Run Clinic Tonight

Just got in from the Durham 5K Run Clinic tonight. Did 5K in the rain, it was a pleasant 14C so we were all quiet comfortable. Think I will do a rest day tomorrow then a couple of long runs on the weekend!

Strides

A little 7K run at noon today. Did 4 sets of Strides before I started my run. Trying to avoid the fish out of water feeling when I start a short race. Went on to do 5K at a 4:20 pace then 1K at a 4:10 pace then a 1K cool down.

Working on speed!

6K done on the treadmill at lunch, 2K@5:00 pace, 2K@4:20 pace then 1K@4:10 then a 1K cool down.

Waterloo Marathon Finish Line Picture

5K today

5K at a 5:00 pace on the treadmill after yesterdays Marathon. I was surprised by how little muscle pain I had !

Waterlo Marathon , Sunday April 26 2009

Drum roll please ...... and I award myself a Silver Medal . Garmin time for my first Marathon is 3:48:16. Not sure of my placing yet as results haven't been posted!

Race day started at 3:00 am after 6 hours of sleep! Besides putting a pot of coffee on I fired up the PC to check the weather. It was going to be wet , either +20C or +10C. No one was saying for sure ... how to dress! Did my usual breakfast , Oatmeal , OJ, English Muffin with PB and a Coffee. Jumped in the hot tub with another brew and I was off at 5:15. Temp leaving home was 6C , upon arrival in Waterloo at 6:45 it was 14 ... would the cold or warm air win out. Started with my Shell over top of a compression shirt , in an hour the temp had dropped to 11C and a stiff breeze accompanied the change. I added a semi fitted long sleeve tech shirt and I was comfortable , after all you can always take it off.

Race started at 08:00 , there was a pretty good crowd for the full ... probably close to 150 folks. First few K were through the city , 1K in a fellow in front of me jumped over the 1K marker. All I could think was he is going to regret that little energy outburst later. I was rock'in to my ipod and trying to run as relaxed and efficiently as I could. My pace goal was 5:00/K for as long as I could, no pace band required! I quickly settled into the race , first 3K were 5:08, 4:46, 5:02 . At 3K sweat strarted rolling down my face , the Shell came off and it was tied around my waist. Next mile stone was at 45min, did my first Gel , avg pace was 5:04! The wind was really strong from around 8K to 20K we were either into it or it was at a 45 degree angle. I was comfortable , wet but not sweating too much. After the Gel at 9K I caught myself speeding up to a 4:36 pace .. put the breaks on that turned out to be a 4:52 pace for that K!

9 through 18K were uneventful ... nice country roads , not too many hills. I concentrated on being relaxed and efficient and tried to breath deep and easy. Gelled again at 19K , 1:36 in , again I picked the next K up a bit... 17K was 5:08 , 18K 5:07, 19K 5:10 20K 4:58. At around the half way point we changed directions and headed down a 5K Gravel Road... wind at out backs. Picked up the pace a bit , 21K 5:06, 22K 4:52, 23K 4:57 , my average pace dropped to 5:03 , I started to think that maybe a 3:3X:XX may be possible. From 24-30K I started to slow a bit , 24 was 5:18, 25 5:10 , 26 5:16, 27 5:43. 27K I did another Gel and then had my first aid station stop , I had only consumed 700ml of Gator Aid that I was carrying. I filled my bottle back up , half water/half accelerade. After the brief aid station stop and the Gel I was able to pick it up a bit and 28K was done in 5:14. I was really starting to feel fatigued and continued to fade , slowly but steadily. 29K was 5:19 , 30K I cramped for a few minute , rather acute but short lived and I ended up with a 5:51 pace. The next 12K would see 6:00 +/- 10 second pace .... it was really hard but managed to push on and keep running all be it at a pace 1 minute slower then the planned 5:00 At around 33-34K we were back into the wind and it was stronger and I was cold. I put my Shell back on and this really helped me to be more comfortable in the last stretch. The last 8K were down a really busy road . I felt at risk with the wind pushing me around and cars whizzing by at 80K with only a few feet of clearance. I could have moved to the gravel shoulder but it was really soft due to all the rain and besides I wasn't up to the extra effort. I may think twice before I do this run again because of this hazard. The other 34K was awesome , little to no traffic and scenic. An out and back would have been better!

Things I would do different to improve time would be....

1) Slow the pace down a little , say 5:10.. anything left the last 5K giver er!

2) Increase my weekly long runs to 35K. Max has been 25-30K

3) I have dropped from 183 to 176 lbs , I have would like to get to 170lbs ... hold the beer!

This was my first Marathon , I have done 2 50K Tails races but the road Marathon is a totally different beast. The Marathon is a cross between a speed and an endurance event ... now I understand! I am looking forward to doing the forty two two again , probably Socita Waterfront in the fall!

5K and thinking...

Yet another 5K indoors at a 5:00 pace. Not going longer this week in preparation for Sundays Marathon made the 1st couple of Ks seem awkward, but after 2K it rocked...you know that I can go forever and it feels great feeling! Still feeling the effects of my Protein loading , the 2lbs of Steak I ate last night are still making the journey through the body!

Tomorrow... the day before, well I am going to drink more water, I am going to eat lighter , Mac and Cheese / Spaghetti/ Oatmeal ..... smaller lighter meals! I have a reasonable day planned, going to build new entrance steps to the house . Not too much unusual bending or heavy lifting.

The weather for Sunday has changed, 12C and rain! I am OK with that , as a matter of fact I kinda like it. Not sure on what to wear and will probably make some last minute changes based on past experience with what ever weather I may face on Sunday morn!

Been reading a bunch of Boston Race reports ... probably not too good for the mental just before race day!

OK, now for the predicts ..... absolute Gold medal the running Gods were alright and it was downhill with a tail wind kinda a day would be a 3:30:XX day... a stretch but some days I think YES , others I think a wee bit on the overly optimistic side! Silver and allot more realistic would be anywhere between 3:31:XX and 3:51:XX . I suspect that I will fall into this category more towards the 3:4X:XX range. Now my Bronze medal would be earned with a 3:5X:XX finish. My what happened would be anything over 4 hours!