It happened: 2:58.49 (or within a second or two of that). Most all of the tumblers aligned for me to have a good race.
1. Trained well.
2. Avoided injury/illness.
3. Relatively flat course.
4. Decent weather (a little cool, a little breezy, but OK).
5. Run a smart race.
I went out a little fast (~6.40 pace) in the first few miles, and had to pull back a bit in Miles 7-9 (6.55 pace), but got into the groove I needed from Mile 9 through Mile 23 (6.45 pace). This allowed me to build a cushion for those last few miles. And, I did slow down a bit the last three miles (closer to 7 min pace), but to feel that good so late in the race was a new experience. There was fatigue and some pain, but I actually enjoyed this race from start to finish. By the time I started feeling rough, I knew I was going to break 3.00.
I am quite sore today, but no damage done. And, my switch to Adidas prevented the dreaded and ghastly black toenails I normally get from racing 26.2. They are not discolored at all or even sore.
Thank you for your support and prayers!
Showing posts with label marathon. Show all posts
Showing posts with label marathon. Show all posts
Sunday, December 7, 2008
Thursday, December 4, 2008
Memphis Marathon: T-Minus 2 Days
Alas, no online tracking for the Memphis race. Bummer. But, I will do a write-up after it's over.
Please say a prayer for safety, swiftness, and endurance, and that God would teach me about my limits and His Creation through this race.
Feeling good. Feeling strong. Weather will be chilly (30s), but that is not bad for racing as long as the winds stay down.
Please comment if you know of any "must" restaurants in Memphis.
Please say a prayer for safety, swiftness, and endurance, and that God would teach me about my limits and His Creation through this race.
Feeling good. Feeling strong. Weather will be chilly (30s), but that is not bad for racing as long as the winds stay down.
Please comment if you know of any "must" restaurants in Memphis.
Monday, December 1, 2008
Memphis Marathon: T-Minus 5 Days
The St. Jude Marathon in Memphis, TN, is five days away and this will be my first realistic shot at breaking 3 hours. I think it will be extremely close, as my training and recent shorter distance race times project me right at 3:00 to 3:02. It is a fairly flat course, the weather looks great, and I am in the best shape I've ever been for a marathon. If I avoid illness, I'll have a legit shot.
That said, it is unwise to underestimate or disrespect the distance that 26.2 miles commands. The teeth of this course comes in miles 15-19 during a slow ascent, but it's nothing drastic--it's more the timing. I'll be tired by that point and keeping pace will be tough. But, from 19 until the end, it's a slow descent, so that will be a nice mental boost if I can run at pace through mile 19.
If this race provides online tracking, I will post a link later this week.
That said, it is unwise to underestimate or disrespect the distance that 26.2 miles commands. The teeth of this course comes in miles 15-19 during a slow ascent, but it's nothing drastic--it's more the timing. I'll be tired by that point and keeping pace will be tough. But, from 19 until the end, it's a slow descent, so that will be a nice mental boost if I can run at pace through mile 19.
If this race provides online tracking, I will post a link later this week.
Tuesday, September 30, 2008
World Record Marathon
Haile Gebrselassie (Ethiopia) broke his own world record by 27 seconds and became the first human ever to run under 2 hr 4 min for a marathon. He did it in 2.03.59. Yep, one second.
I thought this might be a good time for a lesson in the speed of world class marathoners. Geb ran 4.43 per mile pace for 26.2 miles. I don't know if you know how fast you can run ONE mile. I am pretty fast by recreational runner standards (I can probably run 5.15 for a mile), but I certainly can't run this fast for ONE mile.
This little experiment will give you some idea. Go to a local track. SPRINT for 200 meters (just half a lap on the track). If you can't do it in 35.3 seconds (and most people can't!), then you know what pace Geb ran...FOR 26.2 MILES!
Amazing.
I thought this might be a good time for a lesson in the speed of world class marathoners. Geb ran 4.43 per mile pace for 26.2 miles. I don't know if you know how fast you can run ONE mile. I am pretty fast by recreational runner standards (I can probably run 5.15 for a mile), but I certainly can't run this fast for ONE mile.
This little experiment will give you some idea. Go to a local track. SPRINT for 200 meters (just half a lap on the track). If you can't do it in 35.3 seconds (and most people can't!), then you know what pace Geb ran...FOR 26.2 MILES!
Amazing.
Wednesday, June 18, 2008
How to Ruin A Marathon
From The Onion: How to Ruin A Marathon
Teaser:
Teaser:
"After you've been ruining a marathon for a couple hours, your body will
just take over and you won't even realize that you're spoiling the day for
everyone. I call that getting in the "ruiner's zone." It's like my arms and legs
could just keep dumping buckets of cooking oil off a highway overpass forever."
Friday, June 6, 2008
From Stockholm, Sweden, to Brownsville, KY
When two of your favorite things overlap, you must sit up and take notice. That happened today when Justin Wolfers wrote about his Stockholm Marathon experience on the Freakonomics blog. It's hot dogs and beer at the finish at Stockholm!
And, also in the running vein, tomorrow is my first 5k of the year. In fact, due to injury last fall and marathon training all winter, I have not raced a 5k since last September on Labor Day. So, I do not have a good idea of how fast I will run. I know it's going to be HOT, so it will be a tough go.
Tomorrow's race is a fundraiser 5k for the Edmonson County High School cross country team in Brownsville, KY. I set a 5k personal record (PR) on this course last year (17.45). It's not flat, but there is more downhill than uphill. With the forecasted heat and wind, getting under that time could be difficult, but I think I'm in pretty good shape.
And, also in the running vein, tomorrow is my first 5k of the year. In fact, due to injury last fall and marathon training all winter, I have not raced a 5k since last September on Labor Day. So, I do not have a good idea of how fast I will run. I know it's going to be HOT, so it will be a tough go.
Tomorrow's race is a fundraiser 5k for the Edmonson County High School cross country team in Brownsville, KY. I set a 5k personal record (PR) on this course last year (17.45). It's not flat, but there is more downhill than uphill. With the forecasted heat and wind, getting under that time could be difficult, but I think I'm in pretty good shape.
Monday, April 28, 2008
Boston Marathon 3 (Reflection/Recovery)
The soreness is gone. I have been consuming lots of peanut butter, avocados, and milk to aid in my muscle recovery. I am jittery with anticipation to run today and I'm meeting my running group in just a few minutes. And, for the first time in my running life, I have that feeling of, "Now what?"
In the short term, what is next is a summer of shorter distance races that shift my focus from long distance training to increasing my speed workouts. However, I still want to maintain my huge base of miles. I think of myself more as a marathoner than a 5k or 10k racer these days, so I will probably do less intense track workouts (none?) and more longer runs. I think my running identity lies more with the marathon, and frankly, I think I'm a more competitive racer at the longer distances. My body lends itself more to distance running, too. Might as well use this coat hanger build to my advantage. I'm not designed to play football or explode with top-end speed in shorter races. So, I will go with what God gave me: namely, a body that can run lots of miles with minimal impact due to a small build.
In the long term, this recovery cycle will allow me to think about what marathon I might want to run in the fall and next spring. Right now, I'm thinking Memphis in December, but I'm completely open next Spring. There are lots of interesting races to be run.
I have spent the last week basking in the Boston afterglow, but it is time to turn my thoughts toward goals for the Summer and Fall.
1. Run a sub-17.30 5k by September
2. Set a 10k PR in October (currently 37.57)
I hope to do this while still keeping up my long-distance training so that I will be peaked for Memphis next fall.
Most of my entries are not quite this self-focused, but I wanted to get some goals down in writing for all to see and to help motivate me as I work through this Boston hangover.
In the short term, what is next is a summer of shorter distance races that shift my focus from long distance training to increasing my speed workouts. However, I still want to maintain my huge base of miles. I think of myself more as a marathoner than a 5k or 10k racer these days, so I will probably do less intense track workouts (none?) and more longer runs. I think my running identity lies more with the marathon, and frankly, I think I'm a more competitive racer at the longer distances. My body lends itself more to distance running, too. Might as well use this coat hanger build to my advantage. I'm not designed to play football or explode with top-end speed in shorter races. So, I will go with what God gave me: namely, a body that can run lots of miles with minimal impact due to a small build.
In the long term, this recovery cycle will allow me to think about what marathon I might want to run in the fall and next spring. Right now, I'm thinking Memphis in December, but I'm completely open next Spring. There are lots of interesting races to be run.
I have spent the last week basking in the Boston afterglow, but it is time to turn my thoughts toward goals for the Summer and Fall.
1. Run a sub-17.30 5k by September
2. Set a 10k PR in October (currently 37.57)
I hope to do this while still keeping up my long-distance training so that I will be peaked for Memphis next fall.
Most of my entries are not quite this self-focused, but I wanted to get some goals down in writing for all to see and to help motivate me as I work through this Boston hangover.
Friday, April 25, 2008
Boston Marathon 2 (Marathon::Life)
As I've said before on this blog, I champion running as my preferred form of exercise mainly because our bodies are designed to do it. It requires no apparatus of any kind. No special court/field/pitch/stadium/pool/etc. No balls, bats, racquets, flags, discs, poles, hoops, gloves, weights, or any other objects are needed. If we did not become so dependent on shoes so early in life, we would not even need those. In fact, for most of human existence, we didn't. Running simply requires speeding up the normal motion of walking until you become airborne. Then, you are running.
Beyond that, running a marathon is a test of Will vs Physiology. The motion of running is normal. Running 26.2 miles as fast as possible is NOT normal. Weird things happen to your body when you run this far especially when trying to cover that distance in as little time as possible. Any fast runner can line up and blast out a fast 100 meters. But, even the fastest runners would not be able to run 26.2 miles without some endurance training. And, this is where marathoning and life intersect.
Success in life and marathoning comes with learning how to handle adversity and change. Marathon training will bring pain, injury,and loneliness along with joy, comfort, and a sense of accomplishment. This life offers much the same. Becoming a better runner, much like the Christian life, hinges on this: consistency over time. There will be periods of great health and poor health, personal records and disappointments, sunny weather and brutal climates. But, as James 1:2-3 tells us, "Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance." We can do this because God is constant and unchanging (consistency over time). We attempt to mimic that constancy by taking heart in who God is, what Christ has done, and what he is doing/will do. Our individual acts and flaws will cause us to stray and doubt at times, but with each setback or shortfall, the race continues and we keeping running even when it would seem easier or feel better to stop. But, we do not stop because that would keep us from the ultimate goal.
Marathoning, like the Christian life, is mostly about learning how to deal with good and bad--that is, how to deal with life. Marathoning makes us acutely aware of the joy and pain of this life. One takes on the long months of training knowing that there will be an investment of time and pain. One toes the Boston Marathon race starting line accepting the reality that to reach the ultimate goal, whether it be winning the race (Robert Cheruyiot, Kenya, 2.07.46) setting a personal best (me, 3.06.04), or simply finishing the race, there must be a fierce trial with pain in order to achieve the prize. Reaching the ultimate goal has little to do with machismo or toughness and a lot more to do with acceptance of reality and a willingness to participate in that reality.
This is not to say that everyone should run marathons, of course, but that if you are going to run 26.2, there are some very real requirements and sacrifices: time, comfort, sweat, pain. This is true for most things in life, marathoning just happens to be the one that has been teaching me of late. But, these things not only bring joy, but teach us to realize the joy not only in what is gained from these sacrifices, but in the sacrifices themselves. To be sure, the joy of short-term accomplishments like finishing a marathon (or whatever your particular goal might be) is wonderful, and I am relishing it. But, the pain, the shortfalls, the letdowns--these are great teachers and motivators to continue to press onward and finish the race.
Beyond that, running a marathon is a test of Will vs Physiology. The motion of running is normal. Running 26.2 miles as fast as possible is NOT normal. Weird things happen to your body when you run this far especially when trying to cover that distance in as little time as possible. Any fast runner can line up and blast out a fast 100 meters. But, even the fastest runners would not be able to run 26.2 miles without some endurance training. And, this is where marathoning and life intersect.
Success in life and marathoning comes with learning how to handle adversity and change. Marathon training will bring pain, injury,and loneliness along with joy, comfort, and a sense of accomplishment. This life offers much the same. Becoming a better runner, much like the Christian life, hinges on this: consistency over time. There will be periods of great health and poor health, personal records and disappointments, sunny weather and brutal climates. But, as James 1:2-3 tells us, "Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance." We can do this because God is constant and unchanging (consistency over time). We attempt to mimic that constancy by taking heart in who God is, what Christ has done, and what he is doing/will do. Our individual acts and flaws will cause us to stray and doubt at times, but with each setback or shortfall, the race continues and we keeping running even when it would seem easier or feel better to stop. But, we do not stop because that would keep us from the ultimate goal.
Marathoning, like the Christian life, is mostly about learning how to deal with good and bad--that is, how to deal with life. Marathoning makes us acutely aware of the joy and pain of this life. One takes on the long months of training knowing that there will be an investment of time and pain. One toes the Boston Marathon race starting line accepting the reality that to reach the ultimate goal, whether it be winning the race (Robert Cheruyiot, Kenya, 2.07.46) setting a personal best (me, 3.06.04), or simply finishing the race, there must be a fierce trial with pain in order to achieve the prize. Reaching the ultimate goal has little to do with machismo or toughness and a lot more to do with acceptance of reality and a willingness to participate in that reality.
This is not to say that everyone should run marathons, of course, but that if you are going to run 26.2, there are some very real requirements and sacrifices: time, comfort, sweat, pain. This is true for most things in life, marathoning just happens to be the one that has been teaching me of late. But, these things not only bring joy, but teach us to realize the joy not only in what is gained from these sacrifices, but in the sacrifices themselves. To be sure, the joy of short-term accomplishments like finishing a marathon (or whatever your particular goal might be) is wonderful, and I am relishing it. But, the pain, the shortfalls, the letdowns--these are great teachers and motivators to continue to press onward and finish the race.
Wednesday, April 23, 2008
Boston Marathon 1 (Top Ten)
I think I'll break up my Boston trip into a short series. Today, let's talk about the race. Also, you can see pics of me in the race by searching here. Choose "Boston Marathon 2008" from the race selections, then put in my last name (Basham) and my bib number (4006).
But, first, I have to thank my friend Ceci for making the trip practically stress-free in regards to obtaining a place to stay, food, transportation, etc. All of the external things that can create added stress to an event like this were handled for me by a good friend who knows the city, the marathon, and how to drive in Boston. She set me up at a friend's house who has hosted many athletes before. It was GREAT to have a real, home base in Boston instead of a hotel. Thanks, Ceci and Sue!
OK, I think today I'll go with the Top Ten Things You See While Running the Boston Marathon.
10. BLUE. The Hynes Convention Center in Boston was bedecked in blue trimmed with yellow for the runner's expo and race packet pickup. And, the pickup (indeed, the entire event) was a model of organization and efficiency. There were literally thousands of runners there when I picked up my number, race bag, and race shirt, and I was in and out of there in just a few minutes. Incredible.
9. During a 1.5-hour start-and-stop bus ride to the starting line in Hopkinton, you see people jumping off the bus and sprinting to the woods to relieve themselves (#1 and #2). Or sometimes, NOT sprinting to the woods and just going right next to the highway. Think about it: you have 25,000 people on buses who have been eating and hydrating to run 26.2 miles for days. In light of this information, it's not surprising that many could not wait to get to the port-a-potties after being forced to sit for 1.5 hours on a cramped bus. Still, kinda weird. But, everyone was in the same position, so it simply seemed like part of the process. Everyone laughed it off.
8. A man dressed as Minnie Mouse. Not a spectator: a RUNNER. 26.2 miles in big mouse ears, white gloves, and a red polka-dot skirt? To each his own, I guess. For what it's worth, I passed "Minnie" about Mile 22 even though s/he started ahead of me. However, an Eagle scout (in full khaki unform) blew past me at about Mile 24. There were all kinds of interesting outfits.
7. Team Hoyt. Dick Hoyt, who pushes his son Rick (who has cerebral palsy), through triathlons and marathons including 25+ Boston's. If this is news to you, I implore you to watch this video. If this does not inspire you or move you, I fear that you are beyond hope.
6. The start line. 25,000 people waiting to embark on a 26.2-mile journey to the most famous marathon finish in the world.
5. The Women of Wellesley College. Wellesley is at about Mile 12 in the race, and the women treat the runners like rock stars. The shrill screams of 2,300 college women is enough to perforate eardrums. For at least two minutes, I know what Elvis must have felt like every day of his life. Several had signs that said, "Stop running and kiss me!" I politely declined, opting for the safer occasional high-five. Several other runners around me took them up on their kiss offers, though.
4. Newton Fire Station. When you make the hard right turn here, you know the teeth of the course is coming. It's a disheartening feeling to be getting tired at mile 16 and know that the hard stuff is yet to come.
3. Heartbreak Hill. Actually, it's the series of hills in the Newton area. Heartbreak is simply the longest hill and it's the final punch in that flurry of hills from Mile 16-Mile 21. But, it sure does break hearts. Lots of runners were stopping, walking, cramping, even sitting and lying flat. If Heartbreak were the ONLY hill, it would merely be "just a hill." But, the hill after Newton Fire Station tenderizes you a bit, then a series of smaller hills beats you up before Heartbreak's attempt at a knockout punch.
2. Boston College. When you hit Chestnut Hill, you know that the worst is over. It's 5 miles of downhill running at that point. The question is, how much do you have in the tank? In my case, not much. Enough to set a PR and finish well, but I was leaking oil.
1. Finish line. The home stretch was packed with spectators and the roars were amazing. As tired and exhausted as I was, the sound and energy of the crowd really helped push me home. It was quite a feeling finishing the race.
But, first, I have to thank my friend Ceci for making the trip practically stress-free in regards to obtaining a place to stay, food, transportation, etc. All of the external things that can create added stress to an event like this were handled for me by a good friend who knows the city, the marathon, and how to drive in Boston. She set me up at a friend's house who has hosted many athletes before. It was GREAT to have a real, home base in Boston instead of a hotel. Thanks, Ceci and Sue!
OK, I think today I'll go with the Top Ten Things You See While Running the Boston Marathon.
10. BLUE. The Hynes Convention Center in Boston was bedecked in blue trimmed with yellow for the runner's expo and race packet pickup. And, the pickup (indeed, the entire event) was a model of organization and efficiency. There were literally thousands of runners there when I picked up my number, race bag, and race shirt, and I was in and out of there in just a few minutes. Incredible.
9. During a 1.5-hour start-and-stop bus ride to the starting line in Hopkinton, you see people jumping off the bus and sprinting to the woods to relieve themselves (#1 and #2). Or sometimes, NOT sprinting to the woods and just going right next to the highway. Think about it: you have 25,000 people on buses who have been eating and hydrating to run 26.2 miles for days. In light of this information, it's not surprising that many could not wait to get to the port-a-potties after being forced to sit for 1.5 hours on a cramped bus. Still, kinda weird. But, everyone was in the same position, so it simply seemed like part of the process. Everyone laughed it off.
8. A man dressed as Minnie Mouse. Not a spectator: a RUNNER. 26.2 miles in big mouse ears, white gloves, and a red polka-dot skirt? To each his own, I guess. For what it's worth, I passed "Minnie" about Mile 22 even though s/he started ahead of me. However, an Eagle scout (in full khaki unform) blew past me at about Mile 24. There were all kinds of interesting outfits.
7. Team Hoyt. Dick Hoyt, who pushes his son Rick (who has cerebral palsy), through triathlons and marathons including 25+ Boston's. If this is news to you, I implore you to watch this video. If this does not inspire you or move you, I fear that you are beyond hope.
6. The start line. 25,000 people waiting to embark on a 26.2-mile journey to the most famous marathon finish in the world.
5. The Women of Wellesley College. Wellesley is at about Mile 12 in the race, and the women treat the runners like rock stars. The shrill screams of 2,300 college women is enough to perforate eardrums. For at least two minutes, I know what Elvis must have felt like every day of his life. Several had signs that said, "Stop running and kiss me!" I politely declined, opting for the safer occasional high-five. Several other runners around me took them up on their kiss offers, though.
4. Newton Fire Station. When you make the hard right turn here, you know the teeth of the course is coming. It's a disheartening feeling to be getting tired at mile 16 and know that the hard stuff is yet to come.
3. Heartbreak Hill. Actually, it's the series of hills in the Newton area. Heartbreak is simply the longest hill and it's the final punch in that flurry of hills from Mile 16-Mile 21. But, it sure does break hearts. Lots of runners were stopping, walking, cramping, even sitting and lying flat. If Heartbreak were the ONLY hill, it would merely be "just a hill." But, the hill after Newton Fire Station tenderizes you a bit, then a series of smaller hills beats you up before Heartbreak's attempt at a knockout punch.
2. Boston College. When you hit Chestnut Hill, you know that the worst is over. It's 5 miles of downhill running at that point. The question is, how much do you have in the tank? In my case, not much. Enough to set a PR and finish well, but I was leaking oil.
1. Finish line. The home stretch was packed with spectators and the roars were amazing. As tired and exhausted as I was, the sound and energy of the crowd really helped push me home. It was quite a feeling finishing the race.
Tuesday, April 22, 2008
Boston Completed
Just a quick update to let you know that I survived Boston in 3.06.04. This was a personal best at the marathon distance.
I will post a detailed story of my trip tomorrow, but for now:
1. My knee was never an issue. I think it healed up right on time. It simply was not a factor.
2. My sinus infection was nearly gone, but it was a small factor. Not bad, though.
3. I have some UGLY toenails. REALLY painful late in the race. Two of them are pitch black today and three others are purple. Probably gonna lose a couple. That's just part of the deal for me when I marathon.
4. But, I'll take my toenails and smile because otherwise I feel OK. I am extremely sore, of course, but there is no significant damage. Hips and feet and really stiff/sore, but that will fade in a few days.
Thanks to all for all of the support. More tomorrow.
I will post a detailed story of my trip tomorrow, but for now:
1. My knee was never an issue. I think it healed up right on time. It simply was not a factor.
2. My sinus infection was nearly gone, but it was a small factor. Not bad, though.
3. I have some UGLY toenails. REALLY painful late in the race. Two of them are pitch black today and three others are purple. Probably gonna lose a couple. That's just part of the deal for me when I marathon.
4. But, I'll take my toenails and smile because otherwise I feel OK. I am extremely sore, of course, but there is no significant damage. Hips and feet and really stiff/sore, but that will fade in a few days.
Thanks to all for all of the support. More tomorrow.
Thursday, June 7, 2007
First 5k Race of the Season
I am racing my first 5k (3.1 miles) of the season on Saturday in Brownsville, KY. Many would look at the distance and conclude that a 3.1 mile race should be "easy" for a marathoner (26.2 miles). Hardly. In fact, in some ways, it is harder.
A marathon is siege; a long, epic struggle of Will vs. Physiology. Months of training, strategic diet, mental preparation, and travel planning go into it. Once the race begins, adjustments can be made for weather, course difficulty, or falling off pace. This is not so for a 5k. A 5k requires one to push to the edge of comfortability from the opening gun. It is a three-mile race on the razor's edge of oxygen deficit and lactic-acid overload. Fall off the edge, and a runner's optimal time is toast. The same is true if a runner does not push hard enough. No racer wants to finish feeling as if they had too much left in the tank.
In a marathon, the first 10 miles or so are spent conserving and holding back to ensure that there is enough in the tank to finish well. Many times, a 5k involves running past the red line too soon and languishing home with lungs ablaze and legs of lead.
Saturday, I will attempt to find that uncomfortable, yet sustainable, pace early and save enough to thunder home in record time. My previous best at this distance is 18 mins 20 secs. Last year on this course, I ran 18.24. As I wrote a couple of weeks back, this marathon training may have helped or hurt my 5k times. I feel that I am faster right now than I was last year at this time, but I will not truly know until Saturday.
The quest for a sub-18 min 5k begins. I will have 4 or 5 chances to do it this summer and this is the first. Please pray for safety and a good trip around the course.
A marathon is siege; a long, epic struggle of Will vs. Physiology. Months of training, strategic diet, mental preparation, and travel planning go into it. Once the race begins, adjustments can be made for weather, course difficulty, or falling off pace. This is not so for a 5k. A 5k requires one to push to the edge of comfortability from the opening gun. It is a three-mile race on the razor's edge of oxygen deficit and lactic-acid overload. Fall off the edge, and a runner's optimal time is toast. The same is true if a runner does not push hard enough. No racer wants to finish feeling as if they had too much left in the tank.
In a marathon, the first 10 miles or so are spent conserving and holding back to ensure that there is enough in the tank to finish well. Many times, a 5k involves running past the red line too soon and languishing home with lungs ablaze and legs of lead.
Saturday, I will attempt to find that uncomfortable, yet sustainable, pace early and save enough to thunder home in record time. My previous best at this distance is 18 mins 20 secs. Last year on this course, I ran 18.24. As I wrote a couple of weeks back, this marathon training may have helped or hurt my 5k times. I feel that I am faster right now than I was last year at this time, but I will not truly know until Saturday.
The quest for a sub-18 min 5k begins. I will have 4 or 5 chances to do it this summer and this is the first. Please pray for safety and a good trip around the course.
Friday, May 4, 2007
Marathon Recovery and Twitchy Fibers
MILEAGE LOG:
Monday: Off
Tuesday: 3 miles
Wednesday: Off
Thursday: 5 miles
Friday: Off
Saturday: 8 miles (projected)
Sunday: Off
Marathon recovery is a bit like a big dessert. Months of sweat, miles, and considerable pain culminate into one race. Hopefully, that race produces a desired result. If so, the recovery can be an enjoyable time of easy miles and loads of food. That is precisely what I have been up to this week in regards to training: resting sore muscles and weakened tendons along with consuming ridiculous amounts of high-carb, high-protein recovery foods.
The next race goal will likely be the Memorial Day 3k, which is three weeks from Monday. That will give me another 1-2 weeks of recovery, then 1-2 weeks to sharpen up with a few speed sessions and see how much my marathon training impacted my speed in shorter races. Certainly, all that running would make a runner faster at any distance, right? Well, that's not quite the case, biologically speaking.
A person has two general types of muscle fibers: "fast-twitch" (better for sprinting and shorter races) and "slow-twitch" (conducive to distance running). For most, the ratio is about 50/50, but elite sprinters could have as high as an 80/20 fast/slow twitch ratio. Conversely, some elite marathoners have 80/20 slow/fast twitch ratio. This seems to be determined genetically.
Research has shown that by marathon training, some fast-twitch muscles fibers can be trained to take on the characteristics of slow-twitch fibers. They only way to know an individual runner's ratio is to have a cross-section of their muscled taken for research. Even at that, there is not much that a person can do about it.
All this to say that training for the marathon could conceivable make a runner slower in shorter distances. I will find out if I have been made fast or slower within the next month in the upcoming 3k and the Summer Classic 5k in Brownsville (Edmonson County) in June.
Monday: Off
Tuesday: 3 miles
Wednesday: Off
Thursday: 5 miles
Friday: Off
Saturday: 8 miles (projected)
Sunday: Off
Marathon recovery is a bit like a big dessert. Months of sweat, miles, and considerable pain culminate into one race. Hopefully, that race produces a desired result. If so, the recovery can be an enjoyable time of easy miles and loads of food. That is precisely what I have been up to this week in regards to training: resting sore muscles and weakened tendons along with consuming ridiculous amounts of high-carb, high-protein recovery foods.
The next race goal will likely be the Memorial Day 3k, which is three weeks from Monday. That will give me another 1-2 weeks of recovery, then 1-2 weeks to sharpen up with a few speed sessions and see how much my marathon training impacted my speed in shorter races. Certainly, all that running would make a runner faster at any distance, right? Well, that's not quite the case, biologically speaking.
A person has two general types of muscle fibers: "fast-twitch" (better for sprinting and shorter races) and "slow-twitch" (conducive to distance running). For most, the ratio is about 50/50, but elite sprinters could have as high as an 80/20 fast/slow twitch ratio. Conversely, some elite marathoners have 80/20 slow/fast twitch ratio. This seems to be determined genetically.
Research has shown that by marathon training, some fast-twitch muscles fibers can be trained to take on the characteristics of slow-twitch fibers. They only way to know an individual runner's ratio is to have a cross-section of their muscled taken for research. Even at that, there is not much that a person can do about it.
All this to say that training for the marathon could conceivable make a runner slower in shorter distances. I will find out if I have been made fast or slower within the next month in the upcoming 3k and the Summer Classic 5k in Brownsville (Edmonson County) in June.
Monday, April 30, 2007
Derby Marathon Race Summary
When I started this blog, I addressed the question, "Why Run?" There are lots of reasonable answers to that query. Answering the question, "Why race 26.2 miles?", proves a bit more challenging. Honestly, for me, it is simply about finding my physical limits. Call me a glutton for punishment, deranged, or just plain stupid, but I find it fascinating and challenging to train my body for a test of endurance.
I was able to finish the Derby Festival Marathon in 3hrs 6 mins 42 seconds, which was good for 38th of about 1,100 marathoners. This was safely under my needed time to qualify for Boston '08 (<3.11.00). The primary goal was achieved. Furthermore, it appears that I avoided any serious damage. I am still pretty sore today, especially my shins, calves, hips, and hamstrings, but it is a "good sore." My armpits were simply raw on Saturday night and Sunday, but the fire is dying down today. All of these issues will fade in a couple more days. A couple of easy weeks of running should have me ready to tackle the shorter 5k and 10k races this summer.
My race strategy was to run a pace that 1) ensured a Boston QT and 2) gave me a chance at breaking 3 hrs if I felt good late in the race. As stated above, number one was accomplished. Number two? Not so much. From the opening mile until Mile 18, my average pace was 6.52. That is exactly on 3-hr pace. But, miles 14 (7.01), 15 (7.12), 16 (7.02), and 17 (6.58) in the Cherokee Park area took a lot out of me. I had built a small cushion in the first half of the race that would allow me to run the second half a little slower, but those four hilly miles used up my time cushion and most of my energy reserves. From that point on, maintaining 6.52 pace was out of the question. My legs got tighter and tighter with each mile. It became a test of simply running each step to ensure my Boston time.
Thankfully, my wife, son, and parents were there at the end to help get me to the car drive me around for the first couple of hours. I could not have done this alone due to cramps every time I tried to squat or stretch. But, by the time I finished my grilled fish, veggies, and cornbread at lunch in Elizabethtown (the cultural vortex of America), I was feeling much better.
Louisville did a great job hosting the event. Especially nice touches were the "Call to Post" by the Churchill Downs bugler, who will also do the call to post this Saturday at the Kentucky Derby, and the 9th mile inside Churchill itself. As we ran, a PA system was playing old calls of past Derbies. When I ran my mile inside the Downs, the call was Affirmed's win over Alydar in the 1978 Kentucky Derby. Affirmed was the last horse to win the Triple Crown. Pretty cool.
Thanks be to God for safe travels, a safe run, and a fun time. Thanks again to all who called, emailed, prayed for, and thought about me on Saturday.
No more marathons until late next fall (probably December). Now, it is time to rest for a few days, then focus on getting faster for the summer's shorter distances (5k, 10k).
I was able to finish the Derby Festival Marathon in 3hrs 6 mins 42 seconds, which was good for 38th of about 1,100 marathoners. This was safely under my needed time to qualify for Boston '08 (<3.11.00). The primary goal was achieved. Furthermore, it appears that I avoided any serious damage. I am still pretty sore today, especially my shins, calves, hips, and hamstrings, but it is a "good sore." My armpits were simply raw on Saturday night and Sunday, but the fire is dying down today. All of these issues will fade in a couple more days. A couple of easy weeks of running should have me ready to tackle the shorter 5k and 10k races this summer.
My race strategy was to run a pace that 1) ensured a Boston QT and 2) gave me a chance at breaking 3 hrs if I felt good late in the race. As stated above, number one was accomplished. Number two? Not so much. From the opening mile until Mile 18, my average pace was 6.52. That is exactly on 3-hr pace. But, miles 14 (7.01), 15 (7.12), 16 (7.02), and 17 (6.58) in the Cherokee Park area took a lot out of me. I had built a small cushion in the first half of the race that would allow me to run the second half a little slower, but those four hilly miles used up my time cushion and most of my energy reserves. From that point on, maintaining 6.52 pace was out of the question. My legs got tighter and tighter with each mile. It became a test of simply running each step to ensure my Boston time.
Thankfully, my wife, son, and parents were there at the end to help get me to the car drive me around for the first couple of hours. I could not have done this alone due to cramps every time I tried to squat or stretch. But, by the time I finished my grilled fish, veggies, and cornbread at lunch in Elizabethtown (the cultural vortex of America), I was feeling much better.
Louisville did a great job hosting the event. Especially nice touches were the "Call to Post" by the Churchill Downs bugler, who will also do the call to post this Saturday at the Kentucky Derby, and the 9th mile inside Churchill itself. As we ran, a PA system was playing old calls of past Derbies. When I ran my mile inside the Downs, the call was Affirmed's win over Alydar in the 1978 Kentucky Derby. Affirmed was the last horse to win the Triple Crown. Pretty cool.
Thanks be to God for safe travels, a safe run, and a fun time. Thanks again to all who called, emailed, prayed for, and thought about me on Saturday.
No more marathons until late next fall (probably December). Now, it is time to rest for a few days, then focus on getting faster for the summer's shorter distances (5k, 10k).
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