5th Marathon - Bob Bots 5/15/2011
After looking at my schedule for Gettysburg, I realized my daughter was coming home from college that weekend. I decided moving her home in the same weekend as a marathon would be too much and not conducive for running a good marathon. I looked next to the weekend of the Bob Potts marathon and the schedule looked good, so I sent in my registration for this marathon and would begin my training in late January. For now I would just relax, recover, and enjoy the feeling of qualifying for Boston.
My intentions to run a marathon for fun were short lived. In February, 2011, the Boston Athletic Association announced new registration procedures and new qualifying times for 2013. When I first heard this I thought this is fine. My qualifying time will stand for 2012 and I should be able to get in before the qualifying times changed. The Boston qualifying times for all age groups was lowered by 5 minutes and 59 seconds. I am thinking this is not too bad. I want to keep improving my time anyway. These new times would not be that much faster if I wanted to qualify for another race in the future.
The thing that stopped me in my tracks, were the new registration procedures. These scared me and I questioned whether I would get into Boston in 2012. The procedures for registration were much simpler up to the 2011 marathon registration. Up to this point in time registration would open to all qualified runners and the runners would register. Registration would stay open for months. This all changed a few years ago when the race became more popular. The registration window was getting shorter and shorter. In 2011 it sold out in 8 hours. This was the fastest time the race had ever sold out. Many runners were not able to register and I can only image how upset they were at having qualified and then not able to register. This is why the qualifying times were lowered and the registration process changed.
The registration process is now done in stages based on your qualifying time. Only the fastest runners will now make it through the registration process. Starting the fall of 2011 (registration for the 2012 race) the new registration process will be in effect. Runners that have a qualifying time that is 20 plus minutes faster than then there required qualifying time will get to register on day one. Then 2 days later, runners that are 10 plus minutes faster than their age group qualifying time will get to register. Then 2 days later on day 5, those runners with a time of 5 minutes or faster may register. If the registration is not filled at this point then the next week registration is open to anyone with a qualifying time. As you can see my time is just under the qualifying time for my age group and I would not be allowed to register until the second week of registration. It was the thought of having qualified for Boston and not be able to run that had me concerned.
This is when my approach to training changed. Instead of preparing for a fun run I was now looking at plans to improve my time by 5 to 10 minutes. Since the ‘Run Less, Run Faster’ program worked for me last time, I figured I would use it again. I found the next faster program which was 3 hours and 20 minutes. After reviewing the prerequisite times for the 3:20 training program, I realized I was not quite ready for this program. I used the 3:20 16 week plan but modified it to be more of a 3:25 plan. We had some snow this winter that kept the track closed and I was not able to run the track workouts. I ran a fast tempo run on the days where a track workout was scheduled. The tempo runs I performed at close to pace but a little slower. The long run is where I tried to hit target times. As I started the long runs I was a little slower than the target, but faster than the target for the 3:30 training. I also added a 4th run to my program to gain some extra mileage and hopefully build endurance. I felt I had the speed needed to run a 3:20 marathon based on my 5k time. What I lacked was the endurance and strength to maintain a faster pace for the full length of the marathon.
I included cross training 2 days a week and 1 day of rest. The cross training was a little more aggressive this time around. I performed a combo workout. I would bike then lift weights and do core exercises. At first I did not notice much of a difference. After 2 months I could start to see results. I was adding some weight to my strength training and extending my core workouts. It was at this time my running started to pickup. On my long runs I was getting closer to pace for the 3:20 training program. I had always heard that strength training and core workouts would help with running. I now had the proof that this was indeed true. My running became smoother and more consistent. I was able to maintain a quick pace for longer distances.
In March I added swimming to my workouts and would swim Monday and Wednesday nights. A few times the pool was closed so I would only get one swim a week. I was amazed how quickly the swimming came back. I had not swum for over 2 months, but now I was able to start out at 1000 yard workout without much difficulty. I slowly increased this to 3750 yards. This was my longest continuous swim to date. My goal is 4250 by this summer. Now I was working out 7 days a week. This was a little too much. I modified my schedule to make Friday a rest day and moved that workout to Monday mornings.
I was starting to get bored with strength training. I was looking for something new. I came across some DVDs that combined strength training with an aerobic component. I used these to replace my existing strength training. I combined the bike with the DVD workout on the same days as swimming. I think these workouts gave me a great cardio workout without added stress to the legs. Running only 4 days a week kept the impact down, while giving me the extra mileage to build endurance.
As a runner you may find yourself running the razors edge between staying healthy and becoming injured. My injury during this training was not from going too fast, too far, or doing too much. It came from a little bug, a microscopic invader that reaped havoc on my system. I had some virus that knocked me flat. I was exactly half way through my training so I was not overly concerned about it. Fortunately it started on Friday so I would have the weekend to recover. I am the type of person that never misses work. I need to be really sick to take off work. I needed 2 days off. I became concerned when the fever lasted 5 days. I was completely wiped out and mostly slept and rested those entire 5 days. When I emerged from this fight I had missed an entire week of running and a key 20 miler. No use trying to make it up and risk injury.
I slowly got back to normal and began to run again. That weekend I did a 16 miler and felt really good. Could it be possible that the time off was what I needed? Was I wearing my body out and lowering my resistance to infection? I guess I’ll never know. My running was now faster and more comfortable. My mistake came the following weekend on a 20 mile run. It was fast but felt good. By the time we had finished the run I was well below my pace. This would come back to haunt me. Later that evening I noticed a pain on the front of my shin down close to the ankle. By the next day I could barely run. I knew in a moment I came back too fast after being sick and now had an injury. I knew better than to run through this pain, especially only 6 weeks out from my race. I took 4 days off running and used RICE to get better. This worked well. The running felt okay if I kept the pace slow. I took 2 weeks to heal, but I was able to run.
I think the toughest part of any marathon is picking a pace to run. I like to negative split but have not always been able to accomplish that. The last 10k of the marathon is the toughest. Your body is tired, legs begging for mercy and the voice in your head is yelling STOP! You knew this part of the race was coming and hopefully prepared for it during training. Your mind kicks into overtime and you replace the negative thoughts with thoughts of accomplishment. Maybe a new PR is just up ahead. At the very least you finished the marathon, which is no small feat. If your targeted pace was selected correctly you should have enough left to push through to the finish. If you pushed the pace to fast at the start there may not be enough energy left to push through a negative split. This is why selecting the correct pace to match your training is so important. I usually use my last few long runs to set my target pace. So for this race I will go out at 7:49 per mile pace. This will give me a 3:24:48 and place me 5 minutes below my qualifying time. This translates into registering for Boston Marathon on day 5 instead of day 8. This might just be the edge I need to make it through the registration process for Boston. If I do not make it to Boston in 2012 I will not give up. I will continue to try and improve my time hopefully dropping below 3:15:00 some day. This would put me 10 minutes faster than my qualifying time and allow me to register in the second round of registrations on day 3. That should get me registered for Boston.
Fueling went as planned by following my pre marathon fueling plan listed in the Fuel section. I started increasing carbs on Thursday and increased each day through my Saturday night pasta dinner. The carb increase was based on the endurance calculator described in the fourth marathon section. I am trying electrolyte tablets for the first time in a marathon. I have used them in practice runs with no ill effects. I did all this to try and increase my performance and push back the wall as far as possible. I sweat a lot when I run and think I expel a large quantity of salt and minerals. This is why I chose to try electrolyte tablets.
The weather could be an issue for this marathon. To date I have had really good weather for all my marathons. It is projected to be 54-74 with 50% chance of rain. I am praying for cooler temps and no rain. If the wheels start to fall off the wagon I will just relax and have fun, saving myself for another day. Only time will tell. As the saying goes “The hay is in the barn.” I have done the work and prepared well. I have fueled properly and feel ready to go.
So race day is almost here. I feel unusually calm for this marathon. For all other marathons I was extremely nervous the day and night before the race. The day before the race I kept myself busy with simple tasks. I think this was enough distraction to keep my mind occupied and off the race. Even more strange was getting a good night sleep before the race. I awoke about 4am without the alarm and tried to sleep another few minutes. Finally I awoke and rose at 4:20 am and began my preparations. I dressed and lubed and headed downstairs for breakfast. I double checked my gear and packed my gear, food and drink into the van. I had my usual breakfast of oatmeal, raisins, flax seed meal, wheat germ, honey, and cinnamon. I drank some water and had a cup of milk kefir mixed with half a scoop of whey protein. I took a banana, bagel, and snack bars for extra food at the race.
I hopped in the van and headed off to the race around 5:15 am. The trip was only 15 minutes, so this gave me plenty of time to get ready for the race. The temperature was reading 60 F in the van. This was a little warm for the start of a marathon, but at least the rain appeared to be holding off. With overcast skies the 60 degree range would be tolerable. As I arrived at the site I headed straight to the porta johns to take care of business. This is the one element I always worry about. This would not be a pleasant race experience if troubles arose during the race. I have had that happen in a few training runs and it is not pleasant when the urge strikes fast. So with that last worry taken care of it was time to stretch and find some friends I was meeting at the race.
It was not long before I ran into Steve and Wilt. They were there supporting other runners in addition to the WRFB. We talked for a short while, and then I went to stretch and head back to the van for some last minute food and drink. I ate a banana and drank some water. I grabbed a small water bottle I had brought filled with half water and half V8Fusion. I drink this pre runs during training and have used it successfully in other marathons. I wanted this with me for the start of the race to add a few extra calories and some hydration. I headed to the porta john for one last time. I got there just in time. There were only a few people in line, when I ran into my fiend Bruce. We waited in line together and talked for a while. That is the great thing about running events. You just never know who you may run into while waiting for the race to start.
When I took my turn to empty my bladder I opened the door to find a long line of people waiting in line to do the same thing I just did. I heard the race announcer say it was 10 minutes to start time. I was wondering how all those people would get business taken care of with only 10 minutes. I headed to the start area to secure a spot close to the front of the pack. I did not want to lose too much time since this was not chip timed. I saw Rocco and Doug and waved them over to start with me. The rest of the WRFB crew were on the sidelines cheering us on. The race director, Sean potts, gave us a pep talk. He told us about the race being dedicated to his father and that we may feel pain, but in the words of his father we should suck it up. Those were not harsh words, but words of reality for the marathoner. The preparation is hard and there are times of pain and struggle that ever marathoner endures. This marathon would be no different.
The siren sounded and we were off. I stayed with Doug and Rocco only for the first 100 yards. After that I could hear them commenting about me taking off. Comments like being speedy and leaving them behind. About a mile into the race the pack started to open up and spread out. I could not believe how many people were passing me. I look at my watch and we were doing 7:30 pace. I was wondering how many of these runners could actually keep this pace of would soon slow down. As I settled into my goal pace I could hear Rocco say that he must be running to fast because he caught that speedy Dave Smith. What a bunch of jokers.
Only one mile in and the legs felt good, but slightly sluggish. I was hoping this was nothing more than the storage of carbs and water, but only time would tell. About 3 miles into the race coach Bob meet me to take me through 3 miles of pacing and keep me company. Along the way we came along side another runner. We asked what his pace was and he was shooting for under 3:30. He decided to run with us for as long as he could hold pace. Bob then introduced me to Mike who was shooting for the same pace, but we passed him and he did not keep pace with us. As I talked to Ken, the runner we just met, Bob dropped off to keep Mike company for awhile. I would not see Bob again until the end of the race. Steve was on his bike riding up and down the Rail trail taking pictures and to provide encouragement to myself, Rocco and Doug. It was great to see Steve out on the course offering words of encouragement and giving me updates on Rocco and Doug.
Ken and I ran along chatting and swapping stories. We held a good pace and I was at my goal pace. We would separate through the water stations and regroup afterwards. It was nice to have someone to run with, it made the time go by faster. In fact, this is the first marathon I cannot account for every mile. Several miles passed and I had no idea where we were at in the race. This was a nice change. It was like a training run where you talk and the miles roll by. This was happening now. It no time at all we were faced with the lead runner heading back to the finish line. It was hard to believe he was several miles ahead of us. Since I knew the course I was aware of how far it was to the turn around and would give Ken updates.
As we ran along I saw my wife and daughter and Ken found his family. We would pass them several times throughout the remainder of the course. It is hard to believe that my wife has been to my last 4 races. She only missed my first marathon due to distance and running our children places. It is nice to have her support with my obsession. I believe this was the second marathon my daughter came to in order to provide support. We reached the turn around and had less than 13 miles to go. On the return trip Ken pointed out several runners he knew from his area. I passed Rocco and Doug who where only about a half mile behind me. As we approached Hanover junction Ken indicated that if he feel off not to wait for him. I told him like wise. We passed through Hanover junction with roughly 10 miles to go. I indicated only 10 more miles and he laughed slightly. We were now heading to the lone stretch that was my breaking point last year. I was prepared for it, but I now had Ken to keep me company. This would be a big plus. Somewhere in the next few miles Ken stopped to see his family and I did not see him again until the end of the race.
As I passed Glatfelter Station I was approaching the dreaded 3 mile lonely stretch of the course. I was really hoping Ken would be there so we could pull each other through. I passed through the water stop and headed toward the last road intersection for the next 3 miles. As I head up the trail I could not see anyone in front of me nor could I hear foot steps behind me. I was all alone. There was no crowd support and only one water station in the middle of this long stretch. As I wound through the course I could get a glimpse of runners in front of me then sight of these runners would fade. Finally I found a runner, walking. As I approached him he began to run. He stayed with me about 10 steps and started to fade. We reached the midpoint of this lonely stretch and there it was. This was a much needed oasis in the middle of a hot dry spot. The walker stopped there and I continued on. The group at this station was young college aged people cheering enthusiastically. They loved the Will Run for Beer shirt. This was not the first time I heard comments and they were always welcome. This group was really upbeat and it did wonders for my morale and got me motivated again. Not too much further and I would see my family and possible someone to run me in the last 4 miles.
I could feel my pace slowing and my watch agreed. What I did not realize until the end of the race is that my time was off by more than 30 seconds. What I failed to realize was that as I passed through the tunnel my GPS stopped receiving a signal and did not calculate my time into the distance. The watch is set to auto stop when I stop. The watch though I stopped and did not continue timing. This is why my pace looked closer to being on target than it actually was. I was doing really well for the first 16 miles but my performance was slowly deteriorating. It was this long lonely stretch that I had too much time to dwell on my performance and that brought my pace down even slower. The heat was not too bad, in the mid 60’s, but the humidity made it feel much hotter. I was starting to succumb to this combination and my performance was beginning to feel the effects.
Finally I passed mile post 16 and new the next water station and major road crossing was less than a mile away. I started to pick up the pace, at least it felt like it. The perceived effort and actual effort were starting to drift further apart. There it was like a shining star, the next water station. I could see Sharon, and Sammi. I could see Bob and Mark. Sorry about the reference to a TV show I watched as a kid; Romper Room. You remember Miss Sally at the end looking for kids that had fun or had a special day. Anyway, I digress, where was I? Oh yeah, the final 4 miles of my marathon. I was never so happy to see familiar faces. Sharon and Sam cheered as Mark and Bob joined me for the final leg of the run.
Bob had sports drink and water ready for me. They asked how I was doing and I did not lie. I told them that things were starting to get tough. Mark indicated that my pace was good and I looked strong. Like someone would actually tell a runner at the end of a marathon what they really looked like. You tell them lies to keep them going. Then after the race is over you tell them that they looked like crap and if they were going any slower they would be going backwards. Thank goodness Brian wasn’t there. He is the WRFB confidence booster and ego builder. Did you sense the sarcasm? Brian would be so proud. We passed mile 23 marker, with approximately 5k to the finish line. It was only a short little 5k to run. Anyone can run a 5k! J
Bob pointed out a runner up in front of us. He said that is your target. This is a good race strategy, to pick off runners in front of you. It works really well in shorter races. In marathons it is not so easy to start picking off runners at the end of a race when your legs are tired. I told him I had been about the same distance behind this guy for the past few miles. As we approached the next road crossing Bob pointed out that he was walking. This was my chance to pass him. As we approached his walk turned into a run. Bob struck up a conversation and the runner indicated he only wanted to try and hang on. He ran with us a short distance and dropped off. Now at mile 24 the legs started to cramp. I would let out shrieks of pain as the cramps fired in the calves. I asked Bob and Mark to keep me engaged in conversation to distract me. It was mostly one way conversation at this point.
It took every effort I had not to give up and walk. Bob had me shorten my stride and Mark kept me moving forward. We were about a mile out and Mark said around the corner and you will see a happy site, the stadium where the finish line was located. He was correct, it was a lovely site to see. Bob and Mark pushed me the last mile. As we approached the final turn off the trail I could hear Doug’s wife Kim yelling out my name. I could see Chris there as well. We got off the trail, headed around the corner on the street and up the ramp into the stadium. At that point only racers were allowed to enter the stadium and Mark and Bob peel off. They announced my name and number and I finished the last 200 yards of the race. As I crossed the finished I could see more WRFB members and my wife and daughter. What a happy day it was. I felt tired but good. The legs were shot but I was hydrated and not feeling like I needed help walking. I did not reach my goal of sub 3:25 but did manage a PR and another BQ time with 3:28:05. Not quite the 5 minutes I was looking for, but a great day. I’ll never give up on the Boston dream. Someday I know I will make it.
