1:43:27 (unofficially) in today's running of the Marine Corps half marathon. A full minute improvement over my run in Charlottesville 4 weeks ago, on a challenging course.
Official results from Saturday's Charlottesville half marathon are in. Nice little bump in my finishing time...down to 1:44:27 for an avg. pace of 7:58 per mile. 147th place overall...out of 1,077 runners who finished the half. 3:00 improvement over my last race at this distance. Next up...the Marine Corps Historic Half on May 16.
Took my bite out of the Big Apple on November 1!
I had to wait to get this race in and my patience definitely paid off. Everything about the experience was off the charts!
The weather in NYC race weekend was near perfect. The few showers we had were mostly overnight and didn't interfere. The organization of this event from expo to finish line was remarkable! The NYRR deserve a LOT of credit for figuring out how to move 43,000 runners around without incident (at least none that this runner witnessed). My hotel was right on Central Park which provided easy access to those paths for warm-up runs, and a really short walk after crossing the finish line on race day.
Most importantly is the fact that the knee injury that interfered with the final weeks of my training didn't completely derail my race. While I definitely experienced discomfort during my warm-up runs and during the race, I think the rest I gave the injury in the days leading up to the race proved to be invaluable. That...and the new taping technique my Physical Therapist demonstrated with Knesio Tech Tape. That stuff is "da bomb!"
The bottom line is that NYC was my eighth consecutive sub-4:00:00 marathon with a finishing time of 3:41:29. This race also completed the U.S. portion of the World Marathon Majors for me. Only London and Berlin remain.
Of the eight marathons I've run, this was one of the more memorable. Every marathoner should put this race on his or her "to do" list.
Ran the first 20-miler for this training cycle on Saturday morning here in DC. It was an awesome morning...and I felt 100% as the run began...and as I worked through the first several miles.
Unfortunately...once I hit mile 15...things began to fall apart. My energy damn near dropped off completely! I've taken a second look at everything I did pre-run...and I honestly can't find an error. I had to fight damn hard to complete the last 5 miles...but I did it! 3:00:00 even...for an average pace of 9:00 per mile. Oddly, that's pretty much perfect for a training run of this distance...but the fact that I came "thisclose" to a crash and burn has me a little uncomfortable.
My conclusion is that I made the jump to 20 too soon. I went from 16 miles...right to 20. An 18-miler in between may have made all the difference. Won't make that mistake for the second and third 20-milers still to come.
Regardless of the struggle...it's ALWAYS good to knock off the first 20-miler!
New York...only 8 weeks away...
I've been assigned to the 5:30 AM Staten Island ferry on race day! That's an early call to be sure...but I hope that means that I'm in the first wave of runners at the start too.
I booked a hotel on the Upper West Side...only about 10 blocks from the finish line...but quite a hike from the ferry terminal. Looks like I'm responsible for getting myself to the ferry...which means jumping on the subway or grabbing a cab. Geez, I'm gonna have to get up early!!
I've been much more disciplined with my water consumption this training cycle, consuming a minimum of 100oz per day.
If you've ever wondered how much water you should be consuming during your typical day...here's a quick and easy calculator that can help:
According to that calculator...I should be consuming about 140oz of water a day!
I've started using True Lemon and some of the Crystal Light water flavor powders...and they really help. Sometimes...I just get sick of drinking water...and the added flavor really does the trick!
The fish oil supplements didn't work at all! The gel capsules were enormous and I wasn't able to deal with them. I tried puncturing them and ingesting just the oil...but that was just gross! I actually kept that routine up for about 3 weeks before I just gave up.
I've been told that I can find fish oil in liquid form if I search hard enough...but I haven't taken the time yet.
I've also switched my multi-vitamin to Centrum Performance. The tablets are smaller than the multi I was taking. I continue to supplement with Vitamin D as well.
One thing I've learned this Summer...is that I'm a much better coach and runner...than blogger!
Yesterday's 10-miler concluded a nice drop-back week...and week 16 of a 25-week training cycle. I'm giving myself credit for two speed work-outs last week, as I did a tempo run on Friday and ran all 10 miles yesterday at goal marathon pace or a bit faster.
Everything still feels good, and I credit the work I've been doing with a Physical Therapist. After some thought about the level of discomfort I experienced in the closing miles of the National Marathon in March, I decided to connect with NOVA Pain and Rehab to strengthen my legs to avoid a repeat in New York in 10 weeks.
The treatments and exercises have paid large dividends. Everything feels very comfortable, and I'm hopeful that the hills in Central Park at the close of the marathon in November won't suck the life out of me!
I'll start doing regularly scheduled speed drills this week in the evening at a nearby track after work. Honestly, I'm ready for the diversion. It will be good to focus on something other than base-building, and equally good to have a free morning during the week in favor of the evening track sessions. I expect to be joined by some of the runners from the DCFIT Training Team for the speed work.
Only 8 weeks of really strenuous training remaining, and I plan on getting three 20-milers in during the next two months. 16 this coming weekend...then the jump to the first 20-miler after that!
I've had an interesting experience with my shoes during this training cycle. A fellow coach recommended the New Balance 1224 to me a few weeks back, suggesting that they would provide more than adequate control for my pronation problem and that NB has a reputation for being a bieeter fit for runners who use custom orthotics. Since I was ready for new shoes anyway, I decided to give the 1224's a try.
The overall fit with my orthotics is definitely better and the shoe seems to provide sufficient motion control. The problem is that the N-Locks keep tearing.
I took the 1224's back to the shop when one of the locks tore only two weeks after I purchased the shoes. Since the 1225's had just come in, I went for the upgrade. Would you believe it!?!? Five weeks later...one of the locks on the 1225's ripped! The shop replaced my shoes again, indicating that they were sending the problematic shoes back to New Balance as defective. I've since been told that NB has admitted a problem with the N-Locks 1224's, but they thought they had addressed it with the 1225's.
Hey...at least I'm keeping my feet in new shoes t
28 miles this week...all of them run in a new pair of NB 1224's. These were recommended to me by another runner who over pronates and wears custom orthotics. NB has a reputation for working particularly well with orthotics...and I'd say that week 1 was a success. Shoes feel great!
I am a runner and a certified running coach. I have completed 9 marathons and 6 half marathons, but the greatest reward has been helping others achieve their running goals. My hope is that you'll read something here that will inspire you to take that first step.