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I am now the proud father of a sub 3

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Author	Topic: I am now the proud father of a sub 3
tallrunner Cool Runner	posted May-27-2007 04:09 PM My A race this year was Boston, but with weather predictions as they were, I dialed down my race efforts and ran conservatively and ran 3:02. I had a fantastic time running Boston and soaking in its history, charm and of course the unbelievable fans. Still my second marathon had not produced a sub 3 hour marathon (the marathon I would be satisfied with). So when my coach asked me to consider running Ottawa if I recovered quickly enough I was initially doubtful. Would I recover physically? Or even more importantly did I want to run another marathon so soon and challenge myself even more. My training in the following weeks were so-so, some okay and some bad stuff. After a solid 10K and some very easy Yasso 800’s I agreed to give it a try. During this unusual taper (my last long run was the Boston Marathon) I had the regular twinges but two persistent ones that I only told my coach in the last few days leading in. My right achilles was pulled during some speed work two weeks ago and my left hip was sore due to a tight IT band. I had a crappy nights sleep but luckily I slept well the night before. Race morning was cool 14C but not as cool as I would have wanted. There was also a biting wind from the East that would make things difficult. I was in the blue corral just behind the elite. Strategy was to go out at around 4K pace which I new was a little rich for me but I was going to try and race this marathon. The start was at 7:00 am and off we went. The elite flying up the incline heading up to Parliament Hill. I was starting off conservatively I the first K’s went like this 1-3:58 2:-3:54 3-4:00 4-4:02 5-4:04 6-3:48 7-3:57 8:3:58 9:4:03 10-4:08 This first section is up and down with some flats thrown in. I was very popular with the lady elites who would hide from the wind behind me. I was okay with this as I ran with them for quite a ways thru this race. 11-4:00 12-4:00 13-4:00 14-4:00 15-3:57 16-3:569 17-3:59 18 - 4:05 19- 3:57 20- 4.04 21- 4.00 Half Marathon in 1:24:50? I was feeling okay here, focused and ready to tackle the tough miles ahead. The back end of this course is where I find the course rears its ugly head. It’s either due to the undulating terrain or potentially the lack of spectators out that way. 22 – 4;06 (Obviously getting tired as times are slipping) 23 – 4:04 24-4:08 25 – 4:02 (Recovering – maybe I am okay) 26 – 4:05 27 – 4:00 28 – (4:08) The Gremlins are back and they are here to stay and they HURT 29 – 4:14 30 – 4;10 (According to the clock it said around 2:02. This is the tough part of the course and boring at least for me 31 – 4:19…(Darn gremlins – my legs are feeling like tree stumps the rest of me is fine) 32-4:14 33-4:17 34-4:32 (Another group of gremlins jumped on for the fun ride) 35-4:25 36-4:28 (Worst part is I practiced this area all winter…and I should be soaring) 37 – 4:20 38 – 4:29 39 – 4:42 (more gremlins, help me please, shoot them off my back, I cannot stand the pain anymore) UGH 40 – 4:49 (Half marathoners that I know are passing me and asking me to hitch a ride with them but I cant…my legs are shot) 41-4:55 (I cannot remember running this slow) 42 – 5:00 (even worse..) .1 – 4:40 (a small burst of speed. Final time: 2:58:12 a new PR by 4 minutes beating my Boston time from last month But I finally have my first sub 3 hour marathon and I am happy. It may have been my fastest marathon to date but also my most painful. No future marathons are planned for quite some time… Thank you for reading Tall IP: Logged
hermosaboy Cool Runner	posted May-27-2007 04:19 PM Nice RACE tall! A very impressive time for it being only your 3rd marathon. As for falling off, how many weeks has it been since Boston? Recover well and then lets get after that 2:49... IP: Logged
Fortunate One Cool Runner	posted May-27-2007 04:33 PM Wow, you gutted out that second half. WTG! You achieved your goal. Now experience what a recovery is supposed to be. ------------------ Fortunate--a volleyballer with a running problem Profile IP: Logged
mariposai Cool Runner	posted May-27-2007 04:34 PM Congratulations Tallrunner. You must be a very proud father of a Sub-3. Thanks for the detailed RR. It helps me, who is someone much slower, to savor the experience and gain an understanding of the depth of your efforts. Way to go. Enjoy the celebration of your first baby. Somehow I feel that this is just the oldest child being born. IP: Logged
Dark Horse Cool Runner	posted May-27-2007 04:35 PM Nice job, tall. As a U.S. runner I have no idea what your K times represent, but I'm sure they are very fast. Let me join hermosaboy in urging you to set your sights on 2:49, after you recover from this race. If you would lose some weight, it should be easy for you. It's admirable that you can run so fast as a 209-pounder, or whatever you weigh right now, but you could run much faster if you were significantly lighter. "Weight and Performance: If you want to win more races, lose some weight." "The late Dr George Sheehan, a prolific and highly regarded writer on distance running, considered that weight relative to height was THE key factor in distance running success." http://www.pponline.co.uk/encyc/0048.htm Dark Horse ------------------ I'm a dark horse, running on a dark race course IP: Logged
egrd Cool Runner	posted May-27-2007 04:38 PM Wooot Tall!!!! Abso-tootly thrilled for you and so glad to hear that you are proud of the effort. Of course we know you'll be back sooner than soon for more. Heee, I loved the image of those teeny tiny little elite ladies hiding behind you from the wind. Very nice. I am sure Catherine Ndereba was very nice company for you. Congrats! Egret IP: Logged
Spareribs Cool Runner	posted May-27-2007 04:42 PM Frank, first of all congrats! Now you are under the curtain, if you want to work some more on this, you may find the minutes fall away in clumps now. At least that is how it worked for me. Some questions: how ideal or far from ideal were both the course layout and the weather? I see you said it was cool but not as cool as you would like. Also, if you had had no coach, would you have trained differently between Boston and today? It seemed to me you did a ton of hard work. Finally: wind and hills. What effect do you feel they had on you? Don't misunderstand me, sub-3 is a huge achievement and you are now in a new club but I was looking for more of your insights on limiting factors. I know how you think and I know you would never say, "if it werent for this and that, I would have....", but it would help to know. Great effort and result today Frank. Please get some rest. Spareribs IP: Logged
smpankowski Cool Runner	posted May-27-2007 04:45 PM Man, that's like crazy fast! You're very impressive. Thanks for the RR. ------------------ Never regret anything that made you smile, SteveP My User Profile IP: Logged
FlyingFinn Cool Runner	posted May-27-2007 05:16 PM Tall, my hero! Congratulations! You have worked so hard for this. You are a very deserving "parent" of your sub 3! Time to pass out some cigars, or a healthy equivalent. Way to go! IP: Logged
hermosaboy Cool Runner	posted May-27-2007 05:21 PM quote: Originally posted by Spareribs: Frank, first of all congrats! Now you are under the curtain, if you want to work some more on this, you may find the minutes fall away in clumps now. At least that is how it worked for me.Spareribs So, you going to teach him the secret handshake? IP: Logged
Jim24315 Cool Runner	posted May-27-2007 05:22 PM Nice goin, Frank I know you were shooting for faster, but it still has to be satisfying to get that first sub-3 in bank. Well done. Jim IP: Logged
runwun Cool Runner	posted May-27-2007 06:03 PM Great job tall............ IP: Logged
tomwhite Cool Runner	posted May-27-2007 06:07 PM .........Unbelieveable Running/////............Great Race Tall.... ...............( I'm at a loss for Words)........ IP: Logged
Econo Cool Runner	posted May-27-2007 06:12 PM (((heroic Tall)))) IP: Logged
tallrunner Cool Runner	posted May-27-2007 06:13 PM Spareribs Q&A Q -How ideal or far from ideal were both the course layout and the weather? A - For me it was too hot, I was sweating in the early stages, the rain was a welcome relief when it came down at 30K. The course has too many curves for me, but the new first part is a nice combination of hills and downhills, not Boston but not bad. Q. Also, if you had had no coach, would you have trained differently between Boston and today? It seemed to me you did a ton of hard work. A He had me do a lot of speed work, MP work and not a lot of slow long runs. I would have put in some of those? It may not have helped physically but mentally I believe it might have. I also think it would have been good for him to be more assertive with me and bring me down to a 4:05K pace for a 252:30 marathon vs me kind of playing it by ear and in training. Q Finally: wind and hills. What effect do you feel they had on you? Don't misunderstand me, sub-3 is a huge achievement and you are now in a new club but I was looking for more of your insights on limiting factors. I know how you think and I know you would never say, "if it werent for this and that, I would have....", but it would help to know. A - The hills had a bit of effect. My hill climbing prowess from Boston was down ( feeling tired I guess) and the wind had some but not a lot (mostly pscychological ie: people using me as their wind shield while I had none (not like Boston, due to so many people). As many of you have told me, every marathon, you learn something new. And in this one I sure did. I doubt I would run one so soon after a race like Boston. I believe "mentally" I need more recovery time not to run a marathon but to run a faster marathon. I am happy I ran it and finally got a sub 3 but a fall marathon may have produced something much better. Knowing myself, I tend to need to figure things out and dwell on it for a while, the longer I wait the hungrier I get. Cheers. Tall IP: Logged
millbot Cool Runner	posted May-27-2007 06:26 PM Tall, this was an amazingly strong race so soon after Boston. You overcame some serious obstacles to reach your goal. Congratulations! I hope your recovery goes well. IP: Logged
PBJ Cool Runner	posted May-27-2007 06:57 PM Yes! You are the man! Way to go, Frank. IP: Logged
Nordic Berserker Cool Runner	posted May-27-2007 07:09 PM Hey, congrats! I remember a couple years back when you were thinking about doing a marathon and sub 3 was your eventual goal--you have all the right tools and it's great that you did it, at home on your "B" race. IP: Logged
hally Moderator of Boomers and Beyond	posted May-27-2007 07:13 PM WTG on the sub 3, really happy for you Frank. Barb IP: Logged
choover Cool Runner	posted May-27-2007 07:18 PM I think you need to change your name to FastRunner.. Congrats on breaking the sub 3 barrier! You are an amazing runner! Take it easy for a while and let us know what your next plans are ------------------ choover IP: Logged
Patriotsr1 Cool Runner	posted May-27-2007 07:26 PM Tall, Let me reiterate all that everyone has said. You r da man! Great run, now relax, recoup (for 2 marathons) and recover. Can I ask just one question? (or was that one question) Anyway, the IT thing, does that just start as a general soreness over the hip (or on the hip to be more exact)? Great race, recover well and best wishes. ------------------ Patriotsr1 my log IP: Logged
bigapplepie Cool Runner	posted May-27-2007 07:44 PM Congratulations Tall! Thanks for the inspiration [This message has been edited by bigapplepie (edited May-28-2007).] IP: Logged
dg9 Cool Runner	posted May-27-2007 07:46 PM Tall, Sub 3, this soon after Boston. With velcro Gremlins. I'm not experienced enough to be qualified to comment, but I'm impressed! What an amazing effort. I remember you weren't always happy with how your training was going, & also how hard you worked. I'm so happy it turned out the way it did, & that you're happy with the results. congratulations! IP: Logged
perchcreek Cool Runner	posted May-27-2007 07:49 PM FANTASTIC!!! You achieved your Sub 3 marathon, Tall ... that is SO impressive! And you know you didn't leave any on the road, you gave it your all just 6 weeks after Boston... WOW!! Congratulations on the PR! perch IP: Logged
Spareribs Cool Runner	posted May-27-2007 08:00 PM Thanks for that follow up post. Insights like that are important for others, as well as you. I know just what you mean by thinking it over for a while. A wonderful job, and a great, very humble report. Spareribs IP: Logged

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