B&A Trail Marathon, Severna Park Maryland March 20, 2016

B&A Trail Marathon

(in this case trail refers to a paved rails-to-trails course)

Summary…

My goal time was 3:45/8:35 per mile and I finished a couple minutes faster.  I wanted to get a time that would allow me to register for the 2017 Boston Marathon.  Technically I need a 3:55, but with entrants exceeding available entries, I felt I should beat the requirement by 5 or 10 minutes.
Results 3:42:51  Overall 63rd of 180; 1st of 12 in age group M60-69

The whole story…

My general pacing plan was to aim for 8:45 pace for a mile or two then 8:40 to the first turnaround at 7 miles. After clearing the only hill by mile 8, I wanted to run 8:30 pace for the remainder.  It was cloudy and about 35 degrees at the start, rising to low 40s.  There was a little wind but never enough to be a factor.  I wore shorts, a long sleeve winter weight compression shirt, fleece cap, gloves, merino wool compression socks, Brooks Launch 2 shoes, UltraSpire vest to carry my gels.

As usual, the singing of the National Anthem before the start choked me up.  I stood there hand over my heart, jaw clenched, and sniffing away the sobs that tried to form. 

And then we started.  We had about a mile and a half in neighborhood streets until we reached the rail trail.  This allowed runners room to spread out before the six foot wide trail.  There was never any time in the race that runners in front of me were obstructing my progress.  The first mile was a little fast but no concern as this is normal. (Garmin info below)  I really just coasted along, expecting my pace to reflect a little slowing and get me to my planned pace.  As it turned out I was always running faster than plan and for the first half, with less effort than expected.

Just after my first drink of water there was a puddle on the trail from the prior night’s rain.  Having just spilled water on myself, it seemed silly to go out of my way to avoid the puddle – so I didn’t, but I tried to keep the splashing to myself.  I ran a mile or two with a man who appeared to be near my age.  His 3:50 goal time was near mine, but he said he wanted to stay far enough from a BQ to not be tempted to try too hard and risk falling apart.  That was a clue to me that he was in a younger age group with a quicker BQ requirement.  And my easy effort pace had me moving ahead of him.  I thought from viewing recent results I could be in the running for an age group award.  But making my BQ goal was top priority so I decided not to look for other gray hair guys.  Well, at least not before reaching 20 miles.

On this portion of the trail there were often wooded areas on one side and residential neighborhoods on the other.  Spring was starting to show with some daffodils, magnolia trees, and other things blooming.  Some backyards had steps leading up to the rail trail.  One property had horses or maybe they were ponies.  Another place had 3 little dogs out back barking to keep all those strangers away.  A little after I reached the 5 mile marker the first runner passed on the way back from the turnaround.  This was a half marathoner nearing his 8 mile mark.  Soon the return traffic picked up, but I didn’t try to distinguish between those doing the half or full marathon.  I made a point to smile at anyone who made eye contact.  I was having a happy run.

Easy miles in the first half

I took my first swallow of energy gel with water around the 7.5 mile point.  I stopped to walk while drinking the water.  From this point I would walk through each water station to drink a cup of water.  These were located at a little under 3 mile intervals.  I planned to take more energy gel at alternating water stations for the remainder of the race.  At the 10 mile mark I calculated that my current average pace would yield a 3:40 finish and I consciously slowed to get closer to plan.  As I approached the halfway mark, a few runners passed – half marathoners I supposed.  They would make their turn for the finish a little before my 13 mile mark.  There was a water table there and I took a second swallow of my energy gel with 2 cups of water.  There was a timing mat at what seemed like 13.1 miles and I was on pace or a little ahead at that point. 

The course setting changed to a more suburban/commercial aspect as we went into the north half.  The road crossings were busier and there were a couple of shopping malls.  I occasionally overtook a runner and asked how they were doing.  Mostly they were getting to the hard part of the marathon experience.  Within a minute or two I moved on.  I remained very comfortable till about 17 miles. My shoulders were tired and tight, something I don’t remember from other races.  I was maintaining my planned pace but a little more focus was required by mile 19.  At this point my watch showed 2:44 and I thought ‘I can do the last 7 miles in an hour’ which just meant holding pace.  I took more energy gel and water here.  On the next check of my watch the screen was blank – the battery went dead.

I realized pacing would be more of a challenge as the later miles always take more effort just to hold pace. The need to deal with this seemed to boost my pace for a while.  Over the next mile or 2 when catching up to a runner I asked for pace info and eventually decided to hang behind 2 runners up ahead who I was told were doing 8:30 pace. One was pacing the other.  I didn’t intrude on their interaction, I just used them as pacers, so I never really knew their pace and whether they were slowing or not.   I tried to keep up my practice of smiling at other runners.  Now smiling had a double purpose – to encourage others and to lift my own spirit.

Before the turnaround at 19, I had noticed my breathing was becoming more noticeable.  This would continue to advance.  My upper legs were getting sore and increasingly tight/crampy.  Around mile 23 I took the last of my honey mix.  As it got harder to hang with my pacers, it didn’t matter if they were slowing, I didn’t think I could go faster for the remaining distance.  I was counting down the miles and just working to hold pace.  My thoughts alternated between thinking ‘there are only this many more minutes/miles’, praying for strength to hold on, and deciding to keep trying for this mile - for now.  The thought of watching for age group competition was completely gone; I was in a struggle with myself to keep pressing on. 

Eventually it was less than 2 miles then 1, then .2 at the turn from the rail trail, soon I could see the finish banner.  As I approached the finish, the clock was hidden from view; when it became visible I could only see 3:4x:xx with the minutes/seconds hidden. With about 50 meters remaining I could see 3:42 ticking away and then it was 3:43 before I finished. There was no finish line kick, just surviving the last steps. 
 

The Finish Line!

I think my watch problem actually resulted in a faster finish time, since I most likely would have settled just to meet my goal time. And I think the runners I paced with were maybe picking up the pace a little in the last miles.

The race results show my average pace as 8:31.  If my watch was accurate I ran the last 7 miles a little faster than the earlier miles.  The half marathon split showed as 01:52:12 which would mean I ran a slight negative split.  This would be my first time to do that.

This 3:42:51 finish gave me a BQ that I hoped for and that was within a minute of my first BQ, almost 6 years ago – 3:42:01.  These two marathons are the only ones where I got age group awards.

Miles splits from my watch to 19 miles 8:31 8:38 8:38 8:34 8:32 8:29 8:16 8:32 8:46 8:23 8:26 8:32 8:49 8:31 8:36 8:26 8:31 8:27 8:31 average 8:32

For race nutrition I used a homemade honey/coffee mix with some salts added for sodium/potassium. 5 ounces honey, 3 ounces coffee. This mix was in small bottles that I carried in a lightweight vest more often used in ultra-distance trail races.  I drank only water on the course except for one cup of Gatorade.   I ate one gummy bear because a cute little pre-school age girl was offering them at a water station.

Race premium lightweight fleece jacket, towel was age group award.
Bottle opener style medal.

Running Goals for 2016

My running goals for this year are to run a marathon time that qualifies for entry into the Boston Marathon and to run 100 miles in one event.  With a year off from races longer than half marathons, I have re-acquired an interest in training for and running longer races.

My marathon BQ effort is scheduled for March 20th at the B&A Trail Marathon.  This race is held on the paved rail trail created from the Baltimore and Annapolis Railroad route south of Baltimore.  My BQ requirement is 3 hours and 55 minutes.  According to my training I think a 3:45 is reasonable so that will be my goal time.
http://annapolisstriders.org/2016/BATrailMarathon.html

My next scheduled race is intended to prepare me for running a 100 miler.  I am registered for the 24 hour race at 3 Days at the Fair in New Jersey on May 14&15.  (There are other options up to 72 hours.)  I want to learn how to keep moving all night long.  I have a probably unrealistic thought lurking in my mind that there is an outside chance of hitting 100 miles in 24 hours on the flat course where support is always available.
https://sites.google.com/site/njtrailseries/fair

My 100 mile race is the Viaduct Trail Ultramarathon in northeastern Pennsylvania.  This small 'do-it-yourself' race is on an unimproved rails to trail course.  It is 12.5 miles long and is done as an out and back 4 times for 100 miles or only twice for the 50 mile option.  There is a 31 hour time limit.
https://sites.google.com/site/viaducttrailultramarathon/home

run4FUN2 - Running in 2015

Run for Fun Too

This year has been a cut-back year in my running.  Last year I got tired of the longer races and the training time they require.  I was especially unhappy toward the end of my goal marathon and decided to take a break until I was sure I really wanted to do another.  I have been running since 2007 and pushing for longer distances and better race times.

This would be a year to run for fun too.

So my weekly mileage and the related training time has been about 40 percent less this year.  I allow myself the option to go back to bed on most any morning that I had planned to run.  Plans that include meeting someone to run are easier to keep than the plans for running alone.

Early in the year I had my 60th birthday and invited friends to meet me at a park where we would run together and combine our miles to complete at least 60 miles.  The weather on that Februay Saturday was pretty tough - temps in the 20's, zero windchill, blowing snow.  A hardy group did come to run and we doubled the milage goal.  Some brought cupcakes, coffee, cocoa, balloons.  I felt warm fuzzies on that cold day.

I get to run with friends almost half of my runs.  That's a big increase from when I was focusing on training for marathons and longer.  One of those days each week is a track workout led by Tim, the president of our local Road Runners Club organization.  We have a small group, but most of us a collecting age group awards at local races.

In the winter I "deliver" snow angels to friends along my run routes.  This summer I am delivering "No-snow angels" to add some fun to my runs and encourage smiles for friends.

 

And I still go to races, especially those where I expect to see local friends:

Mar 7 Chbg Half 1:53:47
I ran this hometown race as a training run to try to identify a goal pace for another race in a couple of weeks.  Was planning on a long tempo pace for about 10 miles, then a progressively faster race effort finish.  By the 10 mile mark it already felt like race effort.  Continued to push but could not increase my pace as much as I had thought would be possible.  3rd in my age group - my first race as a 60 year old.

Mar 22 Shamrock Half Virgina Beach 1:46:40
Lots of friends were doing this race and we met up for dinner the night before.  I stayed over with running friend Jim who was hosting a couple of others from the Chbg area. I planned to aim for a 1:50 or better finish time.  My race started faster than intended by about 15 seconds per mile.  I ended up running with a young navy guy running his first half marathon.  We ran together till about half way when his early pace forced him to slow down.  I was able to slightly improve my pace through the second half and finished strong.

Apr 11 Donut run 5k 26:35
This run (not officially a race) was organized by a young lady from our church and I signed up to support her efforts and the fundraiser.  There were mostly college age runners and a dozen or so post college age types (probably moslty parents of college students).  I may have been the oldest.  I had warmed up with about an hour (6 miles) on the railtrail and got there to pick up my race number about 15 minutes before starting time.
I intended a tempo effort since it wasn't a race and most participants appeared to be new runners or non-runners.  By the one mile mark I was on pace and closing in on the lead runner.  We ran together from that point and had to stop at one turn where the course wasn't marked well enough to immediately know the right way.  A couple others joined our meeting of the minds before we decided on the correct route.  As we continued through the Shippwnsburg University campus we were picking up the pace a bit yet continued out chatting.  The final mile included an strong uphill section, then a downhill to the finish.  I had decided I would finish strong but would not race this lady to the finish.  She pulled ahead a few steps as we approached the line.  She got interviewed/photographed by the college paper since she was first.  And then there were donuts at the finish area.  I may have raced someone to those!

Apr 19 Shape Up Somerville 5k 32:24
Ran with son Keith and Jillian.  Keith had started running a couple weeks prior to prepare for the race.  We started a bit too fast to maintain, so eased up and even walked some. 

Apr 20 Boston Marathon as a spectator
I was so impressed when I ran this race that I have been wanting to be there as a spectator.  There are always local runners who go to this race, so cheering for them would be fun too.  I helped get Amy and Brooke connected to hang out together on race day by driving Amy to the runner's village shuttle in Hopkinton.  Then I headed back to the hotel, got my raingear and drove to the metro to meet Keith and Jillian to watch the race together.  We had planned to watch from about mile 22 and found a spot there next to a Dunkin Donut store.  After a few hours or rain and wind, I saw the first of local friends go by.  It's really amazing to see the steady stream of runners pass by.  There are so many different looks and experiences visible.  I missed some people I was watching for and even those I saw didn't hear my cheering to glance my way.  Everyone who does this race is a star to the Boston community.

June 5 Race Against Poverty 5k 22:31
Helped as a volunteer most of the day doing setup and handling the watermelon table.  Then ran the race.  I was close to some fast runner friends through the race.  I was first old man - 60 to 64 age group.  This was a fun event with a race start/finish area that resembled a block party.  (Stayed late to help with take down)

June 6 PMI 5k 20:39 (2.8m)
This small race is a fund raiser for a local crisis pregnancy ministry.  Their course was different than I expected based on other races at the same park.  I just followed the leaders and kept as strong a pace as possible having raced the previous evening. When the volunteers said we had made the last turn and pointed to the finish, I was confused because we should have had a longer distance to the finish.  Someone had marked the course turns incorrectly, but everyone raced the same distance.  Again I got the first old man award.

June 19-20 Ragnar Trail Relay
A fun trail race with 8 member teams and 3 forest trails.  Team members take turns until each one has run each trail.  It goes around the clock so everyone gets a night-time run.  There was heavy rain before and during the event.  So lots of mud and even wading thigh deep stream/swamp water.

July 4 Firecracker 5k 21:52
It had been 5 years since I ran this race.  I think it was the first time I received an age group award at a race.  It was a little cooler than normal for early July, overcast with light rain.  I hoped to run 7:05 to 7:10 for the first miles then speed up for the final mile.  My splits were 7:02, 7:13, 6:54, 0:43.
First place 60-64 males.

July 25 Chuck Lesher 5k @ Shippensburg Fair 21:52
I wanted to run 7 min pace on the slightly uphill "out" part of the course and faster on the return. I thought my fitness should be improved a bit and recent races should improve my tolerance of how racing feels.  Sunny warm day.  Legs felt tired when I jogged the course as a warm up.  My splits were 7:02, 7:05, 6:58, :46 First place 60-64 males.

Aug 8 Tom Ausherman Memorial 5 Miler 36:30
This is one of the top local race of the year.  I wanted to run 7:10 to 7:15 pace for 3 to 4 miles then speed up. I didn't manage to do it.  Good weather for August.  splits: 7:18, 7:22, 7:24, 7:17, 7:04.  Third place 60-64 age group.

Age group award winners Jill, her son Donovan, Chuck

Three more age group 1st place awards to finish 2015...

 

Aug 22 Race for the Nation 5k 22:02 7:07 average pace
wanted to average 7 min miles for 2 miles and speed up. on pace for the 2 miles, but faded in mile 3 uphill. I noticed another runner hanging just off of my shoulder through the second mile.  He greeted many of the runners I knew but I didn't recognize his voice.  As my pace began to fade he moved ahead and I saw it was David Dymond.  Later we talked and he was pacing with me since he was running without his watch.
splits: 6:58, 7:01, 7:11, 0:51
Sept 19 Peace 4 Paws 5k 22:26 7:15 average pace.
I tried for 7:15 pace considering it was a regular training week and I did a 1 hour "warmup" run.  The race field was rather small.  I noticed some younger runners running together who seemed to be moving easily when I passed them going into the halfway turnaround.  I supposed they would have a kick at the finish and doubted I could hold them off.  In the last quarter mile as I began pushing for the finish, I started hearing footsteps.  I supposed they would be passing soon but decided to make them earn it.  I managed to stay ahead to the finish, but don't really know whether they gave it all they had at the finish.

 

10/18/15 RW Half Marathon  1:42:26 7:50 average pace
This race was an out of town with friends event.  Sisters Jill and Lisa shared a room, friend Billy and I shared another one.  We traveled together and hung out together at the expo, for dinner, as well as on race day.

I was aiming for a 1:45 finish (8 min pace) and ran with pace group for 9+ miles then moved ahead to finish with all I could manage.  It was fun to see a church worship band on the course and to join them in praise for a little while.  I had been keeping an eye out for other gray hair guys who might be in my age group.  I saw a few candidates but was able to move ahead of them without getting outside of my pacing plan.  After about 9 miles the course shifts to downhill and them flat running.  I saw my friend Jill ahead during mile 11 and surged a little to come along side.  I just felt happy to see her.  I thought she would help me push to  the finish, but she was not picking up the pace yet so I went ahead on my own.  Maybe there was one more gray head that I passed in the last mile.  There were several other younger runners too. I think one runner passed me in the last mile or so. I was pressing pretty hard for the last quarter mile but managed to go "all out" for the last 50 to 75 yards.
Pace per mile from my garmin 7:52, 7:50, 8:05, 7:37, 8:05, 8:19, 7:39, 8:14, 7:53, 7:40, 7:40, 7:08, 7:16, 6:14 (0.18m)



On turning 60 - My life by the decades

Today is my 60th birthday and I am thinking about the good things of those years.  I am grateful to God for each thing along the way.

 
So here is a quick review.  Most of these lines have their own story.  Feel free to ask about them.

(I hope to return to insert some photos and I suppose there will be things I want to add)

 

  

1st decade (to age 10).

Childhood as fourth of seven children in small town of Jersey Shore, Pennsylvania.

Family and neighborhood fun, picnics, backyard sleep outs, playtimes with neighbor kids.

Visits with grandparents.  Summertime family reunions with lots of old people and kids our ages who we never saw any other time.

Summer swimming at community pool, fishing at the pond or in Pine Creek (crick).  Winter sledding, ice skating.

Family church habit. Sunday school, children's church, summer Bible School (VBS).

Early school experience.  One spanking in kindergarten for goofing around during naptime.  Two spankings in 2nd grade for neglecting homework.

 I develop into a left hander for writing and eating utensils.  I am right side dominant for sports and hand tools.

2nd - Into and through my teens

First job as paper boy delivering newspapers on bike or foot.  Later jobs as diswasher, busboy, farm field worker (de-tassling corn), bakery laborer.

I played Little league baseball, YMCA youth basketball (got my first trophy ever as last person on the championship team), youth wrestling program (2nd place in my first tournament).

More neighborhood and community fun times.  Bike rides to the "dead end" and "the hollow".

Once I stole a candy bar from the shoe shop on the way home from school.  Mom knew about it before I made it the 2 or 3 blocks home from there.  My life of crime was pretty much shut down right there.

Our parents got divorced, it felt to me like everyone at school knew and whispered about it.  But we younger kids then spent more quality time with Dad on weekends than before this.

I come to understand and accept the Gospel.  Church membership and being 'good' cannot give eternal life. My depending on Jesus' death in my place gives me His righteousness and a place in God's family.

Transition from elementary school to junior high to senior high.  Elected class officer in high school.

Join junior high wrestling and football teams.  Continue into high school sports, eventually college wrestling.

Learn to drive, buy my first car for $95, an old blue Plymouth with manual shift on the steering column.

I was too shy to ask a girl out.  But I wanted to.  Met a girl on a blind date for her prom. Soon Rose and I were "going steady" but I didn't know it until she told me.

Hurricane Agnes and the flood of 1972 hit our town.  We had 5 feet of water in the first floor of our house.

Graduated high school (top ten class rank, award for athletic and academic excellence), married that blind-date girl, went off to college where Rose would have a secretarial job.

Being married and my Messiah College experience was a time of great growth for me in spiritual things.  And just growing up.  The switch from high school to college academics was a big adjustment.

 

It was about this time in my life that I realized I had grown up in a poor family.

I joined the college wrestling team even though I had finished high school with no intentions to wrestle again.

 

3^rd - my twenties

The birth of our son Keith when I was 20 (college sophomore) was a remarkable thing.  Such an amazing gift from God to be a parent.  The first time holding him was a humbling and touching experience.

Rose was off work for a while and we were kept going financially through the generosity of the church and college community.

Some wrestling success with 3 National Christian College championships.  But I choked in the first match at NAIA nationals in Spokane and was out of the tournament just like that.  I cried in the shower that day.

Graduated college with BA in Behavioral Science in 1977, got my first professional job at Stone Mountain Village, a home for delinquent/dependent teen boys. 

We moved our trailer home to Belleville PA.

We took our first real vacation, driving to Kentucky, Georgia, and Virginia and staying with family and friends.

I became a hunter, mostly focused on whitetail deer, both firearm and archery.

Accepted my first volunteer position in the church working with teens.  I have continued working with teens through my fifties.

The birth of our son Matt was another moving experience.  I remember holding this child just after his birth, praying for myself as his Dad and dedicating him to the Lord.

There were some job transitions after the boys’ home closed, odd jobs and factory work, then technical school for computer skills.

Was on a summer wrestling team with Athletes in Action that travelled to Panama and Peru.  Panama Canal and Machu Picchu were sight-seeing highlights.

We moved to Harrisburg New Year’s Eve 1982 for a live-in job in another group home, this one with former state mental hospital patients.

Traveled to Gabon in western Africa in 1983 as part of a short term mission team that helped build a house for missionaries.

Moved to Chambersburg in 1984 to work for Nibble with Gibbles in a new career field – computer operations and programming

 

4^th – my thirties

We bought our first house and learned lots about home repair/renovation since this was definitely a fixer-upper.

Did outdoors things with Keith and Matt - fishing, hunting, camping.

Taught wrestling at the YMCA.

Made the first of several fishing trips with Dad to Canada - this one with Keith and Matt, later ones with brothers and brother-in-law.

Eventually was promoted to Manager of Data Processing at Gibbles.

Went to South Africa in 1991 as part of a Rotary Exchange Team.

Started a new job after 10 years at Gibbles.  (the company had been sold after bankruptcy, leading to a big pay cut).

Mom died in 1994 from breast cancer about 5 years after her surgery.

Short term mission trip to Lebanon and Syria the spring following the 9/11 attack to build church pews for a church near Damascus.  Visited Bible places Tyre and Sidon, the Street called Straight, church at site of Paul's Damascus Road vision.

I was surprised how difficult and emotional it was for me when Keith went off to college.

 

5^th - my forties

Joined World Kitchen (then named Corning) in 1995 as contract worker, then employee.

Inducted into Messiah College Athletic Hall of Honor.

Dad died in 1998 from esophageal cancer a couple months after detection.  I was the executor of his will.

Rose's Mom Betty came to live with us when living alone no longer worked for her.

We visited San Francisco (and sister Mary, neice Sharma) and Hawaii (and brother Carl and sister-in-law Toni) for our anniversary.

I got a motorcycle - Suzuki GS850.

We sold our house and bought one on the other side of Chambersburg. More DIY work here.

 

6^th - my fifties

Tried other hobbies after the motorcycle: fly fishing, motor boat.  Mid-life crisis symptoms?

We made two trips to Italy to visit Matt at his Air Force duty station.  Venice, Rome, Florence - WOW.

Mission trip to Honduras in 2006 to help build a craft store building and see veterinary missionary work.

In 2007 I became a runner and made some great new friends - since then I have completed races from 5k to 50 miles.  I have run 13 marathons (Boston Marathon twice) and a dozen races longer than a marathon.

Moved down a pants size for the first time in my life.

Celebrated forty years of marriage.  (It looks like it's gonna stick with that blind-date girl from way back when.)

We also celebrated Keith’s graduation and Ph. D. from Harvard University.

I accepted increasing responsibilities in our local church as board member, assistant treasurer then treasurer, and elder.

I ran to retrace my ancestor's route of the Walking Purchase of 1737 - 70 miles in 2 days in August 2013.  My support team was Keith and Matt, cousins Harv and Dale.

The last day of my fifties I ran for about an hour in 10 degree temps and made a bunch of snow angels before daylight.

 

And now for my sixties... I welcome them cheerfully.

JFK 50 Miler

JFK 50 Miler November 22, 2014  Boonsboro to Williamsport Maryland

This was my second time running this race, four years after my first time.  My training leading to the race was primarily marathon training.  I had run the Air Force Marathon in September and the Marine Corps Marathon at the end of October (as a training run).  I had one other similar distance training day 2 weeks before the JFK. I thought that I could probably finish the 50 miles in about 10 hours if things went well.  My main goal was to run comfortably and finish without hating that I had entered.


Me in blue, Ralph black over red, Erica & Misti in pink

I lined up for the start at about the middle of the nearly 1000 starters. I was next to my friend and long time training partner Ralph.  Ralph planned to run the early part with a friend Erica and another mutual friend Misti was with us there.  As we headed up the road from downtown Boonsboro toward South Mountain and the Appalachian Trail(AT) there was friendly chatter and teasing in our little group.  We ran almost all of this 3 mile steep uphill on pavement and then we joined the mostly single file conga line on the AT.  It felt like a bit too strong of an effort this soon, but staying together seemed good.

As the trail section continued and runners spread out we got separated and reconnected several times.  There was a lot of chatter as runners got acquainted and shared their 'race resumes' and experiences.  There were some foreign accents and languages mixed in which add to the fun while listening.  By 5 or 6 miles into the race I had decided keeping up with Ralph and Erica would cost me too much later.  As I fell off their pace it turned out that Misti and I ran together off and on through the rest of the trail section. 
My fueling plan was to take gels about every hour, eat from the aid stations and drink to thirst.  I was pretty much on track with that throughout the trail section.  My energy level was good but my legs gradually felt some muscular fatigue.  That probably was due to little training on trails and hills.
It seemed many runners were not so confident on trails and were being really careful picking their way over/under/through the rocks, roots, etc.  And they were going slower than I found comfortable, so I was often looking for opportunities to put on a little spurt to pass.  And some others were passing me, as well.
As I continued what mostly seemed a comfortable pace, my left ankle was getting sore with all of the extra flexing required on the rocks and roots.  With about a mile of the AT remaining, I rolled that ankle.  Surprisingly it didn't hurt much, but it did renew my visual focus on where to place my feet.  Soon the trail became crowded and clogged again as the AT followed a series of steep switchbacks that descend about 1000 feet.


Coming off the trail at Weverton I was looking for my son Matt who had my gear bag with various things I might need. A local acquaintance called out my name and the unexpected greeting brought a big smile to my face. I soon came to where Matt waited and went about changing from trail to road shoes. He was real good at helping and asking what I wanted/needed. I refilled my gel supply and drank down a small chocolate milk. I also changed to a lighter top long sleeve layer and from a beenie hat to an ear warmer headband. Then I was off and running again continuing the downhill to an aid station just before crossing railroad tracks to the C & O Canal towpath.

  


The race had started at 7 am with a temperature in the low 20s.  The forecast called for mostly sunny with a high in the 40s before giving way to cloud cover and temps in the lower 30s 10 to 12 hours after the start.

Fifteen and a half miles were completed, with 26 flat miles of towpath ahead, followed by 8 miles of rolling paved roads.  I got some food at the aid station and walked a bit to eat.  I was feeling full having dumped the chocolate milk on top of a gel taken coming down the switchbacks.  I had guessed I would come off the trail at about 3:15 to 3:30 on the race clock.  I was leaving this place right about 3:30.  I had opted to wear a regular chronograph watch rather than my GPS watch.  My thinking was to run by feel and not feel any pressure to run a certain pace that the GPS would tell me about.
About 20 minutes after getting onto the towpath, Misti passed me and we exchanged best wishes for a good day. Around the same time trains went by on the tracks next to the C & O.  One train each direction.  Certainly some runners behind me would have been forced to wait for the trains to pass.  I soon chatted with a guy who I would leapfrog with for most of the towpath.  I am pretty sure it was Kimball Byron the runner with the most JFK finishes in race history.

My plan for running the towpath was to run an easy pace between aid stations(AS) and grab food there to eat while walking.  Once the food was finished I would run to the next AS.  (The average distance between these was about 3 miles).  BUT...my legs were feeling more tired and sore than I wanted with so many miles to go, so I decided I would walk more and hope for some recovery.  As I moved along with the adjusted plan, I became aware that I still felt full.  I supposed that running too hard on the AT had probably caused my stomach to shut down.  So the overall slower pace would be important to give my gut a chance to get back in the game and deliver more calories to my running parts.

Constant forward motion would be my priority for the rest of the day.  For a while I got discouraged by the tough work required to keep moving and the long time ahead of me before I would finish.  My thoughts were "Seven or more hours of this is gonna be hard to take." At some point my thinking drifted to a lady from church who has had a long battle with stomach cancer.  So much of her life had been limited and taken away by the disease, yet she remained in good spirits and made the most of what she could do.  I resolved to have a good day and not to resent or fight the limitations on my race plan.  I would do what I could.

During this stretch I came up to a young runner walking uncomfortably.  My question of "how's it going" brought the answer "cramps".  I was carrying a good supply of salt capsules and offered him some.  He was glad to accept.  Within a half hour he had passed me.  He thanked me again in a very sincere way like it meant a lot to him.  That boosted my spirits.

I set my mind on getting from one AS to the next and seeing Matt again at mile 27.  My original plan outline estimated 2 hours between seeing him at these places.  But I was walking more and would be at least 30 minutes longer than that.  I hoped he wouldn't be too worried about me being ok.  There is no way to check on a runner's progress until they appear, so getting no information can be worrisome to support people - especially family.

The C & O follows the winding Potomac River and eventually a long sweeping bend revealed the 27 mile aid station was just ahead.  When I saw Matt I saw that he was getting ready to take a photo so I made sure to smile.  We talked about how things were going and my adjusted plan.  My stomach was not recovering and neither were my legs, so progress would not likely improve.  I had not managed to take more than one gel, so there was no need to refill anything.  We walked a while together and discussed when I might finish so he and my wife Rose could be there. 

This was also an AS run by the Chambersburg Road Runners, my local club.  My friend Jim was recording runner numbers there.  He told me I looked tired.  I told him he was right about that.  I was a little more than halfway done by miles, with toughest miles long behind me.  My best miles were also behind me.

Matt had filled me in on when my friends Ralph and Brenda had gone through.  Brenda was about an hour ahead, but had started 2 hours early.  I thought I might be able to make up another hour and finish with her.  Ralph was 20 or 30 minutes ahead.  Unless he slowed more than I would, it seemed doubtful I could catch him.  The three of had run together my previous time in this race so it would be fun if it would turn out we could finish together again this time.

I think this hope of maybe running with my longtime running pals gave me a boost.  And maybe the warm chicken soup from that AS helped too.  My overall pace picked up some over the next couple of hours.  I expected crew support again at mile 38 where running friends Rebecca and Thomas would have a gear bag for me.  Rebecca would be running with Brenda, so it seemed I probably would not see her.  Matt passed info on my progress and condition to them so they would know when to expect me.

During this section I came across another limping runner.  The problem he described seemed like IT band issues - something I have experienced myself.  I had some Bio-Freeze lotion packets in my race vest for exactly this reason.  I was able to give those to him and wish him well.  I also had a couple of tylenol tablets that I was intending to take soon since my legs and feet were hurting from all the miles.  I felt torn between keeping them for me and offering them to this guy.  I kept them and felt guilty about it.

Trying not to look annoyed

I spoke with several runners through the day.  Some I asked how their day was going.  I remember a lady who seemed a bit older than me who said she was aiming for a 12 hour finish after the early start.  She seemed happy with how the day was going.  Another younger runner passed me and we exchanged greetings as she passed.  She was running like something was hurting but was smiling a happy-to-be-there smile.  When I commented on that, she said she had decided that no matter what else she was going to smile all day.  There were two men who were working together.  One seemed in charge of pace and walk/run intervals.

My stomach never really came back.  I was only able to eat a little aid station food and mostly was getting my calories from liquids.  I picked some cookies or pretzels to nibble on as I moved on.  After eating a little I would put the rest in my food baggie which then went into my pocket.  My legs didn't recover completely either.  So I ran about 4 or 5 minutes and walked a minute or so before running a little again.

Eventually I approached the aid station at mile 38.  Maybe this was the AS with Santa Claus and cookies.  I took some soup here like I had whenever it was available.  And Thomas was there with my bag.  I wanted to put on an extra shirt and Thomas helped with that.  And like he does every time I see him, he shook my hand.  Another friend Monique was there.  (We are part of the same speedwork group.)  She had run with Brenda the last 11 miles and offered to run with me to the finish.  I told here I would be glad for that if she didn't mind me slowing her down.  Brenda had gone through 20 minutes ahead of me and Ralph was about 10 minutes ahead.

So on we went, Monique keeping my mind distracted by chatting away.  The same run/walk pattern continued with the switch from one to the other coming when I felt I needed to walk or could run some more.  As we came to the AS as the end of the canal towpath the volunteer gave us reflective vests.  Anyone coming to this point after 3 pm must wear a vest for the final road portion since we share the road with traffic. Some call these the vest of shame.

And so we went onto the road.  After a marathon distance of flat towpath the course takes a severe uphill road away from the river.  It seemed we walked most of a mile before the road flattened out enough to make running an option again.  I think we were always within sight of other runners.  Some were finishing stronger and passed us.  Others we overtook and then passed.  Most every time we exchanged greetings and or encouragement.  "Good job"  "we're getting there"  "keep moving forward".  And spectators were spread along the way cheering and encouraging.
There are only 8 miles of road to the finish, but they seemed to go slower than any others that day.  Monique was good company and she let me determine what I could do.  During walk periods she kept others in the support group informed of the progress through text messages.  Aid stations were more frequent and we visited to take a look and I usually took a drink of soda.  Or chicken broth.  With 4 miles to the finish the AS was run by another local run group and a friend there declared " after you get over that hill it's all downhill."  I didn't think that was true, but Monique repeated it since it helped her finish strong when she ran it herself.  Just after that we saw Thomas again and he asked if I needed anything.  I was glad he was there because I was getting cold and got to put on my windbreaker.

It was soon dark and the remaining miles eventually were covered.  I never caught up to Ralph or Brenda which make me happy that they didn't slow more than I did.  As we were nearing the final turn and walking another runner came by saying "be sure to sprint the last 100 feet. Everyone can sprint that much at the end".  A small part of me wanted to race him to the finish line and a large part of me didn't care.  Soon he took a walk break while we were running and I passed him.  Finally we saw the finish line or at least the lights around the finish.  I figured the other guy would soon start his sprint and I picked up my pace over the last 100 yards or so.  That guy never came into my view but I did push to the finish.

My finish time was 10:53:48.

 

Fall Marathons 2014

US Air Force Marathon - September 20, 2014

This is a race I have wanted to do for a few years because my son Matt served in the Air Force and is now in the Air National Guard.  I trained about 3 months for this race and hoped to get a solid BQ time.  I didn't target a PR since my training was not up to my previous top level due to a spring time injury.  I felt confident that 3:45 was within reach and would not require completely exhausting myself.  My schedule had another marathon in a 5 weeks and then a 50 mile race in 4 more weeks.

As the September 20 race date approached I took a 2 week taper to my training.  The race is in Dayton Ohio and I made the 6 hour drive in time to hit the expo for bib pickup.  Then I went on to attend the pasta dinner in the Air Force Aircraft Museum with the Boston Marathon race director as keynote speaker.  I slept better than usual in a hotel bed and was up early for the short drive to Wright Patterson Air Base for the race.

The temperature was mid 40s with a good breeze blowing.  I stayed in the car until about an hour before start time then walked a mile or so to the start area, visited one of the plentiful porta potties.  I found a generator to stand near for warmth while doing my pre-race stretching.  And then I joined the starting line crowd, positioned just behind the 3:45 pace group. Prior to the start the pace leader led the group in a little self identifying cheer: THREE FOUR FIVE!  THREE FOUR FIVE!  This did not inspire me. (smile)

The start was orderly and rather low key; within about a minute I crossed the start line, tracking a little behind and to the side of the pace group leader.  The start was shared by marathoners and 10K runners.  I was a bit puzzled by some runners less than 12 years old until I recognized the combined start.

Before the first mile marker the main hill of the course starts, lasting to about the 3 mile mark.  It is a rolling climb and we were on pace throughout.  The pace leader announced he would walk through every water table area to make sure we could stay hydrated.  I was carrying a throw away bottle so I just cruised through the first couple of those.  This put me a little in front of the pace group, but still within hearing of the leader's voice.  Something didn't click for me with him and I really didn't feel like being too close. 

After the hill topped out, I eased by my effort a bit but ran a little ahead of goal pace.  I decided to keep easing up until the pace group caught me, but somehow that didn't slow my pace enough.  I remember thinking at around 3 or 4 miles into the race that my legs were tighter and more sluggish than seemed good.  I hoped it would soon work itself out. 

My goal of 3:45 called for an 8:36 average pace. My watch was set to track me against an 8:32 pace to make up for the extra 0.1 or 0.2 mile I typically see in a marathon.  My first 6 mile splits were 8:27 8:42 7:57 8:13 8:26 8:32.  After 6 miles I was 79 seconds faster than goal pace.

The course was easy enough: basically flat after the early hill, aid stations at about 2 mile intervals with enthusiastic volunteers and various fun themes.  Around mile 8 the course went into the town of Fairborn for the main spectator area known as the Fairborn Fly Zone.  This was quite the happy place with bands and families, etc.

Fairborn Fly Zone

I followed my plan to take a gel every 45 minutes as I came to a water table where I stopped/walked to drink enough with the gel.  Since the temps were expected to approach 70 degrees, at half way I would take a salt capsule.  By that point I was warm and sweating, so I took both of my salt caps.  I still had not noticed the pace group I started with.  My remaining splits for miles 7 to 13 were  8:43 8:43  8:28  8:36  8:31  8:34  8:43.  I was about a minute ahead of goal pace at the half way mark as my pace had slowed about to planned pace, except for stopping to drink with the gels.

But I was feeling the need to conserve effort and began taking more time at the water tables and walking longer through the water stations.  I thought my breathing was getting heavier and my quads we complaining, threatening to cramp.  I calculated how much effect some slower paces would have on my finish time.  I thought I could hold on to 9 minute pace and be satisfied with something like a 3:50.  My slowing was reflected in the splits for miles 14 to 20 -  8:37 8:35 8:43 8:28 8:43 8:38 8:49.  It seems the 3:45 pace should have passed by this point but I didn't recognize them.

And it seems the wheels came off after I took my first walk break between water stations.  I tried several mental tricks to try to prevent and then stop the downward spiral.  It was too late.  I had misjudged what pace I could hold for 26.2 miles and then even pushed a little faster than that in the first fourth of the distance.  And it became time to pay the price.  I walked more and more, probably half of the last 3 or 4 miles.

I reprimanding myself for overconfidence and then giving in; spent time feeling sorry for myself; tried to think of something to pull me out of this trudging walk/run down time.  About 2 miles from the finish, I saw the 3:55 pace group go by.  It seemed their pace of 9:07 should have been attainable for me, but I couldn't do it.  It is really difficult to know where the limits of one's body and mind separate.  If I could summon the will to do it, could my body have done it?  I don't know.  The combined team of mind and body did not have what it took that day.  My final splits were: 9:20 10:41 11:32 11:45 10:55 11:40 1:52(9:22 pace)

The finish area is a really inspiring place.  I had checked it out before the start that morning.  It seemed to be an old runway that was lined with aircraft from cargo planes to fighters; current equipment to historic museum pieces.  The wings of some of the planes extended over the runners coming to the finish.  I managed to run the last quarter mile with no more walking.  After crossing the finish I received a finisher medal from an Air Force member in uniform.  Finish time 3:58:49.

Marine Corps Marathon - October 26, 2014

I signed up for this race in the spring because my son Matt suggested it after he registered during the military registration period.  I was looking forward to running this one together as we had 2 years ago.  We drove to the DC area race morning and parked in Pentagon City, then walked 20 some minutes to the runners village to wait for start time.  Matt's girlfriend Katherine came with us and planned to meet us in a few places on the course.

After final porta-potty visits we walked to the start area in time to catch the national anthem.  There was also a skydive team including the recent Medal of Honor recipient, jumping in with huge US flags unfurled.  Just before start time a pair of V-22 Ospreys flew over, once with props up and again with props forward.  We heard the announcer call out 'runners on your mark' and then the howitzer fired to signal the start.  Almost 8 minutes later we crossed the start line.

The crowded start carried on for miles

Matt had decided to start off with a 4:15 finish time in mind.  He was not sure if the 9:45 pace would work for him and was ready to adjust if needed.  The start was crowded and many people lined up far forward of the pace they would run.  We spent the first three or four miles getting up to pace and picking our way through people going slower than we planned. Because of the crowd we couldn't really stay side by side consistently or even move at the planned pace.

We met up with Katherine around the 10.5 mile area.  After a quick greeting we went on.  We were able to go through halfway on pace as planned, but gradually slowed through the second half.  The day got warmer and running continually required greater effort.  Our run pace slowed and we added walk breaks.  Taking energy gels and drinking at every water station didn't replenish everything we were using.

The spectators were fun and encouraging through most of the course.  There were some bands.  Many people were holding posters with funny or encouraging messages.  Some were for specific people, some for 'random stranger'.  And some people also handed out help in the form of candy, orange slices, pretzels, etc.

We missed seeing Katherine around mile 17.  It turned out that people had crowded in front of her, even out into the street and we just didn't see her.  We did see her about a half mile from the finish. 

Running a marathon changes you and it can be less than fun

Eventually our running was simply an effort to survive and finish.  No more thoughts of a goal time.  Finally we turned for the steep uphill to the finish.  This area was lined by young marines offering encouragement.  Some runners charged this hill, some walked/limped the best they could, and we kept our pace to run up the hill.  And in a couple of minutes we finished.  The time was 4:36:43.  After resting a while, we went on to receive our finisher medals, take finish photos, get recovery food and drink and meet Katherine again.

 

 

mile splits - intending to average 9:45 per mile, finished in 4:36:43 / 10:35 average
10:09 09:52 10:18 09:25 09:51 09:17 10:20 09:17 09:19 09:20 09:25 09:24 09:32
10:06 09:57 09:56 10:31 10:56 10:47 10:52 10:50 12:08 12:41 11:37 11:57 12:51 3:21 (final 0.2 mile)

Plans change

This weekend I was to run in a 24 hour race.  I will be a volunteer at the Sole Challenge 24 Hour Race rather than a participant. 

An injury that showed up about 2 months ago has brought a change of plans.  Easing my training did not resolve the problem - some lower leg overuse issues.  I have been going to physical therapy for 4 weeks and managing about 20 percent or less of intended or even normal mileage.  Just as PT was helping my leg, I twisted my back and that problem has been worse than the original complaint. My back now is pretty close to normal again and today I had a normal kind of run/workout for the first time in weeks.

If the recovery is not derailed, I will run a trail race as part of a relay team in mid June.  I am signed up for the Marine Corps Marathon in late October and expect to run it with Matt.  And I have registered for the JFK 50 Miler in November as a replacement for the 24 hour race and for something drive my training.

I am more familiar with changing plans by adding more to my schedule.  This time I had a lesson in patience.