Sunday, November 14, 2010

Indianapolis Monumental Marathon Finish

November 6, 2010 - Indianapolis, IN. Today I ran 4:10:52 at the Indianapolis Monumental Marathon. I wasn't sure what to expect since I ran 3 times since my DINO trail run 3 weeks ago and no training runs over 6 miles since August. Can't complain too much since my buddy Gregg did about the same training and qualified for the Boston Marathon. Great for him.

I dressed just right for the 30 degree temperature. Two layers, hat, gloves and shorts. We started near the 9:15 pace group and moved through the field early. My goal was to finish without a lingering injury. Took it out slow and made sure to keep up my electrolytes at each aid station when they were available. I was not as prepared as Gregg as he took gels and blocks with him on the run. The aid station gu's were not later in the race I needed them early on. Both hamstrings were tight since mile 2. That will come into play later.

Ran even through the first half at 1:50. Knowing that i had a significant chest cold for the last three weeks that was still lingering and not running at much I kept my heart rate below 160 all day. I know from my 2 short runs at the beginning of the week that my heart rate per pace was way off and I would struggle during the race.Stayed between 8-8:25min/mile through 15 miles.  I can remember the turning point in the race.  As I was running through Butler's campus I could hear the pace group leader for the 3:40 marathon finish slowing getting closer.  Then the small pack was soon upon me.  I tried to keep my heart rate and pace the same but started to fade slowly to the back and within a mile they were well on their way.  Ran past the Indianapolis Museum of Art which was wonderful.  The sections through Broad Ripple, Butler and the Museum are great.  Leaving the Museum you end up running DOWN hill to white river road.  I think that if this course was anything but flat I would not have been able to complete it.  The short down hill was almost the end for me.  My hamstrings by this time were tighter and I was falling apart.  The graph below notes the ensuing meltdown.

I started to walk brief periods of the course at mile 20.  At least I felt like the end was near and thought I could run it in.  There were a number of others at this point with the run-walk "just get me to the line" mentality at this point.  I was eating and drinking everything at the aid stations.  I could not stop for long as everything would tighten up.  Then the mile 23 sign was just in front of me.  Only 5k to go.  CRAMP. CRAMP. Almost face planted on the street.  Out of no where my right hamstring went into full cramp mode and the left immediately followed.  It took all I had just to balance in a position that would not put me on the pavement.  I was just hoping no one was going to bump me or run into me as I stood there like a statue in the middle of the road for at least 2 minutes.  Light stretch and decided in the best interest of personal safety, I would walk the rest of the way and not even attempt to jog. So off i set into what would become a cold walk in to the line.  The clothing was a good choice for RUNNING a marathon but not for WALKING in 30 degrees with a light breeze.  No matter how many spectators were around I was walking.  I knew if I even hinted at a jog I would  pay for it.  So at 4:10 I crossed the line.  Finished.  Learned a number of things and most importantly, you can not just show up for a marathon.

An interesting note at the end, I noticed my preliminary times were not posted. Then I remembered the volunteer at the end that clipped off my timing chip noted it was split in half.  It was broken for some period of time.  Luckily I had my Garmin 110 with me and send in an email to correct it. It worked great for the whole race. 

The set up was great for the race.  Would like to see some Gu's earlier in the mile splits. Last event for the year.  Some good recovery is in store for the next week or so and then a look at next year's events.  RESULTS

Thursday, November 4, 2010

DINO 15k Trail Run at SouthWestway Park

October 9, 2010 - Indianapolis, IN.  One of the longest running DINO Trail Run Series venues, SouthWestway Park offers what may be the toughest terrain within Indianapolis’ city limits. Traditionally, the lap is 5k; 15k runners make three laps.  Difficulty rating: Hills: 4 / Surface: 3 (1=easy, 5=difficult).

A great day for racing and a great course.  My goal for the fall events after the Ironman was to redline races to push myself and figure out how to improve for next year.  Today's race was no different.  I went out at 170 bpm and stayed above 163 for the race.  Pushed the last mile above 173.  Finished 3rd for my age group.

The downhills take a toll on the legs over the 3 laps.  I was feeling fatigue the last lap and started to lag behind a couple of runners that I was ahead of all race.  Then the fourth guy to pass me was moving at a good clip so I dug deep and committed to staying on his shoulder.  Ended up passing the runners that passed me and finished strong.  One thing I can definitely say about this year as compared to those in the near past is that my finishing stamina is much better from training all summer. Results

Garmin 110 update.  Not appropriate for trail running at all.  The 305 did a pretty good job with measurement and satellite sync in the trees but the 110 was 1/4 mile off each 5k lap.

Trail Shoe update.  I've been running with a pair of Vasque's trail shoes for the last two years.  What I like about these shoes are: lightweight, the plastic toe protection, the rugged grip of the sole and the Boa® Lacing System. The lacing system works by turning a dial that locks in place and snaps open to unlock.  It’s fast. And secure. Once locked in place, Boa reels and laces stay that way. And those "laces" are really a thin plastic-type string that never catches on twigs, leaves, brush,  or weeds.  They stay mud free and clean. 

Powerman Muncie Duathlon 10k/60k/10k

Best part of my race,
waiting for the start.
October 2, 2010 - Muncie, IN.  Finish @ 3:37:04.   3 hours of rain in 45 degree temperature led to a long and cold/numbing day.  The rain caught us by surprise as it had been a very dry summer in IN.  30 minutes into the first 10k it started and just picked up for the remainder of the event.  The #1 ranked Duathlete in the world was competing today.  Caught a glimpse as he was finishing the run and I was starting.  Overall, I liked my runs but did not like my bike.  I had not ridden the bike since the Ironman finish over a month ago so that would explain it.  Hit mile 20 of 36 and the legs started to revolt at the pace and gripping ensued. My hands were so cold I couldn't grip the handlebars to stand up hills.  Off the bike was a whole different story.  I could not feel my feet (everyone else for that matter) for four miles.  Complete numbness. Finished strong.  My buddy Gregg and I were very close all day.  He passed me with ease on the run out for the 2nd 10k.  I ended up reeling him in near the finish - 30 sec. Results  

One positive note was that I was able to use my new Garmin 110 for the race.  Opened it the day before and it worked great.  Some of the reviews dismiss it as a multi sport watch but it works fine.  No swimming though. Learned that from my 305.  Seems to work in downpours just fine.  Of course they release the 210 and 410 a month later.