Suckage fake out?

For those who want to know every detail of my running: I did 5 miles inside on the treadmill in a hot room last evening. Felt fine and even ran a fast last half mile or so (7:30ish). The difference yesterday was that I actually wanted to go running (even if it was inside). The last week or so I’ve wanted to do anything but (and have).

I’ll try again today and tomorrow. Will probably do a longish run on Sunday (12?) if weather permits.

I’m awaiting a new maintenance/base-rebuilding plan that should start on Monday. I’ll probably still go get blood tested, but I’m yet again unconvinced that therein lies the problem.

I’ve also dropped 2.5 of the 5 lbs gained already. So most of it was water weight.

Kevin was scheduled to chat with Lorraine Moller yesterday. So I’ve been awaiting his web updates with (as our more illiterate web posters like to say) “baited breath.” In the meantime, I’ve posted a review of her book on Amazon.

Now. Would you like to know what I had for breakfast?

Wham!

I’m back at work today after a 15 hour travel odyssey that involved screaming toddlers, cranky fellow passengers, glacially paced baggage handling and a lost taxi driver further impeded by inexplicable police action at Newark Airport. Then up half the night being batted about the head by a needy cat. And now the past three weeks of non-workdom are rearing their ugly little heads. 200+ emails? Save me.

Go running this evening? Hah! I have bills to pay, groceries to buy and laundry to do (although with my 5 lb. weight gain, there’s very little that I can actually wear). But I hope to go for a spin tomorrow and catch up on the blogging soon, which will include more boring vacation photos and a full post-mortem of the possible why’s behind my disastrous marathon.

For those who just can’t get enough of runners talking about running, Coach Kevin is in Boulder, CO on a whirlwind tour of interviews of runners and coaches, including more than one of my idols, for a book project. You can follow his daily reports here.

I will say for now that Oregon is an interesting, beautiful and fun place. And despite the May 30 meltdown, I’m looking forward to working toward the next big one in Sacramento in December.

Boring vacation photos: Crater Lake, Eugene and environs (featuring bonus Prefontaine Classic coverage)

After the relative calm of Ashland, it was on to some high drama at Crater Lake. Or not. We did learn one fact fairly quickly: the snow sticks around at Crater Lake for quite awhile. The lodge had only been open for about two weeks when we arrived and there was not only nowhere to go hiking, there was nowhere to walk either. Snow was still piled up 12+ feet around the parking lot. So about all we could do at Crater Lake was gawk and drink. And that was fine.

The Crater Lake Lodge

The Crater Lake Lodge

The view from our room

The view from our room

So, here’s the deal on the Lodge. It’s a weird place. Not really an old lodge, but more a rebuilt approximation of someone’s idea of an old lodge. Apparently, the original lodge that was built around the turn of the century was put together by monkeys using knives and forks. Between shoddy construction and a lack of insulation, the place had a terrible reputation and eventually fell into such a state of disrepair (and structural risk) that it was slated for leveling.

Then it went through a refurbishing around 1990. There were no original plans, so the owners (then the Parks Dept) redid the place to have an original “look and feel,” which, unfortunately, means tiny bathrooms, and hideous furniture and bedding, apparently.  The net effect is that one feels no desire to spend time in one’s room, and, since everything outside is covered in snow, the only other option is to head downstairs to the lounge and dining room.

Fortunately, the lounge features a decent selection of beers, wine and cocktails. And dinner at the lodge makes up for the crappy room. I had duck; Jonathan had venison. Both were outstanding. Score one for the lodge restaurant.

Cinder cone atop Lava Butte

Cinder cone atop Lava Butte

Oregon has a rich volcanic history. That sentence alone sends me into such a profound state of torpor that I won’t pursue that thought any further.

Koosah Falls, between Crater Lake and Eugene. The water is really that color of blue.

Koosah Falls, between Crater Lake and Bend. The water is really that color of blue.

Our next overnight stop after Crater Lake was Bend. I have no idea how to describe Bend, since I couldn’t find a distinct identity for it while we  were there. The B&B proprietor was a bit uptight, which wasn’t a great start. Then we attempted a run and discovered that “map” in Bend is more of a representation of future urban planning than current geographic status. We attempted to go to the Deschutes Brewery, but it was as noisy as any Manhattan pub, so we instead opted for a Thai restaurant, which was good, although they mixed up the order and gave us an order of Drunken Noodles that was so hot that it may have been spiked with hydrochloric acid.

So, Bend was no great shakes and we were glad to leave after a night.

The next stop was Eugene, for two nights. Eugene is a college town, and we were staying in a rented bungalow in College Hill (close to Washington Park), which was actually pretty charming. While there, we visited the Raptor Center (a home for raptors who can’t survive in the wild for one reason or another), did a hike, and then spent Sunday morning at Hayward Field watching the 2009 Prefontaine Classic.

Looking down on Eugene from some random viewpoint

Looking down on Eugene from some random viewpoint

A hapless bald eagle at the Raptor Center. This was a wonderful place, and we ended up hanging around the birds for close to three hours.

A hapless bald eagle at the Raptor Center. This was a wonderful place, and we ended up hanging around the birds for close to three hours.

I won’t go into exhaustive details as far as the Prefontaine Classic is concerned. I’m sure there are plenty of excellent recaps out there in the usual places, such as LetsRun and Flotrack. But I do have some shots worth sharing.

Hayward Field is interesting. It’s set up for world-class track meet activity, with this taking the form of huge “warm up” areas. They have a special warmup tracks (both a loop and a straightaway), as well as a giant warmup “field” including open space and areas for privacy tents and massage tables. The back of the stands overlooks this area and it’s a bit like going to the track zoo. You can stand over the warm up area and gaze upon the track stars doing their little pre-race routines.

I have to admit that I felt a little sorry for the meet participants, having to suffer the indignity of being scrutinized by loser douchebags like ourselves. But it was fascinating to be on the observing douchebag side of things.

Here's Kristin Wurth-Thomas doing some dynamic stretches.

Here's Christin Wurth-Thomas doing some dynamic stretches.

Shalane Flanagan and Erin Donahue. Both would go on to run badly. Flanagan looked tense and unhappy warming up (we wondered if she was injured). Donahue just looked nervous.

Shalane Flanagan and Erin Donohue warming up. Both would go on to run badly. Flanagan looked tense and unhappy (we wondered if she was injured). Donohue just looked serious.

The meet featured some great performances and races. For me, the highlight was the women’s 1500m race, which was loaded with great names. I was rooting for Jenny Barringer, the college phenom who I think will continue to do great things during her professional career. She did not disappoint in this race. Here’s a shot of her late in the race, hanging back in ninth place, right behing her 3000m steeplechase rival Anna Willard.

Barringer bides her time on lap number three.

Barringer bides her time on lap number three.

And here she is during the last few seconds of the race, during which she rocketed forward in an attempt to nip the winner, Ethiopian Gelete Burka, at the line. She missed by just .01 of a second. But in the process ran the third fastest time ever for an American woman at that distance, breaking 4:00 and slashing 8 seconds off her PR and nearly 6.5 seconds off the college record. Go, Jenny, go.

Just .01 seconds shy of the win for Jenny B.

Just .01 seconds shy of the win for Jenny B.

That’s all for now. Next up: Corvallis and the Hood River area.

Pre-race potpourri

A paella of posts, if you will.

So, I spent the weekend tackling a to do list that rivalled Santa’s. But I got almost everything done. And I took a two hour nap yesterday too. All I remember was entering the bedroom with the sincere intent of cleaning it, but instead lying down and waking up two hours later.

Some random things:

I did my last fast run before Saturday just now. The assignment was seven miles with three at 7:00. I did the three on a windy track and managed 7:05 avg pace. The wind was about 10mph, but with faster gusts. I had a choice: Either slow down or just go ahead and run the planned pace and work a little harder. I choose the latter option, primarily because I wanted to remind myself that if come race morning it’s windy not to be a fool and try to run planned pace anyway.

Upon checking the data, my suspicions were correct: I was running at 92-93% MHR, so my little three miler was more like a tempo run than an MPace effort. Unfortunately, the forecast for Newport is showing wind. But it’s still four days away. At the very least, I’m mentally prepared to adjust plans if need be, with a recent physical “memory” of what it will feel like if I don’t as reinforcer. I’m determined to have a good race, not just a PR, but also a race where I don’t suffer unduly as I have done in varying degrees in three of my four marathons. I think that’s what they call running a “smart” race.

On another note, I started reading Lorraine Moller’s memoir On the Wings of Mercury. I’m about 30 pages in, but so far I am blown away by what an excellent piece of work it is. With a few exceptions, running memoirs typically range from the flat out terrible (Dick Beardsley’s) to the merely pedestrian (Joan Benoit’s, Grete Waitz’s). Moller’s book, though, is a revelation of outstanding writing and expert storytelling. She did not use a ghostwriter, as I’d suspected as soon as I started reading it. She’s just an extremely talented writer. She’s also very funny. I’m looking forward to digging into this one on the plane. The book is not yet released in the US, but I managed to order a copy from Newton Running.

Finally, I’m in day two of carbohydrate depletion. A few years ago, in one of my many failed attempts to lose fat, I went on a low carb diet for several months. I lost weight, but not fat (I was about 8 lbs lighter than I am now, but I wore larger clothes). I have no clue as to how I tolerated it. I felt okay on the run, but toward the end I felt lightheaded. I’m also sick of eating nuts, cheese, eggs and meat already, and it’s only been about 36 hours. Thank goodness I can hit the bagels and fruit again tomorrow.

Swedish Fish have been purchased. House/catsitter has been arranged. Airport taxi has been reserved. All systems are go.

For Nate Jenkins fans

A new podcast interview.

The More Marathon: Either feed it or kill it

Late last month I spent a Sunday morning in Central Park, combining a long training run with spectating the More Marathon and Half Marathon. This post won’t be a tirade about NYRR’s decision to cancel the full marathon and turn the half marathon into a fun run. There are already enough angry tirades about that. Actually, it won’t be a tirade at all. No, I think the word “lament” most appropriately applies in this case.

My personal history with the More event

I’ve developed a love/hate relationship with the More Marathon event. I have a great deal of affection for the race, as it was the scene of my first and third marathons, the latter also being my “best” marathon not in terms of time but in terms of preparedness and running a good race. The first marathon, aside from being where I popped my marathon cherry, was notable for the galvanizing mid-race epiphany I had when Susan Loken blew by me, running about a 6:25 mile. “Hey,” I thought, “She’s running the full, which means she’s over 40. Why shouldn’t I eventually be able to run that fast too?”

I also love the idea of a marathon exclusively targeted for masters women. So few of us are fast enough to lead a marathon pack or break the tape in big races (or even some of the more competitive smaller ones). Or, even if we’re very fast, we’re nonetheless usually lost in a crowd of male runners in most races.

But the race has its definite shortcomings. The most obvious one is the inevitable chaos that ensues when you mix faster runners with slower runners and walkers on a multi-loop course. This problem is especially pronounced in Central Park, where only part of the road can be devoted to the race, making it even more crowded. I ran the 2008 with a GPS watch, which reported my distance as nearly 28 miles. I believe it, considering that I spent most of the race dodging around runners, or running wide around the crowds hugging the right curb; in some cases, I had to run outside of the course tape and cones entirely just to move forward.

The crowding is inevitable in any race in Central Park. But the problem in this race has become especially acute as the number of half marathon participants has swelled in recent years. In 2008, the 140-odd full marathoners were sharing the course with over 7,000 half marathoners. This year, the official registration count was around 9,600. It’s just not possible to run your best race (either in the full or the half) when you’re running through crowds of slower runners and walkers for several loops.

The event — which is really a half marathon event at this point, with a few marathoners thrown in — has many merits. It raises a ton of money for charity and encourages women of all abilities to participate in a demanding physical activity, whether that be walking or running 13.1 miles, or the full 26.2. The sheer number of out-of-towners also probably contributes quite a bit to the city’s coffers in terms of tourism dollars spent. So, I get it — NYRR makes a lot of money on half marathon registrations with little additional overhead to accommodate the growing numbers every year.

The More full — a race in decline

The More marathon, which debuted in 2004, started out well. Over 350 women ran the race, although no one broke three hours that first year. Then, in 2005, it clearly was on the radar of some faster masters elites; Susan Loken and Janet Robertz showed up and both ran well below 2:50. Although participation dropped off to around 250 runners, it got more competitive: the average finishing time also plummeted by about 15 minutes. A year later, participation dropped off by another 75 runners and the winning/average times stagnated.

2006 was the year during which the race locked into its current trajectory of decline, both in terms of participation numbers and quality of competition. In 2007, the number of runners was down to 143 and, aside from Susan Loken (who, with her three wins there and a course record, has become the competitive “face” of the More marathon) the faster runners were all gone. Finally, in 2008, the last year there was actually a timed race (this year being cancelled due to a heatwave), Loken ran the half as a tuneup for the Olympic marathon trials and again no one broke three hours.

In the meantime, participation numbers for the half ballooned and, in direct proportion, so did the scathing reviews of the More full marathon on sites like MarathonGuide.com. I won’t analyze the competitive pattern of the half because, quite frankly, it’s marketed as a non-competitive event. This has worked well for NYRR and half marathon participants alike. But at what cost to the full marathon?

Either make the More into a world class race or pull the plug

I believe the More marathon could be made into a uniquely great event if NYRR wanted to do so. Here’s how:

Separate the two races

The only reason I ran the More again in 2008 was because I was obsessed with cracking the top 10 after I cracked the top 20 in 2007. But now that I’ve made training and running just two races a year my priority, I’m not going to “waste” one of those efforts on a logistically nightmarish course like the More race’s. If  NYRR wants to halt the decline of full marathon participation, as well as the terrible reviews, they should separate the full from the half. In 2008, it wasn’t just the runners who were overwhelmed by crazy race logistics. The race marshalls were too, as evidenced by a large number of women who were misdirected at a critical point late in the race and ran a short course and were disqualified as a result.

One strategy would be to hold both races on the same day, but that makes for a long day for volunteers. Instead, they would do well to run the races on separate days, which brings me to the next idea…

Make the half racers your cheering section for the full

Why not promote the event as the “More Marathon Weekend”? Hold the full a bit later on Saturday morning (and the half on Sunday) and allow race day packet pickup for the full race participants. Stage the expo somewhere nearby. Then encourage the half participants to come watch the full event before they head off to the expo. Imagine how different a race atmosphere you’d have if even a few thousand of your half race participants turned up to watch and cheer the full marathon runners. I for one would love to run in — or watch — such a race. NYRR and BAA learned the value of piggybacking the men’s and women’s Olympic marathon trials on the NYC and Boston marathons. Why not take the same approach with the More races?

Increase the prize purse for the full to attract great masters runners

Consider this: some of the world’s best female marathoners are fast approaching 40 (or they have even already passed it: more here and here). Also, the F40-44 and F45-49 age groups tend to be among the most competitive (this is an admittedly anecdotal statement, but apparently others have noticed the same pattern). There is an eager demographic, hungry for a great race like this.

Imagine if you could draw some of these faster runners who, once past their prize-winning (and appearance fee) primes, could nonetheless compete for a decent cash award in the More. Couldn’t some of the dollars made on half registrations be devoted to growing participation in the full by upping the prize incentives? In the process, you might even get some of the masters elites and sub-elites who ran in its early days to come back too. Dare I imagine the likes of Paula, Deena and Constantina running those big hills in a few years?

Institute a dedicated training/mentoring program

NYRR markets the More event as a “get out there and move, you can do it” event, which has worked well for them. It’s a fact that the half marathon is growing in popularity faster than the full, which is why you see so many combination events. But the unfortunate side effect of this growth in the half’s popularity is that the shorter event often eclipses the longer one. Up here in Westchester, they’ve done away with the full Westchester Marathon after just a few years for this very reason; why bother keeping volunteers and sponsors around for six plus hours for a hundred or so runners when the real money is in the thousands of half racers who are done in three hours?

What if NYRR marketed the two events differently? Namely, rebrand the half as an event for two distinct audiences: for the majority, it remains about community and fun, but for another group it’s a gateway to competitive running and perhaps “moving up” to the full race. I imagine that if you put a bunch of half participants out on the course to cheer on the full racers, the wheels might start to turn for some of them in terms of sparking a desire to try the full distance. For those women, have a table at the expo where they can explore a future full race with the support of training resources: a training group (virtual, local or both) dedicated to preparing for the More full event, connecting full participants with aspiring runners to offer support and advice, etc.

If it’s going to continue to wither, just pull the damned plug

I love the More Marathon not for what it is but for what it could be: Not just the world’s only full marathon exclusively for women over 40, but a race that attracts world-class talent and fosters talent growth among masters runners. I said at the start of this post that I wouldn’t be posting a diatribe about this year’s race. But I will say that there was something sad about this year. Despite the presence of Loken and Olympian Magda Lewy-Boulet, there was no real sense of excitement; the event had the distinct vibe of neglect and afterthought. (Although, to be fair, that may have been more a reflection of the last minute changes due to weather. It’s hard to know.)

Anyway, I say that if NYRR isn’t going to nurture the full marathon, it’s time to put it out of its misery.

Updated: It looks like the More full is no more.

Spring Race Training: Week 14

09spr-training-14Crikey. I’ve been in serious training now for well over three months and I’m still standing, albeit at a slight lean some mornings.

Coming off of a recovery week, I was bursting with energy starting on Monday morning. Tuesday’s run was a big surprise, with my having planned to average 8:00 pace, but getting carried away and running nearly 16 miles at an average of 11% slower than MPace. For this, I have to lay blame where it’s due: squarely on Colleen De Reuck’s shoulders.

With yet more energy to spare, I ran Wednesday’s recovery runs too fast. The AM run because it was just so darned pleasant outside; the PM run because it was pouring and I was freezing and just wanted the damned thing over with.

I paid for my folly on Thursday. At least I was smart enough to swap runs and put the longer one in the morning, since the pattern is that I’m drop dead exhausted on Thursday evenings. This week was no exception. Actually, it was exceptional in that Thursday’s PM recovery run was one of the worst runs in recent memory. The image of myself resembling a shuffling, scowling reanimated corpse haunted me throughout. Even the ducks were laughing at me.

I have learned to have faith in a night’s recovery and Friday morning confirmed that this faith was not misplaced. The morning presented a rare combination of ideally cool temperatures and a mere 3-4mph wind on the track. I ripped through my 3 x 1 mile intervals at about the same pace as the half mile intervals just a week before. From reanimated corpse to Wonder Woman in just 12 hours, although my pride was tempered by the fact that there was no way I could have done a fourth. But the good news was, I didn’t have to!

Our freak heat wave moved in on Saturday. It was still cool on Saturday morning, but by the afternoon it was 85F out. I was in such a heat-induced stupor that I got all the way down to the running path before realizing that I’d forgotten to put my watch on. I can’t remember the last time I ran without a watch. It was liberating and relaxing. Something I’ll probably do a little more often on some recovery runs.

Sunday called for a “time on my feet” long run with nothing special. I’d been told to try to run at 8:20 pace. But since I was running in Central Park in very high heat (91F at the peak), I ran by the HR equivalent of 8:20 lately, which is around 76% max. I managed 8:46 pace at 77% MHR. It was not fun. But being in the park with water, ice cream and the odd Olympian nearby was a much more appealing proposition than slogging all the way up to the Valhalla Dam all by my lonesome.

The sun and hills did a number on me, though, necessitating my longest post-run nap ever: around three hours in la la land. I haven’t even slept for that long after a full marathon.

For week 15 I do just one hard workout on Tuesday (14 miles with the last 4 at MPace), followed by a short taper to get ready for the New Jersey Half Marathon on Sunday. So far, the weather forecast looks good: 50s at the start and overcast. But it’s only Monday…

Another “magical” run, powered by inspiration

In early January I had what I described as a “magical” run — a mid-length run that felt effortless, yet featured faster and faster running. I had another one today, just over three months later. I went out with the intention of doing a progression run, and to try to average 8:00 over the whole run by starting off at 20% slower than Mpace (8:20ish) and finishing up at 10% slower (7:40ish).

I was mostly going by heart rate today. I figured I’d keep it around 73% in the beginning and then max out at 84% at the end. As it turns out, I did end up running quite a bit faster than 7:40 for the final miles. This would explain the average pace of 7:47 — that was a surprise when I got home and looked at the splits.

I am pleased.

I spent the first few miles thinking through a work problem. Once I came up with enough ideas to mollify my various bosses, I let my mind drift. What did I think about? I thought about Colleen De Reuck and Elva Dryer. While I know the women’s race in Boston this year was ridiculously slow, verging on offensively slow, I still felt such a thrill seeing those two (De Reuck at 45 and Dryer at a “no spring chicken either” 37) leading the pack for about two thirds of the race.

We all need heroes to inspire us, and De Reuck especially, one year my senior, yet running at a level that I can only dream of,* was very much in my thoughts this morning.

*De Reuck came in 8th overall, Dryer 12th.

Kibet, Kwambai and Claudio Berardelli

Anyone watching the Rotterdam Marathon this year saw one of the closest finishes in marathon history, with Duncan Kibet nipping James Kwambai in a finish so close that they were both credited with a time of 2:04:27. But, perhaps more important, we witnessed two of the fastest times in history — just third behind Haile Gebrselassie’s two world records at the distance.

With this race a new era has dawned, at least in men’s marathoning. The bar has been raised and, as so often happens, it’s a good bet that runners will rise to the challenge in the coming months and years.

What’s also notable about the two performances in this race is that both men are coached by the same man, Claudio Berardelli. His fellow Italian coach, Renato Canova, is a frequent (and eagerly received) contributor to LetsRun.com. In this recent thread he provides insight into the training that Kibet and Kwambai are doing. Unfortunately, English is not Canova’s strong point, so understanding his posts takes some effort and reading between the lines. But it’s mental work worth doing.

Jonathan was so curious about how these training concepts translated into his own race goals that he created this basic spreadsheet [updated 4/19/09]. Using the examples that Canova provided as a source for calculations and ratios, the spreadsheet can be used to calculate workout paces for any marathon goal. I refined it to make it a little more user friendly.

I had to rename the extension from “xls” to “doc” in order to upload to WordPress. So you may need to change it back to “xls” in order for it to open in Excel. To use, enter your goal time in the blue box at top left — you actually update it in Excel’s formula bar, with (x, y, z) being hours (x), minutes (y), seconds (z). Your paces will be calculated automatically. In order to understand the sets of workouts (Fundamental, Special, Specific), you should read through the thread linked above. You should read through it anyway, actually, as it’s full of interesting ideas and, unfortunately, lots of unanswered questions.

The usual caveats apply: This was created by a couple of amateur schlubs using information off a message board. So you get what you pay for.

It is amazing to think that these guys are doing workouts like these (4 x 7K intervals?). But they apparently work.

Have fun!

The Joanie and Billy Show

Joan Benoit Samuelson and Billy Rodgers chat pre-Boston. God, I love these two.