2011 Rocket City Marathon

Here I am in my nice warm chair with a cup of coffee trying to recall the race. I have been compiling statistics and information since the race, but have just now been able to put it on this blog. This was my second time running this race. I had exceeded my expectations last year and had imposed pressure on myself to do better this year.  I qualified for Boston last year and this would be my goal this year. Boston qualifying was changed for the 2013 race, so I would need to run at least 4 minutes faster.  I decided to up the stakes and try to qualify for the next youngest age group. I would need 3:25:00 or better to attain this goal. I printed splits for both  3:30:00 (50 - 54) and  sub 3:25:00 (45 - 49)  finishing times.

The weather was similar to the 2010 race except the wind was out of the north instead of the south. It was a cold start and I did not want to wear extra clothes at the start, so I waited close to the last minute before walking down to the start line. Some people use garbage bags to break the wind. I may try this in the future. The wind was strong, but once in the crowd I was comfortable enough. I was wearing 2 layers of clothing as I had last year. I wore my Nike long-sleeve black shirt over a short sleeve performance top. I also wore my lucky orange toboggan and cycling gloves.

I had a good deal of practice running alone this year.  A couple of my mainstays did ironmans this fall and their training schedules did not align with mine. I had no one to run with at all at this year's race, so I would be running alone as I did last year. Training alone got me ready for the solitude of running by myself. Running with others can really help with the mental game. I had mostly trained a lone, so I knew how to face it alone. I have become adept at playing little games with myself to keep going and staying on pace.

As for as nutrition I used the Power Bar Energy Gels this year. They are easier to consume than the GU-Gels I used last year and I think they were easier on my stomach. I used the vanilla because they were caffeine free. I consumed around 10 Ritz Crackers about 30 minutes before race time and drank some water to wash them down. I think I consumed 4 gels during the race around 6 mile intervals. The distances varied, but that was my intention to consume one every 6 miles. I had printed the aid stations on my splits, so I could get them out and consume them before the aid station then get some water to wash them down. This worked well and I will add this as a standard practice.

When the race started I aligned myself with faster pacer groups, so I could bank some miles. My first few miles were pretty good for me (7:41 and 7:24). I knew that to get a 3:30:00 I would need to be under an 8:00 minute mile. My training had been done on gravel trails and I always run faster on road surfaces, so I had some confidence that I would be able to run a pretty good pace for the first 20 miles. And for the first 20 I was able to do this. Part of the mental game I played was to tell myself every mile I ran under 8:00 it gave me some leave way for later miles at more than an 8:00 minute pace. This worked pretty good at the half way point. Every mile under 8:00 minutes after the half way point would be extra insurance for attaining my goal. This drove me past that long straightaway around the half way point of the race, It is crazy long and seems to go on forever.  The race finally starts twisting and turning back north. Running blocks with turns is just easier on the mind than miles of straight road. Each turn is a separate objective or goal. It is much easier for me to get my head around.

The wind was in my face on the later part of the race. I started the chant I used last year a little earlier this year at around mile 19. I thought it might not be a good sign that I needed to start the chant earlier. "Drive through the pain" was what I used last year to focus and to keep my pace from falling off too much. I really did not stay with any packs in this race. I ran by myself and only spoke briefly to a few people. I did have a guy who got right behind me and stayed there longer then I felt comfortable. I guess he was drafting on me. There was a stiff wind in our faces.  I moved laterally and even tried speeding up, but he stayed there. I was glad when he finally passed me, but he stopped to get some food and then I got in front of him again. After a while here he comes again, so I started the evasive actions again and he eventually passed me.  I don't mean to be unfriendly, but riding my heels makes me nervous. Run beside me if you want, just don't hang around on my 6. If he had been an acquaintance, I would not have minded. He did not even speak to me.

Toward the end of the race I passed my friend Jon Elmore. He was having some kind of issues and walking through an aid station. I told him after the race it is always a good sign when I can pass Jon Elmore. I managed it last year also. He is really a great runner and if he is on his game, he finishes close to the top. Must be a Rocket City jinx on him. I believe mile 23 was my slowest pace at 8:31. After that I start to really try to push it back down. I could smell a good finish and it motivated me to push the reserve power button. At about mile 26 I realized I had a shot at a 3:25:00 and really pushed it. I finished that last .2 at a 7:20 pace.

I finished with a 3:25:00 gun time and a 3:24:53 chip time. 121st finish and 5th place in my age group. I was happy to have met/exceeded my expectations again this year. I had worried so about failing to attain my goals that I considered not showing up. My stomach had been out of sorts for the days preceding the race and I almost let this be an excuse for not to showing up. Fear of failure is my biggest mental obstacle. I was better trained this year then last and I was going to be very disappointed if I did not exceeded last year's finish.

My splits by watch and by Garmin. The Garmin was a little generous again this year.
7:41, 7:24, 7:16, 7:29, 7:28, 7:36, 7:28, 7:46, mile 9 and 10 =15:25, 7:29, 7:44, 7:41, 7:40, 7:40, 7:51, 8:01, 7:53, 7:51, 7:54, 8:13, 8:27, 8:31, 8:22, 8:21, 8:09,

Garmin
7:21, 7:18, 7:19, 7:24, 7:18, 7:29, 7:17, 7:48, 7:21, 7:39, 1:18 catchup, 7:26, 7:41, :07, 7:40, 7:38, 7:39, 7:50, 7:58, 7:44, 7:48, 7:49, 8:07, 8:19, 8:12, 8:06, 8:07, 8:04
Great race and maybe I will try to run it next year. The organizers do a great job every year.

Rocket City Marathon Training

My plan for tapering for the Rocket City Marathon is to run 20 milers alternated with 16 milers. I ran a 20 miler Saturday and a 16 miler today. I hope to run a 20 miler next week with one more 16 miler about 8 to 10 days before the marathon.

I managed a pretty good run today, but I slipped into some 8 minute miles. I had side stitches and lost my pacing and did not seem to be able to pick it up again. I did finally manage to pick up the pace and finish pretty strong.

Date: 11/17/2011 8:50 AM, Distance: 16.09 miles, Time: 2 hr 05 min 28 secs, pace: 7:48 min/miles. Miles by the numbers 7:34, 7:38, 7:43, 7:29, 7:42, 7:46, 7:54, 7:51, 7:53, 8:02, 8:09, 8:01, 8:04, 7:51, 7:45, 7:26, .09=7:15 pace

2010 Rocket City Marathon – Great Race and Great Day

Everything came together for me at this race and I had a great race and a great day.
Rocket City Marathon is a great race and the organizers and volunteers did an outstanding job.
Weather until lunch was great. Wind was at our backs on the last sections.
A sub 3:35:00 marathon was a best case goal and I was not sure I could obtain it. I had told others I would be happy with a Sub 4 hour race and I would have been happy with this.
Final gun time time was 3:33:56 and a 234th finish. This time will qualify me for the Boston Marathon.
Chip times: 1st 1:44:06 and 2nd 1:49:51, Overall Time 3:33:39

This was my first marathon length race (completed 2 ultras previously)
Preparation consisted of 20 mile long runs alternated with 16 mile long runs. I did a hill interval and a tempo also weekly. Running Dizzy 50K also helped (about 3 weeks out)
Friday evening I consumed my usual pre-race carb loading meal of a large peperoni pizza.
Had my pre-race hair cut on Friday. You can't run like Forrest Gump without the haircut.

I had decided to run in my old shoes. They just had 258 miles on them, but they had a considerably amount of wear on the tread. I received new shoes Tuesday and attempted to break them in with a 3 mile run, but they seemed to aggravate my mid foot. I decided I had to run in the shoes that brought me. It was a little chilly at the start and I wore my lucky orange toboggan. I chose to wear an under layer and my long sleeve Nike top. These proved to be very adequate for meeting my needs. My Nike shorts (actually a swim suit) had pockets which held my nutritional elements.

My nutritional needs during the race were met by 4 lime sublime GU Gels and 5 Ritz crackers. I ate a handful of Ritz as a pre-race snack. Wayne Heckler had given me some good advice about consuming the GU Gels. You usually need to wash them down with water or something. He told me he takes them out early and holds them. Aid stations can be on you and past pretty quickly, so I would take them out and hold them and even consume small amounts between aid stations. I alternated eating the Ritz crackers which provided some salt and prevented the GU Gel from upsetting my stomach. Eric Schotz had also advised me to try to drink some at all the aid stations which I did.

I printed out a pacing schedule for a 3:35:00 pace, but was unsure I would be able to finish the race anywhere near that pace. I considered several options at the beginning of the race. The guys I trained with were planning to run faster paces than a 3:35:00. I ran into a another friend who planned to run around a 3:40:00 pace. By the start of the race I decided to try to start with the 3:30:00 Nike pacer. I typically run faster at the start and bank time, so I was going to try to start at a 3:30:00 pace.

The race started and it took over 15 seconds to reach the starting line. I stayed with the pacer for a few miles, but it was to easy at this point to run faster than his pace. I just tried to keep the pace around 8:00 or better and followed the crowd. I knew with the 3:30:00 and 3:35:00 pacers chasing me I would know I was maintaining a good pace. The first 8 miles went well and I maintained a good pace. The outside of my left ankle ached a little during the first few miles and there was a little ache in my knee. These aches became less pronounced or were obscured later on by the white noise of my screaming calves and leg muscles.

The next 8 miles I was closer to the 8:12 per mile pace needed for a 3:35:00 race time. I ran with different people and just ran my race. I talked to a women from Birmingham who said she was shooting for a 3:35:00 finish. She and I stayed close until around the 12th mile. The bottom of my right foot was beginning to feel sore. I was afraid the worn shoes were going to be my undoing. As the race progressed the soreness seemed to abate. I was by myself at the halfway point and the wind was in my face. I new when we turned north it would be at my back and would provide some help in the latter parts of the race.

Around 17 miles the 3 hour 30 minute pacer passed me. Mile 17 was a slow mile, but I overtook one of my faster friends. He was having some leg pain. Passing him helped me mentally and I picked up my pace. The next 7 miles were hard and I was having some soreness and pain in my legs. Around mile 20 I past the second of my fast friends he also had some cramps. Again I was buoyed by overtaking him and picked up my speed. Around mile 21 I lost my lucky orange toboggan which I had tucked into my shorts. I had to run back about 25 yards to get it. A waste of time, but it was my luck toboggan. I was running slower now and the pain was a constant reminder that I may of run the first miles too fast. I developed a chant that seemed to help. I started vocalizing “Drive through the pain” over and over. When I did this I was able to maintain my pace and not slow down.

I was still within my pacing, but I had lost several of my banked minutes. The last several miles I was able to pick up my pace and even gain a little time back. The last 3.2 miles were a blur. I constantly chanted the phrase “drive through the pain”. I also utilized some advise that Wayne Heckler had given me. Try to reel in the runners ahead of you. This helped and I was running a good pace. The closer I got to the finish the faster I ran. The 3:35:00 pacer had gotten around me earlier, but I had him in my sites. I knew I was still within my pacing, so I was not worried. I passed the 3:20:00 pacer who had been slowed by cramping. I knew I was close to a sub 3:35:00 finish and I was not going to let it get away. That fact drove me to run faster and I felt like I was flying. Finally I made the last turn and I was able to overtake one more runner. I was able to sprint and end with a strong finish. (see Gamin data below)

Last 2 tenths data by Garmin satellite hits (last turn sprint to finish)
8:18, 6:38, 7:11, 6:03, 6:50, 6:38, 6:30, 5:46, 6:21, 6:20, 6:06, 6:53, 6:43, 6:30, 6:40, 6:27, 5:03, 5:15, 5:11

Great advice and preparation made this possible for me. This is my last race for 2010 and I cannot imagine a better end to this year's racing.

Garmin Auto Laps (the Garmin was generous and ended up .3 miles over)
Mile Laps:Garmin
1.7:51
2.7:30
3.7:29
4.7:38
5.7:37
6.7:49
7.7:34
8.8:01
9.7:52
10.8:03
11.7:51
12.8:03
13.7:59
14.8:09
15.8:08
16.8:16
17.8:21
18.7:38
19.8:11
20.8:34
21.8:13
22.8:36
23.8:56
24.8:44
25.8:27
26.8:14

Looking forward to the next few months and hopefully Black Warrior 50K and McKay Hollow will be my next races.