next time :-)
Despite the hurt of the race I have to say that I did enjoy it and often it is those races where you have to overcome barriers that are the most satisfying. Yeah the last 10km was painful and seemingly very slow, but at least I sucked it up and finished. I didn't give in to the temptation to bag it or to walk, even up the hills at mile 23 and 24 which really give this course a great sting in the tail.
The fun started early in the morning with a 4:30am wake-up call, out the door at 5:00am and sitting in the car park at 5:30am. At the time we wondered why we got there so early as the start was 7:00am and the RFK car park was empty....at least we were close to the start line. Over the next hour however, we then realised what a great idea it had been to get there early. I'm sure there were plenty of runners sweating profusely as the queue and traffic around the stadium grew larger and more congested. As we slowly made our way to start line at 6:45am there were still people parking and queuing to park. Even as the gun went and we headed down the first mile there were people heading up to the start line. The funny thing was that Sarah then headed off to the Metro so she could get around the course and runners were getting off the Metro to start at 7:10am.......
I won't bore you with minute by minute details of the race, but one of the funniest things happened at precisely 6:59am, yup, one minute before the start. There I was positioned in the first row directly behind the elite runners and a rather rotund guy (in running gear) barges through and taps the elite woman in front of me on the shoulder. She turns around wondering what the heck is going on as they were 60secs away from start time, and the guy motions her with his camera and can she take a picture of him and his mate at the start line.......not surprisingly she gives him such a look of disdain and a few profanities that he gets the idea. I think another guy close to the front actually took the photo. I don't know what happened to the rotund guy but he looked as though he would probably get trampled by the few thousand runners behind him!
The start was good and even with 10,000 people it doesn't take that long for the front to empty out and you can settle into a pace or group that you feel you should be at. The first 6 miles was done in about 35mins but for me there was a slight air of foreboding. I had gone through on PB pace but rising up from the Mall to the Dupont Circle area I just didn't have any fizz in my legs like I had at the B&A half a couple of weeks ago. When you have another 20miles to go that isn't a great feeling. Sarah had managed to make good time on the Metro though and on 18th Street it was good to see her.
Mile 6 at 18th StreetThe next 7 miles heading back to the Stadium and the halfway point was relatively uneventful except for resisting the urge to tag onto the people who were winding up for the end of the half-marathon race. The fizz was still missing and I was realizing that the second half might be a struggle. Going through 13.1m, I was still on PB pace just under 6:00min/miles at 1hr 18mins. Due to the rather unattractive loop of the RFK parking lot I got to see Sarah twice and she held the phone up so that Mum and Dad, 3670 miles away in the UK, could give me a shout of encouragement.
Heading into the second half I was running in about 13th place overall but was gradually slowing down. From miles 17 onwards the race is pretty solitary as it heads out around the Waterfont area and over to Anacostia. You don't get much support apart from the volunteers at the aid stations and you are in little world of your own, just pushing on through.
Back to the Stadium at mile 13
Although I said earlier that I hit the wall at mile 20, I would say that it was more like running into quicksand and it was a slow and gradual decline into hurt. I went through 20miles in 2hrs 2min, still on PB pace but I had been slowing since at least mile 18 and I must have been tensing up big time. By mile 21 my shoulders were really hurting and I couldn't shake it at all.
Looking tired at mile 18Soon enough I felt like I was up to my hips in the quicksand and the final 6.2miles took me 44mins......at a non-PB pace of 7mins/mile. When you have been running at 6min/miles the extra minute feels so slow and by this time I was really hurting. There were so many times that I felt like walking but I knew a top 20 finish was still on the cards. I don't think I have ever been more relieved at seeing a finish line......final time of 2hr 46mins 51secs for 18th place (out of 2400 finishers). A faster time than my marathon of last year but 5mins from a PB.....perhaps a Fall marathon should be on the schedule.
Finished!
Wednesday, January 6, 2010
Am I a Fish? Getting There.......
December was the final month of my Fall swimming challenge, which started in October and was a focused effort to swim more. The monthly stats for December were:
Total Yards: 55,550
Total Miles: 31.56
Total Swims: 15
Yards/Swim: 3,703
Over the three months I have been pretty consistent with a monthly average of 56,450 yards and just a tad over 15 swims. Compared to the rest of the year that was huge as my average yardage was only 27,000 coming into October! Periods of not swimming for a few weeks early in 2009 skewed that but even so I wasn't hitting the pool enough.
So where to go from now? I want to try and maintain the Fall average of 56,450 yards and 15 swims a month. I think that should be doable particularly once the mornings become lighter and the weather outside isn't so daunting to escape the comfy bed!
I have definitely reaped the benefits of the past three months and I don't want to lose all that I have gained. Swimming more quality and quantity will be such a boost for races this year that I am already psyched to see what I can do at the first triathlon of the year.....
In the meantime it's onto the running focus for the next three months as I build to the early Spring marathon in late March.
Total Yards: 55,550
Total Miles: 31.56
Total Swims: 15
Yards/Swim: 3,703
Over the three months I have been pretty consistent with a monthly average of 56,450 yards and just a tad over 15 swims. Compared to the rest of the year that was huge as my average yardage was only 27,000 coming into October! Periods of not swimming for a few weeks early in 2009 skewed that but even so I wasn't hitting the pool enough.
So where to go from now? I want to try and maintain the Fall average of 56,450 yards and 15 swims a month. I think that should be doable particularly once the mornings become lighter and the weather outside isn't so daunting to escape the comfy bed!
I have definitely reaped the benefits of the past three months and I don't want to lose all that I have gained. Swimming more quality and quantity will be such a boost for races this year that I am already psyched to see what I can do at the first triathlon of the year.....
In the meantime it's onto the running focus for the next three months as I build to the early Spring marathon in late March.
Monday, March 31, 2008
National Marathon Race Report
If you hadn't had guessed from my recent posts, this past Saturday at the National Marathon was my first "A" race of the year and my first ever standalone marathon. The packet pickup on Friday evening took all of 5 minutes with another 5 seconds to look in the "goodie" bag that contained a solitary finisher shirt and that was it...nothing else, just a bag and shirt, no gels, no flyers....zippy, nuttin, not much of a goodie bag! Anyway that was a minor thing and so we were quickly back home and heading to bed awaiting the 5AM alarm.
Before too long we were at RFK Stadium, in the pitch dark, and keeping warm in the car as the temps were hovering just above freezing. With 30minutes to the start we headed over to the stadium and the sun began to make an appearance and try to warm us up. The forecast called for sunny, clear skies but only a morning high in the mid-40's....good job I remembered the gloves! After a 15minute wait in the line for the toilets and see not being able to see the front of the queue I decided that I better get to the start line and near to the front.
The race had set up some corral areas based upon your expected pace and perhaps expectantly I had written down 5:30-6:15min pace....just behind the elite runners then! With only 5 minutes to go to the start, my corral headed up right behind the elite runners and so now I was just 5th row back....should I really be here? I didn't really have a race strategy, I was literally just going to wing it and go purely on feel. As I previously mentioned the main goal was under 3 hours and I would be pleased to get 2hr 50mins or so....
Just after 7:00AM the gun went and with seeing Sarah and waving, I was off and onto the streets of D.C. The first two miles just flew by at 6:08 and 5:53 and I was feeling great. The pace didn't seem too high and I was comfortable.....the recovery week had obviously done the trick and gotten me to the start line with fresh legs. Heading onto the Mall at Constitution Avenue also saw miles three and four in 5:42 and 6:03 (times courtesy of the Garmin!). It's probably worth noting that there was also a half-marathon that went at the same time and so I was trying to make sure that I didn't "race" them as I had the second 13.1 to go. The first hills came between miles 5-7 as we headed away from the Mall into northwest D.C. At mile 5 I saw Sarah for the first time out on the course, as she darted here and there on the Metro.
Going through the 10km mark at 38:08 was surprising but I was still feeling good and was comfortable with the pace. I was with a small group of half-marathon runners and they were setting a good pace. Without doubt the best part of the course was between mile 7 and 8 when we went past Howard University....the marching band, cheerleaders and "spirit squads" were out in force and made that area really special (and loud!).
Heading back towards RFK stadium for completion of the first 13.1miles I knew there wasn't anymore hills and so passing through the 10mile mark at 1hr 1min (just 45secs outside my 10mile best) the pace had pretty much remained stable at just over 6min miles. As such coming around the stadium I had completed the first half in just about 1hr 19mins 56secs(a half marathon best by 2secs!) and I realised that if I could at least not hit any kind of walls in the second 13.1m I could be close to 2hrs 45mins and certainly under 2hrs 50mins..... I saw Sarah again at mile 14 and it was at that point that I was told I was in 12th place overall.....
The miles 13-17 were run over the same roads as the first half marathon and so we again got to see the Capitol and the sights along the Mall. Through that four mile stretch I had moved into 11th and had run 6:07, 6:04, 5:51 and 5:57......I could see the 10th place guy in front who was to be a good carrot for the rest of the race.
Unfortunately I missed Sarah at mile 18 and it was then that the course headed into the south half of D.C. and I knew that this was the point that might bring some problems. My longest training runs had only been 18miles in length and about 2hour durations...I was going slightly into the unknown and as I passed the new Nationals ballpark heading over the Anacostia River I had just pushed out mile 19 in 5:51.
The next few miles were a bit desolate in the fact that there were not many runners about (a bit like the whole second half) and we were running along the shores of the river with no crowds (except the aid stations) and a relatively stiff breeze. It was also at this stage of the race that the legs began to revolt and in no uncertain terms stated that they were getting tired!
It's quite an odd sensation really, I felt as though I was slowing down and was struggling but the watch wasn't saying the same thing. Miles 20, 21, 22 and 23 were done in 6:00, 6:06, 6:14 and 6:09. I was now down to the final few miles and as had been the case for the past 10 miles I could still see 10th place just a few hundred meters up the road....the gap had remained pretty much the same for the whole second half.
Miles 24 and 25 brought some unwelcome rolling hills but at least you can see the stadium from across the river and you know that the finish line isn't too far away....you just keep thinking 15minutes left, 10minutes left, 5minutes left and before too long the stadium is at the end of East Capitol Street.....the road that you are on! The last mile was great not only could I still see 10th place but I could also see 9th place.....and 9th place was fading fast. My carrot for the 2nd half of the race went through into 9th and then with only less than half a mile to go I passed through into 10th place. It was then only the finishing straight to go....smile at Sarah for the picture and cross under the finish line....2hrs 41mins 49secs! (6:10min/mile) and 10th place overall (2nd age group) in my first marathon.
To be honest I still really can't believe how good I felt for the whole race and certainly surprised myself in the time that I did and placing that I got. It's a huge confidence booster as I head into triathlon season and lets hope that the running strength can translate into some strong triathlon runs. My legs are just about beginning to work again after being real stiff the past two days (even a gentle ride yesterday didn't ease them up that much) and the stomach is still feeling the effects of the pizza buffet on Saturday afternoon at Armands Pizza :-)
Before too long we were at RFK Stadium, in the pitch dark, and keeping warm in the car as the temps were hovering just above freezing. With 30minutes to the start we headed over to the stadium and the sun began to make an appearance and try to warm us up. The forecast called for sunny, clear skies but only a morning high in the mid-40's....good job I remembered the gloves! After a 15minute wait in the line for the toilets and see not being able to see the front of the queue I decided that I better get to the start line and near to the front.
The race had set up some corral areas based upon your expected pace and perhaps expectantly I had written down 5:30-6:15min pace....just behind the elite runners then! With only 5 minutes to go to the start, my corral headed up right behind the elite runners and so now I was just 5th row back....should I really be here? I didn't really have a race strategy, I was literally just going to wing it and go purely on feel. As I previously mentioned the main goal was under 3 hours and I would be pleased to get 2hr 50mins or so....
Just after 7:00AM the gun went and with seeing Sarah and waving, I was off and onto the streets of D.C. The first two miles just flew by at 6:08 and 5:53 and I was feeling great. The pace didn't seem too high and I was comfortable.....the recovery week had obviously done the trick and gotten me to the start line with fresh legs. Heading onto the Mall at Constitution Avenue also saw miles three and four in 5:42 and 6:03 (times courtesy of the Garmin!). It's probably worth noting that there was also a half-marathon that went at the same time and so I was trying to make sure that I didn't "race" them as I had the second 13.1 to go. The first hills came between miles 5-7 as we headed away from the Mall into northwest D.C. At mile 5 I saw Sarah for the first time out on the course, as she darted here and there on the Metro.
Going through the 10km mark at 38:08 was surprising but I was still feeling good and was comfortable with the pace. I was with a small group of half-marathon runners and they were setting a good pace. Without doubt the best part of the course was between mile 7 and 8 when we went past Howard University....the marching band, cheerleaders and "spirit squads" were out in force and made that area really special (and loud!).
Heading back towards RFK stadium for completion of the first 13.1miles I knew there wasn't anymore hills and so passing through the 10mile mark at 1hr 1min (just 45secs outside my 10mile best) the pace had pretty much remained stable at just over 6min miles. As such coming around the stadium I had completed the first half in just about 1hr 19mins 56secs(a half marathon best by 2secs!) and I realised that if I could at least not hit any kind of walls in the second 13.1m I could be close to 2hrs 45mins and certainly under 2hrs 50mins..... I saw Sarah again at mile 14 and it was at that point that I was told I was in 12th place overall.....
The miles 13-17 were run over the same roads as the first half marathon and so we again got to see the Capitol and the sights along the Mall. Through that four mile stretch I had moved into 11th and had run 6:07, 6:04, 5:51 and 5:57......I could see the 10th place guy in front who was to be a good carrot for the rest of the race.
Unfortunately I missed Sarah at mile 18 and it was then that the course headed into the south half of D.C. and I knew that this was the point that might bring some problems. My longest training runs had only been 18miles in length and about 2hour durations...I was going slightly into the unknown and as I passed the new Nationals ballpark heading over the Anacostia River I had just pushed out mile 19 in 5:51.
The next few miles were a bit desolate in the fact that there were not many runners about (a bit like the whole second half) and we were running along the shores of the river with no crowds (except the aid stations) and a relatively stiff breeze. It was also at this stage of the race that the legs began to revolt and in no uncertain terms stated that they were getting tired!
It's quite an odd sensation really, I felt as though I was slowing down and was struggling but the watch wasn't saying the same thing. Miles 20, 21, 22 and 23 were done in 6:00, 6:06, 6:14 and 6:09. I was now down to the final few miles and as had been the case for the past 10 miles I could still see 10th place just a few hundred meters up the road....the gap had remained pretty much the same for the whole second half.
Miles 24 and 25 brought some unwelcome rolling hills but at least you can see the stadium from across the river and you know that the finish line isn't too far away....you just keep thinking 15minutes left, 10minutes left, 5minutes left and before too long the stadium is at the end of East Capitol Street.....the road that you are on! The last mile was great not only could I still see 10th place but I could also see 9th place.....and 9th place was fading fast. My carrot for the 2nd half of the race went through into 9th and then with only less than half a mile to go I passed through into 10th place. It was then only the finishing straight to go....smile at Sarah for the picture and cross under the finish line....2hrs 41mins 49secs! (6:10min/mile) and 10th place overall (2nd age group) in my first marathon.
To be honest I still really can't believe how good I felt for the whole race and certainly surprised myself in the time that I did and placing that I got. It's a huge confidence booster as I head into triathlon season and lets hope that the running strength can translate into some strong triathlon runs. My legs are just about beginning to work again after being real stiff the past two days (even a gentle ride yesterday didn't ease them up that much) and the stomach is still feeling the effects of the pizza buffet on Saturday afternoon at Armands Pizza :-)
Friday, March 28, 2008
National Marathon Countdown: T-minus 1 day
Less than 24 hours till race day and everything is prepared. Just the packet pickup to go this evening. I had my final run this morning, just a short 10 minute run around the block to keep the legs from feeling heavy and dead tomorrow morning.
The image below shows the race course, which is essentially split into two half-marathon legs (north and south halves). The trouble with any race in the Nations Capital is that closing the roads isn't an easy task and so by splitting the course into two halves they can at least reopen the first half after only a few hours.
For me in particular the race route should be a great experience. Although I am based in Maryland with work as a Traffic Engineer/Planner, the majority of my projects are within Washington D.C and so I know almost every inch of the race course! It will certainly help to know the landmarks, where the hills will be and roughly how far along the route I am. It will also be amazing to run around the City with the roads open only to runners bearing in mind that I spend my work week figuring out how to keep the traffic moving!
With that in mind what kind of course does the marathon provide? Well, I will obviously have a much better knowledge as of Saturday afternoon! but the course is generally flat with four main rolling sections between miles 5-7, miles 11-12, miles 14-15 and just for fun miles 24-25. The primary hills are the section miles 5-7 where the race heads away from the National Mall and up into Northwest D.C. and the Dupont Circle area. Fortunately they come in the first quarter of the race and not later on where they would pose a much greater challenge.
So that's it until I next check in with a race report....with any luck I will be able to state that I had a good race and dipped in under 3 hours, we'll see!
The image below shows the race course, which is essentially split into two half-marathon legs (north and south halves). The trouble with any race in the Nations Capital is that closing the roads isn't an easy task and so by splitting the course into two halves they can at least reopen the first half after only a few hours.
For me in particular the race route should be a great experience. Although I am based in Maryland with work as a Traffic Engineer/Planner, the majority of my projects are within Washington D.C and so I know almost every inch of the race course! It will certainly help to know the landmarks, where the hills will be and roughly how far along the route I am. It will also be amazing to run around the City with the roads open only to runners bearing in mind that I spend my work week figuring out how to keep the traffic moving!
With that in mind what kind of course does the marathon provide? Well, I will obviously have a much better knowledge as of Saturday afternoon! but the course is generally flat with four main rolling sections between miles 5-7, miles 11-12, miles 14-15 and just for fun miles 24-25. The primary hills are the section miles 5-7 where the race heads away from the National Mall and up into Northwest D.C. and the Dupont Circle area. Fortunately they come in the first quarter of the race and not later on where they would pose a much greater challenge.
So that's it until I next check in with a race report....with any luck I will be able to state that I had a good race and dipped in under 3 hours, we'll see!
Wednesday, March 26, 2008
National Marathon Countdown: T-minus 3 days
Only three days to go now and the race day preparations have to begin already....there are many things that need to be arranged and sorted so that race day can go without a hitch.
First off, when to shave, both face and legs need to be shaved. However they need to be done just at the right time to ensure that they are smooth for race day but also not recent enough to be irritated by sweat!
Second, clothing choices, by now I know what clothes I am going to race in and it needs to be out of the clothing basket and cleaned (Sarah is the cleaning wiz so she is an important part of the race day build-up).
Third, is packet pickup and Friday night preparation, we need to head down to DC after work to pick up all the race packet stuff (bib number, t-shirt other goodies)...making sure to make it short and sweet and not spend much time on my feet.
Fourth, know the race route, I can generally follow the person in front or the lead bike :-) but Sarah likes to get out and about on the course rather than standing around at the start/finish for hours. I have begun to map a route so that Sarah can see me the max amount of times.
Fifth, complete your scheduled workouts and get some rest, this week has been all about recovery and I had my first complete day off yesterday since back in early February. A few more short workouts to go and I should be ready for Saturday morning.
Sixth and final item,, be confident and believe in the training that got me to the start line. Envision what a good race will feel like and what result I want out of it. This is no time to back off and be chicken! Give it everything and a little more.......the confidence gained from a good result will be huge for the bigger races to come.
Three days and counting!
First off, when to shave, both face and legs need to be shaved. However they need to be done just at the right time to ensure that they are smooth for race day but also not recent enough to be irritated by sweat!
Second, clothing choices, by now I know what clothes I am going to race in and it needs to be out of the clothing basket and cleaned (Sarah is the cleaning wiz so she is an important part of the race day build-up).
Third, is packet pickup and Friday night preparation, we need to head down to DC after work to pick up all the race packet stuff (bib number, t-shirt other goodies)...making sure to make it short and sweet and not spend much time on my feet.
Fourth, know the race route, I can generally follow the person in front or the lead bike :-) but Sarah likes to get out and about on the course rather than standing around at the start/finish for hours. I have begun to map a route so that Sarah can see me the max amount of times.
Fifth, complete your scheduled workouts and get some rest, this week has been all about recovery and I had my first complete day off yesterday since back in early February. A few more short workouts to go and I should be ready for Saturday morning.
Sixth and final item,, be confident and believe in the training that got me to the start line. Envision what a good race will feel like and what result I want out of it. This is no time to back off and be chicken! Give it everything and a little more.......the confidence gained from a good result will be huge for the bigger races to come.
Three days and counting!
Monday, March 24, 2008
National Marathon Countdown: T-minus 6 days
Yesterday's basketball marathon went well, the Terps won and advanced to the second round on Tuesday and Sarah and I had a relaxing time watching it all. Although I think that we must be paying for it slightly now as we are both dead tired....why is it that you often feel more tired from doing nothing than when you are active?
So now all eyes are on the National Marathon this coming Saturday and after the weekend workouts (as well as the past four weeks) it is a nice recovery and taper week. For today I have a gentle 50min run and then the rest of the week is filled with a few short workouts and brief periods of race pace efforts just to keep the body ticking over. With any luck that will get me to start line on Saturday morning in good shape for the 26.2 mile "jaunt" through the District of Columbia. Later this week I will post the course map and profile (if you are interested that is.....) and also any other cool information about the race.
So now all eyes are on the National Marathon this coming Saturday and after the weekend workouts (as well as the past four weeks) it is a nice recovery and taper week. For today I have a gentle 50min run and then the rest of the week is filled with a few short workouts and brief periods of race pace efforts just to keep the body ticking over. With any luck that will get me to start line on Saturday morning in good shape for the 26.2 mile "jaunt" through the District of Columbia. Later this week I will post the course map and profile (if you are interested that is.....) and also any other cool information about the race.
Wednesday, March 19, 2008
10 days to go......
Yep, 10 days to go until my first stand-alone marathon at the National Marathon on March 29th and last night was my final long run before I begin my recovery week on Saturday. Fortunately the rain held off until this morning and I was able to get a 2 hour run without getting soaked.
So the run was for 2 hours and I was using it as a good test at close to race pace running the final 40 minutes at a faster pace than the first 80 minutes.
To be honest I have no idea at what pace I will be able to run the marathon. According to the many "Rules of Thumb" in the running world I should be at 2hrs 50mins for the marathon based upon my most recent half marathon time (Marathon time = 1/2 marathon x 2 plus 5 mins). This works out at 6:30min/miles.
So based on that pace I ran last night at about 6:36min/miles for 18.2miles.....and it felt good (even with carrying the two water bottles!). The first 80 mins was run at about 6:40min/miles and then the final 10km was done in 40 mins at 6:27min/miles. It has given me a lot of confidence for the 29th as the pace was comfortable (or as comfortable as a 18 mile run can be) and I maintained the hydration/gel plan without any stomach duress.
What's the aim for the marathon then? I am aiming to go under 3 hours and would be stoked with a 2hr 50min time.....if things go right on race day I think that the 2hr 50min time is definitely doable. However, the final six miles when the infamous wall is lurking at every corner can be the undoing of many a good time!
So the run was for 2 hours and I was using it as a good test at close to race pace running the final 40 minutes at a faster pace than the first 80 minutes.
To be honest I have no idea at what pace I will be able to run the marathon. According to the many "Rules of Thumb" in the running world I should be at 2hrs 50mins for the marathon based upon my most recent half marathon time (Marathon time = 1/2 marathon x 2 plus 5 mins). This works out at 6:30min/miles.
So based on that pace I ran last night at about 6:36min/miles for 18.2miles.....and it felt good (even with carrying the two water bottles!). The first 80 mins was run at about 6:40min/miles and then the final 10km was done in 40 mins at 6:27min/miles. It has given me a lot of confidence for the 29th as the pace was comfortable (or as comfortable as a 18 mile run can be) and I maintained the hydration/gel plan without any stomach duress.
What's the aim for the marathon then? I am aiming to go under 3 hours and would be stoked with a 2hr 50min time.....if things go right on race day I think that the 2hr 50min time is definitely doable. However, the final six miles when the infamous wall is lurking at every corner can be the undoing of many a good time!
Wednesday, February 13, 2008
I'm Iain Banks and I approve this schedule.....
The time has come to announce the 2008 race schedule, or rather, the first half of the 2008 schedule (mainly so my parents can plan their vacations over to the US to coincide with any big races!). The second half has a few definite races but is still a little up in the air depending on what happens in the first half! It is definately an Ironman year though.
March 2nd, 2008 - B & A Trail Half Marathon
March 29th, 2008 - Suntrust National Marathon
April 5th, 2008 - Tour of Walkersville (ABRT Race)
April 6th, 2008 - Cherry Pit 10 Miler
As is the usual case in my season it starts off with some running races before the triathlon events begin to kick in. This tends to give me some motivation during the winter months and also makes me put an edge onto my running build. Last year I scheduled my first ultra trail race and this year I have scheduled my first stand alone marathon (The only marathon I have ever run, aside from two ultras, was at IMFL). This marathon is the Suntrust National Marathon, here in Washington DC on March 29th. It isn't a huge race and so should be a nice course to get out and run, rather than be crammed in with 25,000 of your closest friends! In preparation for the marathon I also have scheduled the local B&A Trail Half Marathon on March 2nd.
April 27th, 2008 - Short Course Duathlon Nationals
May 4th, 2008 - Devilman 1/2 Ironman
That brings us into April and the start of the triathlon/duathlon season and right off the bat I have the Short Course Duathlon Nationals down in Richmond, VA. Although this is the nationals it is really a warm-up race to get the season started and to see what I need to work on as the rest of the season gets going. Of course it would be great to get a result but the race itself is the most important thing.
The week after the Duathlon Nationals is the first triathlon of the year, the Devilman 1/2 Ironman race in New Jersey.....no nice hot and sunny races for me, no Florida 70.3m, no St Croix, just plain old Cedarville, NJ. If conditions are like last year I won't be pleased...winds were gusting at 25-30MPH, the temps were high 40's and fortunately for me but not others still out on the course, the rain started just after my finish! This really is a key race as it will give me a huge idea of where I am in terms of fitness and to get an good idea of what I can do to prepare for my "A" race in the next month. The primary element for Devilman is to run strongly and get a PR in the 1/2 Ironman run.
May 18th, 2008 - Columbia Triathlon
My early season is a bit crammed and it is scheduled that way for a reason. I did almost the same schedule in 2007 and it worked really well in getting me in good racing condition after a not so great winter training period. With a good winter of training behind me this year I hope to be able to actually focus on the racing and be able to try a couple of different race plans and strategies.
The Columbia Triathlon (Olympic Distance) in mid-May is my closest triathlon geographically and so has become a staple of my season and comes three weeks prior to Eagleman 70.3M. Being only three weeks from Eagleman, Columbia will be a great test and will give me a race to blow off some steam that builds up during the training phase.
June 8th, 2008 - Eagleman 70.3M
The Eagleman race is my first "A" race of the year, with slots being available for the Ironman World Championships in Hawaii and the 70.3M World Championships in Clearwater. The main aim is to get to Hawaii but I know that I would have to pull off the race of my life and perhaps be lucky with some roll-downs....if you don't shoot for the stars! Last year I had a great race, managed to snag a 70.3M Worlds slot and now am coming back looking for more. The entire first half of the season is working towards this race and even if I don't get to Hawaii at least I might have a PR to take home with me.....everything will be left out on the course and I will know that I have given it my best.
So that rounds off the first half of the season. The events at Eagleman will shape the rest of my season but tentatively, if I don't get to Hawaii, the season will include the ChesapeakeMan ultra distance triathlon (An independant Ironman race) on September 27th and the JFK 50 mile trail race on November 22nd. Of course there will be other triathlons, running and cycling races thrown in for good measure.
August 2nd, 2008 - Catoctin 50KM Trail Race
September 7th, 2008 - Diamondman 1/2 Ironman
September 27th, 2008 - ChesapeakeMan Ironman
October 11th, 2008 - Baltimore Marathon
November 22nd, 2008 - JFK 50 Mile Trail Race
Lets look forward to the season ahead!
March 2nd, 2008 - B & A Trail Half Marathon
March 29th, 2008 - Suntrust National Marathon
April 5th, 2008 - Tour of Walkersville (ABRT Race)
April 6th, 2008 - Cherry Pit 10 Miler
As is the usual case in my season it starts off with some running races before the triathlon events begin to kick in. This tends to give me some motivation during the winter months and also makes me put an edge onto my running build. Last year I scheduled my first ultra trail race and this year I have scheduled my first stand alone marathon (The only marathon I have ever run, aside from two ultras, was at IMFL). This marathon is the Suntrust National Marathon, here in Washington DC on March 29th. It isn't a huge race and so should be a nice course to get out and run, rather than be crammed in with 25,000 of your closest friends! In preparation for the marathon I also have scheduled the local B&A Trail Half Marathon on March 2nd.
April 27th, 2008 - Short Course Duathlon Nationals
May 4th, 2008 - Devilman 1/2 Ironman
That brings us into April and the start of the triathlon/duathlon season and right off the bat I have the Short Course Duathlon Nationals down in Richmond, VA. Although this is the nationals it is really a warm-up race to get the season started and to see what I need to work on as the rest of the season gets going. Of course it would be great to get a result but the race itself is the most important thing.
The week after the Duathlon Nationals is the first triathlon of the year, the Devilman 1/2 Ironman race in New Jersey.....no nice hot and sunny races for me, no Florida 70.3m, no St Croix, just plain old Cedarville, NJ. If conditions are like last year I won't be pleased...winds were gusting at 25-30MPH, the temps were high 40's and fortunately for me but not others still out on the course, the rain started just after my finish! This really is a key race as it will give me a huge idea of where I am in terms of fitness and to get an good idea of what I can do to prepare for my "A" race in the next month. The primary element for Devilman is to run strongly and get a PR in the 1/2 Ironman run.
May 18th, 2008 - Columbia Triathlon
My early season is a bit crammed and it is scheduled that way for a reason. I did almost the same schedule in 2007 and it worked really well in getting me in good racing condition after a not so great winter training period. With a good winter of training behind me this year I hope to be able to actually focus on the racing and be able to try a couple of different race plans and strategies.
The Columbia Triathlon (Olympic Distance) in mid-May is my closest triathlon geographically and so has become a staple of my season and comes three weeks prior to Eagleman 70.3M. Being only three weeks from Eagleman, Columbia will be a great test and will give me a race to blow off some steam that builds up during the training phase.
June 8th, 2008 - Eagleman 70.3M
The Eagleman race is my first "A" race of the year, with slots being available for the Ironman World Championships in Hawaii and the 70.3M World Championships in Clearwater. The main aim is to get to Hawaii but I know that I would have to pull off the race of my life and perhaps be lucky with some roll-downs....if you don't shoot for the stars! Last year I had a great race, managed to snag a 70.3M Worlds slot and now am coming back looking for more. The entire first half of the season is working towards this race and even if I don't get to Hawaii at least I might have a PR to take home with me.....everything will be left out on the course and I will know that I have given it my best.
So that rounds off the first half of the season. The events at Eagleman will shape the rest of my season but tentatively, if I don't get to Hawaii, the season will include the ChesapeakeMan ultra distance triathlon (An independant Ironman race) on September 27th and the JFK 50 mile trail race on November 22nd. Of course there will be other triathlons, running and cycling races thrown in for good measure.
August 2nd, 2008 - Catoctin 50KM Trail Race
September 7th, 2008 - Diamondman 1/2 Ironman
September 27th, 2008 - ChesapeakeMan Ironman
October 11th, 2008 - Baltimore Marathon
November 22nd, 2008 - JFK 50 Mile Trail Race
Lets look forward to the season ahead!
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