Mike's 2010 NYC Marathon Race Report

By Mike

Pre Race Babble
Wow. What a race. In my earlier blog posts you may have seen that I predicted a 3:10 for NYC Marathon this year. In July I did a marathon check-in and felt that I was close with several months of training to go. I was really happy with how things were going. Then in late August things fell apart and I didn't find my running legs again until October with just weeks to go to the marathon. I gave up on any predictions and just figured I'd go out and do what I could.

Well if things couldn't get any worse they did. I went home early on Thursday (3 days pre race) with a migraine and some early cold/flu symptoms. Friday was slightly better and Saturday was slightly worse. On Sunday morning (marathon morning) I woke up with a progressively worse sore throat. I considered bailing on the marathon altogether. Still I got up, had some breakfast and hot tea and felt a little better. Bought some cold medicine and took a dose at about 6:15am (race start 9:40am) and another at about 9:00am--felt better. Standing around a cold race start for a good 1.5 hours too (NYC Marathon logistics are a pain!) didn't help though. I decided this would likely be my last NYC Marathon for a while -- not a fan of the cold at all! I took my pre-race Gu Roctane with 20 minutes to go, downed it with some water and prepped for the race to come.

Race Start
The 1.5 miles on the Verrazano were cold and windy. My feet felt like frozen cinder blocks about to smash in pieces. Luckily it was sunny out. Things improved once off the bridge and onto the upcoming "flat" section. Felt surprisingly good despite the cold and sore throat and pace on the flats came out to a comfortable 7:40-7:45 range. But by mile 8 I started to feel that the pace was unsustainable. Legs felt tired and heart rate kept dropping well below target. I took my third Roctane at mile 9 (previous at mile 4) and had to put in a lot of mental effort to watch my pace and heart rate and to motivate myself to make sure I didn't slow down too much. Not a good sign with not even 25% done. It felt like it was the cold taking its toll.

Still, I managed to keep a good solid pace. I clocked in at about 1:43:xx at the half but struggled to go up the bridge leading into Queens. I was definitely starting to fade and was just hoping some mental toughness would get me through the day.

The Queensboro Bridge was a slog (as expected) ... the downhill part was no relief either as my ankles were really starting to kill. Shortly after I turned onto 1st ave I felt something unexpected... someone jumping on my back and stepping on my shoes at the same time!?!?!? My left shoe nearly popped off and I almost hit the ground face first. I saw the guy who did it and I started to yell at him with some pretty severe expletives. He had nothing to say in response... not even a sorry. That could have ended my race right there but luckily my mildly "ninjistic" balance skills kept me on my feet -- whew! :)

With my legs starting to feel even more fatigued I decided I would take my next Gu Roctane a mile early (mile 18). Amazingly within a few minutes I felt this surge of energy. My average heart rate went up a few bpm and the perceived exertion went down a bit. This stuff works (note to self- take them every ~32 minutes next time). For the next few miles up first ave I managed to keep a low 8:00 pace. I slowed down in the section in the Bronx (everyone does) but brought it back to a low 8:00 pace upon re-entering Manhattan. I realized I was dangerously close to not breaking 3:30 and realized I needed to up the pace and give it all I had in the last 5 miles.

So that's what I did. I pushed myself to my absolute limit knowing I'd be incredibly frustrated with not breaking 3:30 two years in a row. It felt good to pass the other runners and only motivated me further. With 800m to go and a sub-3:30 within reach I imagined myself running a Yasso 800 interval. It worked. I crossed the line at 3:29:38! Then the wave of pain came over me.. aching ankles, left plantar fascitis pain, tight right hip flexors... it's amazing how you can block all of that out during the race... though you pay for it 10-fold post race. It felt impossible to even walk properly right after crossing the line. Still... pretty happy all things considered.

Summary
Avg HR: 159 (158 in 2008 and 161 2009)
Time: 3:29:38 (3:43 in 2008 and 3:30 in 2009)
Pre Race Nutrition: 1 can redbull, 1 Gu Roctane packet, and about 20 oz of Gatorade Endurance, as well as some light breakfast about 3 hours prior.
During Race Nutrition: 1 Roctane every 4-5 miles, ~5 Hammer Endurolyte tablets total, water and Gatorade Endurance at each aid station (almost every mile)

Finding my running legs again

By Mike

The NYC marathon is only 4 weeks away and I'm due for another check-in on my training. In my earlier posts I mentioned I was targeting a 3:10 and was in about "3:20 shape" and some point in the summer with months of training still ahead.

The last few weeks have been tough though. Training has not gone well since the end of August. Up until then it was great. I had absorbed about as much training as training as I could have and was due for 2 weeks of rest leading up to my half-iron race in Sandusky, OH (Rev3 Cedar Point). The only problem was that I had to move my apartment. We hired movers of course (no way I was planning on doing that kind of physical labor during my taper) but as luck would have it, our movers were shall we say... less than competent. I ended up doing 9 hours of physical labor on a Friday two weeks before a half-ironman. Needless to say I was completely fried. My legs felt like dead weights and I was unable to complete even basic recovery workouts for the 12 days that followed.

I still had a great half-iron (5:06) but it was about 10 minutes slower than I planned, losing most of that time on the run (actual 1:41 vs planned 1:32 run split). What seemed to kill me was my ankles... there was just no bounce or spring in my step. With each step I felt like my foot would "stick" to the pavement. I felt like I was at risk of falling on my face if my back foot would have taken just a millisecond more to come forward and support my forward body lean.

Since then I've been trying to get back into running... to find my running legs again. Of course getting sick with this cold/flu thing that's been going around has not helped. I ended up having to back out of a half-marathon tune up race I was planning on doing last weekend. I've probably done no more than 30 miles since Rev3 (4 weeks ago), with ~8 of those miles coming from today's "long run". I had to stop and turn around at about mile 4. My legs couldn't take it any more and the 4 mile return trip was a definitely a slog.

Yes, I admit the last 6 weeks have been tough. The positive thing is that at least my heart rate was low (relative to pace) during these last few runs so I don't think I've lost much cardio fitness. I've just been unable to maintain an effort higher than zone 2 or do anything more than 4 miles without great discomfort. I have 4 more weeks so who knows what will happen but I am very doubtful of my achieving the previous goals I set for myself.

I'm probably going to just continue training by feel and trying to put on as much mileage as my legs can comfortably handle rather than following any sort of training plan. We'll see what that translates to come race day so at this point I won't be making any predictions.

NYC Marathon Training - Week 1

This past week I did (almost) exactly what I planned to do, which is all I can hope for.  Daily results:

Tuesday- 4 mi in 30:30 (7:37 pace)
Wednesday- 5 mi in 37:30 (7:30 pace)
Thursday- 4.3 mi in 31:00 (7:12 pace)
Friday- OFF!  Last day of work, celebrations, dinner, etc
Saturday- 7.4 mi in 1:02:35 (8:27 pace)
Sunday- nothing, all day travel

I had planned on doing 8 miles on Saturday and would have liked that to be 30 sec/mi faster,  but I got lost, had a lot of traffic lights, wandered around, had my watch stop, etc etc.  I'm not concerned this far out, but this is the only thing that didn't go as planned this week.  Other runs were just fine.  I don't need much more speed, but certainly need to increase the mileage!  I am just very cautious about doing too much, too fast.  The week's total of 20.7 miles is a 13% increase over last week.

Nutrition on the runs:  nothing, but I did take a Gu gel before the 7 miler (my only breakfast) and always followed my runs with a Fluid recovery drink (it was warmer than usual in Seattle and felt I needed the electrolyte replacement).

This coming week I am back in New York (after spending the summer in Seattle)!  Most of my runs were in Myrtle Edwards park, along the water.  I will certainly miss the view!  And with the water temp around 50 degrees and the wind off the sound, it was like natural air conditioning.  I'm excited to be back in New York, but will certainly miss the running in Seattle. Luckily the heat wave seems to have broken back east, since I am NOT acclimatized to that!

Goals for the coming week:
25 miles, including 10 miles as the long run next weekend.