Dallas White Rock Marathon - Personal Record & Boston Qualifier!

Earlier today I had the fantastic experience of running the 2009 Dallas White Rock Marathon, and loved it!  My reasons:

• Beautiful course - especially around White Rock Lake.  I enjoyed the diversity between White Rock's nature and scenery and Dallas' urban landscapes;
• Great pacing groups!  The 3:20 group helped control my normal impulse to jack-rabbit the critical initial miles.  Though I could not hold onto the group past the two "Dolly Parton" hills at miles 19-20, I appreciated the group tremendously;
• Supportive Dallas spectators;
• The topography of the course provided a moderate - but not an overwhelming - challenge that added interest to the course.

During this marathon I managed to simultaneously accomplish five goals:

1. Personal Record with a 3:22:38 (by 3-minutes);
2. Boston Re-Qualification;
3. Marathon Maniacs Qualification;
4. Surpass 2009 miles during the 2009 calendar year!

5. Finish the marathon strongly (in the final six miles I passed 56 other marathoners, while only 3 passed me - link)

My pacing (not ideal, as I had a positive second-half split of 3:32):

• Through 10K @7:37 - perfect - running with 3:20 pacing group;
• 10K through Half @7:34 - minor mistake - too fast; ran a minute faster than the pacing group;
• Half through 20.1 Miles @7:52 - Ouch!  "Dolly Parton" hills were tough!  Unfortunately, I lost the pacing group in the distance;
• 20.1 through 26.2 Miles @7:51 - Kicked 'er in on the downhill stretch - feeling tired but in control.  Great support from Gloria, then as the clock ticked down I realized I'd just P.R.'d!

Factors which I credit for my White Rock P.R.:

• I was more diligent in following the KenyanWay program incorporating guidance provided by Coach Sean Wade.
• Losing weight!  Subsequent to my last P.R. at the Chicago Marathon two-months ago I'd lost five-pounds.  Importantly, I'd lost this weight not in muscle, but in fat.  Dr. Jack Daniels book and his VDOT correlations reveal the huge benefit of weight-loss to running performance (see this site for a great spreadsheet which simplifies the numerics).  Losing one pound of surplus weight translates - everything else held constant - to a predicted faster marathon time of one minute.  Adjusting for White Rock's two disadvantages - its hillier course and warmer temperatures - the correlation works as I believe a 3:20 would have otherwise been attainable.  Regardless, for both health and running performance reasons it's wise to lose those surplus pounds!
• My Newton stability trainer running shoes.

10K Uptown Park "Turkey Trot" - Great Experience & P.R.!!!

This morning I ran Houston's Uptown Park 10K "Turkey Trot", and again loved it!  The weather was perfect - temperature in the low 50's, sunny and clear.

I started-out well, with my initial mile, my slowest, at 6:50. From there, with the wind partially at my back the next two miles were my fastest - 6:37 and 6:49. Feeling strong, I turned-around, and held my pace constant the final three miles with a 6:51, 6:52 and a 6:51. Sprinting the final 0.2 miles I finished the race with a 42:34 time (6:49 average pace), which represented a 2-minute P.R., and placed me third in my 50-54 age group!

All in all, a great day!

Misc:

• Per Daniels' Running Formula this result shows my VDOT to be 48.3, predicting a potential Marathon time of 3:16!  Combining this incredible result with my recent Chicago Half Marathon result (which predicted  a full-marathon target of 3:19) I'm feeling more confident with the attainability of my 3:20 goal in the forthcoming Dallas and Houston Marathons.
• Another P.R. in my Newton shoes!

Chicago Lakefront 50K Race Report

This morning I had the pleasure of running the Chicago Lakefront 50K. It was a great experience, as the organizers did a fantastic job, the race participants were uniformly friendly, and the course truly unique and beautiful!

The race started at the historic 63rd Street Beach House, then continued north ~5-3/8 miles along Chicago's beautiful running/biking trail that is on park land between Lake Michigan and South Lake Shore Drive. At that point we turned-around, and upon then returning to the Beach House this completed one "loop" - of which there were three to assure the complete 50K distance. Since we switched back on numerous occasions we had plenty of opportunity to see and briefly interact with other competitors, both on the 50K and the 50-mile course. I found all of the runners to be uniformly friendly, which lent itself towards a very pleasant experience.

As regards my performance I'm very happy to report that I ran in 4:38:35 (a 8:58 pace), putting me in 20th place out of 209 finishers (top 10%), and 3rd place in my division. It was also a huge personal record - an improvement of 78-minutes versus my prior best 50K!  While I was obviously very happy with this result, I had run only two prior races of this distance, and both in Huntsville State Park (which presented a far greater technical challenge owing to their narrow dirt trails, hazards and elevation changes.)

As regards my race execution I must note that I'd once again fallen prey to poor performance -  specifically by running the first 10-mile loop far too fast which cost me in the final 21-miles of the course.

Reflecting on the key difference versus my much better executed Chicago Marathon performance (held three weeks prior), I attribute the Chicago Marathon's availability of numerous pacing groups - which take the burden off the runner in holding a consistent pace.

Nevertheless, a great day! I'm certainly glad that I ran the Chicago Lakefront 50K, and recommend the event highly.

Misc.:

• Another P.R. in my Newton shoes!

Alpine Races Half-Marathon

After Saturday's 20-mile training run at beautiful Moraine Hills State Park the following day I ran the Alpine Races Half-Marathon.

The weather was very good. Moderate humidity and temperatures in the 60's throughout. Despite the massive mileage run over the prior week I felt good through the run.

Having the benefit of my recent benchmark P.R. from the prior week's Chicago Half-Marathon I knew my ideal pace. Adjusting for my partial fatigue I dialed-in my goal 7:20 pace into my Garmin Forerunner 405, and tried to hang-on. By the fifth mile I knew that pace was a lost cause, however, so backed-down a bit.

I was able to complete the half in 1:38:35, a 7:31 average pace, which put me in 2nd place in my age-group! All-in-all, I was very satisfied with the race and the weekend - particularly as both runs provided me confidence going-in to the quickly approaching Chicago Marathon.

Misc:

• Per Daniels' Running Formula this result shows my VDOT to be 45.8, predicting a potential Marathon time of 3:25.
• A near P.R. on my Newton's.

Chicago Half-Marathon - 5-minute P.R.!

This morning I ran the 2009 Chicago Half-Marathon. It was a beautiful course, running largely on Lake Shore Drive, and overlooking Chicago's scenic skyline. The course started and finished in Jackson Park and showcased the south lakefront, the Jackson Park Golf Course and the Midway Plaisance on the University of Chicago campus.

I was somewhat apprehensive going into this morning's race, since I've only returned to running in the past three-weeks following nearly five-weeks rest to allow my left tibial stress-fracture to heal. Though the injury is 99% healed, as I'd noticed more worrisome twinges of discomfort while running on hard-surfaces (versus my vastly preferred dirt or gravel trails) I was concerned that the Half-Marathon's course run entirely on concrete might do me in.

Instead, I found no problems at all! I ran the course in 1:35:54, which was a huge 5-minute half-marathon personal record!  I credit, in part, my Newton training shoes, as I feel that they encourage me towards a more natural fore-foot and mid-foot landing that the heel landing style encouraged by my former favorite running shoe - the Brooks Adrenaline.

Results:
Thanks to the Sean Wade's Kenyan Way Training Program and my increased dedication to running, biking, or swimming daily I believe that I'm my best shape! I gauge this based on the nearly five minute P.R. achieved on today's run.

Lessons Learned:

1. Once again, pacing was a real issue for me - and my biggest area to show improvement in the future. While my result was fantastic, I risked a derailment with an initially far-too-aggressive start, and a resulting positive split in the back-half of the run. I believe that I let my fellow-runners drive me to a pace that was unsustainable, as I started very close to the front in Corral "B" surrounded by incredible runners (it was a bit reminiscent of my April Boston Marathon). I started miles 1-3 at a blazing 6:57 pace. Miles 4-6 were run at a more appropriate 7:18 pace, however the final six-miles were at a comparatively lethargic 7:26 pace. While I was happy to see that I had enough 'gas in the tank' to kick-in the final mile at a 7:15 pace I clearly lacked sufficient discipline to control myself appropriately in the initial three miles. I attribute my substantial P.R. nevertheless as due to my overabundance of training for a half-marathon course.
2. I believe that my Newton Stability Training Shoes kept my out of trouble despite my not completely having recovered from my prior stress-fracture. Despite the course's concrete surface I believe the Newton's inherent stress and impact reduction via landing on the mid and fore-foot versus the traditional heel-landing achieved this improved running stride.
3. I appropriately carbo-loaded the evening prior to the race, and the morning of. I stayed-away from anything unusual (lesson-learned from my earlier Palos Heights Half-Marathon).
4. I got to the race over an hour and a half in advance of the event, which allowed me plenty of time to attend to my needs, find the bag drop-off area, and actually warm-up for the race (something I unfortunately very rarely do).
5. I listened to an excellent mix of New Age music on my iPod Nano, which allowed me to stay somewhat relaxed throughout the entire event (I shudder to think what my initial three-miles would have been had I been listening to a hard-driving rock mix!)
6. I made much better use of the water stops than any prior run. Instead of slowing to a near walk (a bad habit I've gotten into, particularly in marathons) I instead managed to snag a Gatorade cup, followed by a water cup without any slow down. Since the temperature was in 60's I didn't need to imbibe deeply of the Gatorade - just a swig or two was sufficient. With the water I tossed it over my head providing much-needed cool-down, and allowing me to maintain my strong pace despite the powerful sunshine (the sky was clear throughout the race).

Finally, I happily noted afterwards that Dr. Jack Daniels' highly respected running formula for race predictions, this half-marathon result translates equivalently to a potential full marathon of ~3:19:40! Extrapolating this half-marathon performance and my recent 4-mile run suggests that with proper conditioning I should be able to achieve a further 13-minute improvement in my full marathon time! This is great motivation for the Chicago 2009 then Houston 2010 marathon training.

Results:
Age: 20/373 (top 5%), Males: 444/5794 (top 8%), Overall: 512/13519 (top 4%) 7:19 1:35:54.

Misc:

• Another P.R. on my Newton's.
• Per Daniels' Running Formula this result shows my VDOT to be 47.3, predicting a potential Marathon time of 3:19!

Palos Heights Half-Marathon Race Report (and P.R.!)

This morning I ran the Palos Heights "Running for Kicks" Half Marathon. Despite being a simple out-and-back course it was very scenic with nature preserves for 90%+ of its length, was relatively flat but with gentle rolling hills. With my time of 1:39:14 I achieved a fantastic (+5 minute) P.R. - despite losing nearly 2-minutes with a critically needed restroom break in the 11th mile! All those extra training miles paid-off!

The weather this morning for the race was absolutely perfect - low 50s with minimal wind, clear skies and low humidity. The runners enthusiasm was evident as we cheered loudly for the beautifully sung national anthem, then quickly led-off westwards past the start line.

My first half of the run was at a blazing - and in retrospect too fast a pace at ~7:15. After partially fatiguing near the half-way point I slowed in the second half to ~7:35.

I attribute my unscheduled - and extremely urgently needed(!) - bathroom visit to my inappropriately experimenting prior to the run. I had drunk two 12-Oz. Starbucks coffees within 30-minutes of the race, where-as the most coffee I'd previously drunk so close to a race was half that amount. Additionally, 10-minutes prior to the run I foolishly consumed half a Cliff Shot Block packet of a flavor (Cola) which I'd never previously tried. I'm not sure which of these items were the cause of my intestinal travails, but this marks an important lesson (re-)learned - don't experiment before a race! Fortunately this happened in a race where the two-lost minutes were not critical to the outcome.

Finally, I happily noted afterwords that even without attempting to adjust for the bathroom break, per Dr. Jack Daniels' highly respected running formula for race predictions, this half-marathon result translates equivalently to a potential full marathon of ~3:26. Both Daniels' half-marathon and 10K formula predicts that with proper conditioning (which evidently I'd been lacking in my prior eleven marathon efforts!) I should be able to achieve a further 6-minute full marathon improvement. This will be great motivation for the Chicago then Houston marathon training (but in the next three weeks I'm first going to minimize my running miles so-as to allow my chronic right Achilles tendinitis an opportunity to fully heal.)

Boston Marathon Race Report!

The Boston Marathon is the best since...
I rank Boston as the best U.S. marathon (followed by Chicago then Houston) since entrants are required to demonstrate a prior marathon time sufficiently fast to qualify them by their extremely strict requirements. This selectivity - excluding 90% of all marathoners - results in Boston runners being honored by the running community generally, and by race spectators in particular.

The famous "Heartbreak Hill" is merely one of several tough hills found on the Boston course - all inconveniently situated between miles 17 and 21! The course is beautiful, starting in rural Hopkinton, and concluding in downtown Boston - passing extraordinary sights and hundreds of thousands of cheering spectators. It is extremely well organized, and the area truly open their hearts to the runners.

Specific to this run:
I had an absolutely fantastic first Boston marathon experience! After being dropped off by my friend in Hopkinton I was fortunate through his wife to be provided a "VIP" pass which allowed me access to the Hopkinton middle school and most importantly their indoor restrooms - a huge treat versus the alternative of long queues for the outdoor Port-A-Potties!

Other than the head-wind the weather turned out to be very good, as the temperature was in the low to mid 40's and the skies were clear. The only problem was the strong and consistent head-wind of 10 to 15 miles per hour.

While my personal results were a bit disappointing, with less wind and better hill training I'm sure I'll have a better outcome next year. My overall time was 3:50:30 (8:47 pace), worse than I'd hoped via my recent P.R. at 3:32:17 (8:06 pace). Encouragingly, my half marathon time was 1:46:30 (8:07 pace), and my strength was very good. Nevertheless, I'd squandered energy averting and fighting the wind, and with on-set of the hills in Newton my second half deteriorated severely to 2:04:00 (9:28 pace). However, considering my prior Achilles tendonitis that prevented my training adequately on hills, and especially after adjusting for the head-winds* I'm generally satisfied.

Amongst the high points of the Boston Marathon experience were:

• My wife and daughter leaving me recorded motivational messages on my e-mail the evening before the race. I copied these - unlistened to - on my iPod, where they played just just I needed them the most - at the start of the race and while struggling with Heartbreak Hill!;
• The UNBELIEVABLE support and cheering along the course;
• The incredible management of the Boston Marathon by its officials and volunteers. Especially nice was starting with others who ran at my pace, which prevented the normally frenetic running around other slower runners;
• Enjoying dinner Saturday night with several fellow Houston running friends, and seeing most of them Notes:

1. *On page 282 of the linked reference a recent study demonstes that a 10 MPH head-wind requires a 5.5% increase in energy utilization. As energy expenditure is linear with running velocity (reference Table 8-6 on page 281), but is ultimately limited by the runner's physical condition, any runner facing a 10 MPH head-wind must slow by 5.5%. Thus, my 3:50 result equates roughly to ~3:38 on a still-wind adjusted basis.

2009 Texas Independence Relay

This weekend with 11 friends I had the pleasure of running the 2009 Texas Independence Relay event, which is appropriately described as "The Mother of all Relay Races" as it's 203 miles long and stretches from Gonzales to the San Jacinto Monument southeast of Houston! This event (http://www.texasindependencerelay.com/) drew well more than 150 teams, and was an absolute BLAST!!!

I ran three of my intended four legs for ~16 miles, and really enjoyed the camaraderie of the team throughout the weekend. I felt immense pride as our final runner sprinted to the monument at the end of the second day, and relaxed completely with the team as we celebrated our accomplishment. This event is totally different than running any individual race event I've ever run, since the pride that we felt was directed towards our combined accomplishment. See our uploaded video here.

My only frustration is the slow rate of healing of my Achilles tendinosis, which I discovered to my chagrin continues to haunt me as I neared the end of the first of my five-mile segments. Owing to the subsequent worsening of the condition, and worries about whether I can run the April Boston Marathon scheduled pulled out of my previously assigned fourth five-mile segment, and was very appreciative and gratified that my teammate Dave, back-stopped by Janet, filled in for me.

I'm extremely frustrated knowing that I could have avoided the Achilles problem from developing initially by: 1) NEVER doing speed work on a small (1/8th mile) indoor non-banked track (I should instead simply have simply done the treadmill, which despite its mind-numbing boredom-inducing nature would have been a far better alternative to the frustration I've suffered instead); 2) NOT ignoring the Achilles pain initially, i.e. I should obviously have appropriately rested and begun self-treatment on the first sign of injury, versus largely ignoring the problem .

Oh well, live and learn! Meanwhile, I've found two GREAT links providing excellent treatment guidance for this Achilles condition (which I'm following) at: http://www.mckinley.uiuc.edu/Handouts/achilles_tendinitis/achilles_tendinitis.html and http://achillestendon.com/

Post-run update: The total time for the DOGs 203 mile run was 28:12:55, and average pace of 8:20.9. We finished officially 41st out of 151 finishing teams. This represented a bit of a set-back as the DOGs last year accomplished 27:36:00, a net slow-down of about 36-minutes. My three legs (all of which were affected by my Achilles): 







The TIR 2009 overall results can be seen at this link.

Houston Marathon - 11-minute P.R. and B.Q.!!!

I qualified for the Boston marathon on this race by running 3:32:17!!! This SMASHED MY PRIOR P.R. BY 11-MINUTES!! I thank my support team (wife, daughter, friends) for supplying me much-needed eGels, Succeed Electrolyte Caps and water at miles 4, 16, 18, 22 and 25!!

Summary of my pace, by mile:
Mile Avg. Pace Delta Pac
6.21 0:07:56 0:07:56 Ran with Karen - a bit too fast, and ahead of 3:30's (0:49:20)
13.11 0:08:03 0:08:09 Slowed down nicely to run behind 3:30s as I'd planned (1:45:31)
18.64 0:08:02 0:08:01 Maintained pace nicely (2:29:54)
26.22 0:08:06 0:08:14 Started to lose pace due to muscle weakness in right upper leg. Nevertheless, I passed FAR more people than passed me. Passing weakness in right thigh muscle, which worked out (Net 3:32:17, Gun 3:33:04)

Factoid - Between mile 18.6 and the finish I passed 177 runners, and only 9 passed me!! This confirms my intuition, but it is great to see the numbers.

Official Race Results: Time: 03:32:17; Age 50-54: 44/480 (top 9%); Male: 488/3509 (top 14%); Overall: 571/5406 (top 11%)