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

Ocean Drive Week 9 - 02.17.14 - 02.23.14

02.17.14 - 7.1m - 9:24 avg pace - after a big week last week a much needed recovery run on the mill this morning to kick-off the week.

02.18.14 - 11.6m w/3x2m@HMP w/800 rec - another run on the mill. Legs felt good today for one of my favorite workouts Splits if 7:05, 7:03, & 7:02.

02.19.14 - 6.3m - 8:55 avg pace - probably one of my more enjoyable runs in awhile even for a recovery/easy run Just enjoying running outside again in decent temps.

02.20.14 - 13.4m w/9m@MP - 7:23 avg pace - Could it be 2 days ina row outside running? Really wanted to get MP run outside today. Started warm-up and slipped on some black ice made me decide MP portion at least was going to be on the mill with w/u & c/d to and from Y. Like my last few MP runs treat them like a wave tempo alternating pace every few minutes from 7:13 to 7:25. Felt really strong for 9m.

02.21.14 - 8.3m - 8:37 avg pace - weather decent again today so took it outside again. Black ice not an issue on a easy day. Started out at a recovery pace and finished up at a easy pace. Splits kinda all over the place today, but just good to be outside running.

02.22.14 - 18.1m LR - 8:09 avg pace - decided to do my LR a day early since weather was nicer than Sunday would be. Ran a good portion on the Chambersburg Half course. LR at a good consistent moderate pace for first 12m and hit some nasty headwind last 5-6m and a tougher to finish off. Still pretty happy with a solid run getting 18 miles in under 2:30.

02.23.14 - 12.3m - 8:09 avg pace - shorter run today ormore like a MLR for 12 miles with some more miles on Cburg course. Legs felt good althogh a bit fatigued from 18 yesterday especially on some of the hills on Springview. Solid run to top off week though.

77 miles for the week for Week 9. A new weekly mileage PR and right whereI want to be training-wise with 5 weeks till Ocean Drive.

Ocean Drive Week 8 - 02.10.14 - 02.16.14

02.10.14 - 6.21m - 9:21 avg pace - well deserved recovery day to kick-off week after a BIG weekend of back-back LRs.  of course it was at Y on the mill. Some strength and core afterwards to top off a nice easy recovery day.

02.11.14 - 10.22m - 4x1.5m@HMP w/800 rec - Warm-up & cooldown w/ intetvals at 7:08 cut down to 6:49/6:49/6:44/6:41 respectively. Solid run and felt really strong at end even for mill run. 

02.12.14 - 5.27m - 9:09 avg pace - short easy recovery day with some lite strength & core. Legs feeling good. 

02.13 14 - 13.4 w/9m@MP - 7:25 avg pace - with a nasty snowstorm on the way another MP run on the mill. Solid run alternating paces from 7:30 to 7:13 just to keep it interesting. Finished up before storm got really bad in am.

02 14.14 - 7.2m progression run - 8:40 avg pace - another day on the mill. Legs feeling good after yesterday's MP and a short progression run with paces from 9:30 down to 7:44 

02.15.14 - 12.2m 8:30 avg pace - another snow dump overnite took yet another run this week inside. Kept it really easy with a LR tomorrow. Legs feeling good.

02.16.14 1-20.8m LR - 8:25 avg pace - plan was to run 18 today on the half course but not really sure the condition of course decided to run to Norlo Park to run a few miles with running group. Nmoderatr pace to/from Norlo and easy for few miles when I got there. Norlo is 7 miles from house so perfect distance to get good LR in and few miles with friends. Probably ended up with too much at Norlo as when sll was said and done had my first 20+ miler in over a year.

Really solid week with 75.3m even with all the snow this week. I have not run this many miles in awhile. It felt good. 6 weeks to go till Ocean Drive.

Ocean Drive Week 7 - 02.03.14 - 02.09.14

02.03.14 - SRD - decided to take my rest day today as I stayed up too late watching that crappy Super Bowl. J10 days in a row running a much needed rest day anyway.

02.04.14 - URD - overslept this morning. Some winter mornings the bed seems a much better option than running mile repeats.:) Not a real great start to this week to say the least.:)

02.05.14 - 11.46 w/6x1m @HMP w/600 rec - thanks to the shitstorm of ice and snow took quality day to the Y. Mile repeats starting at 7:13 cutting down to 6:49. Legs felt really strong today especially after 2 rest days. Finally got week off to a good start with some solid quality.

02.06.14 - 10.24m Progression Run - 9:30 to 7:44 - 8:40 avg pace - with the missed runs this week ran a bit farther than would have liked today but solid progression run on the mill. Legs felt really good all things considered.

02.07.14 -  11.56 w/8m@MP - 7:27 avg pace (MP miles) - roads still a bit icy so so took MP run to Y. kept pace between 7:30 -7:13 playing with incline along the way. Solid workout and not kinda week I'd like to have typically with basically 3 quality days in a row.

02.08.14 - 14.7m - 8:18 avg pace - stretched my Saturday run a bit farther as I wanted to still try and hit my planned mileage for week. Ran most of the miles on local half course to get in a good amount of hills. Held back a bit even if some sp;lits did not say that. Not like 8:18 is really holding back I guess.:)

02.09.14 - 15.5m - 8:02 avg pace - planned on 18 miles today but cut it short considering my 14+ yesterday. Not worth stretching it out just to try and hit 70m this week.Not about making up miles. Legs felt amazingly good today especially with how messed up my running week is. Strong finish with a neg split. Really happy with how the back-to-back-LRs went but probably something I would not do or should do every week.

Really salvaged the training week with 65m in 5 days none the less. My legs feel like I ran that much in short amount of time too. Half way thru training with 7 weeks left till ocean Drive. definitely feeling really good and where I am training wise. A few more really hard weeks before the Cburg Half which I am really excited to see how I do as a tune-up to ODM.

Ocean Drive Week 6 01.27.14 - 02.02.14

01.27.14 - 7.25m - 8:40 avg pace - A run outside after a week mostly on mill last week. Felt good to get outside again at a nice leisurely easy pace.

01.28.14 - 8.82m -  w/u - 3x1600 w/600 rec - c/d - back on the mill with chilly temps for my last Hanson speed workout of 3x1600s before switching to more race specific workouts next week. Dialed it in at 6:44 and cutdown to 6:15/6:11/6:03 respectively. Felt really good for my last really fast speed workout. Definitely starting to see some adaptation in my 6th week of training I think.

01.29.14 - 4.2m - 9:40 avg pace - next few weeks switching up training from Hanson book to more of the online plan to get some extra mileage in. 4+ mile recovery run at the Y with some strength and core afterwards. legs feeling good after a short recovery run vs. a standard RD

01.30.14 - 10.57m w/8m@MP - w/u - 7:25 avg pace (MP) - c/d - another chilly morning and MP run at the Y. MP run felt really good alternating pace from 7:30 to 7:13 playing with incline as well. Shortened c/d as I ran out of time. Just having hard time getting in more than 10m in during week when I need to hit Y. Need to workon this, but only really need to deal with this crap weather another month and not really worried about missing c/d miles as long as I get my workout in.

01.31.14 - 9.7m - 8:18 avg pace - good to get outside again after all week on mill. legs felt strong today after my MP run yesterday. Stretched run a little farther than planned, but legs were really flowing today and could of went a few extra miles if I really wanted to. Solid run today.

02.01.14 - 11.01m - 8:05 avg pace - Is it spring? 2 days in a row with decent temps to run outside. Legs felt great today and wnated to go a bit faster than I really wanted to go today. You just have to go with what your legs will give you some days. Good to put some time on the Cburg Half course after not running on it in January with crap weather we have had the last few weeks. Strong start to February.

02.02.14 - 14.6m - 8:05 avg pace -  Absolutely beautiful running weather for February. Long run day with bulk of miles on the Cburg Half course. First few miles a bit on fast side but keep it consistent to my Hanson LR pace. Few of the hills I was really working and pace slowed a bit. Springview climb really kicked my ass today going heading back to middle school. Good to start getting some runs in on half course again.

66.1 miles for the week to close out Week 6. Solid week this week and really think Im starting to see some adaptation to training. Hard to believe ODM is in 8 short weeks.

Ocean Drive Week 5 - 01 20.14 - 01.26.14

01.20.14 - 9.11m - 8:30 avg pace - Can't believe I am in my 5th week of training for Ocean Drive. This cycle is just flying by. Very easy 9+ miles to kick-off the week.

01.21.14 - 10.75m w/ 400/800/1200/1600/1200/800 Ladder w/400 rec - Snow early in the am headed to Y for another speed day of intervals. Par for the course this cycle. I have not done ladders all that much and probably one of the tougher speed workouts imo. Felt pretty good today for a speed day. really slowed down the rest intervals and cooldown as well. if nothing else that is one of the major advantages of treadmil running not running paces faster than you should.

01.22.14 - SRD - I love Wednesday Rest Days!!!:)

01.23.14 - 10.29m w/8M@MP -7:29 avg pace - another wintery day and cold temps took MP run inside. I wanted to change it up a bit on this MP run and did first 6m as a wave tempo alt between 7:35/7:08 pace. last 2m was a progressive LT type run from 7:35 down to 6:58. Tough run on the mill, but got a good workout in.

01.24.14 - 8.0m - 8:52 avg pace - Slowed it down a bit today as my legs were feeling it from MP run yesterday. Another run on the mill. Lot of snow on ground after getting dumped for 4-5" yesterday. Weather has been unbearable this week.

01.25.14 - 11.01m - 8:39 avg pace - another mill run as status quo goes this week. Too cold for my liking. Maybe I am just being a wuss with all these mill runs or just being smart. Depends on your perspective I guess. Played with incline today and did some incline ladders from 0-8% incline. Good to mix it up and get a decent workout in at same time.

01.26.14 - 14.1m - 13.1m LR w/ another mile as a cooldown - 8:06 avg pace for 13.1 - really debated about running outside or not today. Another morning of chilly temps. Decided a mill LR would be way to go as much as the prospect of running 13-15 miles on a mill really did not appeal to me. Just about getting it done some days and today was one of those days. Solid run even with cutting it a mile short ftom my planned 15. Leaving Y it was 27 and sunny so I probably should of sucked it up early and ran outside.:)

Hard to believe 5 weeks are in the books now. Probably ran way more on mill than I would have liked this week. The joys of winter I guess and me just being a wuss on some of those days where I probably could of ran outside though. Lot of people don't like the mill but I am starting to at least tolerate it. I much rather get my run in safely  & as intended instead of slipping on some ice and be out of commission with injury. Not about being a badass all the time to see what Mother Nature can throw at you and being tolerant of that. On bright side winter will be done in 5 more weeks so gotta look at the silver lining.

Bottomline line had a solid week with 63.3 miles after a cutback week the week before. 9 more weeks till Ocean Drive. #BQin14

Chamberburg Half Marathon Race Report - March 12, 2011 - Coming Full Circle

"We meet again, at last. The circle is now complete. When I left you, I was but the learner; now *I* am the master."- Darth Vader from Star Wars:EP IV - A New Hope

Not quite Darth, but close. The Chambersburg Half Marathon is one race that will always have a special place in my heart and means a lot to me as it was my first right here in my hometown of Chambersburg, PA. The last time I ran this race a year ago I was but the learner barely running 3+ months averging 22 miles a week. Lot has happened since than as I progressed as a runner in the past year with the highlight finishing my first marathon at MCM last October. 

I remember this race from last year like it was yesterday. A cold, rainy, and very windy day and not best conditions to run a half marathon let alone your first race. This was the farthest I had run to this point, 13.1 miles finishing in a respectable 2:14:01, 24 out of 27 in my 35-39 AG for my first race. I remember my whole body hurt after the race that day, but a good hurt reveling in my accomplishment of racing my first half marathon.


Fast forward a year later my how things have changed. Averaging 45-55mpw and doing more quality runs than I did in the last year, I felt better prepared for the task at hand this time around. Originally when I started my training cycle I had set a goal of 1:45. That was the goal I had hoped for in my last half marathon last fall in Virginia Beach, but fell short of that goal for various reasons. As my cycle progressed my running & my fitness vastly improved, I decided a 1:40 was a good possibility and the goal I would aim for. A goal that would be a challenge on this rolling hill course, but a course I have become all too familiar with and know like the back of my hand. This would be a goal that would have a lot of meaning to me if I could accomplish it on the hometown course returning to the scene of my first race. More importantly it will set me up well for my next marathon later this spring.

Race day arrived and I was as nervous and excited as I was a year ago. I was wide awake a good hour before alarm went off thinking about the race. Alarm went off, took my pup for a walk, ate my oatmeal, and got ready to head out to the race. Race was a short 5 minute drive from the house starting at the local middle school. Picked up my bib and my race shirt, hit bathroom one last time, and warmed-up to get ready for the start of the race.

Ready for the big race day!

It was a beautiful sunny day with temps in high 30's at the start. Big difference from the weather conditions for last year's race. I lined up at the front as I toed the line awaiting the start of the race. Since it was a local race with no chip timing I was not going to make same mistake as a recent 5k and lose some seconds by not starting upfront on my finish time. Race started and I was off.

Mile 1-3 - I definitely had a strategy I was going to plan to follow running slower than my plan HMP to start off. Runners were passing me left and right, but I was running my race. Feeling really good my pace was faster than I had intended finishing mile 1 at 7:13. I knew I had to slow down a bit with mile 2. This is a very hilly course to say the least as  the up-climb started to rise heading to mile 2. I was able to slow it down to 7:42 at mile 2 marker and figured next mile would be even slower too as I climb the biggest hill of the course at 800+ ft elevation. Having the benefit of running this course every week there were no surprises here. Made me feel good motoring up the hill passing a few runners with a look of astonishment as I sped past them to the crest of the hill. The biggest hill behind me for now (we would see this one again when course loops back) hit mile 3 at 7:58 my slowest mile to date, but looking good for my 1:40 goal time.

Mile 4-6 - Leading up to mile 4 lot more downhill which would help me make up some time. Hit mile 4 at 7:31 as a result with some small rollers leading up to mile 5 and 6. Got into a groove with a nice cruising pace with mile 5 at 7:46 and mile 6 at 7:44. As I hit mile 6 I was feeling very confident about my goal time.

Mile 7-9 - Past mile 6 there is a small up-climb and then hardest part of course in my opinion with a out and back road leading to mile 7& 8. It's all downhill going out down Sollenberger Road and tough part is the up-climb back. Thanks to the huge downhill hit mile 7 at 7:40 before up-climb to mile 8 began. After mile 7 marker this is when some vicious wind started to whip in. Majority of course runs along open farmland and wind kicks up really bad at times. This was one of those times and lasted thru mile 9. Hit mile 8 at 7:58 thanks mostly to out and back up-climb, but had some good downhill as well. Lost lot of time leading up mile 9 as this was part of race where wind was at it's worst. Hit mile 9 at 8:21 by far my worst split at this point. It did not get me down as I was still tracking well to my goal time of 1:40.

Mile 10-11 - The wind died down thankfully, but this was when the course loops back to the biggest hills once again with some good up-climbs to the crest of that same hill. Even with the big up-climbs I gained some ground hitting mile 10 at 8:03. I got to the crest of the big hill (I really should give this bad ass hill a name-lol) and much better going downhill than going up. Cruised downhill at sub7:00 pace and raced up the next hill. One of the volunteers commented to me as I sped past her I made this look easy. That made me feel good and even more determined to get up this last hill. Crested this next hill and sped to mile 11 at 7:40 pace.

Mile 12-13.1 - With the biggest hills behind me for the final time of the race it was time to drop the hammer and finish this race strong. I knew I still had a shot of 1:40 even with the problems I faced with the wind a few miles back. Thankfully from this point to finish course was mostly downhill. Pushed the pace as I ran these last couple of miles over small rollers. Hit mile 12 at 7:32 and with a mile left to go I gave it all I had left. Last half mile up to middle school is a slight uphill and sped to mile 13 at 7:25 pace. The finish line was in sight and knew at this point 1:40 was not happening, but I was going to finish as close to that goal as I could. Kicked it up a notch to finish strong at 1:41:21 which was same time as my Garmin read.



Although I did not hit 1:40 I am very happy with new shiny PR knocking it down another 12 minutes. Definitely a PR to be proud of and one I trained really hard for. Just going to have to hit that 1:40 next time. Excited about the end result and what it means for my upcoming marathon later this spring.

What a difference a year makes from 2:14 to a 1:41 time finishing 61st overall of a field of 323 and 5th in my very competitive 40-44 AG. My running has definitely come full circle and can't wait to see where the rest of the running year takes me.

Thanks for reading and all your support!

Ocean Drive Week 4 - 01.13.14 - 01 19.14

01.13.14 - 8.5m - 8:36 avg pace -Easy run around town to kick-off another training week. Legs were flowing today.

01.14.14 - 9m w/5x1k@5k w/400 rec - 6:30 avg pace - took run inside to Y mill with rainy morning . At this point getting used to intervals on the mill. That time of the year. All about getting fit and getting work in as intended.

01.15.14 - SRD with some lite strength & core work.

01.16.14 - 9.13m w/5.37m@MP - 7:32 avg pace - did not get up as early as I should have and had to cut run short from my planned 11-12 w/7m@MP. Need to start shortening my w/u & c/d to get my entire workout in especially with MP runs getting longer at 8m starting next week. Felt it was better to cut workout and still get short c/d in. Still a solid workout even if shorter than planned.

01.17.14 - URD - I was feeling tired this morning and slept in vs. my planned 8 miler. Plan was to make-up after work but family had other plans. It was just as well as body probably needed extra rest this week. A cutback week it is.

01.18.14 11.1m - 8:42 avg pace - brought my planned 10 miler inside with snow overnights making roads a bit icy for my liking. Made it a progression run with some hills to break up the monotony of another mill run g or 10.6m with a 0.5 Collison to stretch run to 11.

01.19 14 - 12.3m Long Run - 8:04 avg pace - cut short planned 15 to 12 considering I would not hit my mileage this week making it a cutback week. Solid even Hanson MR effort feeling pretty effortless at times. A year ago this pace was not that way. Just running consistent goes a long way sometimes.

50.0 on the nose for the week to close out Week 4. Lower mileage than planned but sometimes you need to listen to body which I clearly needed to this week. Something I was stubborn about last cycle ending up overtraining like I did.

Ocean Drive Week 3 - 01.06.14 - 01.12.14

01.06.14 -  8.65m - 8:41 avg pace - nasty freezing rain so off to the Y and the treadmill I go. Not my first choice but better to get in the miles regardless and safely.

01.07.14 - 8.79m - 5x800@5k w/400 rec (6:31-6:35) - -2 chilly temps outside so me and my best bud the Y treadmill for interval day. 2.5m w/u & 2.5 c/d. Plan called for 6x800 but cut short to 5x800 with a side-stitch bothering on the last one. My third week of intervals and finding a groove with them even if on the mill. That time of year for training.

01 08.14 - SRD

01.09 14 - 11.1m - 7m@MP - 7:32 avg pace - Opted for another run on the mill with snow in forecast for the am. Some days about just getting work in. Felt good for MP run though

01.10.14 -7.4m - 8:16 avg pace - Overslept and missed my planned 8 miler.  Ran after work between kid activities.  Finally got a run outside this week. Found a nice rhythm today and miles just clicked. I could of run farther if I had more time.

01.11.14 -10.5m - 8:45 avg pace - Back to Y today for my run as weather was nasty and did not feel like dealing with it for 10 miles. Played wuth inclune in kuddle miles for sone good hill repeats.

01.12.14 - 13.2m - 8:45 avg pace - decided to join some friends for some trail running at Calendonia. Slower than my originally planned Hanson paced LR but made up for it with over 1000+ elev gain. Loop is called the Beast Loop fir a reason with some narly hills. Solid run and good convo with my running buds to top off the week.

59.7 miles for Week 3 keeping it consistent the last  three weeks (57/60/59.7). Off to good start fir the cycle with 11 weeks to go. #BQin14 #dowork

Ocean Drive Week 2 - 12.30.13 - 01.05.14

12.30.13 - 8.1m w/6x hill sprints - 8:48 avg pace - Week 2 of Ocean Drive training begins. Easy 8 miler with some hill sprints to kick-off the training week. Slowed it down a bit. been feeling I need to have some slower easy runs and not do them all at my faster easy Hanson pace. Not so much a recovery run but just  slowing it down a bit.

12.31.13 - 12.1m w/8x600 w/400 rec - 600s 6:30 avg pace - last run of 2013 with 8x600s on the mill at the Y. Warm-up and cooldown to and from Y. 600s not as tough as 400s last week, but hard workout though. Kept incline on 2% whole time for workout. Snow held out but a bit windy for the track today. Closed out 2013 with a bang with 2710 miles.

01.01.14 - 7.8m trail recovery run - 11:44 avg pace - First run of 2014 in the books for 7.8m at Caledonia on some trails. Really had fun running the trails or hike/jogging some of those climbs. Definitely different mindset than road running but a nice break from that. Some of those climbs really felt the burn in my legs even though it was more like a jog/hike. Need to do this more often. Thanks to my friend Chuck for showing me this awesome trails.

01.02.14 - 10.6m w/6m@MP - 7:26 avg pace (7:24, 7:30, 7:26, 7:28, 7:28, 7:18) - Decided to run my MP run at Norlo Park this morning. Same course as 24hr race held here in the spring. Never get to run here usually with my schedule so with day off today decided to take advantage of that. Solid MP run this week. 

01.03.14 - SRD with some lite core work. 

01.04.14 - 8.6m - 8:38 avg pace - 10 degrees outside and roads still a big ole mess from the snow so took run inside to the treadmill at the Y. Progressive easy paced run from 8:57 down to 8:06 and back down to 8:41. Just about getting miles in today.

01.05.14 - 12.75 - 8:04 avg pace -  Ran my LR a little later this morning to let it warm up a bit to a balmy 19 deg. Much better than12 deg in early am. Road conditions not as bad as I thought and was able to keep my LR pace for most part with a 8:04 avg. met up with my friend Bill and his daughter out for his first LR of his cycle for Boston.

Solid week in Week 2 overall and very pleased on how training going as workouts progress in the cycle. 60m for the week my first time hitting that mileage in 2014.

Gettysburg North-South Marathon Race Report - May 1, 2011 - Run to Race Another Day

"War is cruelty. There is no use trying to reform it. The crueler it is, the sooner it will be over."
-General William Tecumseh Sherman

General Sherman could not have described better what the inaugural Gettysburg Marathon would end up being this day. I remember when I first heard they were planning a marathon in Gettysburg, PA it was one I knew I just had to run for my follow-up marathon to MCM last fall. Just a short 35 minute drive from Chambersburg, PA, a marathon practically in my backyard. A race with 2 courses depending on what state you were from be it either the South or the North. Clever idea on the 150th anniversary of the Civil War. The race organizers later determined it was not feasible to have 2 courses as the logistics would not work, but runners would be segregated in North & South fields.

As registration opened I was unable to commit to train for this race with family plans around that time needing to be confirmed. Unsure if I was going to run this race I started training for the local half marathon here in Chambersburg instead. A few weeks before the half marathon, plans came into focus and it was decided Gettysburg would be the site of my 2nd marathon.

Reworked my training plan to focus on marathon training after my half marathon in early March. Training for my 2nd was a different experience than training for my first. My first marathon was all filled with the unknown with never running a marathon before and not knowing what to expect. Lessons learned from MCM needed to be applied here. As prepared as I was for that fall race I wanted to be more so for my second if I was to continue to grow as a runner. I virtually did no quality runs for MCM outside of my weekly MP & LR runs. I incorporated tempo and interval runs and increased my mileage into my training this cycle if I was to improve on my PR of 4:12:59. I decided on a goal time of 3:35 confident I could get it done based on the good training cycle I had worked so hard to get thru.

Gettysburg was going to be a special race not just for me and a potential PR, but also get to run with good running buddies Kevin Hewitt and Rick Bigbee who would be going for a BQ. Training cycle was in the books and it was time to head off to Gettysburg on Saturday. It turned out both Rick and I were staying at same hotel in Gettysburg. We met up late that afternoon for packet pick-up and a final shakeout out and back on that first mile of the course. We had a good run keeping it nice and easy. Afterwards went to the Appalachian Brewery to get our pre-race dinner. We both chose the pasta to keep the GI in check for race day. To top off the nite we drove the course. Course looked hilly, but driving the course is different than running and did not seem any more hilly than I was used to back in Chambersburg.

Race day was here and as was the case with MCM I did not sleep well waking up numerous time throughout the nite. Alarm went off at 4:45am and I was wide awake ready to run in yet another marathon. I went thru my normal pre-race routine and got ready for the race. Kissed my wife good-bye and thank her for supporting me thru another training cycle. She would be waiting for me at finish along with our three kids. Met Rick downstairs to head off to the start. We got to start and met up with Kevin as well as some other running buddies Glenn McKinley and Rob Dolan. Hung out with them for a bit discussing the task at hand and took a few pictures. Kevin, Rick, and I proceeded to start line and the inaugural Gettysburg North-South Marathon had begun.

Mile 1-6 - kept it slower than MP to start off as runners were bunched up with mile 1 at a 8:40 pace. Some good hills with mile 2  a little faster and right at MP of 8:06. Knowing that was too fast at this point got into a groove next few miles slowing it down to a 8:20-8:30 pace thru the 10k mark.

Mile 7-13 - started to pick it up to a 8:15 pace for mile 7 and eased into MP at 8:05 for next few miles. Tough hill at mile 11 really ate me up at 9:21, but did not get unraveled yet. Came into good portion of downhill and maintained MP until turn around point. Saw Kevin and Rick before that and Kevin gave me a high five. Still feeling really good at this point.

Mile 14-17 - hit mile 14 and calves started feeling tight and eased back pace a bit. Kept it going until another big up climb at mile 17 and that's where I started to unravel. Calves were hurting so bad I had to walk a bit to relieve the pain a bit. At this point I pretty much decided a 3:35 was not going to happen and just thought about keeping it moving along.

Mile 18-23 - calves were screaming at me now and decided to just run/walk rest of way. I was walking the up climbs and running the downhill or running long enough until I could not tolerate it. Disgusted with how the race was going just thought about finishing with all my goals clearly out the window. Never thought about a DNF, but was clearly doubting myself and all the hard work I had put in.

Mile 24-26.2 - I got to mile 24 and all I thought about was crossing the finish line even if I had to crawl over it. I was cruising along in a slow jog wondering if Rick with Kevin pacing him got his BQ 3:24. It was one of the things keeping me going. Then out of no where who do I see, but my buddy +kevin   running towards me knowing full well why he was here. It really boosted my morale a bit and he ran alongside me keeping me going. We discussed how my race fell apart for me, but all he was thinking about was getting me to the finish. We both agreed we over-estimated course and probably more hilly than we thought. Kevin running me in is something I'll never forget no matter how many marathons I end up running when I close the book on my running career. We got to last mile and as bad as race had went I was determined to finished this one strong. Rounded last corner with finish line in sight Kevin tailed off with his job done. Gave it all I had for that last stretch and crossed the finish at 4:22:41. 10 minutes worse than my first, but was relieved this nightmare was over. Run to race another day!

When I ran my first at MCM I thought I had gotten all of my running firsts out of the way. Clearly there was still one more first to be had. Disappointed I did not get my goal time of 3:35, but what does not kill us only makes us stronger. I know I am better than this and Gettysburg will just motivate me even more and drive me even further at the marathon distance. I'll remember how I felt at this moment dejected and defeated for that race in the near future where I get that 3:35 and a eventual BQ. It will make those victories all the more sweeter. Take that Mary until we do the 26.2 dance again. Billy will be back!

Thanks for reading!

Hershey Half Marathon - October 16, 2011

I had my heart set on running my third marathon this fall at Steamtown especially after bitter disappointment at my second marathon this past spring in Gettysburg. Schedule would not align with family commitments for that to happen or any other marathon this fall for that matter. Only race that worked was the Hershey Half Marathon on the sweetest place on earth in Hershey, PA. It wasn't a full, but it was a race I was going to train hard for with hopes of improving my half marathon PR this fall at least.

Originally the plan was to make this a fun weekend at Hershey, but other commitments for the family came up and decided to make drive up myself from Chambersburg saving the hotel expense since it was just me. Only thing with that plan I forgot to cancel hotel in time. So at last minute decided to drive up to Hershey night before after a exhausting kid activities day running me ragged. Settled in hotel around 9pm Saturday night, layed out the race gear so it was ready to go race morning.

Every race I double check alarm clock to make sure it's set. That really does not matter though as I am always up before alarm goes off. Got dressed and had my oatmeal and headed out to Hershey Stadium around 5:45am ensuring I had plenty of time to get my registration packet and be ready to go before start. Picked up my packet and pinned my bib on and hit restroom again. Nice to use actual restroom opposed to port-a-potty since race started at stadium at Hersheypark.

Scoped out the the last 0.1 of course inside stadium trying to visualize how that would go in just mere hours. Met up with my friend Heather who was also running race. She ran it last year and talked about how the course differed in the inaugural year. Wished her good luck and made my way to starting area hitting restroom one last time and stretching to loosen up a bit. Met up with my friend Steve and talked about race as we waited for it to start.

Race was about to begin and lined up in the 6,7,8 minute corral toward the middle.  I had a good base building and training cycle this past summer/fall and felt good about a PR with a goal of 1:37 and at least a good shot of something below that with decent weather in low 50s and sunny on race morning.

Race Director made a few announcements and turned it over to Zowie who is a patient at Hershey Medical Center with the Children's Miracle Network where proceeds from race go to. More on Zowie later. She officially started race and I was off running in my 4th half marathon.

Mile 1 - 3 - For a race the size Hershey was it was not too crowded as I started running. Plan was to keep it to a 7:30-7:40 pace to start off as we made our way thru park which had some tight spots for this beginning stretch. As I got out of park and to open road splits were at 7:23, 7:23, and 7:32. More fast than I would have liked for first 2 miles, but was right on pace for my goal time.

Mile 4 - 6 - Feeling pretty good at this point even with starting to see some hills, but powered up at a good pace. Splits right on target with a 7:26, 7:29, and 7:27.

Mile 7 - 9 - Hit halfway point at exactly 49:00 and was very hopeful for a 1:37, but this was point in race where hills went a little harder and longer than I am used even in hilly Chambersburg. Hill at around Mile 8 or so really took a lot out of me and think with temps rising ever so slightly was the turning point here in the race. Splits slipped a bit with a 7:46 and 7:48 in Miles 7 & 8. It was about Mile 9 where I felt like I needed to make a decision if 1:37 was going to happen or I needed to readjust my goal. My split for Mile 9 was ugly with the hills just eating me up at 8:20. At this point I felt like throwing in the towel and wanted to walk, but found some inner strength inside me that I was not going to give up and push thru. I did decide that today would not be the day for a 1:37 and decided that a PR was still attainable if I could keep splits around 7:50-8:10.

Mile 10 - 12 - Running with everything I had left and splits really showed the hills had worn me down. Splits of 8:10, 8:12, and 8:06. I was running more on inner strength at this point than physical.

Mile 13.1 - Gave it all I had left as we got closer to Hershey Stadium running thru the tram paths and parking lot to stadium. Mile 13 split of 8:20 and knew a PR was not happening as I entered stadium for last .1. Seeing the crowd at stadium gave me a little extra and felt like I was in the Olympics or something heading towards the finish. Threw down the hammer for the last stretch finishing at 1:41:56. There again at the finish was Zowie who put the medal over my head. By far the best part of the race.

299 out of 3956 Total Runners
AG 35-44 - 87 out of 493