Month: November 2024

November 9

Background and Training

This was my fifth attempt to get on the five decades sub-3 marathons (aka 5D/S3) list. In my past I ran 2:34 in the 1980s, 2:44 during 1990s, 2:54 in the 00s, and 2:58 in 2018. The attempts the 2020s have been 3:02, 3:00, 3:01, 3:05.

Otherwise, this was a big year of racing with a 25K and two half marathons on the docket. I knew going in, that it would be a big ask to fit in a late year marathon.

In August I ran the world masters half marathon in Europe, got sick on the return, and it took a couple of weeks to get my legs back. Going back to the first week of September mileage was 50, 57, 70, 70, 61, 70, 64, 70, 68, and taper weeks of 36 and 31 miles. I got in four decent long runs of 19, 20, 22, and 20 miles, and a mid-long run of 11-13 on most of those weeks.  The long runs included progression efforts to marathon pace or just a little over, and most of the mid-long runs had tempo or threshold workouts.

The Race, How Did it Go?

I carbo-loaded a bit more than usual on Friday, but not too extreme. And for the race I had Maurten 160 in a handheld for the first 50 minutes and after that used Maurten gel every 30 minutes (so 480 calories for the race). That was about all I could take in.

After some delays I cut it close and got into the starting corral just minutes before the start.

The first 4-5 miles of this race are very crowded. We hit the first few miles a bit slower than race pace and the 5 mile split was in the 34:30s. Through 10 miles I felt heavy from the carbo loading, but not terrible. I kept clicking off 6:55s or so and was 68:40s for 10 miles. Then I fell into a funk, and was questioning whether I should continue with this return to sub 3 quest, and also wondering if I could maintain or increase pace, to keep o the sub 3 quest. That was not a good headspace.

We passed the half, a bit off pace and then 15 miles n 1:44, and knew that sub 3 was no longer on the table. I just resolved to keep on the pace for as long as I could.

My mantra for the day was to live in the mile, and that’s what I tried to re-focus on. And I also thought about resilience. The mostly the downhill 19^th mile felt great! And I held the momentum for another mile. But then my pace fell off 7:05 -7:10s and the battle became less about time and more about just finishing. Came through 20 miles in 2:18. 10K to go. Once we got back onto the city streets after about 21 miles I focused by making it from stoplight to stoplight and that helped keep my head in the game.

The last few miles weren’t terrible, nor were they great. I could not ratchet my pace down to sub 6:50, that just wasn’t in the tank. But 7:05-7:10 was sustainable.

My wife and son (he’d just finished the half) were on the side of the course with about a half km to go, before the last couple of turns. With less than a quarter go however, my little toe blew up (ended up being a popped blister, and I’m certain to lose another toenail), so I had sort of a sprint-hobble over the last bit of the course, crossing in 3:03.

Post-race

I grabbed some food and got my medal and made my way to the gear tents, but soon after getting my bag I got nauseous and started throwing up. That only lasted for a minute or so, but it felt longer. Then I felt better. Lolled around the area for an hour or so until we all reconvened. Enjoyed some good meals later in the day a couple of beers in the evening.

With family, M&M who both set PBs in Indy!

Relaxing after the race.

Post Hoc, What worked and What Didn’t?

I’ll give the training block a mixed review. I did get an adequate amount of mileage, with long runs and workouts, but an 8-week marathon-specific build may not have been enough. However, I did have solid a summer HM block preceding that but it was hard to come back from a peak week (in August) in just a couple of months.

Fueling and hydration went okay. I did not bonk or cramp. That was more gels than I’m used to, but still it was less than some are now recommending.

My mental prep and attitude? Also mixed. I was probably less nervous for this race than any marathon I have done, going back 40+ years. That’s good. But I have never felt so off in the middle of a race—that time between 10 and 15 or so miles, I when I was questioning whether I should do any more of these, in particular another sub 3 attempt. Fortunately, I was able to pull out of that and get back into the mindset of just being in the mile.

The Future?

I don’t know. No doubt I enjoy distances, say 25K and under (down to about 5K) more than I do the marathon. What does that tell you? I would at least like to get NYC done to complete the North American WMM tour. And my son and daughter-in-law are already talking about doing Berlin someday. But breaking 3 again? Has that ship sailed?

I finished my eight week marathon-specific block the other week without too much travail. Most importantly I got in the long runs, including three 20+ milers, and averaged 60-70 mile weeks mostly on single workouts. That’s one difference between this block and those in recent years where I did a fair amount of doubling on non-long run days. Then it was easier to do some doubles due to my work schedule. Now I don’t have to be concerned with that.

I would have liked to have had some extra weeks to prepare following the WMAs, but that would have meant running a different marathon (Philadelphia or CIM). I think/hope Indianapolis will be a good choice for 2024.

I didn’t get in any marquee workouts, but think that’s okay. Although most workouts were B or B- the 1:24 half marathon last month was perfect for preparation and as a fitness test. I’ll go with it.

That’s the good part. The first week of taper wasn’t so great, although the week did end okay.

I did my last long run a week ago Friday, 20 miles with a progression after about 8 miles, closing the last 3 in the mid-low 7s (approaching marathon effort on tired legs). However, the next week of mostly easy running, with one day off for recovery, were just blah. It was the worst I had felt all year. Every run started at 9:30 to 10+ minute pace and I was never able to shake out of feeling overtired, and slow, like 20 seconds per mile slower for easy pace (8:30s-50s), although my heart rate was kind of high (small caveat, dog ate my chest strap so using the watch band). I even cut back miles on some days, which didn’t seem to help.

I went into Saturday’s race feeling rather bleak. Home races are actually harder mentally than traveling, because here you have a target on your back and you don’t know who is going to come out of the woodwork.

Plus, there were some bigger implications for the Masters Grand Prix Standings. I was in 4th place overall, needed a finish to move into third (that’d be easy enough, just 5K), to win I would need an all out victory. Not likely with the hottest masters runner on the circuit now (named USATF Athlete of the Week recently, for setting the national record in the 1500 m and 1 mile). A second place would put me in a three-way tie for first, with final standings to be decided by tie-breakers (specifically head to head competition during the year and number of victories on the eight race circuit).

So yeah, I was feeling some pressure.

USATF Masters 5K XC Championships

My last two outings on this course were a disaster, including the 2022 championships, where came into the race with a head cold and faded to 6th place (healthy I think I would have been 2nd). And last year’s regional championship was even worse, coming off of the marathon four weeks earlier I just wasn’t ready to run hard. So that made me a little nervous.

Boulder Flatirons from the race venue, Harlow Platts Park.

Competition would be good, with four of the top five runners in my age group competing. However, at the last minute one of the runners had to scratch because his flight was cancelled. That was a bummer–although he had been saying that he was gunning for me (gulp!) I was also looking forward to a showdown on home turf. So make that three of the top five.

I drove the half hour to the park in Boulder, feeling a little nervous. 5Ks at altitude are always tough, and cross country 5Ks are all the more difficult. Add in the competition, the standings, and team bragging rights. I didn’t quite get butterflies (like I did in Sweden over the summer) but my chest was tight on the drive up.

Warm up was so-so. Just a slow jog for about 20 minutes and by the time I got my spikes on and found my teammates for a last minute check-in (we cut it close!), we were lined up. I only got in one 50 meter stride out, and maybe 30 meters on the way back.

Gentlemen check your watches.

The Race

After the last minute check in scramble we lined up, the starter gave a couple of quick instructions and without even a ready (or to your marks), the gun fired!

And we’re off!

My goal on Saturday was to to hold steady throughout and not blow up as I had in 2022 and 2023. We were quickly off the line and I was actually near the front for 50 or 60 meters before settling in. My teammate Mark shot ahead and Adam passed me. The pace felt fast on the slight downhill and I did not want to blow it in the first kilometer. I just relaxed. And that my mantra through the first lap. Dan, the age group juggernaut had 50 meters on me within the first half km. So I’d be fighting for 2nd in the age group. The field wasn’t huge (80 runners, compared to 150 or so in 2022) so I was able to find a spot with breathing room early on.

The two lap course at Harlow Platts Park in Boulder.

I decided not to look at my watch, or to minimize it, in this race and run by feel. After the hectic first km we circled back along the lake. I could hear at least one runner close on my heels, breathing heavily. Mark and a half dozen runners were about 30 meters ahead and I sort of sensed that there were a fair number of runners just behind me, so I was leading what the third or fourth chase pack.

We approached the hill at about 1.4 km, and my goal was not to charge up it, to stay relaxed. Those ahead gained some ground and the runner behind pulled up alongside me momentarily. It was Ken, who I had to beat today in order to get that tie in the overall standings. He’s from sea level and I figured I could outrun him over the stretch, but at the same time he’s a very tough competitor and I did not want to leave it to the end. So the crest of the hill (it’s about 10 meters of climb over 130 meters) I made the sharp left and threw in a surge (not in energy so much as just letting gravity do its work), and with 50 or 60 meters I could tell that I had dropped him.

No more footsteps from behind on this day. It was just a matter of hanging on and keeping that pack in sight.

At half way I was tempted to look at my watch but decided otherwise, and for the last time told myself to relax. I soon caught Mark and that pack and figured this would be a good spot. Don’t let them go! I led a few of them for a bit, but dropped back a little by about 2 miles (circling back by the lake again). My breathing was decent, turnover, okay and I felt I could hold this. And did just that.

Mark pulled away on the final hill but I was able to regain it on the downhill. We ran alongside into the soccer field area (0.5K to go) and I was able to get a few steps as we routed around the fields, and had enough to throw down a strong kick to finish in just under 19:30.

I ended up 2nd in the age group, a full minute behind Dan, who is on a record breaking spree. Our team won, fairly handily against our cross-town/cross-state rivals. This was our first team win in two years and first time actually fielding a team since June of 2023. That was all good.

Post hoc analysis. It all worked out. My splits were fairly even (accounting for hills) and I managed my output just about right.

Next up, the marathon this weekend.