Take Three: Marathon recap, no sleep and a couple race beers.

   Sometimes I am really ON, concerning this blog post, and by sometimes I mean rarely. It just seems like there is not enough time in the day to catch up on this blog, not that it really is a pressing matter so that two whole people can ultimately read half of my blog and give me a thumbs up. Ok, let's get to the main point, The 2013 Philadelphia Marathon and my incredible experience on my first visit to the area since I was in middle school, before smart phones, before ipods, and before Western Australia had color TV (knock).

  After a slight dilemma with my clothing of choice, I made it a quick choice and it proved very effective. Karin and I went to bed fairly early the night before the race and our 4:00am went off. Tossing and turning, I rolled over so many times to look at the clock that I honestly and not sure I slept more than 30minutes. 11:15, 11:47. 12:23, 12:52, 1:32, 1:59, 2:20, 2:58, these are all of the times I vividly remember looking at the clock before I decided to go into the opposite room of our suite to try a new sleeping area. This is the only point that it appeared I slept, and it was 30-35minute nap effectively. Our alarms went off and I was just standing up in the living watching the news on closed caption so I would not wake Karin. This was perhaps the worst night of sleep I have ever had in preparation for a race. We suited up with our throw away sweats and hit the streets nice and early as other runners were scurrying to the start line.

  The temps were actually pretty comfy in the upper 40's but I knew that the humidity was well over 90% so I made it a point to drink h2o when I could. Karin had to take a bathroom break because Jonah (our baby) made her stop frequently to do so. She was freaking out because the lines were incredibly long and I had to part ways with a hug and a kiss because it was less than 10minutes till the start and I was outside in the grassy area. I hopped over a few gates and made my way up towards the front of the race as I saw the elites jump in just a minute before the gun fired. My hamstring wasn't aching too much though I could feel it and had some worries pre-race of course. Thankfully between the KT tape, my pair of EC3D compression shorts and my 2xu compression shorts the pain was contained. Bang! the guns goes off and runners were everywhere, I quickly realized that I should have started up a little closer to the front because over that first mile I passed people who looked like they were already bonking. I just do not understand people who go out so hard in long distance events, I mean, you know what is going to happen, will it change this time? NO. Anyways, I started to get a bit warm with my arm warmers so I stripped these off after 2 miles with the hope that I could find Karin's family and toss them their way, but that did not happen.

  The first few miles just flew by faster than any other marathon that I have ever run in. It was great to see the river, all of the little sections of town with people cheering and with signs. What an experience, I really would recommend the half marathon at least for anyone looking to enjoy their first major race that is not Boston, Chicago or New York. Things were going pretty smoothly as I found a nice group to settle in with in the 5:50's. Though I kept the pace consistent I could tell that I was certainly going out a little ahead of myself but I figured why not, I had no pressure, my original goals were not going to happen so just go for it and have fun. One guy I was running with in the group was really starting to piss me off as he would pass me and keep peeking back, then he would drop his pace by 5 seconds and I would pass him. It was very irritating after several miles in the race, so after we crested a hill around the zoo I just dropped a hard surge down the hill and thought, "why not make this A-hole" work to beat me? It was a game at that point, one that would come back to bite me but it kept it spiced up for 26miles at least. As we passed the 13 mile mark that guy came charging hard past me and he split off to the finish, he was only doing the half, of course!

  Continuing on the marathon course with serious thoughts about dropping out at the half I was surprised at how many people were still around. At 10 miles I pretty much could feel how dead my legs were but I just kept trying to lift. When I saw that 13 miles mark I just thought to myself those days when I had to get up really early to run in the cold to get long miles in before work. After thinking about those days I just decided I came to do the marathon so that is what I was going to do, no matter how slow I may finish. Around 15 miles we had a turn around section and I got to see where people were and I saw a group of 4 charging really hard with each eventually passing me by 16 miles. Anytime I was around people in the later stages of the race I always made it a point to say good job or "go get em buddy". The 2nd female drifted back to me at about 17 miles and I told her to tuck behind me, if she needed any fluids to let me know. After about 1/2 mile I realized that she drifted further behind me, so I kept pressing onwards. From miles 17-20, I had a couple additional runners pass me as we hit the turnaround point in a small town and it was AWESOME! They had a band out there, people with signs, cheering us on, I gave the hand to the ear signal and said "come on, wake up, you can do better than that", gave a bunch of high fives.

  I was all smiles, I was on cloud 9, my pace was getting slower but I couldn't help but think how fortunate I was just to be running. As I hit 21 mile I noticed a table with women standing by it holding big signs that said "BEER STOP, I was so excited, I stopped to grab a cup and told them "this is exactly what I really needed". I chugged the beer back and pushed onward, that beer literally tasted like heaven, I had an even bigger smile on my face. One thing really disappointed me in the late stages of the race, as we were passing all of the slower runners on the opposite side of the road I yelled out "great job", "you got this 3:30 group!" or " keep it up, you all look so fresh!" and no one, NO ONE said anything back, I just couldn't believe it! Oh well, as the miles moved along, I decided to pick it up to a light pole or a mail box just to pass the time and as I was doing this O noticed that I was actually catching people. 1-2-3 I was cruising past all of these people who had passed me earlier, glad I drank plenty of h2o on this humid day, it really hit some of the runners hard. at 23.5 miles I saw another "Beer Stop" so I indulged again to the cheers of the group who said I was the first person to even look their way really. Once 25 miles came, I kept telling myself to push hard and catch another person, then another person. Soon I realized that I could see the lead woman, she was so far ahead of me, but I was actually catching her.

  Over the last 3/4 of a mile I passed a shirtless runner who I kept yelling at to "not give up" and to "keep pressing, we are almost done". We passed each other back and forth, each time I gave him a shout of motivation, this was a brotherhood, we were out there to better ourselves. Regardless if he beat me, I wanted him to know that we pushed each other the entire way. As we raced each other down the last meters of the race we passed another runner, then slid past the women's winner, we were ALL OUT. I never would have thought that I would be in a dead sprint over the last 400m of a marathon but here I was just pressing as hard as I possibly could. This guy would not give me an inch, we took it all the way to the line and I just didn't have it in me and he crossed just a foot before I did, what a race! We gave each other a fist pound and a hug then he thanked me for pushing him that last mile. It was great to hear those kind words and then he told me he set a 1minute PR and he wasn't sure that he could have done it if I wasn't pushing him to his limit over that last mile.

  Karin rolled up and gave me a hug, she was proud of me and thats all I cared about. She finished safe and sound, she was happy with her result, I was thrilled to run a 2:38 and change, my 2nd fastest time ever. We walked back to the hotel, got showered up and had a huge phillycheese steak. We checked into our new hotel a couple blocks away, the Double Tree and I enjoyed my views, sent out a few messages with my results to family and friends. I was pretty tired and wanted to just sit back and relax, I was having some issues walking but that was nothing new. All in all I was extremely pleased with everything that Philly had to offer, it was very well organized, the crowds were a ton of fun and made the race that much more exciting.

  Down the road I would like to make one more trip to Philly for the race festivities, perhaps the half marathon just so I can walk normal after the run haha. Each day I try my best to remember that I am so incredibly gifted that I can travel to Philadelphia on my own free will, I am able to run 26 miles, and then enjoy a meal afterwards. We take so much for granted each second of our life, if you are reading this, you are leading a good life, I know I am and I don't intend to ever forget that. 

  On a side note, I have decided to avoid any form of road racing for at least 6 more months, but I will be participating in several trail races throughout the year, they just allow me to be free and to really enjoy the running experience again. If you want to hit the trails, let me know when and where, hopefully I can meet up! Thanks for reading!!!!

The LEAD UP: Almost to Philly

   The build up to the Philly Marathon was starting to take shape about 6-7 weeks out, I have reached the magic fitness line of 60 miles in a week and I was progressing. As a lead up to the week of our “Training Camp” at Smith Mountain Lake, Virginia I came down with something pretty rough in the form of a cold. It was a rough weekend of riding and running, my veins were flowing with all kinds of western medicine to knock out this nasty sickness. 2 weeks passed by and I was still holding onto this sickness, body aches, headaches, running nose, coughing, it was time to finally rest. 3 days off in a row made a big difference and it appeared to finally subdue my ill-timed body draining sickness.

    Just days after making vast improvements I thought it would be a great idea to jump in with a workout with Billy and Paul. Up to this point I had basically done almost all of my long runs solo and hadn’t been able to do any hard workouts with any of the top marathoners in town. The morning was chilly but I knew I had to treat it as a race in itself, so I went to bed early, woke early and went through my race morning routine. We set off for 10 miles with a large group to get the wheels moving along, it was quite nice to run with a group again, I really miss that dynamic. Once we hit 10 miles Paul, myself and Billy took off to run the next 10 at Marathon pace. Running through the center city was difficult with construction and lights so our first mile was slightly off of pace but we kept pursuing on. The 3^rd mile consisted of a long line of people dressed in pink whom where participating in the Breast Cancer walk, kudos to them for being out in large numbers walking in the cold and raising money for a great cause.

    Billy kept pushing the pace down further and further, “I feel good” is a familiar phrase Billy has always said and today was no different. We were at 6:05 pace for a couple miles then just under 6:00min pace, after 5 miles we were in the 5:50’s, then over the last 3 miles I was struggling to keep up with Billy as he appeared to be hammering home to simulate the finish of Thunder Road. 5:49, 5:41 and 5:47 were my last 3 mile splits and Billy was moving away from me! On the last mile I was making a hard push to catch Billy but I could tell something was off and I was swinging my left leg out wide, something just was not right. Later after numerous visit to Laura at Carolina Sports Clinic, she reiterated the fact that I needed to take a couple days off because my body was just rebelling against the training I wanted to pursue. 3 weeks out from the race I had to accept the fact that I was not going to run a PR L and perhaps not even finish the marathon. Two weeks out on an easy trail run with Matt Jaskot and Mike Beigay my right Achilles locked up on me 10minutes in. After this happened, I began to really think about the road to running a properly peaked marathon, I have never been there and I am not sure that I ever will.

   Lucky for me I actually listened to the advice from Doctor Laura and essentially aqua jogged or rode my spin bike over the last 3 weeks with 2-3 days of running per week. As any runner knows this is the LAST thing that you want to be doing while leading up to a goal marathon. My last 5 weeks of training were pieced together as if I literally had no experience running in my life. Though I ran very little, the goal was to focus on keeping fitness, not gaining fitness. Each of these days I was trying to hit the foam roller while also doing some of those irritating minimal exercises to work on lower leg stability as well as a major focus on glute strengthening.  The last thing to figure out was what to wear of course, I had numerous options concerning clothing and footwear, now what to do.

   

   As any seasoned runner would do, I packed quite a few options for the marathon, including pre-race throw away gear, race attire and post-race clothing to keep warm. One of the shocking last minute decisions that you never make is tossing in a brand new shoe into the mix. Fortunately for me, the Under Amour sales rep sent me a couple pairs of their latest gear to test out and one pair really hit the spot. Perhaps the best racing shoe I have ever worn, well after one test, I thought so. This speaks wonders to the innovative design team at Under Amour given that I have been fortunate to sample the industry’s best running shoes over the past 10 years.

  The shoe in question is the Under ArmourSpeedform and I have provided some of the bullet points concerning the shoe. One interesting factor that I found with a visit from our sales rep is that this shoe was the first to be approved for racing by the legend Chris McCormack and the 2 ^nd, the upper was created in a bra factory to form fit to the foot, giving the shoe a stretchable concept.

The fundamentals

• Regular: A slimmer athletic cut that delivers better mobility by eliminating the bulk of extra fabric.
• Seamless heel cup for anatomical fit
• Silicone heel grip for a more streamlined feel
• Smooth, ultrasonic seaming so you feel nothing but fast
• Micro G® cushioning in the heel rebounds your impact into forward momentum
• UA Light Speed Grip is strategically placed on outsole for the ultimate in ultra-lightweight traction
• 6 mm drop
• Super-lightweight: 6 oz.

 

   As I firmly decided that this was in fact the shoe to race in one week out from the marathon, many were shocked and disapproved but I honestly thought this was an amazing shoe. At only 6 ounces this was a very lightweight shoe but the thing that stuck out to me was that this was not a minimal shoe per say. The “zero drop” concept was not incorporated it is in fact 6mm which in my opinion could be possibly the perfect drop.  The “Speedform” is more aggressive than a standard training shoe but not as aggressive as most of the racing flats in the industry. This I thought would be very beneficial in the later stages of the race, as it would not stretch my calf or Achilles like some of my other shoes. Another factor that stuck out for me was the snug fit of the heel cup, it is very minimal as it is lined with a thin piece of fabric BUT is has an embedded silicone heel grip with works exceptionally.

Take a look yourself at the Speedform RC

   After deciding on such an integral part of my race concerning footwear, all I had to do was select my outfit. On the table were my brand new “EC3D- Compression Shorts” as well as the trusty “2XU Compression Shorts” that have served me very well over the years. My sock choices were the sweet new “EC3D- twist compression socks” vs“ 110% compression sleeves” the pair that worked so incredibly well at Wineglass last year. The accessory choices consisted of “Mizuno- breath thermo gloves” vs. “ Gore Windstopper gloves” and concerning my head gear I had 3 choices in “Mizuno- Breaththermo winter cap”, “Timex Dri fit hat” or a fitted “2XU- winter cap”. What to do what to do….Next update coming soon, I promise!(laptop broke while flying hence the delay)

Recap: Savannah a city of running and funning

Cell Phone shot from Wayne Lamperski's Cell phone at 19.5 miles. LIFT OFF!

 Here is a recap of the weekends events in Savannah, Ga along with 24,000 of my other running buddies.

   I arrived into town on Thursday afternoon just in time to pick up my race packet and to meet my good friend Logan at the expo. Kent was still in limbo about actually attempting the race but after a 2.5 mile run that night it was pretty much decided there was no way he could do 13.1 miles unfortunately. After the disappointment of his run we hit town for dinner and then to some bars. Yea, I would say most of my runner crazy friends wouldn't go out 2 days before there marathon to have a couple tall boys.

   On Friday I had to wake up and deal with a few hours of work from the hotel room which began to stress me a bit, I was ready to race and get away from all of it. At lunch time I set out to get a fresh cut from the barbershop for race day and then Kent I found some hole in the wall Mexican joint. While sitting at the bar, I ordered a Margarita and it was awesome! The owner talked to us about how the race course would screw over Savannah and tourism because they ran it through the ghetto and we needed to pack heat while on the course, sweet!  Back to the hotel to wait for Karin and to enjoy the free wine in the lobby of kent's hotel, good for the heart!

  Race morning Karin and I woke up at 4:30am before heading to the shuttles which took us about 35 minutes to ride into town. We were worried to say the least after we were about 4 miles from town and we saw a sign on the interstate that said "6 Savannah". Made our way to Kent's hotel to drop off a few things and prepare for the race. Off to the start, I grabbed a 5hr energy and popped it back for some reason, not the best choice on race morning since I never use them ha.

   Spotted Joe Lanser quickly in the 1st corral and  then it was "oh was that the start gun?" and we are off. Joe and I kept the pace kind of all over the place for the 1st few miles for some reason, the 1st mile was slow but I could care less, we had 25 miles to make up for it! Joe kept picking up the pace and I had to remind him of the 6:05 pace we agreed upon and after 7 miles miles I think that Joe really was getting to antsy to stay back with me especially after finding out we were in the top 12 or so for the marathon.  He took off at 8 miles with some foreigner and he sailed away from me while I settled back into the prescribed pace. I tried chatting with other runners on the course but I could never get anything out of them, except fleet feet Savannah's Chris Ramsey. As the half marathon split off I was pretty much running solo minus one guy in front of me. The whole race I knew my stomach didn't feel great and after an attempt at taking a gel at 12 miles my stomach really bothered me and as I approached the 13 mile mark I started eyeing any porta potty I could find. Just after 13 miles I found one, hopped off of the course into a parking lot and took care of business then hit the streets again.

  I picked up the pace quickly as I had two sub 5:50 miles while I was trying to make up the time I lost with my pit stop. I could see people ahead of me from a distance and I kept the pace steady from then on. My calves were getting very tight at this point and it scared me a bit so I continued to hold back, even though I felt I had more to give. My stomach continued to bother me the remainder of the race so at 15 miles I took a sip of water and called it a day, Gel at 6 miles , then half a gel at 12 miles and that would be it for the entire day. We hit some mega headwinds for the marathon portion of the race, it was crazy how a back street turned into a corridor of wind and your pace quickly would slow. I tried sprinting 50-60 yards off and on in an effort to keep my pace steady but even running as hard as I could I could only maintain 5:50's on that 50yard stretch into the wind.  Hitting the highway I noticed there was a stream line of competitors ahead of me including Joe, let's go for it! I was fatigued and needing some fuel but I just kept grinding it out. Passing one, then another, I caught Joe just before 24 miles and told him to hang behind me and keep focused. I felt like all of the guys I passed were letting my block the wind but it didn't matter i felt pretty decent, I was determined to keep working to break them all.

    As we hits the last mile on the streets I was getting pretty tired and wanting to see the finish ASAP, I asked a cyclist who was riding behind me how far away the finish was. Usually you get a "man you are almost there, its around this corner" but this guy destroyed me. I passed the 40k mark about 4-5 minutes before I asked him and then he says "uhhh you have about 2 miles yea, bout 2." thanks buddy!! On my way to the end of the race I saw Karin, Jess, Anne Marie and my grandmother cheering me on to break 2:40. I knew it wouldn't happen on the clock but on my watch there was still a chance. As I made my way around the bend I gave it everything I had while looking at my watch 2:39:40,41,42....2:39:52 at the line on my watch, I knew I in fact broke 2:40 with my actual running time, I am happy with that!

- That night we all hit the town to celebrate, good times for sure!

  All in all I was very happy, I was dancing on the course, literally through some water stops, yelling at the people to get "hype" and to "put em up", I was fan favorite for sure amongst the leaders. Looking over my logs, my plan to use local races as speed work really paid off. I never really had any marathon training minus a few long runs and one attempt at MP for 4.5 miles on the green way.  NYC 2012 may have me shooting to chop a few minutes off of my mark and maybe go into the Paul Mainwaring range of 2:35, who knows. Special thanks to Mary Jane, Stan and Wayne Lamperski for coming out and supporting me along the course!

Rock N Roll Savannah by nolimitrunna at Garmin Connect - Splits

Training Smart = racing good

- After many years of trial and error I have stumbled upon wisdom in the form of training. In my younger days I tried to defy the logic that I could run certain paces with lack of proper training simply because I was going to "man-up". Well I did fairly well with this philosphy but never quite hit those goals. Over the past 2 years I have finally began reaching my potential and along the way have set new PR's from the mile to the half marathon.

The reason this happened was because of consistent training and much of it was specific focus. I PR'ed in the half marathon and with some loose running afterwards I ended up setting a 10k PR after having a good time at cooper river the day before as well as knocking out a big 5k PR, finally breaking the 15:30 barrier, and also making the 2009 World Duathlon championships.

I have been in focus for the last 6 weeks on the Turkey Trot 8k, hoping to break 26:30 maybe 26:20 and setting a new PR. One of the main things I have learned about proper training is PROPER RECOVERY. Eating correct, stretching, and drills make a huge difference, even compression provides a large benefit. After these past 2 years it has all come together and thats why I have total confidence and faith in a training regimine that i want to share with others. I have yet to be seriously injuried in any way and I have only climbed higher and higher with my goals.

-Once I get the mental side of things down at every race I will be golden. I have a habit of picking one or 2 races to really excell at lay back on the others. Training for 3-4 weeks before a marathon does not mean you are in marathon shape< I could easily run a sub 2:50 marathon in my opinion right now but I want to take it to another level when I race a marathon again and that's breaking 2:40, which requires more specific focus along with higher mileage.

Here's to you Mr. Marathon, I will be coming for you again in the new few years.....
Train Smart
Race Smart