Race Report: TRRC St. Patrick’s 2 Miler

I won the women’s race in 13:17 and was 8th overall. Sure, it was a tiny race (under 100 people). But I’ll take a win wherever I can get it.

My original plans for the weekend were to run the NYRR 8000 in Central Park on Saturday as my priority race, then run the 2 miler as a “see how I do” effort. But the violent Nor’easter that came in overnight on Friday (and peaked overnight on Saturday) quickly put paid to those plans. I got up at 4:30 on Saturday morning and discovered heavy rain falling at a 45 degree angle, coupled with gusting winds. I knew I’d get soaked on the way into the city. Once there, steady winds of 20+ mph would almost certainly prevent me from either running below 7:00 pace or enjoying myself, my only two (and not necessarily mutually exclusive) goals for that race. So I skipped the race, crawled back into my toasty bed, and hoped for better weather on Sunday.

Overnight we had gale force winds (and we also lost power Saturday evening before the worst of it). The weather had calmed down somewhat by early Sunday, so we made our way to Yorktown Heights, site of my recent impromptu 5 miler, and hoped the decent weather would hold. By sheer chance, there was a bicycle race scheduled in the park this year, requiring the TRCC 2M and 10K races to be moved about two hours earlier than normal. Fortunately for us, that gave us a window of between 8:00 and 10:00 when there was either no or very light precipitation. The wind was still bad, but I figured I could deal with anything for two miles — besides, it would be at my back for the last half mile.

I lined up in front and ran the first two tenths of a mile, a downhill stretch, at what is for me insanely fast. I wasn’t trying to stay with the men, but I was fending off a young woman who was running right alongside me. I knew I was going too fast but I didn’t want to lose my lead position that early on, so I figured I’d keep going until it was too much for one of us.

That first quarter mile was run at 5:30 pace. This is much faster than I run my 20 second strides! I’m surprised I didn’t pull something. Fortunately, my speedy companion’s lungs gave out before mine did and when we hit the first hill at the quarter mile mark, she gave up. I was in the lead! I could slow the fuck down!

I was also running alone. The men were gradually getting farther and farther ahead of me. I didn’t dare look back.  I continued to run alone for a full mile more, then passed a guy who was dying at the 1.4 mile mark. All I had to do was make it up a really steep hill without either going into oxygen debt or getting passed and emerge on the quarter mile straightaway with energy to spare.

I dropped to 7:28 on the hill but regained speed after the crest, finishing up at 6:30 pace (a tailwind helped). No one passed me. HR% topped out at 95% at the end. Average pace was 6:39. Kevin’s prediction was a 6:45 pace. I figured that on that course, with wind, I’d be lucky to run 6:50 pace. I am more pleased about the overall pace (and discovering that I can run at 5:30 for much more than 20 metres) than I am about winning.

Jonathan did the 10K and took third place overall in 37:16. He’d wanted to break 6:00 pace, but just missed it. When the announcer handed him his award he noted, “This guy’s 53 years old, folks.” Astonished gasps were heard behind me. I guess when you’re in your twenties, 53 sounds like Methuselah.

The 10K was very competitive in terms of the women’s race this year. The winner was in the high-30s, a time I’d be lucky to touch with another year or two of training. So I guess I picked the right race.

We chatted with another runner in Jonathan’s AG, Bill Carter, and Bill’s wife, Dianne, who also ran the 2 miler. Bill is forming a four man 50+ team for the Scarsdale 15K in a few weeks in pursuit of nice trophies. Paging Joe Garland: They’re looking for a fourth man.

They look just like us.

Guest Post: 2001 Boston Marathon Race Report

Coach Kevin sent this to me and another runner he coaches, Kim Duclos, apropos of nothing. I love a good race report and this accounting of his personal best at Boston is a doozy. It’s also not anywhere on the web, which I think is a minor crime.

With his permission, here it is. I’ve reinserted the asterisked or otherwise obscured four letter words; if anyone is entitled to use foul language, it’s someone who’s managed to cover the challenging miles between Hopkinton and Boylston Street under his own steam in well under two and a half hours.

I hope some of you looking forward to Patriot’s Day — or any upcoming marathon, for that matter — can draw inspiration from this report. It reminds me of what it feels like to run a very good 26.2 mile race (a feat I have managed only once in six tries). It feels damned good, even it if nearly destroys you.

105th Boston Marathon — 4/16/2001

Got a revolution behind my eyes
We got to get up and organize
Got a revolution behind my eyes
We got to get up and organize

My experience at the 2001 Boston Athletic Association Marathon cannot, in fact, be aptly summed up by the lyrics of the Lo-Fidelity All-Stars club anthem Battle Flag, but since I like the song I will impose its besmirched couplets upon my race nonetheless.

My race began, of course, months, not weeks or days or hours or minutes, before high noon in Hopkinton, Mass., a nondescript if pleasant enough burg annually transformed into a freak show by the descent of fifteen thousand curious souls — aspirants with dreams too offbeat to fill their leisure time with the mundane corruptions of workaday society. But for purposes of this account, the story’s obligatory beginning is at the unfurling of my rendition of that dream — as I wandered blandly out of the Korean Church of Hopkinton, the temporary operating base of the two-hundred-plus seeded runners, slapping a modicum of restraint on the pulses of adrenalin that needed to be harnessed until a more opportune moment than this instant of contrived hype.

I said hallelujah to the sixteen loyal fans
You’ll get down on your muthafuckin’ knees
And it’s time for your sickness again

Under the direction of race marshals (who, much to my satisfaction, made sure I was wearing a seeded number beneath my BRADY/POSITIVE POWER T-shirt) I followed teammate Dan Verrington to the front of the first corral, the noisome belly of which I had narrowly eluded thanks to a 2:26:52 qualifying time in my last marathon in October 1999. The day was sunny and the easterly breezes ripe for bipedal showmanship. I remarked unaffectedly that I felt like an impostor among the Tanuis and Aberas and Nderebas and DeHavens traipsing along nearby. Dan, a 2:21 marathoner, gave amused assent. The thought was devoid of timidity; a half-accomplished runner knows his position far better than the wags who would lump him in the “elite” category for the sake of convenience, ignorance, and hyperbole. As if on cue, a public address speaker announced that every one of the runners streaming onto Route 135 between untold numbers of raucous observers and press corps members was capable of covering 26 point 2 miles at under five-minute pace. I smiled. The day was in order.

Given my position I was able to warm up in front of the starting line, and with a hundred introspectively light-footed others I ambled to and fro a few times more for the sake of nervous dissolution than to prime myself physically for the impending task. The trick here was not to undermine my chance of success in the first downhill miles. It is not an easy trick. The ghosts of a score of legends, realizing their mistakes too late even with the foreknowledge of what might happen on this unique stretch of asphalt, pepper the landscape between Wellesley and Boston, where luxurious debts are repaid to the fullest misery of the starry-eyed borrower.

Twin F-14 fighter jets soared by overhead toward the east, two minutes ahead of schedule.

I manipulate to recreate
This air to ground saga
Gotta launder my karma

We got two more minutes and
We gonna cut to what you need

Finally, as the final seconds were counted down, it was just like any other race. We were stuffed onto a very ordinary two-lane road, sweaty and anxious to escape the jitters and body odor. I can only imagine what the people crammed into the corrals must have felt.

The officials lowered and removed the rope stretched across the street. A simple pistol shot (or was it a cannon?) launched the 105th crazy parade toward the appallingly disorganized infrastructure of the most provincial city in America.

Hey Mr. Policeman
Is it time for getting away
Is it time for driving down the muthafuckin’ road
And running from your ass today

My plan was to run the first half of the race evenly, meaning I would run the first four or five miles with restraint and effectively pick up the pace as I traveled over the flats. (Actually, my plan was to run the whole damn thing evenly, but even I wasn’t buying that one.) Of course, I wouldn’t really know until I got to the flats whether I’d in fact held back before reaching them, would I? Oh, the cognitive gymnastics. I eased into what felt like something between mile and 50K race pace and listened to the fans yammering away behind the guardrails on either side.

Shortly I was joined by Eric Beauchesne, a Massachusetts runner who, until the Eastern States 20, had probably beaten me about a thousand times in a row. He had started somewhere in the first corral. “It’s a clusterfuck back there,” he announced. I didn’t doubt it. Meanwhile, a huge lead pack was forming up ahead. I was guessing the leaders were running “slowly,” but still felt that giving them any less than a half-minute in the first mile was probably imprudent. My time (note that in this account I am giving split times from my watch, an eight-second cushion on my official time) at the mile was 5:26, which told me nothing, really. Shortly thereafter I edged past the women’s leaders — a surprising development. (Later, at around seven miles, Beauchesne would remark, “I’m surprised the women went out so slow.” I replied by telling him I’d remind him of that comment when said women went zooming by somewhere within sight of skyscrapers.)

The next several miles were a continuation of an experiment — did I really feel good enough to hold on to this pace for two and a half hours?

Passing through splits of 10:52, 16:17 (16:51 at 5K — this was incorrectly reported on the BAA Web site), 21:39, 27:11, 32:40 (33:48 at 10K) and 38:05, I had no conscious bouts of either self-doubt or extravagance that I can recall. I was moving along as I had trained myself to do, which I suppose was the point.

Just beyond eight miles (43:30), I left a small group of runners, including Beauchesne, behind. The bodies ahead were already scattered into groups of three or two or one, and I was sure I would be largely if not entirely alone the rest of the way.
That was okay. Contrary to common belief, solitude can be a marathon racer’s ally so long as the occasional passing of a comrade-in-legs occurs, subserving the need for confidence-boosting.

I took a bottle of fluid from Bob Hodge, 3rd-place finisher in this race in 1979 and my gracious host for the weekend, just beyond nine miles (48:56) and noticed for the first time how warm it seemed to be getting. I felt fresh, no worse for the wear than I would be on a long training run. Concentration is a funny thing; ask me to run nine miles cold at faster than 5:30 pace on some stretch of road somewhere and I doubt I could do it without extremes of effort.

As I passed ten miles (54:27), I realized I was flirting with the Olympic Trials “B” standard pace; this meant nothing here, in April 2001, and even less in the face of the 16 miles remaining. But every benchmark helps and I was on a roll. I covered the next two miles in 5:19 and 5:18, my fastest two of the day. Passing Wellesley College — where the noise was so fearsome I edged grimly toward the center of the road but broke into a reluctant smile in spite of myself — I urged myself to ease up, one of running’s peculiar oxymoronic demands, and reached thirteen miles in 1:10:30 and halfway in 1:11:06. Another benchmark. Verrington, who had been at least 200 meters ahead, was slowly coming back. It was almost time to begin playing mental games: “How much can I slow down and still run…” but I managed to keep most of these idiotic mental maneuvers at bay.

It was here that I realized the low-grade gnawing need to unload biological ballast from at least two orifices was not subsiding, as I had assumed it would with the persistent effort. Perhaps my display back in the church basement, where I’d served as the equivalent of the town drunk by bellying up to the coffee bar far more often that my fellows, was leading me down a crueler path than this habit of mine had managed to do in the past. Other than this distraction, I was feeling fine, and continued to reel in runners I didn’t recognize. At first these runners had worn bibs with three and four digits, but a few of the guys I was now catching wore bibs with only two. Benchmarks.

I passed fourteen miles in 1:15:55 and fifteen in 1:21:2X (I rely on memory for splits and here is where mine begins to fail), and noticed as I began the long descent toward Newton how subjectively different this race was from the 1996 version, my only prior bout with this particular fool’s errand. Not only was I running half a minute per mile slower, but the nuances of the course — in this case the downhill that had begun the rapid unraveling of my quest for a sub-2:30 in the 100th Boston — seemed kinder. That sort of thing is always as important as the numbers on the clock with each passing mile. When I reached the bottom of that hill still feeling fresh (sixteen miles: 1:26:48), I was confident this was going to be a fine day. I passed Dan somewhere on that hill and set my sights on the next singlet. The heat seemed to have cast itself aside.

My seventeen-mile split was in the 1:32-twenties. I would be climbing for the next four miles, and my general distaste for downgrades notwithstanding, I could still find myself in trouble in short order. But the rumbling in my guts was becoming a truly unmanageable problem. I reluctantly began scanning the sidelines for portable toilets. When I finally found one (having never looked for them in a race, I was surprised and distraught at how few of them were actually available in such a large race), I startled the people nominally gathered around it by veering toward then with a cry of “anyone in there?” “Yes,” a woman told me (guiltily — not that it helped) and with a cry of “FUCK!” I skedaddled back onto the road. Strike one.

Eighteen miles passed in just under 1:37:5X. My mental mathematician, aroused briefly from her slumber and divorced from the equally busy gastrointestinal disaster-management engineers below, busily informed me I still had over a one-minute cushion on 5:30 pace. That translated into a sub-2:23:00. If…so many ifs.

I trundled by 30K in 1:41:25 and was told by an official I was in 39th place. I knew that if I simply held form and passed only a few runners, I would likely move into the top 30 through Boston’s unique disbursement of attrition. My legs were still quite willing, the mind equally so. Nineteen in 1:43-thirtyish. I guessed that three of the supposed four hills encompassed by the Heartbreak stretch were behind me. I was noticing lots of cries of “Alright Kevin!” and “Go New Hampshire!” but was clueless as to their sources. I made yet another foiled attempt at a port-a-john entrance. Strike two. Not yet truly desperate (yet obviously desperate enough to do the unthinkable and stop in a race), I graced everyone nearby with another cry of “FUCK!” and sullied on.

Twenty miles went by in under 1:49:00. That benchmark was very real – it meant I was somehow clinging to 5:30’s even in this revered stretch, known, if perhaps hyperbolically, for dismantling the races of legends. I then began climbing Heartbreak Hill proper. Six tenths of a mile of altitude gain which, compared to the roads I had carved my life’s initials on all winter, was a piddling hump. As I threw myself up the hill, passing a Brazilian masters runner, a South African runner and New Jersey’s own Joseph Aloysius McVeigh (a former top American at this race and one of its biggest proponents), I smiled inwardly at my dismissal of Heartbreak Hill. A little well-placed arrogance, properly applied, can never hurt.

Come on and tell me what you need
Tell me what is making you bleed

At twenty-one miles (about 1:54:30), CMS team manager Gary Bridgman appeared, bearing, as promised, a drink similar to the one Bob had supplied. I waved him off and gave him the thumbs-up at the same time. I had been taking Gatorade at most of the aid stations and, feeling as strong as I did, felt no need to torment my innards with any further sugary insults. I started the long descent into the belly of Boston.

35K in 1:58:40. The crowds grew thicker and more flamboyant; the personally directed shouts from the sidewalks flew toward me as before. Twenty-two miles in a shade over two hours even and I had reached Cleveland Circle. Whether by playful fate or playful coincidence, I knew as I spotted the lone portable toilet to my right as I rounded the turn onto Beacon Street that I could no longer defer relieving myself, and that I would be forced to do so with several hundred people more or less watching. As I shot into the port-a-john, I swear the cheers doubled in volume. Great.

I won’t delve into the unnecessary details of my communion with the port-a-john, but I believe I was in and out in about forty-five seconds. I recall no toilet paper, but had there been any, I would have flown out of that foul little edifice trailing it behind me in place of the Superman cape the gathered throng (whose cheers had now surely trebled in volume) evidently expected me to have donned.

Your construction
Smells of corruption

I plunged back into the linear ring of combat. My legs seemed no worse for the wear, and I was eager to leave this particular group of onlookers in my odiferous wake. As a result, I fairly flew by McVeigh and the South African again (if they were confused by my apparent lapping of them, they didn’t show it) and, given that I reached twenty-three miles in close to 2:06 flat, actually covered the twenty-third mile at close to 5:15 pace. This may have been my biggest mistake of the race, but it didn’t wind up costing me that much. I knew a sub-2:23 was clearly out of the question now, but a sub-2:24 was not.

Twenty-four miles in 2:11:30-ish. Another 5:30-ish split. I was feeling nicks and quivers in my stride now, but nothing tragic. I focused on the long lane in front of me, an unbending stretch of asphalt that would be my proving ground for the next ten-plus minutes and forever all at once. I now rallied behind the humming, belching noise of the most scholarly and enthusiastic marathon crowd anywhere, white noise I had fought to ignore until this, the proper time. Gamely, I edged by another runner, a Japanese. He wore bib number 6. Benchmarks.

So one of six so tell me
One do you want to live
And one of seven tell me
Is it time for your muthafuckin’ ass to give

The “pain” of a marathon, to a well-trained and focused athlete, is not unbearable by any means. Those who speak of The Wall in hushed tones and with overstated reverence have either never trained properly or have executed a marathon race foolishly, their well-intentioned ambitions toppling them beyond the crest of their physical and emotional means. No, it is not the pain of non-responsive limbs that plunges marathoners over the brink into a purgatory of utter helplessness that can only end with a shambling, hacking wobble across the finish line or to the sidelines; it is the frustration, the apocalyptic frustration of a racer’s cardinal sin: Slowing down when the mind says go, go, we MUST cover this mile in five thirty and change…

And just like that, at twenty-four and a half miles, the realization was complete. There would be no more surges or bright-eyed gambits or pleasant surprises. I was hanging on, fighting to keep the house of sub-5:30 cards I had assembled over the past two hours from being blown all over the city of Boston. For the next ten minutes – and hopefully no more than that – my life effectively depended on it. I had a mile and a half left to run – to race.

I’m blown to the maxim
Two hemispheres battlin’
I’m blown to the maxim
Two hemispheres battlin’
Suckin’ up, one last breath
Take a drag off of death

40K in 2:16:21. That meant nothing too me. Still, I noticed the big Citgo sign near Fenway Park and the small teaser of a hill at Kenmore Square, right at twenty-five miles (about 2:17:12). I had no memory of these things in 1996. At least my brain was still functioning. Functioning and skittish; a quartet of motorcycles zipped by me with just under a mile to go, causing me to flip my head to one side far faster than I could have moved my legs. The policeman astride one of them grinned and said something. I glanced around. Sure enough, I wasn’t entitled to my own personal motorcade: Catherine Ndereba was coming, coming strong, and was about to roll me like a wet log. A mental comedian took center stage and joked that in my first national television appearance, I might well be splattered with the sort of unsavory matter one learns to dispose of properly by the age of three. But it didn’t last long; Ndereba was gone as quickly as she appeared and I was alone again.

Fighting to maintain the one pace I was now seemingly capable of running, whatever it was, I dragged myself up the street. I decided swinging my arms really, really hard was a good idea, because any good coach knows the legs have to follow. Or something.

A minute passed; two. The vehicles ahead darted to the right. There, I saw a blessed, blessed sign:

HEREFORD STREET

and as the South African drew alongside, another, this one on the left:

BOYLSTON STREET

I could see the finish line.

Now tell me if do you agree
Or tell me if I’m makin’ you bleed
I got a few more minutes and
I’m gonna cut to what you need

It wasn’t as close as I thought.

Is it time for your muthafuckin’ ass to give
Tell me is it time to get down on your muthafuckin’ knees
Tell me is it time to get down…

But two hours, twenty-four minutes and seventeen seconds after some forgotten point in time, it came. It came with a little lurch and a righting of my miraculously intact body and it was in the books – a personal best by about a half-mile, here, on the course I knew I couldn’t run, on a day when I couldn’t, for once, run the whole way. I had covered the last mile in about 5:48, a yeoman effort lost in the shazam of Ndereba’s five-flat, a time I would bet fewer than a half-dozen men bettered.

Come on baby tell me
Yes we aim to please

105th Boston Marathon — 4/16/2001

http://www.last.fm/music/Lo+Fidelity+Allstars/+videos/+1-ZuwWvPGul3o
Also, you’ll want to change the link for Bob Hodge to http://www.bunnhill.com/BobHodge.

Got a revolution behind my eyes
We got to get up and organize
Got a revolution behind my eyes
We got to get up and organize

My experience at the 2001 Boston Athletic Association Marathon cannot, in fact, be aptly summed up

by the lyrics of the Lo-Fidelity All-Stars club anthem “Battle Flag,” but since I like the song I

will impose its besmirched couplets upon my race nonetheless.

My race began, of course, months, not weeks or days or hours or minutes, before high noon in

Hopkinton, Mass., a nondescript if pleasant enough burg annually transformed into a freak show by

the descent of fifteen thousand curious souls — aspirants with dreams too offbeat to fill their

leisure time with the mundane corruptions of workaday society. But for purposes of this account,

the story’s obligatory beginning is at the unfurling of my rendition of that dream — as I

wandered blandly out of the Korean Church of Hopkinton, the temporary operating base of the

two-hundred-plus seeded runners, slapping a modicum of restraint on the pulses of adrenalin that

needed to be harnessed until a more opportune moment than this instant of contrived hype.

I said hallelujah to the sixteen loyal fans
You’ll get down on your muthafuckin’ knees
And it’s time for your sickness again

Under the direction of race marshals (who, much to my satisfaction, made sure I was wearing a

seeded number beneath my BRADY/POSITIVE POWER T-shirt) I followed teammate Dan Verrington to the

front of the first corral, the noisome belly of which I had narrowly eluded thanks to a 2:26:52

qualifying time in my last marathon in October 1999. The day was sunny and the easterly breezes

ripe for bipedal showmanship. I remarked unaffectedly that I felt like an impostor among the

Tanuis and Aberas and Nderebas and DeHavens traipsing along nearby. Dan, a 2:21 marathoner, gave

amused assent. The thought was devoid of timidity; a half-accomplished runner knows his position

far better than the wags who would lump him in the “elite” category for the sake of convenience,

ignorance, and hyperbole. As if on cue, a public address speaker announced that every one of the

runners streaming onto Route 135 between untold numbers of raucous observers and press corps

members was capable of covering 26 point 2 miles at under five-minute pace. I smiled. The day was

in order.

Given my position I was able to warm up in front of the starting line, and with a hundred

introspectively light-footed others I ambled to and fro a few times more for the sake of nervous

dissolution than to prime myself physically for the impending task. The trick here was not to

undermine my chance of success in the first downhill miles. It is not an easy trick. The ghosts of

a score of legends, realizing their mistakes too late even with the foreknowledge of what might

happen on this unique stretch of asphalt, pepper the landscape between Wellesley and Boston, where

luxurious debts are repaid to the fullest misery of the starry-eyed borrower.

Twin F-14 fighter jets soared by overhead toward the east, two minutes ahead of schedule.

I manipulate to recreate
This air to ground saga
Gotta launder my karma

We got two more minutes and
We gonna cut to what you need

Finally, as the final seconds were counted down, it was just like any other race. We were stuffed

onto a very ordinary two-lane road, sweaty and anxious to escape the jitters and body odor. I can

only imagine what the people crammed into the corrals must have felt.

The officials lowered and removed the rope stretched across the street. A simple pistol shot (or

was it a cannon?) launched the 105th crazy parade toward the appallingly disorganized

infrastructure of the most provincial city in America.

Hey Mr. Policeman
Is it time for getting away
Is it time for driving down the muthafuckin’ road
And running from your ass today

My plan was to run the first half of the race evenly, meaning I would run the first four or five

miles with restraint and effectively pick up the pace as I traveled over the flats. (Actually, my

plan was to run the whole damn thing evenly, but even I wasn’t buying that one.) Of course, I

wouldn’t really know until I got to the flats whether I’d in fact held back before reaching them,

would I? Oh, the cognitive gymnastics. I eased into what felt like something between mile and 50K

race pace and listened to the fans yammering away behind the guardrails on either side.

Shortly I was joined by Eric Beauchesne, a Massachusetts runner who, until the Eastern States 20,

had probably beaten me about a thousand times in a row. He had started somewhere in the first

corral. “It’s a clusterfuck back there,” he announced. I didn’t doubt it. Meanwhile, a huge lead

pack was forming up ahead. I was guessing the leaders were running “slowly,” but still felt that

giving them any less than a half-minute in the first mile was probably imprudent. My time (note

that in this account I am giving split times from my watch, an eight-second cushion on my official

time) at the mile was 5:26, which told me nothing, really. Shortly thereafter I edged past the

women’s leaders — a surprising development. (Later, at around seven miles, Beauchesne would

remark, “I’m surprised the women went out so slow.” I replied by telling him I’d remind him of

that comment when said women went zooming by somewhere within sight of skyscrapers.)

The next several miles were a continuation of an experiment — did I really feel good enough to

hold on to this pace for two and a half hours?

Passing through splits of 10:52, 16:17 (16:51 at 5K — this was incorrectly reported on the BAA

Web site), 21:39, 27:11, 32:40 (33:48 at 10K) and 38:05, I had no conscious bouts of either

self-doubt or extravagance that I can recall. I was moving along as I had trained myself to do,

which I suppose was the point.

Just beyond eight miles (43:30), I left a small group of runners, including Beauchesne, behind.

The bodies ahead were already scattered into groups of three or two or one, and I was sure I would

be largely if not entirely alone the rest of the way.

That was okay. Contrary to common belief, solitude can be a marathon racer’s ally so long as the

occasional passing of a comrade-in-legs occurs, subserving the need for confidence-boosting.

I took a bottle of fluid from Bob Hodge, 3rd-place finisher in this race in 1979 and my gracious

host for the weekend, just beyond nine miles (48:56) and noticed for the first time how warm it

seemed to be getting. I felt fresh, no worse for the wear than I would be on a long training run.

Concentration is a funny thing; ask me to run nine miles cold at faster than 5:30 pace on some

stretch of road somewhere and I doubt I could do it without extremes of effort.

As I passed ten miles (54:27), I realized I was flirting with the Olympic Trials “B” standard

pace; this meant nothing here, in April 2001, and even less in the face of the 16 miles remaining.

But every benchmark helps and I was on a roll. I covered the next two miles in 5:19 and 5:18, my

fastest two of the day. Passing Wellesley College — where the noise was so fearsome I edged

grimly toward the center of the road but broke into a reluctant smile in spite of myself — I

urged myself to ease up, one of running’s peculiar oxymoronic demands, and reached thirteen miles

in 1:10:30 and halfway in 1:11:06. Another benchmark. Verrington, who had been at least 200 meters

ahead, was slowly coming back. It was almost time to begin playing mental games: “How much can I

slow down and still run…” but I managed to keep most of these idiotic mental maneuvers at bay.

It was here that I realized the low-grade gnawing need to unload biological ballast from at least

two orifices was not subsiding, as I had assumed it would with the persistent effort. Perhaps my

display back in the church basement, where I’d served as the equivalent of the town drunk by

bellying up to the coffee bar far more often that my fellows, was leading me down a crueler path

than this habit of mine had managed to do in the past. Other than this distraction, I was feeling

fine, and continued to reel in runners I didn’t recognize. At first these runners had worn bibs

with three and four digits, but a few of the guys I was now catching wore bibs with only two.

Benchmarks.

I passed fourteen miles in 1:15:55 and fifteen in 1:21:2X (I rely on memory for splits and here is

where mine begins to fail), and noticed as I began the long descent toward Newton how subjectively

different this race was from the 1996 version, my only prior bout with this particular fool’s

errand. Not only was I running half a minute per mile slower, but the nuances of the course — in

this case the downhill that had begun the rapid unraveling of my quest for a sub-2:30 in the 100th

Boston — seemed kinder. That sort of thing is always as important as the numbers on the clock

with each passing mile. When I reached the bottom of that hill still feeling fresh (sixteen miles:

1:26:48), I was confident this was going to be a fine day. I passed Dan somewhere on that hill and

set my sights on the next singlet. The heat seemed to have cast itself aside.

My seventeen-mile split was in the 1:32-twenties. I would be climbing for the next four miles, and

my general distaste for downgrades notwithstanding, I could still find myself in trouble in short

order. But the rumbling in my guts was becoming a truly unmanageable problem. I reluctantly began

scanning the sidelines for portable toilets. When I finally found one (having never looked for

them in a race, I was surprised and distraught at how few of them were actually available in such

a large race), I startled the people nominally gathered around it by veering toward then with a

cry of “anyone in there?” “Yes,” a woman told me (guiltily — not that it helped) and with a cry

of “FUCK!” I skedaddled back onto the road. Strike one.

Eighteen miles passed in just under 1:37:5X. My mental mathematician, aroused briefly from her

slumber and divorced from the equally busy gastrointestinal disaster-management engineers below,

busily informed me I still had over a one-minute cushion on 5:30 pace. That translated into a

sub-2:23:00. If…so many ifs.

I trundled by 30K in 1:41:25 and was told by an official I was in 39th place. I knew that if I

simply held form and passed only a few runners, I would likely move into the top 30 through

Boston’s unique disbursement of attrition. My legs were still quite willing, the mind equally so.

Nineteen in 1:43-thirtyish. I guessed that three of the supposed four hills encompassed by the

Heartbreak stretch were behind me. I was noticing lots of cries of “Alright Kevin!” and “Go New

Hampshire!” but was clueless as to their sources. I made yet another foiled attempt at a

port-a-john entrance. Strike two. Not yet truly desperate (yet obviously desperate enough to do

the unthinkable and stop in a race), I graced everyone nearby with another cry of “FUCK!” and

sullied on.

Twenty miles went by in under 1:49:00. That benchmark was very real – it meant I was somehow

clinging to 5:30’s even in this revered stretch, known, if perhaps hyperbolically, for dismantling

the races of legends. I then began climbing Heartbreak Hill proper. Six tenths of a mile of

altitude gain which, compared to the roads I had carved my life’s initials on all winter, was a

piddling hump. As I threw myself up the hill, passing a Brazilian masters runner, a South African

runner and New Jersey’s own Joseph Aloysius McVeigh (a former top American at this race and one of

its biggest proponents), I smiled inwardly at my dismissal of Heartbreak Hill. A little

well-placed arrogance, properly applied, can never hurt.

Come on and tell me what you need
Tell me what is making you bleed

At twenty-one miles (about 1:54:30), CMS team manager Gary Bridgman appeared, bearing, as

promised, a drink similar to the one Bob had supplied. I waved him off and gave him the thumbs-up

at the same time. I had been taking Gatorade at most of the aid stations and, feeling as strong as

I did, felt no need to torment my innards with any further sugary insults. I started the long

descent into the belly of Boston.

35K in 1:58:40. The crowds grew thicker and more flamboyant; the personally directed shouts from

the sidewalks flew toward me as before. Twenty-two miles in a shade over two hours even and I had

reached Cleveland Circle. Whether by playful fate or playful coincidence, I knew as I spotted the

lone portable toilet to my right as I rounded the turn onto Beacon Street that I could no longer

defer relieving myself, and that I would be forced to do so with several hundred people more or

less watching. As I shot into the port-a-john, I swear the cheers doubled in volume. Great.

I won’t delve into the unnecessary details of my communion with the port-a-john, but I believe I

was in and out in about forty-five seconds. I recall no toilet paper, but had there been any, I

would have flown out of that foul little edifice trailing it behind me in place of the Superman

cape the gathered throng (whose cheers had now surely trebled in volume) evidently expected me to

have donned.

Your construction
Smells of corruption

I plunged back into the linear ring of combat. My legs seemed no worse for the wear, and I was

eager to leave this particular group of onlookers in my odiferous wake. As a result, I fairly flew

by McVeigh and the South African again (if they were confused by my apparent lapping of them, they

didn’t show it) and, given that I reached twenty-three miles in close to 2:06 flat, actually

covered the twenty-third mile at close to 5:15 pace. This may have been my biggest mistake of the

race, but it didn’t wind up costing me that much. I knew a sub-2:23 was clearly out of the

question now, but a sub-2:24 was not.

Twenty-four miles in 2:11:30-ish. Another 5:30-ish split. I was feeling nicks and quivers in my

stride now, but nothing tragic. I focused on the long lane in front of me, an unbending stretch of

asphalt that would be my proving ground for the next ten-plus minutes and forever all at once. I

now rallied behind the humming, belching noise of the most scholarly and enthusiastic marathon

crowd anywhere, white noise I had fought to ignore until this, the proper time. Gamely, I edged by

another runner, a Japanese. He wore bib number 6. Benchmarks.

So one of six so tell me
One do you want to live
And one of seven tell me
Is it time for your muthafuckin’ ass to give

The “pain” of a marathon, to a well-trained and focused athlete, is not unbearable by any means.

Those who speak of The Wall in hushed tones and with overstated reverence have either never

trained properly or have executed a marathon race foolishly, their well-intentioned ambitions

toppling them beyond the crest of their physical and emotional means. No, it is not the pain of

non-responsive limbs that plunges marathoners over the brink into a purgatory of utter

helplessness that can only end with a shambling, hacking wobble across the finish line or to the

sidelines; it is the frustration, the apocalyptic frustration of a racer’s cardinal sin: Slowing

down when the mind says go, go, we MUST cover this mile in five thirty and change…

And just like that, at twenty-four and a half miles, the realization was complete. There would be

no more surges or bright-eyed gambits or pleasant surprises. I was hanging on, fighting to keep

the house of sub-5:30 cards I had assembled over the past two hours from being blown all over the

city of Boston. For the next ten minutes – and hopefully no more than that – my life effectively

depended on it. I had a mile and a half left to run – to race.

I’m blown to the maxim
Two hemispheres battlin’
I’m blown to the maxim
Two hemispheres battlin’
Suckin’ up, one last breath
Take a drag off of death

40K in 2:16:21. That meant nothing too me. Still, I noticed the big Citgo sign near Fenway Park

and the small teaser of a hill at Kenmore Square, right at twenty-five miles (about 2:17:12). I

had no memory of these things in 1996. At least my brain was still functioning. Functioning and

skittish; a quartet of motorcycles zipped by me with just under a mile to go, causing me to flip

my head to one side far faster than I could have moved my legs. The policeman astride one of them

grinned and said something. I glanced around. Sure enough, I wasn’t entitled to my own personal

motorcade: Catherine Ndereba was coming, coming strong, and was about to roll me like a wet log. A

mental comedian took center stage and joked that in my first national television appearance, I

might well be splattered with the sort of unsavory matter one learns to dispose of properly by the

age of three. But it didn’t last long; Ndereba was gone as quickly as she appeared and I was alone

again.

Fighting to maintain the one pace I was now seemingly capable of running, whatever it was, I

dragged myself up the street. I decided swinging my arms really, really hard was a good idea,

because any good coach knows the legs have to follow. Or something.

A minute passed; two. The vehicles ahead darted to the right. There, I saw a blessed, blessed

sign:

HEREFORD STREET

and as the South African drew alongside, another, this one on the left:

BOYLSTON STREET

I could see the finish line.

Now tell me if do you agree
Or tell me if I’m makin’ you bleed
I got a few more minutes and
I’m gonna cut to what you need

It wasn’t as close as I thought.

Is it time for your muthafuckin’ ass to give
Tell me is it time to get down on your muthafuckin’ knees
Tell me is it time to get down…

But two hours, twenty-four minutes and seventeen seconds after some forgotten point in time, it

came. It came with a little lurch and a righting of my miraculously intact body and it was in the

books – a personal best by about a half-mile, here, on the course I knew I couldn’t run, on a day

when I couldn’t, for once, run the whole way. I had covered the last mile in about 5:48, a yeoman

effort lost in the shazam of Ndereba’s five-flat, a time I would bet fewer than a half-dozen men

bettered.

Come on baby tell me
Yes we aim to please

Good

My coach, Kevin Beck, has an uncanny ability to assign the appropriate paces for workouts and predict race times based on current fitness. I am not the only runner who works with him who has noticed this talent. He’s usually within a second or two per mile. There have been a few times when I’ve not been able to hit a pace assigned, primarily when I first started working with him a little over a year ago, and then a bit later when I had an issue with overtraining, iron deficiency or both. And, obviously, when conditions have made hitting a reasonable time impossible. But, in absence of those factors, he is usually spot on.

This week I’ve done both my hard workouts (and most of my other runs) along my new 4.8 mile route in Scarsdale. On Tuesday I did a 14 mile run with the last 5 at tempo pace. Goal pace was 7:15. But it was very windy for 3 of the 5 miles. I came out with 7:18 avg. I was happy with this, considering the day.

This morning I headed back up there to do speedwork. The wind was up again today. I adjusted my expectations and effort accordingly, but nevertheless used the tailwind to compensate for the headwind when I could. Goal: two 1.5 miles repeats at 10:20 each. Average pace I got: 10:20.

It’s been a major pain to run in the streets. And this winter has felt endless — with the exception of a few balmy days in the 40s, bone chilling temperatures have been the norm since Christmas. I’ve lost track of how many times it’s snowed. But I’ve adjusted. I miss doing the faster work on the track. A session with 400m repeats (one of my faves) has been on perpetual hold until the track clears.

But I do have a point: Running these workouts in the street, where I’m dealing with hills and rutted pavement and garbage trucks and all manner of other obstacles, has actually been good for me. Unlike last year, I find that I’m no longer obsessing over every problem, be it wind or cold or rain or snow or hills. You can’t control this stuff. I go into these runs just figuring I’ll do the best I can under the circumstances. I’ve carried the same attitude into my races. The less I care about paces, it seems, the better I run.

Race Report: NYRR Gridiron 4 Miler

Just a quickie report.

Fuckin-A! I finally had a good race.

I managed a 28:11 (7:02 pace). This brings my best pace in NYRR’s books down a hefty 12 seconds per mile. Perhaps more important, I know I could have broken 28:00 had I not gotten caught in the 2nd corral logjam for the first half mile, during which I was trapped at 7:27 pace. After that, things opened and I was averaging 6:58.

Other good news:

  • I clocked 4.02 in distance, which means I did a better job hitting the tangents than usual (either that or the course was short).
  • I maintained effort throughout and only really started to hurt the last quarter mile; this tells me I did a decent job of pacing myself. Perhaps I should have been hurting a little earlier, now that I look back.
  • I got 5th in my AG, and hit just under 73%, which is very good historically for me, especially at the start of a season. I’m also scraping the top end (I turn 45 in less than two months), so I’m “old” for this AG group as it is.
  • It was windy, especially heading up to and over the 102nd Street Transverse, which I figure I can also credit for taking a few seconds away from me.

So I’m within spitting distance of my sub-7:00 blue bib. I’ve registered for the NYRR 8000 in five weeks, so I can take another crack at it.

Some things of note: I did speedwork on Thursday morning, then ran just two slow runs under 5 miles on Friday and Saturday. I wonder if that (and two glasses of wine last night) helped me today.

As I wrote to Coach Kevin, it is so nice to not be in a completely foul mood after a race.

Now to go for another run and spend the rest of the afternoon and evening ignoring the Super Bowl.

Spring Training: Week 3

I was a happy runner this week. All my paces dropped and recovery time is also getting back on track after two weeks of very delayed recovery.

It was overall a speedier week, with the exception of Wednesday, which featured some wicked menstrual cramps in the first two miles — so bad that for a few minutes I thought I might lose my oatmeal. That passed, but not after strolling for a third of a mile; hence, the slow overall pace. But by and large my recovery runs are in the 10:00 range, a good minute faster than even a few weeks ago.

Tuesday’s midlength run was an odd one. I started out running inexplicably slow relative to effort. Then something kicked into gear and I was running faster at the same effort. The middle three miles were slowed by a muddy, slippery trail. But I was pleased to break 9:00 pace for a run in the high 70%s for effort.

I returned to the track on Friday morning for what turned out to be surprisingly good session. I say “surprisingly” because I again was running like crap for the warmup miles and had resigned myself to probably having an equally ho-hum speed session. But I started in on the faster quarter miles and found that running 1:34-1:38 felt just right (assigned pace was slower, but it felt way too slow). HR’s were in the right range, so I’m glad I went with the impulse to run them faster. I wore my spikes, which I’m sure helped speed me along.

Saturday’s recovery run (around 10:00, even though I left it off the chart) was also fine. I’m so used to running recoveries at 11:00 pace that it makes me nervous to go faster. But my HR says it’s fine, so I go.

This morning’s 14+ miler was great fun. I started with three miles below 73% then picked things up to 74-78%, throwing in a couple of 81% miles at the end. Ran those at 8:23, a pace that required considerably more effort a month ago.

Next week goes back down to 60 miles, but with three quality workouts again. All my workout paces are getting adjusted downward in light of this week’s data.

I’m feeling confident enough that I’ll be running as consistently as planned this season to go ahead and buy some new shoes to rotate into my colorful menagerie of blown rubber. It’s early in the year, which means the new models are coming out and you know what that means: the “old” models are on sale! I picked up two pairs of Pearl Izumi Streaks for around $70 with tax and shipping each. That’s at least $15-20 off what I’ve paid for those in the past. I’ve got several newer pairs of racing flats of various makes and two pairs of my recovery run stalwarts (the Saucony Grid Tangent 3) early in their mileage lives. So I’m set for the next few months.

The racing calendars are starting to take shape as well. I’m going to do as much racing as I can in Central Park this season (in pursuit of my coveted bib, plus there are a few races I enjoy, such as the Colon Cancer 15K). I’ll take it month by month, but it looks likely that I’ll be racing at least every 2-3 weeks. Some weeks will be back to back. I’ve even got one weekend where I might do back to back races on Saturday and Sunday (short ones).

But I’ll play it by ear. The first goal — enjoying training again and seeing improvement — is starting to take shape. Having fun racing again is the next goal on the horizon.

Spring Training: Week 2

This was the week I realized how much work I have to do. The workouts were hard, which wasn’t a big surprise. What was surprising was how long it took me to recover from them. Coach Kevin had originally scheduled 75 miles for this week and 85 the next. I knew by Tuesday, when I still felt beaten up from Sunday’s hilly run, that this wasn’t going to happen. Or if I did try for that mileage then I’d probably end up paying for it in the form of crappy workouts, exhaustion, injury — or perhaps all of the above. So Kevin dialed down the mileage for this week and next. I’ve got no real race goal, remember? So why rush when I’m on the comeback trail?

I was stuck back on the treadmill for the early part of the week for either weather or work scheduling reasons. I also had to push my tempo run (normally happening on Tuesday) to Wednesday since my legs still felt like they’d been run over by a tank on Tuesday. While that run was okay, its rescheduling definitely had a cascading effect.

On Friday I finally got to run outside for my mile repeats. Good thing, because the cabin fever was turning me into a real bitch. I’d hoped the local track would be clear of snow and ice but, surprisingly, there were still some messy sections and much of it was slippery. It was also crowded with people (damned kids, using their school track!) and, to make the workout extra special, it was very windy. So I spent the session dodging snow, ice and people while watching my heart rate soar on the backstretch every time I hit that 15mph headwind.

I ran some of these too hard, and I ended up bailing .8 miles into the third one when my legs turned to lead. But I’m happy with the workout considering the conditions and the fact that I only had a day’s recovery from Wednesday’s effort. I wasn’t that far off the goal paces either.

Saturday my legs were predictably fatigued. Actually, all of me was fatigued. I haven’t felt that tired since the day after the Sacramento race in December. I still felt tired on Sunday but decided to give the assigned run a go anyway. I felt like crap for the first few miles but got some energy back about four miles in. The last three were hard to do, but not impossible, and I ran them at the proper effort. Good sign.

I didn’t even hit 60 miles, but that’s okay. I care more about quality than quantity right now. I want to get my basic speed at all efforts back. Then I’ll start worrying about mileage again, once I’m confident that I’m getting adequate recovery and not flirting with injury. This week I’ll try for 70. That’s probably the highest mileage I’ll run from now until early February.

My first race, a four miler, is in about three weeks. I have no illusions of a PR. I’d just like to run fast enough so as not to embarrass myself.

[Goal?] Training: Week 1

It’s both strange and liberating to have no goal race for this round of training.* I don’t even know when training will “end” because of this absence of a race to work toward. I’m just training for training’s sake right now. That is okay.

For my first trick, I went out and whaled through a high effort run through the hilly streets of my neighborhood, Crestwood. Yonkers, which Crestwood straddles with Eastchester, is as a whole very hilly. Yet the running path I typically use isn’t that hilly at all. It cuts through the hills all the way from Bronxville up to Valhalla (just on the uppermost edge of Southern Westchester), with a 1.5 mile break on roads along the way. So when I do run elsewhere around here, it’s always something of a shock.

So I ran up and down in the local streets since the path was iced over and I needed a break from the treadmill. Crap pace at high effort (85% avg). Bleh.

The Festival of Slowness continued through the next few days, with slow runs on the treadmill, followed by a slowspeedwork session, again inside. That was also a bummer. I was running 7:30 intervals at 92-93%. Oh, my God. Kevin used the word “nadir” to define this post-bad marathon, post-holiday, post-sitting on my ass period.

Just as I was feeling most despondent, things picked up late in the week. My resting HR finally settled down into the mid-40s again after a month of being elevated. Then my recovery pace vs. effort picked up on Saturday. Yesterday I went out to do another very hilly run in Scarsdale, again because the path is still frozen (and looks to be that way until at least Friday).

That was a damned good run, all things considered. I kept up a 9:15 pace at avg 78% for most of the early miles, then did a few 8:50s (the last at 8:30) in the second half. Elevation up/down was 2000+ ft., to which my calves can attest today. I enjoy running this course because I get to run through some really beautiful neighborhoods. The Scarsdale 15K and 4M races go through some of these same streets, and I’ll be running one of those in April, so it’s also good practice.

I trained on these streets a lot during my buildup for my spring 2008 marathon, and I think it helped me deal with the hills in Central Park. So I’ll be up there a lot this winter and spring to prepare for my hilly races.

One annoying thing that happened: I’m running up Brite Avenue, listening to Pink Floyd, when I hear a rumbling behind me and smell exhaust. I look back and there’s a huge truck right behind me, driving on the wrong side of the street. I think, “Oh, it must be pulling over to park,” but it stays behind me for another hundred feet. I pause the music so I can hear if I’m about to get run over. I think the truck will go around me, but, no, it stays right on my tail. Now I’m getting pissed off. So I hop up on someone’s lawn and wait for the truck to go by. Then it stops 15 feet ahead of me, presumably in front of the address where it’s making a delivery. I ask the driver why he felt he had to drive right behind me along the entire street. His reply: “I had to deliver on this side. I thought if I kept driving you’d eventually go faster.” Fucking moron.

This week features a substantial, but not insane, jump in mileage and another speed session, which I hope to be able to do on the track. I think there’s some tempo work too, but I don’t have pace assignments yet.

The days are getting longer and I’m getting a little faster. These things make me happy.

*Ignore the field that says “21 weeks until race.” I’m just too lazy to update the spreadsheet.

Spectator Report: NYRR Emerald Nuts Midnight Run

I spent New Year’s Eve and day playing host and driver to another coachee of Kevin’s, Kim Duclos. Unlike me, Kim is young and fast. She just ran a 2:38 at Huntsville in mid-December and is gearing up for an even faster run at the L.A. Marathon in the spring.

Kim had been invited by NYRR to to run in the elite field of their four mile Emerald Nuts Midnight Run. She drove down from Worcester, MA for the race yesterday, hanging out at our place for a few hours before we drove in. Jonathan has a bad cold, so he skipped the festivities.

Despite the fact that I felt like I was a combination interloper/running groupie, accompanying her to the race and hanging out in the elite tent was a huge treat, as well as a glimpse into how the other half races.

NYRR required that Kim pick up her number by 11PM for the midnight race. Since I didn’t want to be responsible for missing that deadline, we left ridiculously early — 9PM for what’s usually a half hour drive to the Upper West Side. I’m glad we left early since not only did I space out and miss the Boat Basin exit, but no one knew where the elite tent was (we’d walked right by it, unlabeled). Half an hour later, we found a volunteer who knew where it was and settled in.

The conditions in Central Park were awful. A snowfall of around 1-2 inches earlier in the day had turned to icy slush. NYRR had salted the course, but it was still treacherous just walking around. We claimed a couple of chairs in the heated tent and surveyed the table of cookies, water and tee shirts. I spotted a few others who were not there to run, so didn’t feel too self-conscious in there, although I did eventually give up my chair when it started to fill up.

The highlight was when the star of the evening, Erin Donohue, appeared about 40 minutes before race start. At two feet away, this was about as close as I was ever going to get to an Olympian (unless, of course, Kim continues to get faster over the next couple of years, heh heh) and I tried not to stare. But, people, that girl is built: 5’7″ (she looks shorter in person) and around 145 pounds. Solid muscle. She’s got legs like cherry tree logs and you can see every muscle in her shoulders. She was friendly, but I sure wouldn’t want to piss her off.

Runners got the call to get ready to get their asses outside in 10 minutes. Then Mary Wittenberg wended her way through the tent for the pre-race meet and greet. I hid behind Derek Scott, who was conveniently tall, serving as a potted plant proxy. I’d told Kim that I planned to introduce myself as her “handler” if anyone asked, a term that she said had come up for her in a few interactions with race directors. I love how it makes the runner sound like a circus animal.

The race started at midnight sharp, as did an impressive show of fireworks. I watched from the start/finish in a prime spot, thanks to my elevated hanger-on status. Despite the crap weather, people were clearly having a blast. It took close to 12 minutes for the entire race field to pass the start line, and lots of the back-of-the-packers were jolly already. Good costumes, many fist pumps, and some unsteady legs!

As for the elite race, which was the only one being timed (at least for the top five in each gender field), it was pretty competitive, considering the conditions. The first man, Patrick Smyth, came in less than half a minute off the course record, and Donohue won the women’s race in a little over 21 minutes. Kim came in shortly thereafter, perhaps a minute slower than would be expected under normal racing conditions. But she was smiling as much at the finish as she was at the start, so she had a good time, which was her goal. Not falling on her ass was a bonus.

After her cooldown we wandered around, hitting the dance party and pretending we didn’t speak English when some guy started babbling to us about portapotties. But the ground was an ice slick and it was getting cold, so we headed home for some wine and other treats. Got to bed around 3:30AM, which is probably a personal record for me for New Year’s.

All in all, a great start to 2010.

RLaG in 2010: Plans and goals

My goals this year are modest. In years past, I had ambitious goals that revolved around mileage and race times. Not this time. Here are my goals for 2010:

  • Enjoy running, training and racing again
  • Avoid injury
  • Listen to my body and rest so I don’t get overtrained
  • Don’t race another marathon until I feel ready to do so

I’m exiting 2009 in a state of extreme rest. This was the year in which, if I ever wondered what my limits were in terms of training, I found out.

For now, between recovering from the CIM race, a head cold, work pressures, terrible weather and the holidays, I’m not worrying about running. I’ll get back into it in January. I accept that I will have lost fitness and will need to have some patience with myself.

The plan over the next few months is to get back into marathon training, but incorporate a lot of shorter races. I have no spring marathon planned. As for those shorter races, I don’t expect to pick up any PRs early on, but perhaps by sometime in late March or early April I can make some updates to my Stats page. Mostly, I’m looking forward to having fun racing again and not having all my eggs in one basket.

I’m awaiting the new training plan. But I do know that the mileage will come down in both peak and recovery weeks. That should help me avoid both the overtraining and injuries that have plagued me this year. I should be racing at least 2-3 times a month from February into April.

I’m registered for the full NJ Marathon on May 2, but I’ll be deferring my entry until 2011. If I’m feeling good in April, I may race the NJ half instead. The room’s reserved, so I can play things by ear without having to scramble for accommodations.

I’m also picking up a pair of inexpensive racing snowshoes. These will allow me to view a coming blizzard with delight rather than dread. The running path from Hartsdale to Valhalla allows for a good 10 mile out and back, except when it isn’t plowed (which is throughout the entire winter). Now I’ll be able to use it.

Plus, there’s this race. I’d have to drive for 2+ hours each way. But it’s at 11AM and it would be a new adventure.

Another decision I’ve made is to stop combining a major marathon with a vacation. Who wants to spend half or most of their vacation exhausted and in a crappy mood? So that era is over. I now get why people fly in and out on marathon weekend. In fact, I may not do any major travel at all in 2010. I spent six+ weeks and more money than I want to ponder on travel this year. My house needs attention and I need a break.

Looking farther down the road, we could Amtrak it to this race in the fall. Small, good course, and many good reviews. But let’s not get ahead of ourselves.

Sitting here with a head cold, knowing my fitness is leaking away just a little more for every day I’m not running, it’s easy to feel stuck. But I suspect this rest is doing me more good than harm, and I’ve got a plan for next year, however loose at the moment.

Obligatory “year in review” blog post

Doing a “look back on 2009” post seems to be all the rage among running bloggers this month. Although I normally purse my lips in disapproval at such conformity, I’ll jump on the bandwagon.

Now is as good a time as any to reflect upon the past year, which from a marathon racing perspective was a disaster for me. But it was not a disaster in all areas. For one, I ran some stellar races (and workouts) at various points in the winter and spring. I almost ran a stellar 5 mile race in the fall (only to DNF at 3.7 miles with a raging hamstring). And I learned a lot, oh, yes. I learned a lot — about training in general and about myself as a unique physiological running specimen.

Here’s what I learned this year:

  • High mileage results in huge gains for me, but only up to a certain point. If I run high mileage for too long, I will eventually break down in the form of either overtraining or injury.
  • If I have injured myself, I often have a short window of faux-recovery during which I can nevertheless run a spectactular race or speed session (and fool myself into thinking I’m not really injured). But if I continue to run hard after that I will get reinjured.
  • A hot, hilly long run or race will fuck me up for weeks, if not months.
  • Doing a very long and very hilly run at the end of one or two high mileage weeks is dangerous. Depending on how long I’ve been doing high mileage, chances are good that doing one of these will push me over the edge into injury, although it can take anywhere from 7-10 days to develop. Training in Central Park is an especially hazardous prospect in these cases.
  • Extreme changes in weekly mileage are a bad idea. Going from 50 to 95 (even if I’ve recently run 95 without issue) is a great big embossed and monogrammed invitation for Injury to attend my next workout, and perhaps even bring a guest.
  • If I’m feeling very worn down and don’t want to run, I need to take the day off. A few missed runs won’t destroy a season. But too many runs that I shouldn’t have done will.

Bonus realization:

  • My right gracilis muscle does not like running in weather below 20F. My left one, however, is completely okay with this.

The above lessons are hard won. But I won’t soon forget them.

As for what happened in Sacramento two weeks ago, here’s my theory: I suspect that I was undertrained for the marathon specifically. When you look back at my training in the fall, it was constantly being interrupted by one thing or another. First it was a two+ week trip to South Africa, which involved days of travel, a large time zone change, eating and drinking a lot of stuff that isn’t on the menu for marathoners in training, and big time stress in the form of all of the above along with the added treat of being a victim of major property crime. Not to mention some terrible workouts due to poor conditions (brutal heat among them).

Then I came home and had a few good weeks only to experience the first of two serious injuries: hamstring pull followed by inflamed tendon. I didn’t give myself time to heal properly from the first, piling on 95 miles after a 52 mile injured week, and the second injury came in to take its place. All told, injuries screwed up my training for close to a month total. So out of a 13 week schedule (3 of which were taper weeks), at least 6 were heavily compromised. For you mathletes, that’s a screwup factor of 60%.

I toed the line in Folsom thinking that there was a good possibility that I might have to settle for a 3:20 or even a 3:25. I might have been able to make that time somewhere else, but not on that course on that day. The downhills chewed up my quads a la Steamtown and the headwinds were just, wow.

This was all on top of whatever was wrong with me in the spring, which for the sake of simplicity let’s say was overtraining. After an amazingly good buildup from the fall into April, I crashed in May. I was a wreck in June and July, then ran in a holding pattern in August and commenced training in September, as described above.

So that was 2009. Good riddance.

2010 will bring some changes. More on that soon.