Thursday, April 26, 2012

Random Thoughts about Running 20 Miles

In honor of my first ever 20-miler, I find it necessary to create a blog post.  I hope reading this post is less taxing than the 20-mile run.

The overall experience was good.  In fact, I only kind of wanted to get run over by a car at mile 18.  Usually by mile 14 I’m seeking out city buses to jump in front of or to get in.  The long run also gave me some ideas on how to qualify for the Boston Marathon.  They include:
  • Run the last 10 kilometers in under 12 minutes.
  • Ride the last 10 kilometers on a motorcycle.
  • Ride the entire 26.2 miles on a bicycle.
I’d like to pass along some suggestions for others attempting to run 20 miles.  I’ve done it once, so that makes me an expert.
  • Don’t be a time hero.  During the previous week-and-a-half, I’d run 11 miles at an 8:15 pace and felt good about my ability to traverse semi-long distances at a pace that would give me a sub 3:40 marathon.  There’s a big difference between 20 and 11 (9 for those not good at math) and I decided to run at a relaxed pace.  You’ll never guess what happened.  I actually enjoyed myself and was able to run the last couple miles at a much faster pace than anticipated.
  • Don’t be a slug either.  I had no time goals other than not to run a single mile in over 9:45, with the exception of refueling miles for which I allowed myself an additional 14 seconds. I succeeded, running a 9:47 and a 9:49 on refueling miles and only exceeding 9:30 a couple times on the rest.  Most were under 9 minutes.
  • Consume liquids and liquidy solids.  The high temperature for the day was 98 so I headed out before it got too warm.  I also heard that dehydration was bad so I hid water in strategic locations along the way and put three packets of that gooey gel stuff, which, by the way, is intolerable if you have no water to drink afterwards.
Part of my route took place on a mile-and-a-half loop at Sunset Park where a race was taking place.  I was running in the opposite direction of the racers, which I’m sure proved irritating to many but fun for me.  If you’ve never experienced a race in this manner I highly recommend it.  It allowed me to shout words of encouragement and jokes at the participants, who despite my fun banter still looked irritated.  

I ran the last quarter-mile on the loop in the same direction as the racers but ran around the finishing gate for fear race directors would handcuff me and drag me off to jail.  Nobody seemed to care that I had already run 16 miles but were overjoyed when anyone finished their little 3.1-mile trot and were irritated by my mere presence even though I’d arrived much earlier than they.

Other random thoughts:
  • The only thing better than finding a five-dollar bill in your running shorts is looking at your Garmin and realizing you’ve gone seven miles and not six.
  • I was happy to see my wife and four of my kids (Trenton slept in) at mile 11 to cheer me on.
  • My three pair of running shows cost me approximately $235.  Of course, I wore the ones that cost $15.  They're the best shoes I've ever had.  Too bad they're discontinued.
  • There’s nothing like the post long run buzz the next day.  I was a little tired, a little stiff, a little sore, and a little buzzed with confidence and accomplishment.
  • My current strategy for the actual marathon is to run the first 20 in about 2:50 and hold on for dear life in hopes of breaking 3:45.  The course is downhill most of the way.
  • I have at least one more 20-plus miler planned.  I’m looking to go 23, 3-4 weeks before the event and then taper with maybe a 15-miler 2-and-a-half weeks out.  I may rethink my time goal.
  • As I said, the marathon course is primarily downhill and I’ve been working on my downhill form.  I’ve become quite efficient by shortening my stride, lifting my heels, and letting gravity do the work without having to brake with my quads.  It’s led to a substantial reduction in pace without causing damage to my legs or making me winded. I’m rattling off 7:00 to 7:30 miles on slight downhills without an appreciable increase in effort which makes me think I can nudge my marathon time under 3:40.   Obviously I wouldn’t be tearing down hills at a 7:00-pace but I don’t think running some at 7:45-8:00 minute pace is out of the question, even on a long, long run.  On the other hand, I just might be conservative and go for something under four hours.
I’m open to suggestions.

Monday, April 16, 2012

Boston Marathon Recap

Apparently race day temperatures were supposed to approach 87 degrees for the 2012 Boston Marathon, causing race organizers to offer a deferment for anyone who chose not to run in the heat.


We have a word for days when it's 87 degrees here in Las Vegas: Winter.

Man up, Boston!

Vegas in winter.

Friday, April 13, 2012

A Big Life Change

When I got married in 2001, I did so with the intent of being married forever. After all, I thought I had married the perfect woman.

Had a nice little affair with these
Shortly thereafter I bought my first pair of Brooks Beast running shoes. I remained as loyal to them for 10 years as I did to my wife. It was the perfect running shoe. In fact, I had never run with any other brand of shoe...until last week. Imagine how angry my Beasts were when I set a pair of Saucony Gridvantages, a pair of trail running shoes I usually wear while wandering about the house,  next to them in the closet, stuffed with sweaty running socks.

Yes, I should have been more sensitive.  I guess I was feeling invincible.

10 good years with these.
A couple days ago, emboldened by my recent affair, I ordered a pair of shoes online.  They weren't Brooks Beasts. They were Brooks Ghosts. I believe this would be the equivalent of leaving your wife for her cousin, a much slimmer, less controlling cousin. They haven't arrived yet, so I took one last spin in the Sauconys. It was quite a spin, 11 miles of heavy breathing at the park.

Can't wait to try these out.
I'll admit I was feeling a little guilty, and then a friend of mine, a former cross-country coach, pointed out that the Beasts were a motion control shoe meant for pronators. I responded that I was a pronator and showed him my foot strike. He then informed me that I was supinating and had been wearing the wrong shoe for 10 years.  That eased the guilt for sure.  As it turns out, the Ghosts are for me. Let's hope it's a long term relationship with a lot of heavy breathing.

Oh, my marriage has never been better. That's what happens when you marry the perfect woman.

I do mean perfect!