posted Nov-07-2007 12:06 AM            

I committed to a 20 week training plan months ago and spent 14 weeks building up to 20-30 miles per week before I started it. I followed the plan closely running five days a week and averaging about 35 miles per week with a peak of about 50. I was healthy throughout and never felt like I ever pushed myself to the brink of injury. Most of the miles were at an easy effort. That was a very positive experience.

I tapered for 3 weeks and didn’t commit to a solid race pace until Friday, two days before the race. After all those weeks of running, I really didn’t have a good grasp on a reasonable expectation. Out of 5 paces I was considering I finally picked the most conservative (first smart move). I was to run an 8:30 pace (3:42:46). Starting at 9:00 and easing on down to 8:20 after 5 miles, holding the pace to mile 20 and expecting to add 5 seconds per mile to the finish. I printed out a pace band with pictures of my family on it and laminated it.

Though the race was less than an hour from home, my DW suggested we stay at the hotel across the street from the start/finish (second smart move). I worried a lot less about logistics and was able to concentrate more on the race. Too bad we spent the night in a smoking room. There was not an hour on the clock I didn’t see Saturday night.

Despite the sleepless night, my cheering squad and I were ready for the race on Sunday morning. I ate a banana, peanut butter sandwich, .5 liters of Gatorade, some grapes and a cup of coffee. Got dressed, once I found my shorts and underwear. My bag wasn’t that big and I packed and repacked it at least 6 times. That was a nervous half hour.

I was at the start with ten minutes to spare carrying 5 strawberry-banana Power Gels (gross), my pace band and my Garmin 301. After the start, most of the race was a blur. I only remember little bits of each mile and have a difficult time putting them in chronological order. I felt really good throughout the race, I think I was smiling through mile 23. I stuck to the plan with a little more erosion of my pace in the last three miles then I was hoping. My left hamstring kept threatening to cramp every time I tried to pick up the pace. I took the gels at miles 5, 9, 13, 17and 21 with water and had Gatorade in the stops between.

My splits and AHR were:
1 8:40 157
2 8:46 165
3 8:31 165
4 8:32 166
5 8:39 168
6 7:55 172 uh-oh
7 8:29 172
8 7:59 167
9 8:23 165
10 8:05 162
11 8:22 164
12 8:17 169
13 missed the marker
14 16:15 166
15 8:25 168
16 8:19 169
17 8:23 170
18 8:27 169
19 8:20 160
20 8:27 165
21 8:30 167
22 8:26 170
23 8:42 171
24 8:50 171 – this was my least favorite mile, straight and lonely
25 9:03 171
26 8:58 170
26.2 1:50 172

My official time was 3:41:39. I was very happy not to be persuaded to walk by the cramp. I might feel differently about the race than I do now. I had a lot more fun than I thought I would and now have a better idea of what to expect in the future.

In the next few weeks (when I can walk down stairs again) I am planning on a good 10k and 5k PR to finish the year. Only then will I negotiate my next marathon with my family.

IP: Logged

posted Nov-07-2007 07:48 AM            

quote:

---

Originally posted by cookie74:
This was my first marathon.

I committed to a 20 week training plan months ago and spent 14 weeks building up to 20-30 miles per week before I started it. I followed the plan closely running five days a week and averaging about 35 miles per week with a peak of about 50. I was healthy throughout and never felt like I ever pushed myself to the brink of injury. Most of the miles were at an easy effort. That was a very positive experience..

---

You did great for a first marathon, and I don't mean to imply that you could have done better.

The great part is you put it all together in a very sane way from start of training to race day moves, gels and all the rest of it.

What you described is by far the most common "successful" plan and execution for someone who will run 3:25 to 4:25 marathons

I've run 8 and I run regularly with lots of folks who have run more and what is left from all of our war stories after tossing out the silly and stupid plans and moves is a plan like yours.

I'm also the nosiest SOB on the planet so I ask lots of questions of folks. Got to do something during train runs, races and while pounding down the brewskis after the runs.

If you are younger and will have the time to train longer in both time and distance, then I"m not skilled in what you should be doing. But if you are close to being the average and dedicated journeyman runner who has some time to train but has anther life too, then you have found a good plan. You can hone it, but you can screw it up too.

I say 3:25 to 4:25 because what happens is we often tend to change too many variable at once and sometimes life keeps us from getting out for our long runs. (for most people there is no substitution for long runs.) Anyone who says otherwise is not your friend.

I'm an older dude but in my 4th marathon in 2002 my report read almost like your report from training to finish line and I finished in 3:40. The only difference was I had no cramping and at the finish I felt I could have run another 10K, which of course I couldn't because once the mind figures out it's over, IT is over.

The other difference for me during the race was, it was my first Boston and I was bouncing on my feet at the start line like a kid on side line at a football game. You know the routine "Put me in coach, put me in!, put me in!!"

I noticed your "uh-oh" comment at mile 6. remember that.

In 2002 I found myself down at 7:45 and 7:55 pace a number of times in the first 10 miles and it felt like crawling when I backed off. In other marathons I tried to do that deliberately as a plan and it bit me in the A$$, as well it should, given my training levels. Trying to put time in the "bank" as they say, is the devils temptation.

Good job and I'm excited for you because I remember how excited I was in my first marathon and then again at Boston in 2002.

Darn, now I want to get out and train for a spring marathon when I'd decide I wasn't going to

[This message has been edited by NHSenior (edited Nov-07-2007).]

IP: Logged

posted Nov-08-2007 07:00 AM            

IP: Logged

posted Nov-08-2007 12:16 PM            

You've got me figured out. Thank you for taking the time to read and respond. I know that the story was not nearly as entertaining as some and lacked the typical drama at the end, but I think that was really my goal. I have read too many reports with "I told you so" in the replies.

"Average and dedicated journeyman runner" is a pretty close approximation of who I am. Mid-thirties, professional, family with 3 young kids and a wife that likes spending time with me. I look forward to improving more, but must keep it all in balance.

Gald to have inpired you.

IP: Logged

posted Nov-08-2007 04:47 PM               

My best advice is to up the training just a notch and throw in a few tune-up races before the next marathon so you can guage how much you can improve. Generally, the improvement curve can be pretty significant.

For now, enjoy that sweet pain while trying to navigate your self down the stairs. Recover well and congrats again on an excellent race!

IP: Logged

posted Nov-08-2007 05:20 PM            

quote:

---

Originally posted by cookie74:

typical drama at the end, but I think that was really my goal. I have read too many reports with "I told you so" in the replies.

I look forward to improving more, but must keep it all in balance.

---

If your report lacked drama I didn't notice. It had my juices flowing.

Had your race held points of drama, that might have been you plan falling apart. However the whole thing was a drama of things being done by the numbers. The engineer in you understands that, does it not?

A good plan for a spring marathon around here often includes the Boston Prep 16 miler In Derry in January, the Martha Vineyard 20 miler (flat) in February, New Bedford Half marathon (my half PR) in early march, Stu's 30K (not flat) around March 20, the the eastern States 20 Miler (flat). Mix in a 5K here and there for speed work, get in 35 to 50 mpw and you can be primed. If you can put in more miles perweek then all the better. Those races (not done all out) can serve as the long runs as long as you don't try to get to competitive. The are fun ways to get in your mileage. Of Course they are are whole days away from home however.

IP: Logged

posted Nov-08-2007 08:42 PM            

Your situation sounds similar to mine 5 years ago. I too ran my first marathon in my mid-30s. If that is the result from your most conservative pace, I have a feeling that you just ran your slowest marathon. You've got potential for a lot of improvement. With the right training, course and weather it won't be long before you'll be racing 50 miles south of Manchester in April.

Congratulations!

------------------
Mike

IP: Logged