VT Dad’s fight vs. inertia & flab

Today was my first run since the marathon.  2.08 miles running a loop around my neighborhood.  It was a rainy day.  The type of weather ideal for cleansing.  It was 55F, 13C.  I was ready for a fresh start.  It felt great.  I felt rejuvenated.  

I’ve looked at the calendar.  I think I want to try some triathlons this summer.  There is a sprint triathlon in 3 weeks, an Olympic distance triathlon early in August, and a half iron 3 weeks after that.  I also made a potential race schedule: a 5K July 4th, a 5 miler 9/12, a 30K 9/19, a 1/2 marathon 10/4, potentially a 10K 10/10, and a marathon 10/25.  We’ll see how all this pans out.

Today we had ideal weather condition for the marathon.  The first 10 miles or so were run in light rain with temperatures ~60F, 16C at the start, and when the sun came out the temperatures only rose to 66F, 19C.  I followed my game plan to a T, taking a 9:30 first mile, than running miles ~my 8:56 goal pace.  By 10 miles I was on goal pace.  I fell off pace some during miles 11&12, but I was able to bring mile 13 in sub goal pace, and I reached the 1/2 marathon at 1:57+.  I struggled some the next two miles, but the largest hill in the race didn’t phase me much.  

I knew I was in trouble, when I clocked over 10 minutes for the 16th mile.  I did my first walking about then, and was able to regroup some, but I was in trouble.  I mixed some running and walking, but miles 18, 19, 20, and 21 were each at least 30 seconds slower than the previous mile.  My goal time, and 4:00 marathon goals were long gone, and by mile 21 so was any chance of a PR.  The goal changed only to finishing.  Mile 22 was my nadir, nearly 16 minutes, Then I regrouped some, knocking 1 minute off each each of the last 4 miles.  The finish are was amazing, lots of faces I knew all of them cheering, all of them supportive, helping realize all that I accomplished.

It’s 5:00 on race day, and I’ve already had my breakfast, and checked the forecast online: 61F, 16C at the start, 68F, 20 when I should finish, with slight winds and a chance of rain.  Ideal conditions for a marathon.  It is time for me to visualize my race.
My goal time is 3:54:34, and is based on  predictors from my 10K and 1/2 marathon times this spring.  I’ve been focusing on my first mile, staying calm, and running slowly.  Last year I ran a 4:18, and I believe that a faster 1st mile, with a body filled with adrenaline helped fuel my collapse when I hit the wall at mile 19.

Today I want to start farther back in the pack, and relax.   The first mile is uphill.   want to run under control and relaxed in 9:25.  The second mile is downhill, if I stay relaxed I should hit my goal split of 8:56.  Then comes the first water station, after which I will concentrate on racing.  8:56 splits, 8:56 splits.  The marathon leaves downtown and heads on a 6 mile out and back spur, where there are few spectators, but it is a great atmosphere, because you see every runner.  This stretch can bake you if it’s sunny, or blow you around if it is windy, but with today’s forecast all should be fabulous.  I hope to reach mile 7 in 62 minutes.  At mile 7 I want to take 4 gu chomps, before the water station at 7.5.  This spur ends with a long gradual uphill.

Mile 9 brings us back through town, and I should be seeing my family for the third time.  It is also where the third relay exchange is.  At this point you are comfortable with your pace, but you need to watch out psychologically for relay runners whizzing past you as they start their leg.  Relay runners wear stretchy wrist bands that they exchange, so I’m constantly checking wrists of runners who pass me.  Miles 9-11 is one of my least favorite sections of the course.  It is a straight shot, with few spectators.  I’ll be getting a boost at the mile 11 water station, it is being maned by volunteers from my high school.  Mile 12 takes us on a loop through a richer neighborhood.  Their are plenty of spectators, and plenty of opportunities to get sprayed down with water.  Mile 12-14 are along the bike path.  It is pretty.  I hope to hit the 1/2 marathon at 1:56, and 14 miles in 2:04.  I’ll be finishing my gu chomps after mile 14 before the water station.  Mile 15 is the biggest hill of the marathon.  The Burlington Taiko Drummers are stationed at the bottom of the hill.  Their pounding percussion help you bound up the hill.  

The race really begins after the Battery Street hill.  You head north onto North Avenue, turning into one neighborhood at mile 17, and a second at mile 19.  The crowds are warm and welcoming, with more opportunities to get sprayed to cool down.  I hope to reach mile 21 at 3:06.  North Avenue ends with a surprisingly steep downhill, then it’s on to the bike path for the final 4.5 miles.  My son should be volunteering at the water station at the start of the bike path.  I’ve run the bike path may times over the years.  I want to concentrate on form, and keep running hard.  Their will be fewer spectators, but the views are wonderful.  I should see friends at the final water station before mile 25.  At mile 25 someone is usually giving out beers in Dixie cups.  The last 3/4 of a mile is in Waterfront park.  The crowds their are huge.  The energy their is awesome.  It’s time to keep moving forward while savoring my journey.

Picked up my bib today for Sunday’s marathon, #244. While at the firness expo indulged myself with a back and shoulders massage as well as a foot massage.  I also picked up a hat to wear on Sunday.

Today was my last run before the marathon, and again I was blessed with beautiful weather.  It was 63F, 17C, sunny and calm when I set of on my 4.5 mile tempo run.  I felt wonderful as I reached my first mile in 9:25.  I pushed the tempo for the uphill 2K, and the downhill 2K, and then continued to run strong all the way home.  Tomorrow is an off day, and Sunday is the marathon.

The forecast for Sunday is sunny with temperature at the start of the race ~54F, 12C, and by race end 70F, 21C.

We had another incredible morning for running.  It was 65F, 18C sunny and calm.  We’re supposed to have thunderstorms roll through here Saturday, so these dawn temperatures may be similar to those around 11:00 AM on marathon day.  It was very comfortable.  My run today was a recovery run, so I took my dog Mookie along with me.  Together we romped through the dewey fields on our way to a gentle 2.7 mile run.

Today was another fabulous running morning.  It was 55F, 13C with the sun rising when I began my run.  This was my last challenging workout before the marathon, a mixed interval workout with a 2K, 1 mile, and 1K uptempo runs.  This was my last chance to try and break 10:00 for that 2K segment which includes a 1K hill.  I really wanted to concentrate on my form today, imagining that I was running against a wall, and trying to lean forwards from my ankles, not bend forwards from my waist.  My first mile was right on target, 9:46.  I then accelerated for the 2K interval.  I concentrated on my form and my cadence.  I was able to maintain my form and push myself on the hill.  I pushed and pushed, bounding up the hill.  I reached the top and accelerated to the end of the 2K.  My watch read 9:52!!! I rested for 90 seconds, then sprinted down the hill, completing the rest of my intervals and the run on cloud nine.

Today was another glorious morning for a run.  It was crisp, calm, and clear, 34F, 1C when I set out for my run at sunrise.  I ran my first mile in 8:56, which is my marathon goal pace.  I looked over my right shoulder, and caught a spectacular view of the sunrise over the Green Mountains.  I concentrated on my form and cadence, and everything seemed to flow today.  One after another I clicked the miles off, all at about the same pace, all with little effort.  I felt so alive. I felt in control.

Today, I was active, riding my bicycle 8 miles with my daughter, and mowing my lawn, but I stayed up to late Saturday night, waiting for my son to get home from his prom, to get my run in in the morning.  All in all I had a good week, logging 30 miles, although I came seconds short from reaching goals on two of my runs.

My schedule for the coming week is as follows: Proprioceptive Cue:  Running against  a wall.
Monday: 7.6 Miles @ Base Pace
Tuesday: 6.1 Miles @ Base Pace
Wednesday: Mixed Intervals: 1 mile warmup and cool down.  2K goal: sub10:00, 90 seconds recovery.  1 mile: goal 8:13, 90 seconds recovery, 1K goal: 4:56.
Thursday: Recovery Run 2-4 miles
Friday: Tempo Run: 1 mile warmup and cool down, 2.46 miles @ 8:22 per mile pace
Saturday: Off
Sunday: VCM Marathon.  First mile: 9:25 goal.  Marathon goal pace: 8:56.  Marathon goal time: 3:54:34  

The current forecast for raceday is for partly cloudy, and a high temperature of 74F, 23C

The 10 day forecast is now available for my marathon, and on race day the temperatures should be ~60F, 16C, while the high temperatures are predicted as 78F, 26C, a little hotter than I’d like.  Today it was 55F, 13C when I set off to run the 7.11 miles to work.  It was a glorious day, and my goal for today was to finish in 1 hour.  I ran hard, and everything felt well.  It appeared that I’d have a shot to reach my goal as my time seemed reasonable at every split, but I came up short, finishing in 1:02:44, 18 seconds slower than my best time last year.

It was 69F, 21C in the afternoon, when I began my return run.  I expected to take ~76 minutes to get back home, but at every split I knew that I was running much faster than that.  With about 2 miles to go I realized I had a chance to run sub70.  With a mile to go, I knew if my last mile was sub10, I’d break 70.  I cruised during the last mile, clocking a 9:35.  I was very pleased how my day ended.