 posted Nov-10-2007 05:11 PM
  
Headline summary: Tramps gets sub-4..and even sub-3:50… with a 3:47:39 in perfect weather for a 17-minute PR; final 10K still a struggle but a better managed race overall.OA 968/3783
AG (45-49) 104/312
1st half 1:52:49
2nd half 1:54:50 
I don’t travel much to run so I don’t get to meet Boomers often. Consequently, it was a special pleasure to meet Vista (right) and Perch (left)—along with Perch’s DW and DD (below). They are both nice, upstanding guys. In fact, they’re really a cut above the riff raff I usually hang out with, so I was on my best behavior. (All that stuff about Perch and Vista needing bail money was just in good fun. Really.) Between the three of us we had the field covered: Perch up front, me the perennial mid-packer, and Vista doing a run/walk for his first marathon. Since they bring fresh eyes, I hope they’ll provide some impressions of the course and event.  GOALS IN CONTEXT Thanks to all the help from the Boomer bunch, I got to the start healthy and ready to go. This was my third marathon but it felt like I was still establishing my baseline performance. My first was in Richmond last year where I was in decent shape and ran 4:04 but the heat got to me during the last 10K. My second race was this Spring at the VA Creeper where I was under-trained due to flu but had good weather and turned in a 4:09 on a smooth packed gravel trail. But I faded during the last 10K. I had not yet had good weather and good health…until now. So today’s goals were:
#1 a sub-4:00 finish. Those four-oh-something finishes were beginning to bug me. I was going to be disappointed if I couldn’t do this.
#2 Stronger final 10K. After fading at the end twice, I wanted to have a well-managed race with fairly even splits and a reasonably strong final 10K.
#3 sub 3:50. Training runs suggested this was a good realistic goal.
#4 sub 3:45. A stretch, but who knows? On a day with the stars all lined up correctly… I clearly accomplished #1 and #3; I’d say partial success on #2 and, as a result, #4 didn’t happen. WEATHER What a difference a year makes! Weather was the big story last year on a day that was one degree shy of a record-breaking heat. This year featured perfect running weather: cool, overcast, only minimal wind and, though it drizzled overnight, we avoided any rain. We were about 25 degrees cooler than last year. It made a huge difference. FUEL I’ve had stomach issues in the past so this time I decided to go with water-only with Endurolytes (2/hour) and gels at 6, 12, 18, and 22. Bagel, banana, and cup of coffee for breakfast. I’d say this worked out pretty well for me. THE RACE Richmond has enough variation to keep it interesting but no big hills to worry about. The second half is definitely tougher than the first, though, with some slow inclines that can take their toll. My pacing goal was to try to keep every mile in the 8:30-8:45 window. Splits are at the end for the data-driven. The good news is that, with the exception of a fast downhill mile, I ran the first 20 miles in about a 20-second range, which is much better race management than I’ve done in the past. Some of those were a tad fast, but not ridiculously so. The bad news is that I wasn’t able to hold on for the last 10K. I didn’t have the “death march” miles I had last year in the sweltering heat. I felt better all the way through (I’m sure due to both weather and training). But my quads were hurting badly and tightening up, especially during the last two miles. Worse, I ran into some stomach issues again—though much more limited than in the past. Basically, once I get pretty tired, my stomach has veto power over my picking up the pace. I mentally will myself to do it, my legs could probably be coerced to do it, but in picking up the pace my stomach tightens up and I begin to retch (but not vomit), forcing me to slow down or even walk. It’s very frustrating and will certainly be a barrier to future improvement if I can’t find a way to get a handle on it.
REFLECTION I enjoyed this race more than either of my previous marathons. I had fun joking with the crowd and volunteers. There’s a fair amount of crowd support for a medium-sized race (~4,000 marathoners, I think) and bands play at locations scattered along the course. My favorite cheer of the day referred to my bib number, 2005. A woman yelled, “Go number 2005! You’ve got my lucky number! That’s the year I got divorced!” You gotta laugh at that. I also chatted with runners more, often giving first-timers on this course some tips on what was coming up. I really was able to fully enjoy the whole event and experience. I kept thinking, “Wow, this is so much more fun than the sauna I had last year.” Even though I was hurting through the last few miles, I was mentally in much better shape. I didn’t feel like my brain was baking in an oven. I felt alert, didn't get that stupid, and had a clear assessment of what was going on all the way through. I just felt better from start to finish. I felt good that I had planned this race well. My finish time was almost exactly what I had anticipated. I had the right clothes for the weather, the right fuel, hydration went well, etc. I was nice to have a little experience under my belt and to be prepared accordingly. One thing I’ve learned from experience is that I need to eat immediately after a race, I suppose to keep my blood sugar up. So I met my wife, wolfed down a half a pizza, changed into some dry and warmer clothes and walked a bit keeping an eye out for Perch, who I knew had finished before me. I had hoped to cheer Vista at the finish but in the chilly and windy weather, even with dry clothes, my body temperature plummeted and I stared shivering. We made a bee-line for the car to warm up and head home. (Sorry, guys.) Tonight, my quads are very sore, the sorest they have ever been. Everything’s tender, too, but not too bad. As we wobbled around after the race, I told my wife, “I feel like a Weeble.” Sitting and getting back up were real challenges. It’ll be interesting to see what they’re like tomorrow. Overall a fun and successful day! Splits according to Garmin
1. 8:30
2. 8:29
3. 8:27
4. 8:25
5. 8:27
6. 8:24
7. 8:33
8. 8:40
9. 8:38
10. 8:37
11. 8:38
12. 8:37
13. 8:30
14. 8:17
15. 8:09
16. 8:36
17. 8:39
18. 8:36
19. 8:33
20. 8:46
21. 8:51
22. 8:43
23. 8:48
24. 8:36
25. 9:14
26. 9:18 Some photos…
Around mile 15…life is good before it starts to hurt!
 Ahhh, done!
 And the world’s best support crew, my DW. She didn’t even bat an eye when I ate all that pizza.
 ETA official results [This message has been edited by Tramps (edited Nov-11-2007).]
IP: Logged |
Whew, that was *close*!
