Ocean Drive Marathon Race Report - March 30, 2014

“Like the marathon, life can sometimes be difficult, challenging and present obstacles, however if you believe in your dreams and never ever give up, things will turn out for the best."

-Meb Keflezighi, U.S. Oympic Marathoner

2014 was always the year I was targeting to punch my ticket to Boston. This is the year my BQ standard would go to 3:25 standard for 2016 qual year this fall. I always wanted to take one shot at 3:15 this year for 2015. Looking back I don’t think I was ready emotionally to be all in for a BQ last year in Philly, but if Philly taught me anything it gave me confidence I can do this with strong finish I had and would help me as I entered a new marathon training cycle.

I really had a hard time figuring out what the goal race would be this spring not unlike any other time trying to fit it in with my family’s schedule. My options were limited and the Ocean Drive Marathon in Cape May, NJ seemed like best fit as course goes and weather (or so I thought).

The Hanson advanced plan from their book worked so well for Philly used for training again. I had a solid training cycle this time around more so than Philly with not missing any time with any ailments. It was probably my toughest cycle to date for sheer fact most of my quality the first few months was done exclusively done on the treadmill at my second home the Y. This was most I’ve run on the treadmill since my first year of running. You get used to it after a while but still tough. I am a believer of getting workout in as intended vs. dealing with snow and ice and risking a serious injury. I still managed to get bulk of the miles including my long runs outside with solid mileage in the peaks weeks leading to the taper. Averaged 64 miles per week going into taper which is the highest I’ve averaged in my previous 6 marathons. I felt prepared for the task at hand for #7.

Race weekend I left in morning for my 4-5hr drive to Cape May. It was only fitting I had to drive thru Philly to get there passing by the Art Museum and the Rocky steps put things in perspective. A reminder of how Philly went down and focused me that it would not be a repeat of that. I got to Wildwood for expo (if you want to call it thatJ ) and met up with my friends Kevin and Kim from my running group who were also running. This is always the fun part of the marathon outside of the race itself.

Hanging at the expo with my running buds.

The weather leading up to the race really was not looking favorable with rain and nasty headwinds in the 20-25mph range. Tried not to think about that much as week went by but hard to when you’re so focused on a goal for so many months and weather does not want to cooperate. At least thought about downgrading my goal during race week and would make a final decision come race day.

Ready to rock!

Race morning woke up before alarm as is the norm for me. I actually slept pretty good and was not too nervous, but no matter how many you run you still get the butterflies. Weather looked like it would hold out  and wind did not look like it would be an issue at the start. I decided a BQ would still be attempted and revise as I ran if weather took a turn for worse. Kevin and I drove to finish at Sea Isle City to take shuttle down to start where we met up with Kim. We had plenty of time to kill as race did not start until 9am. Race organizers had it set-up that runners could hang out in hotel nearby start to stay warm and not have to hang out in cool weather. We were all thankful for that.

Chilling before the race

One last trip to the bathroom I started to make my way to the start. My back felt a little stiff walking to start. I tweaked it day before somehow but felt OK to run and sitting around for a while probably contributed to that. Gun went off exactly at 9am and I was off running my 7th marathon.

Miles 1-6– 7:37, 7:19, 7:27, 7:26, 7:39, 7:26

Race started and just tried to find a groove early on. Not used to that flatland being from hilly central PA so finding my pace was hard at first. First few miles were short by .05. but that’s normal. Clock had me at 7:19 that first mile but weatch read 7:38 when I hit 1.00 mark. Lot of turns in the early miles with  first bridge for a “hill”. Took it easy up it but might have been too conservative with it. Wind was calm to mile 6 but I was not sure it would last.

Miles 7-13 – 7:29, 7:46, 7:55, 8:00, 8:13, 7:53, 8:03

Another bridge at miles 8-9. Wind picked up again around Mile 8-9 too. Wind was not serious but enough to feel like I was working harder than I should at this point. Hit boardwalk at about same time too and wind really picked up coming off the ocean. It was at about Mile 10 I decided it was not a day to BQ, but still run a solid race today as best I could. Slowed the pace to 7:50-8:00 range hitting the 13.1 mark at 1:41. Still felt confident I could run something in 3:20-3:25 range at this point.

Miles 14-19 – 7:52, 8:32, 8:28, 8:15, 8:27, 8:49

I got a little break from the wind miles 14-17. This part of race had a nice flat portion from Mile 15 to 23. The headwind was really starting to blow at about Mile 17-18 and really was hard to maintain my pace. Just kept running what I could at this point. Really started to slow down, but never thought about walking.

Miles 20-26.2 – 9:23, 9:46, 9:59, 9:58, 10:03, 9:18, 9:24, 8:08 (last .2)

Wind was becoming too much to bear.  I was really struggling at this point and my hands were numb from lite rain and wind blowing. I cursed at the wind a few times to make myself feel better. (It didn’t btw! J ) I was not giving in and I was going to finish this race strong and still PR. That was all I cared at this point. I walked thru water stations just to give me slight breather and seemed to help. I saw lot of runners walking at this point as the wind had broken them. I was not that runner today. Something happened at Mile 24. I don’t know if it was my brain telling me I was almost done or just found a another gear. Pretty much knew I had a PR at this point and that kept me going. I just wanted this to be over. I hit Mile 26 and just gave it all I had left and crossed the finish at 3:40:46. Relived it was over and by far toughest marathon I have run to date.

I finished 92nd overall out of 600+ runners and 25 out of 79 in the 40-44 AG. Not the race I was hoping for, but I ran a solid race and PR’d to boot so it was a win for me today. This race really makes me wonder what I can do on a good weather day and gives me the drive to work even harder now to get to Boston. Keep moving forward.

Thanks for reading!

Ocean Drive Week 12 - 03.10.14 - 03.16.14

03.10.14 - SRD - got in late Sunday nite and too exhausted from the busy weekend including running a half marathon so a much deserved SRD it was.

03.11.14 - 10.5m - 8:35 avg pace - legs still a bit fatigued from the race last week so took it nice and easy just to get back into a groove again and kick-off my last hard week of training before the taper begins.

03.12.14 - 14m w/4x1.5m@HMP w/800 rec - splits of 7:05, 7:01, 7:11, 7:15 - legs still a bit fatigued but starting to come around. Finally some decent weather to hit track again at CASHS for first time since the end of the Philly cycle. Felt good to do some good quality on the track again. Decent workout considering I just ran a half even if I was not completely happy withlast 2 splits fighting the wind and all.

03.13.14 - 8.5m - 8:33 avg pace - a bit on the chilly side at 16 degrees but comfortable enough to run outside this morning. kept it nice and easy. Legs did not feel too bad today.

03.14.14 - 8.25m - 8:35 avg pace - warmer than yesterday and another easy 8+ miles to continue on with running week. Overslept this morning but glad to get a solid ruin in anyhow.

03.15.14 - 15.5m w/9m@MP - 7:30 avg pace - early start with a busy day ahead on a Saturday. 2+m warm-up and MP miles.  Felt pretty good for most of MP run started to fight some bad wind toward end. Fought thru  9m and decided to call it there with last mile split of 7:50. Run was counter productive at that point. Plan was for 10m@MP but 9 was good enough. Cooled down with  4m to top out at 15m.

03.16.14 - 18.3m LR - 8:12 avg pace - last real LR in the books. Pretty consistent splits for a LR especially after MP run yesterday. Hit some bad wind towards end to slow me down, but a good effort in the end to get me to Taperville.

Last hard week in the books. Bring on the taper!

Ocean Drive Week 11 - 03.03.14 - 03.09.14

03.03.14 - 6.4m Recovery - 9:26 avg pace - needed a good recovery day after another 70+ mile week last week and a tune-up half this week. Of course it was on the mill with lit snow and frigid temps. So looking forward to spring.

03.04.14 - 9.3m w/2x2m@HMP w/800 rec - 7:01, 7:00 splits - last quality day before Cburg Half this week. Felt strong for workout and would have liked to have this outside but as long as I get it in.

03.05.14 - 7.3m - 8:14 avg pace - need to start tapering down mileage for half on Saturday.  Easy  run outside even if temps a bit out of my comfort zone. Not too bad once I started getting moving.

03.06 14 - 4.5m - 8:10 avg pace - another chilly morning but felt lot colder than yesterday. Keeping it short today to rest legs more for Saturday.

03.07.14 - 1.85 m - 8:08 avg pace  - more or less a rest day but with new kicks arriving yesterday I had to get a short run in them just to see if they were an option for the Cburg Half on Saturday. The shoe is the Mizuno Wave Hitogami and ride like a dream and a my race kick for half tomorrow.

03.08.14 - Chambersburg Half - 1:36:04 - full report in race report

03.09.14 - 4.2m -10:13 - easy slow recovery run day after a hard hilly half. Done on the hotel treadmill as I was away with family. You get miles in where you can sometimes. legs felt good after a nice slow run though ready for one last hard week before taper.

Nice cut-back week heading into homestretch. pretty happy with race result although not a PR, but I'll take it as I hit homestretch of marathon training and my BQ goal which is end goal anyhow.

Chambersburg Half Marathon – March 8, 2014

The Chambersburg Half has been and will always be a special race to me. 4 years ago it was my very first race when I was only barely starting to learn how to run. A cold, windy and rainy Saturday which made for “perfect” race conditions.:) At that point it was farthest I had ever run and probably needed my head examined to make a half marathon my first ever race. I remember my whole body hurting afterwards that day and the days that followed. I feel every time I come back to this race it brings my running full circle as this was where it essentially began. I’ve come a long way since then.

This would be my fourth Chambersburg Half and was basically using this race as a tune-up for my next marathon at Ocean Drive in Cape May, NJ on March 30th. Training has been solid this cycle even with winter being as bad as it has been forcing me to run a lot of miles on the treadmill. Still I’ve been able to log lot of miles on this course just not as many as I would like. Still thought a PR was possible with as well as training has gone even if my legs were not as well rested if this was a goal race for me.

Slept pretty good the night before no matter how many times you race you always get some nervous race day butterflies. I went thru my normal race day routine and headed out to race. Picked up my race shirt and race number and chatted with some running friends before heading out for my warm-up mile. Weather was ideal for an early March race unlike the last few weeks have been with this frigid winter this year. A little chilly on my warm-up but not tolerable with low 40s by time I was looking to finish.

Made my way up to start talking to some friends along the way and lined up near the front of the pack. Race director made some announcements and the 35th Annual Chambersburg Half Marathon was underway.

Miles 1-4 –always with this race just trying to find my pace that first mile. Traditionally with this race it’s always a fast split for me as there is a good downhill the first part of mile. Shooting for a 7:15 split that first mile but came in just under 7 at 6:57. I slowed it down at Miles 2-3 leading up to the major hills on Henry and Springview. Mile 2 right at 7:14 but probably too conservative at Mile 3 at 7:33 going up worst hill of course on Springview. I made up for it at Mile 4 with lot of downhill and flat stretch 7:02 split. Feeling strong at this point but splits could be a bit more consistent for my liking.

Miles 5-8 – more upclimbs but not as bad as before. Just trying to maintain a steady pace. Splits a bit more consistent at 7:21, 7:32, 7:19, & 7:21. At the turn around out-n-back started to hit some bad headwind. Miles 7-9 always the case with this course with the open farmland terrain. By Mile 8 definitely feeling fatigued a bit and just trying to hold a steady pace.

Miles 9-12 – I really started to slow down in Miles 9-10. Mile 9 is always a bad stretch going back up Springview. My running buddy Terry found me on course and ran with me to help support and push me to finish. Miles 9 & 10 leading to pinnacle of Springview hill were my roughest splits at 7:40 & 7:56. Still thought I had a slim chance at a PR and very least a course PR. Nice downhill Springview to propel up Henry and rest of the way which is mostly downhill to finish. Miles 11 & 12 at 7:05 (thanks Springview) & 7:14.

Mile 13 to Finish – gave it all I had left to the finish and found my kick with a 6:56 split & 6:51 for the .1. I came thru shoot in 1:36:04 good enough for a course PR and my 2nd fastest half marathon just off by 1:24. End of the day I can live with that.

Not the greatest run half by any stretch but good test with my marathon coming up. This was not a goal race and probably asking too much (as usual) from myself for a PR effort on this tough challenging course especially at the end of a cycle when I am running lot of miles and on tired legs to boot. Different story if this was a goal race, but just a small piece of the BIG picture and getting to Boston. On a flatter course and rested legs I think I have a PR effort in me.

Thanks for reading.

New Kicks In Time for Race Day

My Running Journey

http://www.mizunousa.com/running/mezamashii/story?storyID=6034

Ocean Drive - Week 10 - 02.24.14 - 03.02.14

02.24.14 - SRD - much needed rest day after 19 days running without one. 

02.25.14 - 11.2 w/2x3m@HMP w/1m rec - 7:01, 7:00 splits - another frigid morning so took workout inside to Y. I was looking forward to this workout since I missed it last Hanson cycle. Felt really strong for workout and solid one at that.

02.26.14 - 9.2m - 8:41 avg pace - a bit warmer this morning to get a easy run outside. Legs felt good day after a hard quality day.

02.27.14 - 11.6m w/10m@MP - 7:22 avg pace - I know I'm getting to the taper soon if the MP runs are up to 10 miles now. Another tempo run at the Y with this brutal winter. Treated this tempi like last few weeks and did as a wave with alternating paces every few minutes. Felt really strong at the end. Ran out of time and did not get my cooldown in but as long as I gi t quality in is what counts.

02.28.14 - 9.3m - 8:42 avg pace - easy run at Y after hard tempo day. Treat like a progression more on slow end of eady and finishing up on fast end.

03.01.14 - 15.7m LR - 8:19 avg pace - plan said 18 but I ended up getting out door later than planned and only squeezed in just shy of 16 with most at a moderate pace and few a little easier meeting up with some friends. Finished LR strong with a fast finish 8:11, 7:50, & 7:38.

03.02.14 - 13.1m - 8:04 avg pace - another moderate pace longer run with bulk of the miles on the Chambersburg Half course with race just next week. Legs feeling good and got some good work on in course and finished up at the end easier than first 10m.

Solid training week to close out Week 10 with 70.1 miles for a third consecutive week at 70+ miles. Solid mileage heading into a cutdown tune-up race week with my favorite race all year, the Chambersburg Half on the horizon. #dowork #BQin14