Qualify GrampyQualify-Part XVII

FasterGrampyFaster

The last Lewis & Clark Marathon is history. The months of training paid off so it's time to sit back and relax.......

Well kinda.

Running 26.2 miles exacts quite a toll on your body. No matter how good you feel in the days after a marathon your body needs time to recover. That is what I have done the past week. I went for a couple of short runs to test my tight hip flexor and it wasn't until Friday that I felt significant improvement. It still is a bit tight with I first get up from a seated position but I expect that to clear up with a few mare visits to Dr. Rasch for some ART (Active Release Treatment).

Yesterday was the Chicago Marathon. It was a very challenging day for the runners. There is something about heat in Chicago that is just simply harder to deal with than elsewhere. I don't know if it is all the buildings and concrete, 45,000 runners or what.

My team did a great job under trying conditions. Paul & his wife Amy ran a 5:00:10 and 5:14:52; Mary ran her second marathon in 7 days turning in a 4:54:01. And Jaclyn, WOW ran 3:58:50. Ahhh sweet youth!

Our head coach, Kristen suffered in the heat, got heat illness began to black out and wisely decided to withdraw before her condition got so serious she would have to be hospitalized. It is a tough decision to make after over 20 weeks of training and preparation, she has my utmost respect for her effort and for her decision. As I have told my team many times: "Some days you eat da bear and some days da bear eats you." Damn bear!!

It is also common for marathoners to have a bout of depression after a race. Long hard hours and miles preparing for a tremendous challenge and suddenly in a matter of a few hours, it's over. The best treatment is to begin thinking of your next goal. Since, I have an overall long term goal I already had my next goal in mind.

It is a very short term goal. October 23rd will bring the Gumbo Flats Pumpkin Run. This is my "speed" race of the year. I run the 5k (3.1 miles) and this year my goal is to win my age group. The best I have managed in the past was a 3nd place finish. I have checked the past several years and the best time is 23 minutes. I feel that if I can run it in under 22 minutes that I should win. So for the next few weeks I will be doing shorter but faster pace runs. I'll throw in a bit of hill work to strengthen my legs which is always a good thing to build speed and some sprinting to increase turnover rate.

After the race on the 23rd I will spend November doing some cross training. Until training for the spring marathon begins on December 11, I need to work on losing some more weight, getting down to 150-155. Dropping my body fat percent and working on some strength and flexibility. It will be nice to have a change in routine.

I'll let you know how my speed run goes. Until then,

Eric

aka RunGrampyRun

QualifyGrampyQualify-Part XVI-10/05/2010

Yesterday the starting gun had just sounded we walked about 7 minutes from our start position to the actual starting line and we were off and running.

At this point of a marathon your biggest enemy is adrenaline. You heart is pumping with excitement, you are surrounded by hundreds of runners many of which are running much faster than your goal pace. A runners natural instinct is to not get passed. In these first few miles you can literally set yourself up for failure. Running a marathon is all about energy management. You only have so much to expend and if you blow out those first few miles you'll run out before the end. I drill into my team that we will have a strategy to meet our goal and if we stick to that strategy we will succeed.

I have mentioned that this season my team really stuck to the training program and my three runners Sunday continued to do so and stayed right with the pace that I was setting for them. We stayed within a few seconds of our goal pace of 10 minutes per mile. It was still chilly but the sun was up and when we were not in the shade it basked us with its warmth and energy. My gloves came off about 3 miles into the run.

Water/Sports Drink stops were plentiful and well manned. It only took a slight slowing of the pace to grab a cup, shout a thanks to the wonderful volunteers and move ahead. Drinking a cup of water while running is an interesting exercise. It is really easy to get a nose-full so you pinch the top of the cup closed and drink from the spout that you just created. It's still sloppy and messy, personally I am distracted by sticky fingers and face so I drink the sports drink, some of the water then splash the rest on my hands and wipe my face.

The day could not have been more perfect, it was warming up, we were running well. We would see some old friends, exchange a few words, give a high five and keep the pace. We ran strong, crossing over the river into St Charles. About mile 8 I noticed the port-a-potty station had no line so I sent the team ahead and made a quick port-a-potty stop.

You can lose a lot of time so it is important to watch for an opportunity for a stop. I was in, out and back running in less than 3 minutes. It is also important to be patient, knowing that you can make up for the lost time and catch your team if you just pick up the pace a bit. I caught up in about 2 miles and we were together again. However, I do think that they picked up their pace just a bit while I was behind, I'm sure just to make me work harder :)).

Annie, my first time marathoner had a small shoe problem about mile 11 so we stopped to adjust and re-tie her shoe then once again eased back up with Andrea and Mary. We were all careful to keep our nutrition intake steady timing it before water stops so it didn't sit in a lump in our stomachs.

By mile 1o we were beginning to pass runners, many of which had passed us early in the run. It was continued to be a bit crowded with the half marathoners still on the course. As we came into St Charles itself the crowds grew and the cheering was more frequent. Except for the cheers, "you're almost done" they were a great boost.

The course split at about 12.9 miles and we veered slightly to the right and ran past the finish line, we were half way there! Clock time was about 2:11, exactly half of our goal time. I heard my name, looked up and saw Maggie, my wonderful daughter-in-law and mother to my 2 grandchildren cheering me on. She had just finished the half in a time of 1:55:32. Congratulations Maggie!

Suddenly we went from nearly 8000 runners to under 800! The course was wide open and continued to be flat for the next 3-4 miles. Andrea was starting to feel a bit rough about mile 14 but hung tough. Seeing her husband and kids a few miles later seemed to help, she persevered and stayed right with us even as we entered the hilly part of the run. Again, energy management is key, we maintained a good pace but slowed slightly on the uphills, picked up the pace on the downhills using gravity for a boost.

At about 14 miles Mary, who has never met a stranger, struck up a conversation with a couple running their first marathon. They joined our little band and stayed with us for the remainder of the race. At about mile 19 we "officially" inducted them into the No Passing Zone team.

Mile 17 brought a Paul sighting. Paul one of our team who will run Chicago next week was there helping control traffic and taking some pictures. At mile 18.5 Edee another team member (New York City Marathon) directed us around a corner and helped us with some orange wedges, thanks again Edee that sugar boost really hit the spot!

At about 20.5 Mary needed to make a stop. We were back on the Katy Trail, level running again but somewhat loose traction which makes for some lost energy. The grind has begun!

Barry Magee, Olympic Marathoner, 1960 Bronze said:

"Anyone can run 20 miles. It's the next 6 that count."

While I don't take him literally, I agree that the last 6 make the difference.

Mary tried to catch up, probably a bit to quickly and couldn't quite get back up to us. She had handed off her water bottle to me so I looped back, checked on her and assured that she was alright went back up with rest of the team. I didn't have to loop back very far but catching up at that stage of the race took some much needed energy, I knew I must be careful.

This is the stage of the race that runners often "hit the wall". Glycogen supplies can get depleted, sugar levels can drop, and your legs begin to feel like they're made of lead. At mile 22 we had another aid station, I ate 2 GUs chased with water and added a sports drink for good measure. I was fueled and ready for the 4.2 miles to the finish.

Our time was right on target, if everyone maintained the pace we would come in right at our 4 hour 22 minute goal, if anyone had some "juice" left we could beat our goal time. About mile 24 Annie began to pickup her pace, I stayed with her, Andrea began to lag but assured me she was okay. Our new friends were hanging in there also.

At mile 25 a friend and half marathon coach had come out to help run us in, she was a welcome sight. I asked her to go back and run in with Mary.

Annie continued to run strong, I stayed a step or two behind her letting her set the pace. As we came off the Katy Trail onto the street we could see the finish line in the distance, we were nearing the end!

During our training we occasionally have to run an "out and back". That is you run past the finish area out for a distance, turn and run back to the finish. It is not a popular way to finish a long run. I have always agreed with our head coach and believe that it builds mental strength. I mention this because as we approached what I thought to be nearly the finish the crowds were "blocking" the road. Oh Crap! A left turn into a parking lot, right turn and run some more. Finally the 26 mile marker, only 2/10ths of a mile to go! Two more right turns and we are on the final straight away to the finish line.

As we made that first left, I began to make my move. Annie is a sweet gal, but I wasn't about to let her beat Coach Grampy! The picture was taken right at the 26 mile marker, we were neck and neck, she was smiling. I was, shall we say "focused".

One of my favorite running writers, Lola wrote: "The greatest asset a distance runner can have is a body with nothing left to give and a mind that believes otherwise." When I made the final turn and the finish line came into sight, my mind believed! I ran the final 0.2 at a 5 minute/mile pace. During his high school cross country career my son Mathew became known for "The Peters Finish" for his ability to go hyperspeed at the finish. I have always felt an obligation to live up to his example.

Here are the results for my amazing team (Note: PR = Personal Record)
Eric: 4:20:35 (PR) 6th in Age Group
Annie: 4:20:43 (1st Marathon & PR) 17th in Age Group

Andrea: 4:23:57 (PR) 22nd in Age Group

Mary: 4:24:37 (Tied previous PR) 19th in Age Group

And our honorary members:

Juli: 4:21:50 22nd in Age Group (Female)

Terry: 4:21:50 53rd in Age Group (Male)

I cannot express how proud I am of the No Passing Zone Team. I am certain that next week in Chicago Paul, Jaclyn and Mary will do us proud once again! And again on November 7th, Edee will wrap this season up with yet another PR

While this was "One Final Journey" for Lewis & Clark, it is not the end of my journey. More on that later.

Eric

aka RunGrampyRun

QualifyGrampyQualify-Part XV

Today was race day ....... well, that's all I got written Sunday after I completed what is to the last Lewis & Clark Marathon.

I have decided to go into some detail today to help my non-running friends better understand what happens just before and during a marathon. I request a bit of patience from my running readers. I'll break this into a couple of installments, here is the first:

Sunday, October 3rd, 2010

My marathon day began at 4:00 AM. It was a beautifully cool, crisp morning. There was a sky full of stars and a bright crescent moon lighting the sky. The temperature was just over 40* and I knew then that we were going to have a wonderful day to run a marathon.

Back in the kitchen, I cooked my breakfast: a 4 egg cheddar cheese omelet, a poppy seed bagel and a mix of orange and grapefruit juice chased with just 1 cup of strong coffee. I will likely burn over 4,000 calories before my day is done, I need good fuel. It was too early for the New York Times so while I ate I checked my email and text messages and other that a question on meeting time found that my team apparently had no questions or issues.


Saturday evening I had finished packing my drop bag with dry and warm clothes in which to change at the finish. My race number and GU gels which provide calories and vital electrolytes such as sodium and potassium, were attached to my fuel belt. That along with my hat, gloves & sunglasses were all in the car so they would not be left at home accidentally. Now it was time for the pre-race preparation. Contact lenses in, Body Glide applied in any potential friction spot, Nip Guards on and teeth brushed. It took only moments to dress, everything was laid out and ready. My Garmin watch went on the wrist and finally I pulled on an old sweater to keep me warm while waiting for the start. I am excited and apprehensive at the same time. Several deep breaths to focus and review my preparations, I have everything, I feel great, I am ready to go!


Leaving the house right on schedule at 5:30 I pickup up a friend from church who was to walk the half marathon. Dick is 74 years young having done his first half last spring told me on the drive that his goal is to complete a half marathon in under 3 hours. Wonderful!!


Pulling into the parking lot I never cease to be amazed at the logistics needed to handle over 8000 participants. Long rows of port-a-potties, with their interiors thoughtfully lit with glow sticks. Hand washing stations with plenty of cold water so we can at least start the race with decent hygiene. Several box trucks lined up to transport our drop bag miles from the start, across the Missouri River to the finish line. Lines of school buses waiting to take spectators from the start to the finish and later return both spectators and runners back to the starting line parking area.

It's 6:00 AM and my team is beginning to gather. We meet by the bag drop area and get to see many old friends that we haven't seen in some time. It is a great way to be re-united and re-connected with some of the best people in the world all there for a common purpose and with a common goal. We are there to challenge ourselves not just physically but also mentally, and whether it is 13.1 miles or 26.2 miles it is a challenge.

For the next hour 8000 people make one last port-a-potty stop. Most take some nutrition, GU's, Chomps, etc. Distance runners have a language of their own. Then some water to wash it down. The sky is lightening and we know it is time to make our way to the start area.


Big orange signs with black numbers beckon runners to line up according to their target pace per mile. My team walks over together and line up under the 10 minute per mile sign. Hugs and high five's abound, everyone, absolutely everyone is smiling, happy and ready to begin our quest, our journey. Faintly in the distance we begin to hear the National Anthem being sung, the one thing race organizers never do well is a sound system. Slowly the crowd quiets, hats come off, we turn towards the flag. As in any sporting event the cheer rises before the anthem is complete, the race is about to begin.



Off come the old sweatshirts, sweaters, or trash bags that have been keeping our arms and chests warm, they fall to the pavement giving us a carpet of warmth to begin our march to the start line. It will take our group just under seven minutes to get to the actual start line, that is when the electronic chip attached to our race number bib will activate our personal time and that is when our race begins!



For the next four hours our objective will be to put our left foot in front of our right. We will repeat that over forty six thousand times as we cover 26.2 miles. It sounds so simple, but that is far from the truth.


More tomorrow,
RunGrampyRun