June 9, 2012 Utah Valley Marathon Preview

The Course

The marathon starts at about 6200 feet and ends at about 4800 feet. For those of you not skilled in math, this means much of the course is downhill. I’ve done quite a bit of training on hills—uphill and downhill. I’ve matched the degree of descent as best I could on training runs. Because I run up before I run down in training runs, the marathon course is much faster than what I’ve been running, so my 3:19:09 time in the 22-mile run may not be an accurate indicator of what I can expect to run on June 9.

There are three significant uphills, according to the elevation profile. After a good six mile descent to start, there’s about a mile of flatness and a slight incline for two miles. My long training runs have included a five mile ascent at about mile five, with three of the first five miles downhill. There looks to be a fairly steep, but short (that’s relative) ascent at miles 12 and 16. Miles 18-26.2 are mostly downhill. I have been training downhill. The last four miles of my long runs have been downhill. Every other mile of most of my shorter runs and some of my tempo runs have been downhill.

The only thing I haven’t prepared for is the altitude. I remember running at 6200 feet last June and I thought I was going to die for the first half mile, which was uphill. Once the descent started, it was all good. I’m going to head up to Mt. Charleston next week, and run six miles downhill from about 7700 feet to get a feel for the start of the race. Does anyone want to come pick me up afterwards and drive me back to my car?

The Weather

The average high at the start in Wallsburg, Utah is in the high 70s. Since the race begins at six in the morning, I won’t be dealing with the high temperature. I’m guessing it’ll be closer to fifty degrees at the start—a little chilly for this desert dweller, but better than heat stroke temperatures. By the time I finish in downtown Provo, it will probably be in the 70s, barring an unfortunate heat wave. Since the run is in a canyon, I’m guessing there’ll be ample shade. I’ve run a 10-miler here before there but I don’t remember it too well, other than it was very enjoyable.

The Scenery

Bridal Veil Falls, Provo Canyon

Provo Canyon is beautiful.

Marathon Plan

I have slightly less than four weeks to go before the marathon. I’ve come up with a race-day plan. Those of you with more experience are welcome to chime in and offer your advice.

Race Strategy

I will drink water or Powerade at every single stop. I’m considering bringing electrolyte tablets just in case. There’s Gu at certain stops too, but I’m going to bring a couple with me in case they run out. I finished my 22-mile run at a 9:02 pace. All I needed to do was finish the remaining 4.2 miles in 41 minutes to break four hours. I could have done it, although it was tough going and I took a few short walk breaks the last few miles.

Because the actual marathon course is faster, more scenic, and cooler, I’d be very disappointed if I didn’t break four hours, especially considering the extra mental and psychological boost you get from fellow runners. That being said, I’d be OK with a four-hour time. I’d be thrilled with a sub 3:50, ecstatic with a sub 3:40, and out-of-this world delighted with a sub 3:30.

That being said, my official goal is 3:49:15 or 8:45 pace. It's fast enough that I'll finish in the top half of a race, something I've never done, but slow enough that I'll finish alive.

Bulletin Board Material

This excerpt from Benjamin Cheever's Strides: Running Through History with an Unlikely Athlete got me thinking about bulletin board material, motivation and when we need it most:

"And swiftly indeed did they run, for the prize was no mere beast for sacrifice or bullock's hide, as it might be for a common foot-race, but they ran for the life of Hector.  Three times they ran around the city, and then Hector stood to fight.  He lost, of course. Everybody lost to Achilles...Then Achilles tied Hector's dead body to a chariot and dragged it back and forth before the walls of the city.   

And you have to think that if Hector had known this was going to happen, he might have lost those last five pounds, taken the necessary days off, and done his interval work."

That got me thinking about motivation.  When did Hector need the motivation to run harder (yes, I know Cheever's account is rife with satire; just play along)?  It certainly wasn't when Achilles chased him with a spear. It certainly wasn't when his life was on the line.  He needed the motivation while training to fight.

That got me thinking about bulletin board material.  Quite often before a big sporting event, some idiot will run his mouth about how much better his team is than the other team.  Then the media gets a hold of it and claims that the aforementioned idiot gave the other team "bulletin board material," suggesting that the insulted team's coach is going to post the insult on the bulletin board so his entire team can see it, providing the necessary motivation to win the game.  That's dumb.

You mean to tell me that athletes need extrinsic motivation to play hard during the Super Bowl, Conference Championship Game or the annual rivalry game with State University?   These athletes need motivation in the off season, when there's no one watching, when nobody cares, when there is no immediate reward for playing well or playing hard.  That's when bulletin board material would help.  Everyone plays hard once the contest begins.  Everyone runs hard once the race begins.

That got me thinking about the Marathon (or any race of import).  Few runners have trouble getting out of bed on race day.  Few runners have trouble getting started when the gun goes off.  Few runners find trouble running hard when passed going up a hill.  Few runners, unfortunately, achieve anything close to their potential.  Why?  Because it's not the race that determines greatness or success.  It's the race preparation.

Few runners love getting up early for the daily training run.  Few runners relish the first 100 yards on a cold morning running alone.  Few runners are willing to power up a hill when there's no one to pass and no one to hold off.  This is when we need the bulletin board material.  This is when we need the motivation.

What's my bulletin board material?  Everyone who tells me I can't qualify for Boston.  So far, that would be everyone except my wife.  I'm not even convinced I can do it.  I even called myself out in my blog, printed it out and posted it on my bulletin board.

Whatever it takes.

What's your bulletin board material?