His Brain is Squirming Like a Toad - California International Marathon - 12/5/10

I was snoozing in the early morning before the California International Marathon (CIM). Suddenly, I heard the morning business report broadcast over the speaker system in our hotel room. At first I thought: 'Well, that is nice, I guess this is mostly a business hotel.' Then I thought: 'Hey wait a minute, somebody messed-up. Lots of people won't appreciate that. It is too early on a Sunday morning.' Suddenly, it occurred to me that I was probably confused and the sound was the bedside radio alarm. I raised my head to look at the time. It was about 4:15 AM. 'Wait, the alarm is set for 4:30. What is going on?' Oh, I just dreamed that. Well, it was close enough to 4:30 that I got up and started to get ready. That is how my marathon day started.

This Race has Jack Daniels

My support crew and I left THE CITY Saturday morning and arrived in Sacramento a little before lunch. The hotel we stayed at is next to a mall. We rejected the food court and stopped at the River City Brewing Company for lunch. BBQ pulled pork calzone. It was pretty tasty. Next, we headed to the race expo to pick up my race number.

Looking over the race materials the week before the event, I saw that this race has Jack Daniels. Not the whiskey at the aid stations along the course. It was Jack Daniels PhD, the exercise physiologist, as the keynote speaker. I am a big fan and have never heard him speak. So, I wanted to attend. We worked our way through hotel and race registration just in time to attend. The talk was a nice, compact two-hour summary of his training and coaching methods. Since part of the approach is quantitative, there were lots of graphs. My support crew started to fade.


After the talk, we went back to the expo so that I could buy a bus ticket. This is a point to point race. It starts in Folsom, about 26.2 miles away from the finish. For $10, the race organizer will transport a racer to the start. Buses leave from a central bus location at the headquarters hotel and, on a more limited basis, from some of the other hotels, including ours. The buses were scheduled to leave between 5:00 and 5:15 a.m. That gets the runners to the start line about an hour before the 7:00 a.m. start. Perfect for my pre-race routine.

When I received the race organizer's last race update e-mail I noticed that all the runners in the photo were bundled up for cold temperatures. In addition, the weather report was predicting showers for race morning. I bought a pair of running gloves for the race, dressed in layers and dressed with the idea that I would probably get soaked by rain. It rained off and on for Saturday and rained overnight before the race.


When I went out to wait for the bus, everything was wet, but there was no rain. The same was true when we got to Folsom. On top of that, the biting cold I had expected (well, at least biting cold for California) was not present. In fact, the weather turned out to be much better than I anticipated: no rain and moderate temperatures. The roads were wet for the entire race, probably meaning that humidity was near 100%. The only "sprinkles" were the water off of other runners' shoes.  I put much of the extra gear I had brought in the sweats bag to be retrieved at the end of the race. 


The Race Plan

I did a slow jog around the block near the start to loosen-up. Running the race at less than threshold pace, I decided that the first two miles of the race would be the warm-up. I lined-up 10 - 20 feet from the start line and found the 3-hour pace group.


I had wavered between a goal of a 7:00 minute pace or a 3-hour time (approximately 6:52 pace). In the end, I decided that all times over 3 hours are about the same, so I should aim to break 3 hours. If I actually had a 3:05 in me but dropped to 3:07 or 3:08 or 3:10 because I was too aggressive at the start, so what. If I go for and get the 3:05, I would be left wondering if I could have broken 3 hours.

Before leaving THE CITY, I bought half a dozen bagels at The Bagelry on Polk Street. My race morning breakfast was two bagels and coffee.

Conventional wisdom is that dead even pacing produces the best marathon results. I accept that. I am not good at setting and maintaining an even pace. So, the pace group is the way to go. It also has the added benefit of the group dynamic. Markham M. from the Pamakids gave me the most awesome 3-hour pace tattoo, further simplifying the pacing. I would try to stick with the pace group as long as possible. I would evaluate at mile 20. At mile 22 or 23 I would decided if I had more in me and pick up the pace, if I could.


Just before the start, I slowly ate a package of energy chews I had received in a goody bag for another race. I took three Clif Shot energy gels with me. The plan was to use them at 7 - 8 miles, 13.1 - 15 miles and 20 miles. There was GU at the aid stations toward the end of the race and I figured I could pick-up one or two additional packets, if I felt so inclined. I planned to take water on the course at every aid station where I could get it. There are 18 aid stations. So, even if I missed a couple, that should be plenty of water for a race in December.

The Race

The start of the race was crowded and the first few miles were congested. I actually have much less to say about the running of this race than usual. My focus was on the pace team leader. I wanted to be where he was on the road and more or less match his pace. Usually, I am scanning the road to avoid other runners and set an efficient line. I am calculating times in my head. I am monitoring my breathing and muscle fatigue. All of this makes me much more attentive to what is happening. It also helps to minimize mental lapses. None of this was necessary.


Start to the Half (13.1 Miles)


Unless you are running over your head, the first half of a marathon is a social event. For the first few miles, this race was crowded and it took some attention to avoid other runners, avoid road hazards obscured by the crowd, keep sight of the pace group and hold the correct pace. After that, I settled-in, put it on cruise control and visited with other runners. Markham was also with the group and we checked-in with each other as the race progressed. Shortly after the first marathon relay exchange point another Pamakid runner sped past us so fast I did not know who it was. I turned to Markham and asked. He said it was Andy C., the club president.


Half to 20 Miles

This is where the runners start to get more serious and the socializing dies down. Just after the half, the pace group leader encouraged everyone to evaluate their pace. For those who felt good, this was the time to slowly push a few seconds faster. Over the next two or three miles I noticed a few members of the group slowly move ahead. That was not my plan. I stuck with the group. It was probably around 18 miles that I started to feel fatigue in my legs. Nothing serious, but it was there.


20 Miles to the End (26.2 Miles)


Mile 20 is where the real race starts. It is also thought of as "the wall." The race even had a large, inflatable "wall" to run through. This is the point where the risk of a "bonk" starts. I was tired, but felt fine. My head was clear and my muscles were still responsive. Roughly a 10K to go. I did not feel it was time to consider a faster pace and would wait to see how miles 22 and 23 felt.


At both miles 22 and 23 I felt that I was starting to lose it. My best strategy was to keep the goal pace and take my cues from the pace leader. I was struggling to keep pace with the pace leader and fell 20 - 30 feet behind him. I kept pushing, but abandoned the idea of going faster. We were onto the city streets of Sacramento and I was watching the number streets to gauge how close I was to the finish.

Around Mile 25 I heard someone yell my name. I turned to see Malinda W. from the Pamakids. I went back to do a fist bump with her. That was probably a mistake. My legs were shot. I had to put in a surge to close the gap to the pace leader and I started to feel I would not make 3 hours. Once this thought sets in, your brain starts to work to avoid a catastrophic collapse. I was having even more trouble keeping the pace leader in sight. Then, Denis G. from the Pamakids shouted from the crowd of spectators.  He asked how I was doing and encouraged me to pick up the pace. That exchange jolted me out of my coma and I pushed my legs to go faster. I could feel the extra strain and I was surprised I had the little extra in me. That was just what I needed to finish strong.

As I rounded the corner to the finish, Denis shouted that I was doing great and on my way to a strong finish. I saw the clock at about 2:59:40 and pushed as hard as I could. I passed the pace group leader. I made sure not to let up until I was past both sets of timing mats.  I think the last time I saw before the mats was 2:59:55. I figured I was below 3:00, but it was too close to be 100% certain.


The backs of my legs (calves, hamstrings and glutes) were in full revolt. My quads were also sore, but not like my calves and hamstrings. I saw an enthusiastic Kenley G. just after the finish chute. He had run his third sub-3 hour marathon of the year. Pretty impressive.


Post Race

As I exited the finish area, my support crew met up with me. My post race plan was to use a recovery drink as fast as possible. My support crew had a large bottle with a double dose of Endurox R4. This drink has a patented 4:1 ration of carbohydrate to protein. It is supposed to optimize glycogen replacement and protein synthesis after a long, hard workout. I drank this on the way back to the hotel. I was slightly nauseous. So, it took the entire walk to get it all down. I was not in the mood for any other food.


At the hotel, I showered, packed and then took a 10 - 15 minute rest/snooze. After that, I felt good enough to drive home. It rained along the way. Once we got back to THE CITY, the nausea had subsided. I was hungry and starting to get light headed. We stopped at the store.


Officially, I finished in 2:59:58 gun time and 2:59:49 chip time. This race had a marathon registration limit of 7,500. I came in 288 out of 5877 finishers and 9 out of 212 in my age group. My age graded score was 81.19%. Oh, and I also have a Boston Marathon qualifying time. Although, Boston for 2011 was sold out before I even started this race.


CIM also has a marathon relay of 1,000 teams (4,000 runners). The Pamakids had six teams, I think, and did very well in the various categories.

You may recall that it was the PA/USATF Grand Prix Series that led to my running this marathon. My goal was to break the top ten in the seniors (50 - 59) competition. After CIM, I gained one additional place and finished the series in seventh place.


Observations


In hind sight, there is really nothing I would change about this race. I was happy with the training plan. To the extent I had problems in training, they helped me to avoid the same problem in the race. I would have liked two or three more long runs. However, as I have commented, there is the risk that more long runs would have resulted in over-use injuries.

After the training experiments, I though the fluid and nutrition plan for the marathon worked well. I did not bonk in the race. Other than an expected muscle revolt after the race, my head was clear and my muscles had not shut down. I was also satisfied with the pacing. Most miles fit neatly into a 5 second +/- band around the 6:52 goal pace.


Since I never change just one variable at a time, it is hard to know for sure how much a particular change helps or hurts. I think the Endurox R4 was very helpful. I recovered from the race faster and with less muscle soreness than expected. Partly as recovery and partly owing to a business trip, I did not run from Monday through Friday after the Sunday race. I carefully resumed my typical running schedule on Saturday.  I felt that most of the immediate effects had passed after two weeks. Headed to the three week mark, I am still recovering carefully and will slowly try to build back to my normal mileage and intensity.


A three hour marathon at age 55. How cool is that?

The Last Train[ing from] Home*

THAT IS IT.  The training is over.  The taper is over.  It is time for the California International Marathon (CIM) from Folsom to the State Capitol Building in Sacramento.  This is the last in my fall training update series.

Week 4: (11/8 - 11/14) This week included the Clarksburg Country Run Half Marathon.  I treated this as a train-though race, so the changes to my normal routine were minimal.  The tempo run on Wednesday was reduced from 22 minutes to 2 miles.  The Saturday group run moved from Golden Gate Park to the Golden Gate Bridge, resulting in a shorter Saturday run.  The half marathon, with the warm-up and cool down, was the long run for the week, totaling 16.6 miles.  Owing to the shorter long run, the week totaled 41.5 miles.

Week 3: (11/15 - 11/21) This is the last week of regular training before CIM.  The fitness room in the building where I live closed down to resurface the pool deck and to perform pool maintenance.  This is not the time to alter my training routine.  So, I signed-up for the fitness club that is located in the Fairmont Hotel, just down the street.  This club is run by Club One, which has several other locations in the area, including one near my office.  Monday and Tuesday were my first visits.  Wednesday and Thursday I was in Monterey on business.  I managed to include a ten mile run along the coast on Thursday (click on the link to see the route).  On Saturday, it rained early.  So, I skipped the group run and went back to the gym.  Sunday was my last extended long run.  It rained over night, but had broken-up by the morning.  I did not want to do another long treadmill run.  So, I took my chances at Lake Merced.  I was hit by a 20 minute shower and two five minute showers in a 2:52, five loop run (22.5 miles).  The long run went well and I felt fine, but tired at the end.  Every long run is better than the last one.  If I had two or three more, I would be more confident.  The risk, though, is that overuse injuries will start to crop up.  So, there is no guarantee that more runs would be better.  The total for the week was 50.6 miles.

Week 2: (11/22 - 11/28) This week included Thanksgiving.  I reduced the running from five days to four.  In place of the tempo run, I am doing marathon pace segments in the shorter runs.  The plan is to reduce the volume, but maintain some intensity to keep the legs fresh.  Another rainy Saturday morning, so I went to the gym.  Sunday was my favorite 10 mile long run to Fort Point, under the Golden Gate Bridge, and back.  Total mileage for the week of 27.7.

Week 1: (11/29 - 12/5) Three days of moderate running and the race on the last day of the week, Sunday.  Each day leading to the race was a 5K run.  Two days had one mile at approximately marathon pace (6:49).  The total for the week, with the 26.2 mile marathon, will be 35.5 miles.

The Race: (12/5) The marathon starts at 7:00 AM, pacific standard time (10:00 AM on the East Coast).  My race number will be 1409.  The race organizer reports:

 "Live runner tracking will be available again this year and will be much improved. A prominent link will be posted on the front page of RunCIM.org to access the tracking system."

The event website is www.runcim.org.

The live tarcking page is http://www.flashresults.com/2011_Meets/CIM/.

Here is what I should hit if I am going to make 3:00:00 for the marathon.

5.9    0:40:30
13.1  1:30:00
20     2:17:18


*(Pat Metheny - Last Train Home on YouTube)

Clarksburg Country Run Half-Marathon - 11/14/10

CLARKSBURG WAS A TRAIN-THROUGH RACE, on the way to the California International Marathon (CIM).  That means that I did normal training before and after.  For a goal race, I would generally reduce and adjust training leading into the race to maximize my potential in the race.  This was also my first race in a new age group, but it is a highly competitive Pacific Association/USATF event.  I decided that even in my new group it was unlikely I would finish in the top three.  Consequently, it was not worth interfering with the marathon training.

Eagle Butte High School Talons and
DSE Members Headed to the Bridge



I went to the regular DSE Saturday run the day before.  It was moved to the Golden Gate Bridge, where we met a high school cross-county team visiting THE CITY from Eagle Butte High School near Medicine Hat, Alberta, Canada.  As one of their experiences in THE CITY, the group wanted to run the bridge with a local running club.   We met at a parking lot that is on top of the bluffs, but a little below the bridge.  I had the privilege of leading the group over the bridge.



Bridge Run at the Turn-Around in Marin


Clarksburg is an unincorporated community in Yolo County, south of Sacramento.  It is about a two hour drive from THE CITY.  The area was settled in the mid-1800's.  It was, and still is, primarily an agricultural area.  Wine grapes must be the crop that pays the best now since that is mostly what I saw planted.  The area had a sugar mill that was built in the 1930's and closed in the 1980's.  It now sits awaiting redevelopment.  The community is on the banks of the Sacramento River.  The population is a few hundred.  Without established borders, estimates vary depending on the area included. 

The race is held at Delta High School, part of the River Delta Joint Unified School District.  It benefits community groups that volunteer for the event: Boy/Cub Scouts, soccer club, schools and fire fighters.  The event includes three races, a 20 mile race (9:00 AM), the half marathon (9:20 AM) and a 5K race (9:35 AM).  There is also a two person relay in the half marathon.

I left THE CITY a little before 6:00 AM and arrived in Clarksburg about 8:00 AM, after the usual confusion with a Google map.  I met a few other Pamakid Runners who had made the trip and went out for a warm-up to the one mile marker and back.  I watched the start of the 20 mile race and then started to prepare for my race.

My goal for this race was to try for a more even pace than I had for either Humboldt or Napa to Sonoma.  Other than pacing, I did not have any experiments for this race. 

The starting announcement was made and we were off.  Like many races, this event used chip timing for both the start and finish.  That means that all of runners must pass over the starting mats and this resulted in an initial crush of runners who had to funnel through the constricted start line.  Within a couple of minutes things opened up and I was able to run the pace I wanted.

Mile 1: There is a right turn at about half a mile.  The only noticeable hill of the race, and it is not much, is about three-quarters of a mile into the run.  I was a little late hitting the watch and it shows 6:17, but it was probably more like 6:09.  Too fast.  Based on how I felt, I decided that a pace between 6:20 and 6:25 would be a good goal.  

Miles 2 - 3: There are three left turns in this stretch.  Mile 2 comes in at 6:06, but that is short.  Between Miles 2 and 3, we start to pass the walkers and slower runners from the 20 Mile race.  Mile 3 was 6:19.  Right about where I want to be. 

Miles 4 - 6: Shortly after Mile 3 there is a right hand turn and there are several right hand curves.  At this point, the 20 Milers ended up changing my approach to the course.  I was with a group of two or three other runners.  I was more to the center of the road.  As we approached a curve I put in a surge to get in front so that I could set my line on the edge of the road inside the curve.  As I pulled into position just before the curve started, I encountered a group of the slower 20 milers who were where I wanted to be.  I had to quickly pull back toward the center of the road to pass them.  This happened again a short time later.  I realized there was no point to trying to run an efficient race on the tangents and insides of the curves.  I would simply be weaving back and forth, using more energy than running a less efficient line in the middle of the lane.  For part of this stretch I also had a group of four 20-something women drafting just behind me.  We went through a water station and I accidentally fumbled the water, which splashed on one or two of them.  They sped up and got in front of me.  I then drafted off of them for half a mile to a mile.  After that, they pulled away.  The lesson for a follower is to be careful when drafting through a water station.  The miles were 6:18, 6:25 and 6:23.

Mile 7: This mile has the 180 degree turn around.  After Humboldt, I was determined not to lose time here.  I pushed going into the turn and attacked it.  The time was 6:23.  Right in the range I wanted. 

Miles 8 - 9: I am starting to get tired and need to push to keep on pace.  Around Mile 8 I pass one of the Pamakid Runners who is a faster runner than I am.  After the race he said that he tried, but could not catch me for the rest of the race.  He is also training for CIM and has been doing a lot of races, of which this is just one.  He could not get up the enthusiasm to focus and to push the pace.  He will do better at CIM.  These miles both come in at 6:20. 

Mile 10: In the half marathon, Mile 10 is always the dividing line for me.  I am having trouble keeping the pace up and I am concerned about my time.  My watch shows 6:27.  My slowest mile so far, but still OK.  

Visualize the Finish Line

Miles 11 - 13: I make or break the race here (after Mile 10).  At Humboldt, my legs were weak and a little non-responsive.  Otherwise, I felt good.  At this race, I am tired all over, starting to ache and do not feel as good.  I keep telling myself to push, push, push.  I think about the uphill in the first mile that will now be a downhill.  I can picture myself using the hill to gain energy for the finish.  After I pass the 12 mile marker I am anticipating it.  What I did not notice outbound was that there was a downhill after the hill.  I am shocked to realize that I have to climb an uphill to get to the top of the hill and head down.  That's life.  I push the uphill as hard as I can.  I start to focus my thoughts on the last tenth of a mile and the finish line.  These miles are 6:32, 6:38 and 6:40.
 

Finish 13.1: The downhill is not as energizing as I had hoped.  I am still thrilled to see the finish line and I push as hard a I can for a strong finish.  I can see that I will be just under 1:24.  Faster than Humboldt. 



Not the even pacing I had hoped, but a much better run race than either Napa to Sonoma or Humboldt.  All my miles through Mile 10 were below 6:30.  My slowest mile of 6:40 was the last one.  I did not have the lapses of concentration that I did in the other races. 

My chip time was 1:23:51.  My gun time was 1:23:56.  I came in 65th overall, out of 601 finishers.  My average pace was 6:24.  I was 4th out of 22 in my age group (55 - 59) and 9 out of 45 among the senior runners (50 -59).  I moved up one place to 8th in the seniors division of the PA/USATF Grand Prix Series.  My age graded score was 82.59.  In that regard, probably my best performance of the year.

My time was close to my fastest half-marathon ever.  In 2006 I ran 1:23:54 in the DSE Lake Merced Half-Marathon, on an uncertified course.  Clarksburg, on a certified course, bookended this with the 1:23:51 chip time and 1:23:56 gun time.  Since I use gun time for my PR's (personal records), I was a couple of seconds off.  Still a great result and a good sign leading into the final weeks before the California International Marathon on December 5. 

After the race, I met up with the Pamakid Runners who were in the half.  Eventually, we went out for a one and a half mile cool-down.  Normally, runners in this event can use the high school locker rooms to take a shower.  Unfortunately, by the time I was ready, the showers were out of order.  In addition to the normal finish line refreshments, the event serves a hot lunch.  Pasta with marinara sauce, roll, salad, etc.  A nice way to end the race and start the trip back to THE CITY.

Three weeks to CIM.  One more week of normal training with the last extended long run.  Then it will be two weeks of reduced training and distance to taper for the race.  CIM is the final event in the Grand Prix Series.  I have seen the start list and figure I have a good chance to gain one more place to seventh.  Good motivation to keep to the plan.

Last Train[ing] to Clarksburg

The Clarksburg Country Run Half-Marathon is next weekend.  Time for the third in my fall training update series. 

Weekly Progress

Week 8: (10/11 - 10/17) This was the week with the Humboldt Redwoods Half-Marathon.  My muscles were feeling a bit tired early in the week.  I did two weeknight runs instead of three and a short tune-up on Saturday.  The race, with warm-up, was my long run (15 miles) and fast run for the week.  Total mileage of 29.8.  In case you are new to this blog and have not seen the race report, it is HERE.

Week 7: (10/18 - 10/24) Recovery week from the half-marathon.  No tempo run, but otherwise a normal week.  Long run of 21 miles and total miles of 47.4.  There was steady rain on Sunday, my long run day.  I set new personal records for distance and time on the treadmill: 21 miles and 2:49.  I was tired, but OK at mile 20.  I bonked before I hit 21 (or, more like mile 21 hit me).  I was disoriented, light headed, nauseous and weak.  It reminded me why I swore off marathons over 10 years ago. 

Week 6: (10/25 - 10/31) Again, a normal week in terms of number and type of runs.  A tempo run of 22 minutes mixed in a 10 mile run on Thursday.  Sunday was a 22.5 mile long run at Lake Merced.  After hitting the wall the prior week, I have a sharper focus on finding a strategy for food and water.  This week I used a hand bottle with Gatorade.  I hated the specific hand bottle and did not like the general hand bottle concept too much.  Although, I could probably adapt to it.  I was good through 21 miles.  My legs started to lose power between 21 and 22.5.  No light head problems, though.  Maybe not enough carbohydrate with the Gatorade and hand bottle.  Still, much better than the prior week's crash and burn.  Total miles of 49.7.

Week 5: (11/1 - 11/7) Normal week nights with another 22 minute tempo run during a 10 mile run on Wednesday.  Had to shuffle the rest nights owing to a late phone call at work.  Rain predicted for Sunday, just like two weeks ago.  I am not going to set another treadmill record.  So, I skipped the normal Golden Gate Park group run on Saturday and went to Lake Merced for the long run.  This is the second to last extended long run and I am now wishing I had two extra long runs.  Although I had planned to top out the long run at 22 miles, I decided to go 24.5 this week.  I was tempted to do a full additional loop, making 27 miles,  but realized that is asking for trouble.  This week's experiment was a water bottle belt, plain water and three energy gel packets.  Clif Shot Turbo Gel in Chocolate Cherry was my favorite.  It tasted good, was a little easier to swallow than the others and Clif has the litter leash.  I also had a GU Chocolate Mint.  Much better than the orange vanilla I had at Humboldt.  Finally, I had a Clif Shot regular Chocolate.  Pretty close to eating frosting.  Also good.  I ran a total of 51.3 miles for the week. 

Giants Parade

Early in the Parade

My wife and I attended the World Champion San Francisco Giants celebration parade last Wednesday.  It has nothing to do with running, but it was a San Francisco experience. 

Everyone from Willie Mays to the stadium staff, to Giants administration to selected political figures, a couple of marching bands and the players were included.  By one estimate, there were 1,000,000 people in THE CITY to watch the parade.  The total residential population of THE CITY is only  815,000.  It was crowded and busy.  BART had its highest one day ridership ever. 

The parade stared at 11:00 a.m., but the best viewing spots were snared between 7:00 and maybe 9:00.  We arrived around 10:30 a.m.  So, our vantage point was not the best.  The players rode on fake cable cars that are mounted on truck frames.  The crowd was enthusiastic and made up of everyone from the region.  Former Mayor and continuing political heavy weight Willie Brown called it "the greatest and best-behaved collection of sports fans I have seen in my life." 



Tim Lincecum Tossing Goodies to the Crowd



The parade followed the same route as the parade that welcomed the Giants to THE CITY from New York in 1958.  It started on Montgomery at Washington and ended at the Civic Center.  The parade went down Montgomery, turned right on Market and then accessed the Civil Center between Polk and Van Ness via McAlister.  This is the first World Championship since the Giants have been in THE CITY.  Their last championship was in 1954. 

One of the secretaries in the office, who is from Russia, wanted to know why it is the World Series when it is only American teams that play.  Contemplate that as you await my race report from Clarksburg.



The Aftermath on Montgomery at Sutter



"Was That a Road Trip, or What?" - 10/17/10

THIS IS THE MOST SPECTACULAR course I have ever run.  My support crew and I traveled about five hours North of THE CITY to the Humboldt Redwoods State Park for the third race of the five race PA/USATF Road Race Grand Prix Series.  The old growth redwoods were the highlight of the trip. 

We left The CITY at about 9:00 a.m. on Saturday, went over the Golden Gate Bridge and traveled the entire route on U.S. Highway 101.  North of THE CITY, almost to the Oregon border, the road is known as the Redwood Highway.  In Southern and Central California it is often called El Camino Real because it generally follows the route that linked the California Missions, pueblos and presidios.  Technically, the Golden Gate Bridge is not part of 101 because it is maintained by the Golden Gate Bridge, Highway and Transportation District and not Caltrans. So, Highway 101 ends on the approach to the bridge and re-starts on the other side. 

Highway 101 travels inland through congested Marin County to the wine country of Sonoma County.  It then travels through the mountains using the Russian River Valley, eventually transitioning over to the Eel River Valley (South fork) in Mendocino and Humboldt Counties.  The road varies from multi-lane freeway to two lane highway.  After the crowded areas of Marin and South Sonoma Counties, the driving is nice and the scenery is beautiful. 

Garberville, CA

We stopped in Garberville (population 2,400), an unincorporated community in Humboldt County for lunch.  It is located on the South fork of the Eel River and was first settled in 1853 as Dogtown.  The local postmaster, James C. Garber, later self-named the town.  With a sign like the one pictured, how could we not pick the Eel River Cafe?  It was a nice little coffee shop.

We stopped at the race site to pick up my race number and then went to Fortuna to check-in at our motel.  After that, we drove down the Avenue of Giants to see the trees and preview the race course.  The old growth forests and trees are incredible and worth the trip.  You can see our photos HERE.  (Click on the slide show.  It is the easiest way to see the pictures in a larger format.)

Parking for the Race

On race morning, we arrived at sunrise, a little after 7:00 a.m.  Parking was down a path and on the flood plain of the Eel River.  This time of year, the river is probably at its lowest level.  We walked up to the race start and greeted some of the other runners we knew from THE CITY. 

The race starts at the Dyerville Bridge, on the Avenue of the Giants, near Founders Grove.  The course is on pavement, mostly under a canopy of old growth redwoods.  It is generally flat, although there are three bridges that result in moderate elevation changes. 

This is the last race I will run in the 50-54 age group.  I have a couple of goals for the race.  I want to test my fitness to see how the training is going.  I also want to try using an energy gel in the middle of the race to see if that is an option for December's marathon.  I would like to come in under 1:27 and to follow my usual pattern of averaging 6:30 miles with no mile above 7:00.  If I average 6:30 I will do a lot better than 1:27

The Race Course - Avenue of the Giants

Mile 1: The start is crowded as we climb over the Dyerville Bridge, but it opens up quickly.  We run past the Founders Grove.  About 3/4 of a mile into the race we cross the bridge over Highway 101.  The mile marks are painted on the road, with temporary signs next to them.  This greatly reduces the chance of having a mile marker out of place.  Mile 1 is 6:08.  That is a bit fast for a half-marathon, but I still feel good.  I decide to see how long I can hold a fast pace.

Miles 2 & 3:  The scenery is beautiful and I am still running comfortable, but fast.  I am with one of the two other Pamakid runners I saw at the start.  He is in his twenties and will probably finish in the low 1:20's when everything is done.  Mile 2 is 6:16 and Mile 3 is 6:17.  If I can hold this for the whole race, it will be amazing.  Around Mile 2.5 there is a clearing and we pass along the edge of the small unincorporated community of Weott (population 450). 

Mile 4: Around the Mile 4 mark, the other Pamakid runner pulls ahead and starts to move away.  I come in at 6:27.  I figure I am losing my concentration and try to push a little harder.

Miles 5 & 6: I am back on track with 6:13 and 6:09, respectively.  I am still feeling good, but looking forward the the turn around.  A little past Mile 4 we pass a campground.  These are the closest accommodations to the race site. 

Mile 7: Since this is an out-and-back course, the turn around is at about 6.5 miles and requires a 180 degree turn.  I am sluggish going into and emerging from the turn.  Mile 7 registers at 6:50.  That will not do.  I should have pushed the pace into the turn around.  Most people slow down emerging from a turn.  When racing, a runner can sometimes pass an opponent by working hard to maintain pace coming out of the turn.  It is also one of the places to try to avoid losing a few seconds, even if you are not in hot competition. 

Miles 8 & 9: My next experiment comes in this stretch.  I open a packet of orange-vanilla GU Energy Gel.  It is a sugary syrup with carbohydrate, potassium, sodium and a blend of vitamins and amino acids to supplement the energy stores that are being depleted during the run.  It tastes like the center of a candy.  I think it would taste a lot better if it was wrapped in dark chocolate.  I put little dabs on my tongue and let it melt in my mouth as I slowly swallow it.  This is hard to do with heavy breathing.  As I am squeezing the packet, I get some on my hand and spend  the rest of the race with very sticky fingers.  Mile 8 is 6:20 and Mile 9 is 6:27.  I am losing steam, but still a little better than 6:30.

Mile 10:  This is the dividing line in most of my half-marathons.  Mile 10 and beyond determines what kind of race I will have.  My time is 6:42.  My legs are losing their responsiveness.  I need to push hard to keep them going at a good pace.  In some races it is my breathing and oxygen intake that are the limiting factor.  In this race, my breathing is comfortable and I feel that I have oxygen capacity to spare.  In this race, it is my leg muscles that are the limiting factor.  My legs are not responsive and I am going to need to very consciously push them the rest of the way.

Miles 11 & 12: These miles are 6:32 and 6:30.  That is acceptable.  I need to keep pushing.

Mile 13: This mile ends on top of the Dyerville Bridge.  I have been visualizing it since Mile 10.  I will climb the bridge and pass the high point just before the mile marker.  Then, I will scream (figuratively) down the hill and around the corner to the finish line.  Mile 13 is 6:43.  That is not good, but it is the last mile.

Mile 13.1: As I approach the finish line, I see that I am well below 1:25.  My time for the last .1 is about 40 seconds and probably about a 6:30 pace.  A little slow.  I have spent what I have out on the course.  Nothing wrong with that.

My finish time is 1:24:19 gun time and 1:24:17 chip time.  My second fastest half-marathon ever and my fastest on a certified course.  Certified courses are measured according to standards set by USATF.  As long as the race director has laid out the course correctly, you can be relatively confident that the distance is accurate.  With uncertified courses, you cannot be as confident. 

Overall, I am 57 out of 606 finishers.  I am 6 out of 29 in the 50 - 54 age group.  I am 9 out of 37 PA/USATF seniors (50 - 59) and move from 13th to 9th place in the Grand Prix Series competition for Seniors.  This race also had a marathon with 206 finishers and a 5K with 226 finishers.  Over 1,000 finishers in all three events.

I am thrilled with the result and completely impressed with the course.  I can run in the 6:15 neighborhood, but I cannot hold it for the whole distance.  As a result, my pacing was uneven.  That was the conscious decision I made to see what I could hold.  At Clarksburg, I think I will try for more even pacing.  The syrupy taste from the GU stuck in my mouth for the rest of the race.  I am not sure I can do three or four packets for a marathon. 

Next up is the Clarksburg Country Run Half Marathon on November 14.  After that is the California International Marathon on December 5.  CIM has sold out their regular entry limit of 7,500.  There are also 300 special charity entries (with a $150 surcharge) and 1,000 marathon relay entries. 

Train[ing] Kept a Rollin'

Leading into the final week before the Humboldt Redwoods Half-Marathon is a good time to review how the fall training is progressing.  The half-marathon will be the first truly objective measure.  After that race I can evaluate my pace and endurance.  This is the second in the training update series.

Recent Events

In the original plan I left open the possibility of running a couple cross country races and the Bridge to Bridge 12K.  As the training started, I did not feel up to any additional load.  Running races would have interfered with my training as I was forced to take rest after each event.  I also felt that I was at high risk for injury.  So, the optional races were jettisoned.

Another part of the plan was to skip the DSE Lake Merced Half-Marathon.  I volunteered for the race to assure that I did not convince myself on race morning that I was feeling great and should run.  You can see me (above) chatting with Mark M. and another runner before the race. 

A full loop of the lake is 4.5 miles.  So, the half-marathon course is two full loops and a final 4.1 mile loop that uses a short cut.  I was the course monitor at the short cut to help the runners stay on the right path at the right time. 

Weekly Progress

Week 11: (9/20 - 9/26) Probably as typical a week as there will be.  Monday was weights and a 5.5M run.  Tuesday had an unexpected work conflict and became a rest day.  Wednesday was a 10M run with 20 minutes of tempo toward the end.  Thursday was a repeat of Monday.  Friday was a rest day.  Saturday was the normal 6M group run in Golden Gate Park and Land's End.  Sunday was 19 miles at Lake Merced. 

Week 10: (9/27 - 10/3) This week was probably the first time that I started to feel that my recovery was catching up to my training.  The weeknights were the same as Week 11.  Tuesday was the forced rest day this week because a plumbing upgrade for the building had the hot water off all day.  The Saturday group run was moved to Lake Merced because of a music festival that took over Golden Gate Park.  I added extra running before and after the group for a 20 mile long run.  On Sunday, the Bridge to Bridge occupied the Embarcadero and Crissy Field, the Hardly Strictly Bluegrass Festival had Golden Gate Park and a Run/Walk to Beat Colon Cancer had Lake Merced.  So, it was to the fitness room for weights and 6.2M on treadmill.  That made 26.2 miles (the distance of a full marathon) for Saturday and Sunday.

Week 9:  (10/4 - 10/10) The problem when I start feeling good is that I want to do more.  That was my mistake on Tuesday.  Monday was a rest day owing to a work commitment.  Tuesday, I did the normal weights and 5.5M run on the treadmill.  My left foot was feeling a little strange, so I decided to use the elevation on the treadmill to change the angle of the surface and make the run a little more difficult.  I switched between 1% and 2% grades at the normal 8:00 minute training pace.  In the process, I strained my right hamstring where it inserts at the back of the knee.  I felt it all week and decided that a tempo run was too risky.  Wednesday was 9.3M and Thursday was weights and 5.5M.  Friday was rest and Saturday was 6M in Golden Gate Park.  This week got a shorter long run of 15M in recognition of the half-marathon next weekend -- the long run was a tour of sites: Nob Hill, Aquatic Park, Crissy Field, Fort Point, Fisherman's Wharf, Embarcadero, Ferry Building and Ballpark.  I took an extra couple of breaths in front of the Boudin Bakery. 

Training Elements

Pace: One of the keys to my training workouts is to run the right pace.  I need to keep in mind the purpose of the individual run and keep to the correct pace for it.  If I run too fast I increase injury risk.  If I run too slow, I do not get the full benefit of a workout.  My regular training pace is 8:00.  When I am feeling good, I want to run faster because it is exhilarating.  I need to stifle that and the treadmill is good at enforcing discipline.  The 8:00 minute regular training pace and 6:30 tempo pace come from the tables in Daniels' Running Formula.  Another way of estimating pace is that normal half-marathon pace should be close to tempo pace.  Normal training pace should be about a minute and a half slower.  My times fit nicely with this guideline.  The normal training pace should be comfortable with the ability to carry on a conversation.  Not necessarily long exchanges, but full sentences.  If you can't get the words out because you are breathing too hard, that is too fast for the regular training pace.

The Train[ing] has Left the Station

IF there was a start to the fall race season, it was September first.  That is the point where I turned my attention to training for this fall's half marathons and full marathon.  There will be no races in September, making this a down month for the blog.  So, the blog is taking Cliff P.'s suggestion to talk about the training regimen.  This is the first of a series on the plan and how it is progressing. 

The Base 

Marathon training programs commonly require 16 to 24 weeks leading up to the race.  From the start of September, I have only 14 weeks to the marathon.  So, part of my plan is to use the base I already have.  This starts with speed from the near-weekly DSE Summer Race Series at Lake Merced and the first two PA/USATF cross country races.  I will also build on the long runs of 15 miles, plus or minus, that I did while preparing for the Napa to Sonoma Half.  My mileage is 40 to 45 miles per week, usually closer to 40.  I run five days per week with two rest days and that will not change.  I lift weights two days per week on days that I take shorter runs.

Key Elements 

The plan has two key elements.

1) Long Run:  I need to push my long run out to 20 - 22 miles.  My aim for September was 18 miles, which I hit on 9/12.  I need to consolidate that with one more 18 miler before moving higher.  The aim for October will be 20 miles and November will be 22 miles.  With the half-marathons scheduled for October and November, timing will be a challenge.  One long run per week, usually on Sunday.  Long runs are almost always outdoors, on a variety of terrain and surfaces. 

2) Tempo Run:  I am a big fan of the book "Daniels' Running Formula" by the exercise physiologist Jack Daniels, PhD.  There are lots of tables in the book for pacing different workouts.  My tempo pace is a little under a 6:30 mile.  This is the fastest pace I should be able to run for an extended period of time.  The original theory is based on lactate threshold and the limit of the body's ability to clear lactate versus accumulating it.  That theory is under attack, but the number is still helpful.  Not coincidentally, this is roughly the pace I run for a good half-marathon.  With the end of racing, I plan one tempo run per week, usually on Wednesday or Thursday.  I do this on the treadmill so I can plug in the pace and hold it steady.  I was hoping to build to about an hour, but the results so far indicate that will not work.  So, I will probably end up closer to half an hour. 

Other Considerations

My weekly mileage will increase as a result of the longer long runs.  Otherwise, increasing mileage is not a goal.  Once I get past 40 miles per week, the risk of injury increases substantially.  If I feel I am getting to the injury threshold, I may need to cut daily mileage outside of the long run or cut the number of days. 

I need to program sufficient rest and recovery around the two half-marathons to avoid over training and injury.  I will figure this out once I get to those events.

The last two weeks before the marathon are a taper.  There is little that can be done to improve performance within the last two weeks, but a lot that can be done to sabotage it.  The plan for the last two weeks still needs to be worked out.  It will depend, in part, on how I feel at that point.  Reduced total miles, one shorter quality run per week and a reduced long run are the usual elements.

I also need to develop a race day fluids and nutrition plan for the marathon.  I will probably try some options during the long runs and races leading up to the marathon.

So Far

Week 14 - (8/30 - 9/5) This week had the Labor Day weekend which caused me to move some miles to Monday and prevented me from taking a long run.  37.9 miles total with a 12.2 mile long run.  30 minute tempo run.

Week 13 - (9/6 to 9/12) This has the extra miles from Sunday, making for a high mileage week.  I did a 35 minute tempo workout that left me too sore for several days.  No tempo run next week and I need to rethink how I am doing the tempo run.  51.1 miles with an 18 mile long run.

Week 12 - (9/13 to 9/19) This week I am volunteering at the DSE Lake Merced Half Marathon on Sunday.  So, I transferred my long run to Saturday.  No tempo.  44.6 miles with an 18 mile long run.