Time to Compete

Well, rattletrap (Mike) finally convinced me to run Boston one week before the race!!  He had been working on me for months.  I had soooo many life circumstances thrown at me this past year, making time to train for Boston was nearly impossible.  Plus, have not raced since the Capital City Marathon last May (tore left calf June 1).  With all that said, and all excuses put out there, one word described Boston for me this year:

Humbling

Had a good placement (bib #2241) and was able to squeeze up to the front of the 3rd corral. Hot at the beginning (sweating just standing there, 80deg announced 30minutes prior to 10am start).  I knew i was in for it in this race.  My mentality was to run a good 1st half and prevent overheating the second half, even if that meant some walking (oh well).  Mike was starting 2 corrals behind me, and i felt kind of like a rabbit being chased, knowing that he would overtake me at some point.  

Gun went off, the excitement ran through me, 6:28 1st mile, 6:30 2nd mile.  That was holding back to best I could, the fast crowd i was with, the quick downhill to start the race, and the excitement got me off the blocks way to fast for finishing this race well for sure.  I felt good at the 5k mark (21:54, 7:03 pace), was able to slow it down and starting to get into a groove.   Was into a good pace for the next 5k and crossed the 10k mark (45:28, 7:19 pace).  Slowed a bit more, was getting a little nervous thinking about the heat and the lack of training.  Crossed the 15K (1:10:27, 7:33 pace). 

Now the slow down happens.  Getting pretty warm inside and out, throwing water on my face and over my head, trying to avoid the med tent.  Still no Mike, how was he fairing in this heat.  I was really praying for him to have a great race, he had trained so hard and us northwesterners had this heat thrown at us.  I can't remember the last time I actually ran in temperatures that high.  Crossed the 1/2 marathon mark (1:43:58, 7:56 pace), and still no Mike.  Where could he be?  Had he passed me without teasing me a bit?  I am now walking at the 15 mile mark and here comes Mike in his fire shorts running backwards!  Not a word out of him, he runs a few steps backwards, turns around and is on his way.  I couldn't take that, so I run to catch him, get ahead of him and run backwards in front of him, tease him a bit, run with him about 1/2 mile and off he went as I stopped to walk the majority of the rest of the race.  Overheated, dehydrated, racing heart rate, delirious, nausea, vomiting, and a bit of slurred speech.  What a great way to finish!  4 hours and 48 minutes later, finally the finish line. 

Time to start training  :)

1st run since Boston, slow and wow painful in quads and hamstrings.  No injuries, thank goodness.  always my worst run is the one after a marathon.  should be better tomorrow

a quick 3 mile run before work, felt much better today, average pace 7:10

early morning run before 6am meeting.  started out slow and comfortable and got into a bit of a groove.  last 2 miles 6:50 pace, muscles less sore today, stride coming back

traveled to Prosser, WA to do some wine tasting.  A very nice bike/running path between Prosser and Grandview to myself this morning.  Average pace 7:02.  Finished last 4 all under 7min pace, with last mile at 6:05pace.  Felt very good, no aches or pains, warm weather, no wind or rain :)

recovery day, both from running hard yesterday and wine tasting in the Prosser area :)  7.25 miles, averaged 8:04 pace (including warm up and cool down)  no calf pain, warmer weather, feeling pretty good 

day off!!

3.45 miles, averaged 7:03pace  wife rows crew on tuesday and thursday, so they are short days for me.  1st mile 7:33, 2nd 6:53, 3rd 7:05, 4th 6:12

 felt good, a bit weak uphills, need to work on this area in my training 

an early 12 mile run, averaged 7:26pace

8:40, 7:38, 7:38, 7:33, 7:23, 7:24, 7:25, 7:21, 7:07, 7:04, 7:05, 6:50

felt good, somewhat cold and crisp outside.  no calf pain!  finally getting legs back (form and comfort in running, this injury truly has been crappy).

going to push the pace tomorrow morning on my short run

short run morning, warmed up going up hills out of town, then pushed the pace home (mostly flat)

7:41, 7:14, 6:41, 5:55

 felt great, legs loose, hills still tough on me, i am such a wooseee.

super early recovery run this am, meeting at 6am (at least I thought, no one but me!! I could have slept in, oh well)

averaged 7:35 pace, dry cool morning, legs felt a bit tired from yesterdays tempo, no calf pain, a good soreness feeling

 8:39, 7:51, 7:26, 7:20, 7:04, 7:18, 7:15 (last .39)

run longer tomorrow and sunday, praying for Mike (rattletrap) on his race (Big Sur Marathon, B2B).  He is going to have a great race 

sunny, mild wind, dry later morning run (it was actually light out)

ran with my dog, she was just begging for me to take her, i am a sucker 

12 miles, averaged 7:13pace

8:25, 7:45, 7:27, 7:15, 7:01, 7:11, 7:14, 7:20, 7:09, 6:44, 6:48, 6:16

absolutely no pain in calf or anywhere else, felt great, just got into a good rhythm (other than a few tugs from my golden retriever).  

a good week of running,  45 miles averaging 7:24pace including warmup and cool down

plan to get up and run long tomorrow in honor of Mike (rattletrap) and his marathon 

8:32, 7:25, 7:08, 7:31, 7:29, 7:14, 7:00, 6:34

7:23, 6:55, 6:42, 6:45

finally stopped raining for couple hours, had a chance to run after work, soon as i stepped outside, downpour, stopped raining when i stopped

7:34, 6:56, 6:28, 5:53

speed work with some early hills.  turnover was great, kept from overstriding too  Nothing like Boston kicking my butt big time to encourage the training

8:32, 7:27, 7:23, 7:18, 7:11, 7:10, 7:04, 7:04, 7:02, 6:53, 6:38, 6:19

 some left knee and left hip tightness, and way too many dried apricots yesterday :)

brief recovery run, minimal time before work today

9:33, 7:56, 7:47  with my dog :)

early morning run before 6am meeting, cool dry day, perfect!

8:49, 7:58, 7:34, 7:07, 6:56, 6:09, 6:45

 felt great after warm-up, stride felt great.

Early morning run before going to the Windermere Cup.  Warmed-up for 1 mile at 8:16 pace, then averaged 6:32 pace for last 7 miles

8:16, 7:01, 6:50, 6:45, 6:29, 6:22, 6:04, 6:12

Felt great, no calf pain.  Pretty soon I will be able to keep up with Mike (rattletrap) :)

hill work day, absolutely beautiful sunny day, 60deg

 7:45 warm up mile

6:58, 7:06, hills start now 7:49, 7:15, 7:31, 7:18 

recovery/prep day

8:53, 7:51, 7:43, 7:40, 7:38, 7:29, 7:19

felt good, comfortable 

speed work day, 6:17 average pace

6:58, 6:36, 5:59, 5:31

felt great, beautiful morning 45deg no wind

no leg pain, much faster than last 2 weeks on same route 

12 miler after a good speed work day yesterday

8:26, 7:36, 7:19, 6:50, 7:07, 7:11, 7:20, 7:14, 7:11, 7:08, 6:57, 6:41 

tired at end of this run, feeling affects of yesterday's workout, time to stretch 

recovery + prep run today

4 miles averaged 7:59 pace, loosened up the legs for tomorrow early am long run with mike 

Ran with Mike (rattletrap, marathon maniac, etc, etc)

warmed up for couple of miles then picked up the pace, felt great on an early morning (4:30am) run

9:05, 7:42, 7:37, 6:53, 6:56, 6:44, 6:39, 6:59, 6:53, 6:48, 6:42, 6:14, 6:56

Just glad to see mike was not running backwards waiting for me today 

recovery + prep run

6.14 miles, averaged 7:41 pace

8:30, 7:20, 7:26, 7:36, 7:36, 7:37, 7:38 (last .14)

early morning run in Redmond on Sammamish River Trail, very nice out and back

10 miles, warmed up 1st mile then picked it up into a comfortable pace, averaged 6:59pace overall

8:10, 7:14, 7:01, 6:55, 6:58, 6:44, 6:50, 6:42, 6:44, 6:35

slow, recovery + prep run, playing with idea of running capital city half marathon this sunday (may 20).  The last race i actually raced was last year's capital city full marathon, then have been nursing injury for past year.  I think i am ready to finally race again (miss it a ton).  Never ran a half before, not sure exactly my strategy for the race

4.01 miles, 8:10 average

8:29, 8:13, 7:54, 8:06 

speed work/lactate threshold run today

7:07, 6:46, 6:02, 5:36

felt good today, took it lighter the first half, still eyeing sunday's possibility of running the half in Olympia

medium long run day after speed work, felt tired the entire run today, took it fairly easy and focused on running form today.  

12 miles  7:39pace

8:44, 7:49, 7:48, 7:45, 7:44, 7:39, 7:29, 7:26, 7:19, 7:25, 7:29, 7:16 

took today off, anticipating running half on sunday

First real race back since injuring calf a year ago.  Have run 18 marathons but never raced a half before, so strategy was suspect.  Felt great throughout the race, paced myself well and felt I gave it my all.  Not the flattest of courses with half a dozen decent climbs thrown in the mix but none too awful, worst for me was mile 10 with a steady 1 mile climb just when i was getting a bit tired (but I do know i must do some hill training :))  Steady drizzle the entire race with occasional light wind and mid 50s for temp, perfect race day, just the way i like it.  

• mile 1 6:02
• mile 2 6:20
• mile 3 6:37
• mile 4 6:44
• mile 5 6:37
• mile 6 6:44
• mile 7 6:40
• mile 8 6:46
• mile 9 6:15
• mile 10 7:11
• mile 11 6:53
• mile 12 6:42
• mile 13 6:11
• last .1 5:22

 1:26, 6:35 average pace, 3rd in age group, 17th overall

7:45am start time, back for church early (start time 10:15am)

time for a nap