Time for Some 10Ks

The next 2 races will be 10Ks. They are both at Stanford, and both have the same course, which I ran back in 2007. It's certified (and hopefully the actual race will be the same as the mapped race this time!)

It's got a small climb around mile 2-2.5 and then runs downhill for the next mile or so. A couple sharp turns near the end which I recall messed my pace last time, but overall an OK course.

I haven't raced a 10K since June 2008, and have never gone under 40 minutes in a 10K race (although I have done a sub 40 10K during a half marathon). My fastest 10K was a solo time trial on the track in 38:38 in April of this year. Anyway, 38:38 is definitely a soft PR compared to my 5K, half and full marathon PRs, so I should be able to beat it pretty easily in one or both of the next 2 races.

According to the various race time calculators if I compare my other race distances to predicted 10K times I should be able to go somewhere between 37:45 and 38:15, with everything averaging out at 37:58. So the obvious goal is to get under 38 minutes (6:06 pace).

Knowing that my pacing sucks in short races I am going to focus in race 1 on pacing according to plan, which I have laid out to accommodate the hill. Then depending on how that goes, refine things for race #2.

Here are the goal paces

• Mile 1 6:06 pace (and not 5:45 like I normally start!)
• Mile 2 6:10 pace (hill starts - keep a steady effort) - 12:16
• Mile 3 6:30 pace for first half (the hill), 6:02 for 2nd half, 6:16 average - 18:32
• Mile 4 6:02 pace - 24:34
• Mile 5 6:02 pace - 30:36
• Mile 6 6:06 pace - 36:42
• Final .213 6:01 pace - 37:59 (6:06.7 average pace)

I like the fact I have a practice run to see how this plays out, and will be able to look at HR etc afterwards to adjust these.

And yes, I will be wearing the shoes!

Shoes Too Slow?

5K this morning. Wasn't sure if I was fully recovered from Chicago but decided to go for it anyway. Flat, certified race, good weather, looked some there'd be some competition around about 18-18:30. Hoping to PR (under 18:22 - 3:40/KM, 5:55/mile)

Started fast as usual with a half mile at 5:44 pace. Found myself in 4th place, with 2 much faster guys ahead and one person just ahead. Then I kinda lost focus and had a crappy mile at 6:02 and let about 4 people go past. Very lame. Definitely need to work on that part of the race.

Got it back together at 1.5 miles and did a 5:42 mile, starting to catch a group of 4 people who were about 100 yards ahead. Then I couldn't keep it up and did the next half at 6:04 pace.

It was about here that we got detoured due to construction and instead of a nice path, ran up a ramp, round a fountain and down another ramp. Managed to pick it up for the final stretch and closed at 5:27 pace feeling pretty bad.

Got 8th place overall in 18:38, which was only 4th in my age group (too many fast old people round here!). Course was a little long due to the detour - Garmin measured 120 meters over 5K, which from looking at the map seems about right. So official pace was 6:00, Garmin pace was 5:51. No PR today - I think the shoes aren't quick eneough.

A little annoying when you choose flat, certified races and then they don't run the same course as they have a certificate for, but I guess that's part of the challenge.

10K is next - Hopefully that'll be better. 38:38 to beat, which is a relatively soft PR.

Update: just checked the results online and it seems I was 7th overall and 3rd in my age group. So I guess I should have hung around for my award. Oh well.

Track Time and Racing

So I have found a bunch of local 5K and 10K races in the next 2 months. I now have a hastily assembled, poorly structured, high speed, low mileage, overly aggressive training schedule that gives me many opportunities to try out my shiny new green shoes.

The result should be monster PRs in 5 and 10K racing times, or humiliating oxygen depleted defeat to a bunch of schoolkids, or injury, or some combination of the above.

I have 9 races identified, so it's pretty much a race every weekend. I'll also be doing some speedwork most weeks, some tempo running and the rest is just easy miles (with the occasional 100 meter strides thrown in for fun). Probably running low 40's most weeks.

One of the main things I need to improve is staying on pace during these short fast races. I have a tendency to slow down because it hurts. Well, I think the point is that it is supposed to hurt, so running a few more of them will hopefully help me get over my wimpiness.

Hit the track yesterday morning (it was cold) and did some 1,000 meter intervals. Plan was for 5x1,000 in 3:34 (5:44 pace) with 400 meter jog recovery in between each. Went OK. #1 too fast at 3:30, then the rest were 3:35, 3:37, 3:35, 3:35. Not sure what happened with #3, probably paying the price for going too quick in #1.

5K this Sunday at Stanford. Not gonna shoot for a sub 18 (5:47 pace) just yet, but hoping to get under my current PR of 18:22 (5:54 pace). But to be honest, I'm not sure I will make that time as it's still only 3 weeks post Chicago and the legs are probably still recovering.

Back to Reality

So after all the fun of Chicago, it's back to reality. I've decided that having met the big sub-3 goal, I am going to step away from marathon training for a while. There are a number of contributing factors here:

1. It's hard work running lots of miles every week, and I'm tired
2. I am old and creaky and things will break if I keep doing this
3. Next race was planned as Boston, in April, and it clashes with spring break so have decided to not screw up the family vacation plans for "yet another race"
4. I want to see if I can put in some decent times for shorter races

So the plan is to skip Boston, and do some short stuff. I am hoping that with the right focus and several attempts I can get my 5K, 10K and half marathon PRs down from where they are right now. I'm going to start by doing some 10Ks in November, and some 5Ks in December. There's a fast half on Superbowl day (Feb 7th) and finally Bay to Breakers (12K) in May.

So the training for now is going to be only 40-45 miles per week but with more focus on speed at the track. Since initially it's 10Ks I'll be doing longer distances like 1200s and 1600s. Then when I switch to 5Ks I'll do some shorter stuff 1000s, 800s and 400s. I'll still be doing tempo runs most weeks, but usually in the 4-5 mile range instead of the extended ones I have been doing. Long runs become much shorter, usually only around 10-12 miles.

To help with all of this fast stuff, I bought some very ugly fast shoes. Tried them out today with 4x400m at the track and they are super light and feel good.

I'll step the mileage up a bit in Jan as I start to gear up for the Kaiser half marathon. Not suer what I'll do between Feb and May, I guess it will depend on how things have gone.

Then after Bay to Breakers I'll come back to marathons with Berlin in September 2010, where hopefully my new found high end speed, and a solid training program will propel me to some great new time!

Chicago Marathon

Background

My second attempt at a sub 3 hour marathon, and this was the flattest marathon course there is – the biggest hill is a massive 24 feet! The weather was promising to be good and training had gone well, so this was definitely a “no excuses” race. If I screw this one up it was time to find a new sport!

Pre-Race

Woke up early, about 5:30 Chicago time, after a reasonable nights sleep and got some food & Gatorade down and got ready to go. Forecast was for cold temps (30’s), but I hate being too warm when I run so it was still going to be shorts, singlet and gloves. I did pick up some arm warmers at the marathon expo just to make sure my arms didn’t fall off. I left the hotel at 6:15 to walk the mile to the start and the temperature was just 32 degrees. I was glad I had some throw-away sweats on as it was pretty damn cold hanging around chatting nervously with the other runners.

The Start

After a couple of trips to the boys’ room (OK, one was a portaloo, one was a tree), the start corral had filled up and we were approaching start time (7:30). We did the national anthem and the crowd was getting pretty pumped up - everyone threw their sweats to the side as we counted down to the start. The gun went off and we were moving, I crossed the line just 8 seconds later and it was game time! The crowd was already huge and noisy and I was feeling ready to go! Then I remembered that 5 minute miles were not the plan and got myself back under control.

The first 10K

My plan was to run a steady, constant pace and not go off like a bat out of hell like last time. Each 5K was planned around 21:10, which should bring me home at 2:59:00 – so that’s a 6:49 pace for 26.2 miles. Mile 1 was a little quick at 6:42, so I consciously slowed and did 2 & 3 at 6:47. 5K came in 21:03 (6:47 pace) and I was in a groove. It wasn’t crowded around me, the support was awesome and I was on my way. Next 5K was uneventful and it clicked by in 21:05 (6:47 pace), still feeling like an easy Sunday long run.

The second 10K

At this point I started talking with another runner. He was an 800 meter college runner, doing his first marathon. Turned out he was 22 and had used up all his eligibility as a college runner and decided to run a marathon before he got old and slow. He didn’t really have a time goal so we just started running together chatting away. Next two 5Ks were 21:05 (6:47 pace) and 21:18 (6:51 pace) and we went through 20K (12.4 miles) in 1:24:35 (6:48 pace), about 20 seconds ahead of pace. It was still feeling really easy.

The third 10K

As we approached the half I started looking for my support crew (Liz, my wife and my running friend’s wife). We headed back over the river into downtown and the crowd got really noisy. I was really pumped up and we were flying! I spotted Liz just at mile 13 as she yelled. We turned the corner and then entered the noisiest part of the course. Unbelievable support! My pace picked up with all the excitement (to about 6:35) and I was feeling like a million bucks. 5K times were 21:09 (6:48) and 21:02 (6:46). That was 30K down in 2:06:33, so I was now about 40 seconds ahead of plan. I was really surprised to see Liz again about mile 17, she’d run a couple miles to get to the next corner. Gave me another big boost!

The fourth 10K

This is where things can get ugly in a marathon, as I found out in Ottawa so I was very conscious of what my legs were feeling like. Quads were tightening up, but everything else felt good. I was done with the Gatorade I’d been carrying and I took my first and only Gu about mile 18. I was still feeling fine and decided this was gonna be my day. Mike, my new college running companion, was still with me and he was feeling good too. We were still chatting away, although a little less than before, and he said “No matter what happens, we are going under 3:10”. Having been on pace at mile 20 before and seen things go belly up real fast I wasn’t so sure. But we were still flying along like clockwork and did another 21:08 5K. Then about mile 22 he said “Fuck!” and was gone, he had cramped up badly, stopped on a dime and went to the side. I mumbled “good luck” and kept going. Felt bad for a second for not stopping but then got over it and got back on track. The course then turned back North for the final 3 miles. It was into the wind and people were starting to fade. I still felt great so kept pushing. I was passing people pretty steadily and did another 5K in 21:14.

The final stretch

At this point I knew sub 3 was mine unless something horrible happened. The crowd was massive and was really noisy. I was feeling better than ever and just kept going. There were the usual last few mile casualties and I felt a little guilty as I flew by. With ½ mile to go I reach the big 24’ hill. It seemed bigger than that as I ran up it, but I was on fire and nothing was gonna slow me down. I was sprinting now, passing a ton of people. As I rounded the final turn I had just 400 meters to go. The crowd was incredibly noisy and I ran right by the stands high fiving people as I went by – I didn’t care about the few seconds I lost, I felt incredible. I have never felt that good running and I crossed the line in 2:58:13. It was an amazing experience, and I was pretty emotional and pretty exhausted as it all sank in. It’s weird to finally do something you’ve been working at for so long.

Afterwards

Pretty much the second I stopped I realized it was really cold, it was still 37 degrees. I drank 3 gatorades fast and then heard Liz yelling at me from behind the fence. She’d made it to the end to see me finish but I’d missed her in my excitement. She had brought me some dry clothes so I put them on – what a great support team!

Overall it was a perfect race. My pacing was on the money with my 5K times being all between 20:56 and 21:18. I ran the second half 5 seconds faster than the first. Weather was perfect, course was perfect, organization was perfect and the crowd was unreal, especially Liz hauling ass around Chicago in freezing temps to cheer me on. And later I found out that Mike got over his cramp and ended up finishing just about 45 seconds behind me.

It was a new PR for me by more than 5 minutes, and I was 681st out of 45,000 registered runners, 81st in the male 40-44 division.

So now I get to kick back for a while and enjoy the feeling of being a 2-something marathon runner, which was beyond my wildest expectations when I started running just over 3 years ago!

Mission Accomplished!

So it looks like the technology failed at the halfway point and the updates stopped. Luckily I didn't!

Ran a 2:58:13, which is a 5 minute PR for me. Came 683rd out of 45,000 runners. First half 1:29:08, 2nd half 1:29:05. Felt good all the way to the end. Pretty much a perfect day for running, with temps around freezing to start and high 30's at the finish.

Grisly details to follow, after a lot of beer has been consumed.

RUN Alert

Alan Fletcher, 02:58:13 (net) @ Finish (unofficial). Pace 6:47. Presented by Verizon Wireless.

RUN Alert

Alan Fletcher, 02:06:33 (net) @ 30K. Pace 6:47. Predicted 02:57:50. Presented by Verizon Wireless.

RUN Alert

Alan Fletcher, 01:29:08 (net) @ Half. Pace 6:47. Predicted 02:57:50. Presented by Verizon Wireless.

RUN Alert

Alan Fletcher, 00:42:08 (net) @ 10K. Pace 6:46. Predicted 02:57:24. Presented by Verizon Wireless.

Ready To Go

So it is just 6 days until Chicago, and this training cycle is pretty much over. Did a 13 miler on Sunday and all I have left is some easy runs and a couple of marathon paced miles on Wednesday.

Then all I need to do is run 26.2 miles in less than 3 hours to make the last 4 months mean something!

This training cycle has been good. I kept the higher mileage element of my Edinburgh 2008 training (which helped me a lot in the last 6 miles) and the speedwork element of my Ottawa 2009 training (which helped me a lot with making 6:52 feel like a comfortable pace).

I am hoping that the combination of the two is going to work out. I compared the various training components from the three cycles and most of the numbers show I should be able to go under 3 if I don't do anything dumb, such as running first 5k in 19:30 and not the planned 21:10 like I did in Ottawa.

Mileage has been solid, with a couple weeks peaking in the low 90s. Not quite where I was for Edinburgh, but I am trying to train without the need for post-race surgery this time around.

Weather forecast is looking pretty much ideal, with temps forecast to be in the 40's, with light winds and partly cloudy. If that holds it's looking good.

I have a start in Corral A, which should get me over the start within a minute of the gun, so I have no excuses about crowding and having to weave through a bunch slower runners.

The course is pancake flat so the pacing plan is pretty simple. I'm planning to go for 2:59:00, which is 6:50 pace, so I'll pretty much start out at 6:50 pace and stay there for the next 3 hours. Not quite sure if I will start with the 3 hour pace group (6:52 pace) for the first few miles and then pick it up once I've settled down, or if I'll just go out on my own from the gun. Guess I'll see how the start goes, I added an extra 10 seconds to mile 1, so that is 6:59 followed by a bunch of 6:49/6:50s.

I am going to take a sports bottle of Gatorade for the first 5-6 miles to A) avoid the inevitable chaos at the early water stops, and B) get some early calories in. Usually in marathons I don't handle race nutrition too well, so am thinking the extra 150 calories of Gatorade early will help me in those last 3-4 miles when the wheels are starting to fall off. I did that on a number of my longer runs this time and they seemed to end better than the others.

It's a big race (40,000+) and if you look at the times from 2006, a 3 hour finish should be round about 1,000th place (last 2 years were crazy hot so far fewer broke 3).

Splits should automagically appear on my blog as I cross the timing mats due to the wonders of modern technology. I'm not sure exactly which splits will show, or if they are gun time (time since the start gun went off) or chip time (net time since I crossed the start line), but if things are going well my chip times will be around these splits:

• 5k 21:19
• 10k 42:28
• 15k 1:03:38
• 20k 1:24:50
• Half 1:29:29
• 25k 1:46:02
• 30k 2:07:14
• 35k 2:28:27
• 40k 2:49:39
• Finish 2:59:00

So that's the plan, pretty much nothing else to do now but run.

Trailblazer 5k

A 5k today, which is probably the softest of my PRs to beat at 18:53 (adjusted to take into account a ridiculously short course when I ran an 18:06).

I had two goals, with the A goal being sub 18 (or 5:47 pace), and the B goal being sub 6 minute per mile pace (18:36). Based on my recent running, A was a stretch, and B should have been fairly easy.

It was a warm day, so I was happy to be doing the 5 and not the 10k.

Start was fast, fueled by the youthful exuberance of half a dozen 10-11 year olds who were off like a shot. Usually they fade after quarter mile but these guys hung together and went thru the first half mile around 5:30 pace. I let them go as I figured they may be young but they are unlikely to keep that up for 5k, and the maturity of 43 years, and the endurance of running 70 miles/week hopefully comes youth and ability.

I went thru mile 1 in 5:47, dead on pace for 17:59. There were 3 runners a good 20 seconds ahead, then 3 of the little guys still hanging in there, and then me. I was feeling the effort from the pace and was pretty sure sub 18 was not happening. I was hoping that the others were feeling it too!

The 3 kids faded a little in the next half mile and by the time we turned I was clearly in 4th place, with no-one really around me. We crossed a rickety bridge which cost a few seconds and mile 2 was done in 6:00. I was hurting, and not enjoying myself all that much. (Note to self - 5K's suck).

Managed to hang on for mile 3, also at 6:00 with no lead changes. I could barely see #3 up ahead and didn't see/hear #5 so just kept going, trying not to throwup or collapse.

Managed to pick it up for the crowd at the end and got down to 5:30 pace for the final .1 mile despite being completely on my own, coming in at 18:22, or 5:55 pace. Took 4th overall, and was fortunately a good 45 seconds ahead of everyone who is in the same school as my kids! 3rd place was over 30 seconds ahead so I'm glad I didn't go all out to try and catch him.

So in between goals A and B which is kinda what I expected. Plus it was my first ever race under 6 minute pace!

So a little over 60 for the week. This week will be 45ish, so that is pretty much it now until Chicago. I'll do a few tempo miles, some pace miles, and maybe some 1600s at the track, but nothing difficult. Hopefully the hay is in the barn as they say.