Big Sur Marathon

The plan was to run at my pace (i.e. try to hold a 6:50 min miles average pace) and when I finished the race, I would walk back until I saw Sena and help her finish the last few miles.

On the bus ride to the start I began to doubt the plan. It was clear that Sena was nervous and would like the support and company throughout the day, but she didn't want to ask me to give up my race.

After 20 minutes of soul searching I decided - I would run the entire race with Sena. Afterall, it would be more fun, I could really take the time to enjoy the course, and I would never get this chance again - to run her first (and possibly only) marathon along side my wife of 20 years.

The new plan: together we were going to run 4 mins, walk 1 min until we got to Hurricane Point. Our average pace was going to be 12-13min miles. I would fetch water and do whatever I could to help her finish this beast in under 6 hours. Piece of cake, right?

About a mile in, Sena needed to pee, so I ran ahead and scouted out a nice clean rest room at one of the Inns along the route. The water stops were scarce in the first 6 miles, so it was fortunate that I held onto a water bottle and filled it up at each water stop, so she always had water on hand. Sena said she really would have struggled without the early water.

Jeff Galloway (former Olympian) and founder of the run/walk "Gallaway method" of racing was right behind us with a group of about 50 runners. They were doing a 1min run/1min walk, and kept with us for the first 9 miles or so. Their 1 min run interval speed was faster than ours, but they had more walk breaks, so they were going roughly the same pace. It got very confusing and conjested as they passed us, then we passed them, then repeat... Of course there were a lot more of them than us, so we did most of the dodging and weaving. Finally we decided to take a longer walk break and let them get in front of us.

The wind picked up at mile 6 and I tried to block the wind for her, but I just couldn't get the pace right and she felt like she was going to trip on me, so we gave that up.

At mile 5 or 6 my quads started cramping - big time. By the time I was at mile 8, I felt like I was at mile 18 of a marathon! I hadn't trained at this speed, and while my cardio was loving this little vacation, my muscles were getting pounded! Instead of the light touch 6:50 pace, I felt like my legs were pounding, pounding, pounding. So I needed to adjust.

I started to run ahead at my normal pace, then walk back until I saw Sena, walk with her on a walk break, then run ahead again. This worked fine all the way up to the top of Hurricane Point and back to the bottom (Hurricane Point is the biggest hill on the course - a serious 2 mile climb to the top, followed by a 3 mile descent).

Eventually, I would let Sena run ahead and when I saw her stop for a walk break I would run to catch up and finish out her walk break with her. This worked better than me running ahead then walking back. Bottom line, I can't run a long distance at a 12min pace - my muscles are just not used to going that pace - every time I tried, I was in pain.

We finished the race in 5:39, well ahead of the 6 hour time limit. Could have gone faster, but when Sena realized she had it in the bag, she wanted to walk more and enjoy the course.

I got a chance to take lots of pictures: http://www.flickr.com/photos/sturino/sets/72157604775309508

We met a lot of people, enjoyed the scenery together, and generally had a great time.

are you kidding me?

Sena and I drove the course yesterday. It was absolutely beautiful - truly amazing.

But the hills - ah the hills - I am now afraid, very afraid. I should have done more hill work. The downhills are going to kill me by the end of this race.

The two mile uphill looked tough on paper, but in reality, it looks even tougher.

This is followed by a three mile down hill at mile 10-13 - my quads will be toast at mile 13 - guaranteed.

3:30 if I'm lucky. I think I'll just enjoy the day and take it easy like originally planned.

Down South

I'm sitting on my daughters computer in her apartment in South Carolina (Go Game Cocks). We came down for parents weekend... ate too much.

Did a 10 mile run this morning along the Congaree river this morning. Once I got into a rhythm, I was cranking out 6:40s - it was a good solid run. Hopefully next Sunday's marathon goes well.

Confessions of a Group Ride Saboteur

The camaraderie of a group ride is great, but finding the right group has always been problematic for me. Most of my riding is solo, because I have a very hard time regulating my pace to that of the group. Here are my sins...

- I like to go long and steady - I don't like to stop unless there is a breakdown or someone really has to pee
-When endorphins kick in, my inner child emerges and I like to cut loose and hammer up a hill, or down a long flat stretch - particularly when there are other strong riders in the group to challenge - to me, that is pure fun
- In the heat of the inner child transformation, I forget about the rest of the pack, I am wholly focused on enjoying the moment - I do not want to miss too many moments like this in life
- After a hard section, I do not like to slow down - I prefer to get back into a steady rhythm
- I do not always know the course in advance, but when I get to familiar territory, I sometimes go into automatic mode and I think I know the course
- If I realize I am with the wrong group (either too slow or too fast) I try to make the most of it instead of bailing out and doing a solo ride

Maybe by writing this down, I can find a way to get better at this group ride stuff.

just not feeling it...

Did my 13 mile run at marathon pace (6:53) today - it was more of a struggle than it should have been. Average heart rate was 158. My Garmin was doing some funky stuff - losing the signal, then adding distance. The course was hilly and I just haven't done enough hill work. I ran into Greg S. and practiced taking a picture while running (hoping to do this at the Big Sur Marathon). Picture is a little blurry, but not bad. I took a couple more pictures when I finished - the tree in my front yard is in full bloom...

Thursday was a 5 miler at 6:20 pace - it was a trail run and I don't think the mile markers are quite accurate. I was able to do the targeted distance and pace, then took a short break and did one more mile at 6:20 pace. My heart rate was in the mid 160's the whole time.

Tuesday was the worst - it was only two days after my race and my legs weren't fully recovered. I was hoping to make up my 20 mile long run that I missed due to the race on Sunday. My target was 7:15 pace. I started with 6 miles of moderate hills around Valley Forge park, then was going to do some flats along Perkiomin trail. After 2 restroom breaks and a dry water fountain at mile 8, I decided to do just 2 more miles back to the car and call it a day, finishing with 10 miles averaging around 7:15.

Oh well, I guess this should have been a recovery week anyway after a race on Sunday. Gotta let my body rest and recover - stop worrying so much about the training plan.

First Race of the Season...

The numbers: 25th overall; 4th in my age group; 19:12 first 5k; 41:39 for 13.2 bike; 21:06 second 5K.

Not much to complain about. Tough, hilly course. Great set of competitors. Overally a good, solid performance.

Things I did right - clothes, fuel, transitions, mentally pretty tough.

Things I could've done better - the day before the race I spent 6 hours working in the yard to exhaustion; on Thursday I did an 8 mile hard tempo run after a hard interval session on Wednesday (what was I thinking? playing catch up on a workout missed for marathon training)... my legs felt like lead right from the start (even the warmup); I went down the wrong aisle to pick up my bike (10secs); I should have sprinted to the finish (I missed third place by 2 seconds) (if only I had known the guy in front of me was in my age group!); marathon training doesn't go well with sprint distance duathlons; used my 'heavy' duty bike wheels due to expected rain - slowed me down a bit (say 30secs to a min total).

I was hoping to see all of the Tri-sig group. I did catch up with Joel, Greg, and Mike, but missed Jayme and I'm not sure who else. Also caught up with Joey and Jay.

when weak foot meets loose rock...

...Ouch!

I did the DVOA Orienteering course on Sunday and twisted my Plantar Fasciitis foot.

Monday morning was some serious hobbling, lots of ice the rest of the day.

Tuesday I managed an hour on the eliptical (no pounding) plus some swimming.

Today I did 10x400 at 5:27 pace (11mph) on the treadmill (my treadmill doesn't go any faster - that goodness!).

That must mean I am back on track for racing this weekend. Time to get psyched! Hopefully I can hold it together for the next few days. I may do some bike work in the am.

btw - I had a GREAT time orienteering and MTBing on Sunday sans twisted foot.