3 Days at the Fair 24 Hour Race - Analysis

In review of the race I will cover my race plan and execution, and things I think worked well.  Or not.

It should be noted that this was my first fixed time race and the approach was really an "attempt to finish" experiment, not a maximum results effort. 

General plan

·         Run the first hour, then run/walk 4+ miles per hour; keep moving at least 90% of time

·         Run the most flat or downhill sections; walk uphill parts. Running 3/4ths of the 1 mile loop.

·         Try for 200+ calories per hour

·         Get food/drink mostly at the race provided aid station, eat/drink while walking

·         Keep stops to a minimum, only for restroom, clothing, stretching, treating/fixing something

·         Set up own aid station along the course, preferably on the walk portion.

 

Pre-calculated pace notes
Run 3/4th of lap - 11:15 to 14:00 minutes per mile.  57 to 46 miles over half of event
Run 2/3^rd of lap – 11:45 to 14:45 minutes per mile.  55 to 44 miles over half of event
Run half of lap – 12:30 to 16:00 minutes per mile.  51 to 40 miles over half of event
Assumption of run pace of 10 to 12 minutes per mile, walk pace of 15 to 20 minutes per mile.  Expecting the quicker pace earlier and the slower pace later.

 

Actual performance

I ran the first 6.75 miles stopping once for water.  From this point I ran only part of each lap, walking some of every lap.  Three or four laps I walked the entire loop.  I eventually switched some parts from run to walk sections.  Occasionally I walked more of a specific lap as I felt it would permit me to keep going better overall.  I didn’t wear a watch, checking the timing monitor for the time of the current and prior laps, plus overall average pace, total miles.

I mostly ate and drank as appetite/thirst dictated.

I stopped and sat down to prop my feet up 3 times for 10 to 15 minutes.  I also drank chocolate milk and ate some of my own foods: brownies, peanut butter crackers, peanuts, honey/coffee energy drink.

I took acetaminophen about 5 times during the race.

I stopped with 101 miles at 22:55:32.

Regarding pacing, I basically ran at my easy long run effort level for about 3/4ths of each 1 mile lap, walking 1/4th.

Analysis

What worked:

The one mile loop was good in that I never needed to carry anything except what I was eating as I left the aid station.

Access to food and drink every 15 to 20 minutes was enough.  Access to my clothing and gear every lap was a good thing.

The 1 mile loop also made it easy to identify when to walk or run.  No need for a watch to signal walk/run.  The default was the same every lap, adjusting only based on recovery needs.

The run walk ratio worked well for me.  It was never a longer run portion than I felt I could manage.

To prevent chafing with rain expected, I used a diaper rash treatment in the “diaper zone”.  I rubbed my feet with vasolene before putting my socks on. 

The lighted course probably helped avoid sleepiness compared to running through normal nighttime darkness.

I had practiced walking quickly and easily.  And I practiced run/walk transitions on long runs.

I think I was able to get close to maximum miles in the race for the training I had done.

 

Less than ideal

Being my own crew cost a little time for each thing I needed to get out.  For maximum miles a support crew would be important.  This was true for both my own aid and the race provided aid station.

Playing it by ear for nutrition needs probably was not ideal.  I think I got behind a little in the first few hours.  If I had figured this out in advance I could have just been eating/drinking per schedule.

Having a loose goal plan gave me permission to stop before time was out.  I had a minimum goal of exceeding my age, then to keep moving the whole time, and a "completely satisfied" goal of 100 miles.  I surrendered the keep moving goal after reaching the completely satisfied one. 

Unknown
I think my effort level was low enough to allow some digestion throughout.  Perhaps running for longer blocks of time, then walking longer while fueling/digesting would give higher mileage.

Perhaps a liquid nutrition approach would allow a little higher effort level throughout since digestion/absorption should be easier.


Training note: My training was mostly marathon training for a mid-March race for which I tapered and recovered. As training ramped back up, I included some lunch time walk practice and some walk/run portions on long runs.  Typical weekly mileage totals in the 50s with a few 60+ weeks.  And a little cutback in mid April for a family trip to Boston as a marathon spectator.
(Marathon shown as smaller red bar at right of graph, big red bar, far right is 3 Days at the Fair)

Mile Splits

Lap	Lap time	Total Time	Average Pace
1	09:51.6	0:09:52	0:09:52
2	09:39.6	0:19:31	0:09:46
3	09:37.5	0:29:09	0:09:43
4	09:52.0	0:39:01	0:09:45
5	09:38.3	0:48:39	0:09:44
6	09:37.3	0:58:16	0:09:43
7	11:17.3	1:09:34	0:09:56
8	11:12.0	1:20:46	0:10:06
9	10:29.3	1:31:15	0:10:08
10	11:11.2	1:42:26	0:10:15
11	10:33.7	1:53:00	0:10:16
12	11:29.8	2:04:29	0:10:22
13	11:59.9	2:16:29	0:10:30
14	10:59.9	2:27:29	0:10:32
15	10:33.3	2:38:03	0:10:32
16	11:38.0	2:49:41	0:10:36
17	10:42.0	3:00:23	0:10:37
18	11:17.6	3:11:40	0:10:39
19	11:48.7	3:23:29	0:10:43
20	11:03.9	3:34:33	0:10:44
21	13:03.2	3:47:36	0:10:50
22	11:54.0	3:59:30	0:10:53
23	11:08.3	4:10:38	0:10:54
24	12:05.1	4:22:43	0:10:57
25	11:15.1	4:33:59	0:10:58
26	21:13.7	4:55:12	0:11:21
27	13:19.6	5:08:32	0:11:26
28	12:12.5	5:20:44	0:11:27
29	13:20.2	5:34:05	0:11:31
30	13:21.6	5:47:26	0:11:35
31	11:23.9	5:58:50	0:11:35
32	15:07.0	6:13:57	0:11:41
33	12:17.7	6:26:15	0:11:42
34	11:49.0	6:38:04	0:11:42
35	26:28.1	7:04:32	0:12:08
36	11:37.3	7:16:09	0:12:07
37	13:41.8	7:29:51	0:12:09
38	12:50.7	7:42:42	0:12:11
39	14:29.9	7:57:12	0:12:14
40	11:27.5	8:08:39	0:12:13
41	16:30.4	8:25:09	0:12:19
42	12:45.1	8:37:54	0:12:20
43	12:49.3	8:50:44	0:12:21
44	13:43.8	9:04:28	0:12:22
45	14:57.1	9:19:25	0:12:26
46	12:09.4	9:31:34	0:12:26
47	19:51.7	9:51:26	0:12:35
48	12:20.5	10:03:46	0:12:35
49	13:26.2	10:17:12	0:12:36
50	11:26.7	10:28:39	0:12:34
51	39:57.5	11:08:37	0:13:07
52	11:40.1	11:20:17	0:13:05
53	13:43.8	11:34:00	0:13:06
54	11:45.4	11:45:46	0:13:04
55	18:10.3	12:03:56	0:13:10
56	11:39.5	12:15:36	0:13:08
57	15:23.6	12:30:59	0:13:11
58	14:02.5	12:45:02	0:13:11
59	12:20.2	12:57:22	0:13:11
60	13:13.0	13:10:35	0:13:11
61	11:46.8	13:22:22	0:13:09
62	13:26.7	13:35:49	0:13:09
63	16:18.4	13:52:07	0:13:12
64	15:44.9	14:07:52	0:13:15
65	15:17.0	14:23:09	0:13:17
66	14:56.3	14:38:05	0:13:18
67	14:47.0	14:52:52	0:13:20
68	11:50.9	15:04:43	0:13:18
69	13:51.1	15:18:34	0:13:19
70	11:36.3	15:30:10	0:13:17
71	12:02.7	15:42:13	0:13:16
72	14:01.8	15:56:15	0:13:17
73	11:34.6	16:07:49	0:13:15
74	11:54.8	16:19:44	0:13:14
75	17:20.6	16:37:05	0:13:18
76	13:22.7	16:50:28	0:13:18
77	14:04.2	17:04:32	0:13:18
78	12:20.1	17:16:52	0:13:18
79	16:29.2	17:33:21	0:13:20
80	11:58.5	17:45:20	0:13:19
81	13:56.9	17:59:16	0:13:19
82	22:47.0	18:22:03	0:13:26
83	13:23.5	18:35:27	0:13:26
84	12:21.7	18:47:49	0:13:26
85	12:44.5	19:00:33	0:13:25
86	15:39.6	19:16:13	0:13:27
87	14:31.2	19:30:44	0:13:27
88	12:35.5	19:43:19	0:13:27
89	13:25.0	19:56:45	0:13:27
90	16:00.7	20:12:45	0:13:29
91	13:14.2	20:25:59	0:13:28
92	16:09.6	20:42:09	0:13:30
93	14:52.7	20:57:02	0:13:31
94	12:48.7	21:09:50	0:13:31
95	15:06.9	21:24:57	0:13:32
96	15:32.5	21:40:30	0:13:33
97	15:13.8	21:55:44	0:13:34
98	14:02.7	22:09:46	0:13:34
99	15:53.9	22:25:40	0:13:36
100	16:24.7	22:42:05	0:13:37
101	13:19.4	22:55:24	0:13:37

 

 

3 Days at the Fair - 24 Hour Race May 14-15, 2016

 

3 Days at the Fair - 24 Hour Race  May 14-15, 2016
Sussex County Fairgrounds, Augusta NJ

https://sites.google.com/site/njtrailseries/fair

How does one write a report on a 24 hour hour race?  By the hour?  By mileage blocks?

I'll start with the bottom line summary.  I stopped with 101 miles at 22:55:32.  That gave me 10th place overall, 9th place among 35 men.  Coming into the race the best result I could imagine was about 100 miles. As I approached that number my mind was made up to call it a day.  Since there was a belt buckle for 101 miles, I would stop there.

Regarding pacing, I basically ran at my easy long run effort level for 3/4ths of each 1 mile lap, walking 1/4th.  I intended to keep moving at least 90% of the time.  I ate and drank as hunger/thirst dictated, but with the thought that 200 calories per hour would be the minimum that might suffice.  My pacing calculations included some predicted paces based on what was usually my easy pace and a fair amount of practice walking as quickly and comfortably as possible.  I had a guess for what I would average during the first half and for the second half, expecting some slowing throughout.  Those calculations predicted 103.xx miles were possible. That had seemed too much to expect.

The rest of the story, a long story...

I gathered with the other 50 some runners just before the 9 am start.  It was mostly sunny with temps in the upper 50s.  The forecast included a high about 70, rain showers/thundershowers in the afternoon or evening, with clearing overnight and cooling to the low 40s by daybreak.  I wore lightweight short sleeve shirt, run shorts, calf sleeves, cap with visor, sunglasses.  Race Director Rick gave some general comments, gave us notice of the coming start time, then the signal to start.

And we started. We jogged up the slight hill from the timing mat and aid station area.  The timing center was on our right and aid station (actually a concession building with full kitchen) on the left. There was a right turn just before the restrooms, then through a small parking lot to a left turn and quickly another right.  This put us onto a level out and back stretch with runner/crew tents on both sides.  We ran about 75 yards to the turnaround then straight back the other way for a couple hundred yards to a right turn.  This end of the straight stretch dropped a little to the turn which was about a quarter mile from the start or timing mat.  We hadn't spread out a lot yet, but no one seemed in much of a hurry either.  This first quarter of the course always had the most activity, primarily family and support crew members.


The course - counter clockwise travel. Timing and aid at the red mark

 

 

After the right turn we went through a gate and up another short incline of maybe 50 yards, then left onto the "bell road".  This long slow left hand curve was about a half mile long and very slightly downhill.  There were grassy fields or meadows on both sides and some treeline areas behind the grass on the right.  We soon enough arrived at a left turn onto a gravel road where we could cut corners across a little bit of grass (or make a clearer right and left turn onto another bit of unpaved road.  This part had an equestrian area and horse show in progress off to our right.  The wooden fence blocked most of the view but sometimes I could see a bit of a rider above the fence and occasionally even the head of a taller horse.  Perhaps 150 yards of unpaved surface gave way to more blacktop and a right turn, then maybe 100 yards to a left turn and the slight uphill approach to the timing mat where we had started exactly one mile prior. 

Along right side of the last 100 yard section was my personal aid arranged in the back of my pickup.  There were another 20ish tents or RVs on this stretch with personal runner aid waiting for someone.  There were also some show buildings nearby with more camping set up.

My own aid station with reminder/info sheet. Tent in background.

For the first part of the race, I ran without my glasses, so things were a little out of focus visually.  I wore non prescription sunglasses to start until the rain started; then no glasses till the rain was over.  Anytime I wanted to check on my splits or total miles I had to move about 5 feet off the course to read the monitor with timing information.

I ran without walk breaks for about the first hour. I think I stopped once for a drink and maybe a little fruit.  Nearing the end of my 7th mile, I stopped at my truck to switch to a cap with a "cape" around the sides and back to shade my ears and neck.  I was already thoroughly treated with spf 50 sunblock, but I sprayed on some more for the part of my legs that was exposed.  I really wanted to head off any problems at or before the first hint of something.  Resuming my run, from now on I would begin walking from the turn into the stretch with aid/timing through the turnaround point on the out and back stretch.  This is a little less than a quarter mile and covered the primary uphill section.  It also gave a good amount of time to eat and drink anything I got from the aid area.

From this point I had a clear routine, always walking the same section and running the rest. About every 2nd lap I would stop for a drink and usually a little bit to eat: fruit, cookie, pretzels or chips, M&Ms.  Mostly I drank water but sometimes cola or coffee. Every couple of hours when stopping at my aid, I took a swallow or two of a honey/coffee energy mix.  As the morning hours gave way to afternoon, the temperatures got into the low 70s and skies remained mostly sunny.  There was a light breeze in our faces on the longest section of the straight out and back.  The later part of the bell section seemed to be a no breeze/dead air space. 

I reached 25 miles in about four and a half hours.  My legs were more tired than I expected at this point.  I took a break at my truck to sit down and prop up my feet and have some sweet treat snacks. I was going reward myself every couple hours with a bite or two of yummy brownies that my daughter-in-law sent along. This stop was a good time to text a progress update to my wife Rose.  I took some acetaminophen to head off the developing discomfort. And I checked my feet and rubbed them a little before getting back to running. 

Mostly I ran alone, just letting my pace come naturally.  There were friendly greetings exchanged with runners or spectators/volunteers. I never got bored running the same 1 mile loop.  There was always someone nearby to observe and conversations to listen in on.  In the busier areas some support crews were doing things to motivate their runners.  One man played a guitar and sang various kinds of of music.  He also kept adding quotes or messages that friends were sending to the runner he was supporting.  There were 2 messages that connected for me: "Don't let discomfort turn you into a coward."  "Do what you can until you can do more."

The long straight part of the out and back. Photo from prior evening.

I gradually recognized that I was feeling warm and my energy level was sagging. I decided to add to my walk period by starting sooner on the loop, at the beginning of the stretch where my aid was located.  And I became more purposeful about calories and fluids.  I hadn't had to urinate for several hours and didn't want to let that go too far.  I think 3 or 4 hours between pee stops should be the max acceptable for adequate hydration.  I mostly grabbed the things to eat that I thought would taste good, hoping my appetite would reflect what my body needed.  So around and around I went and miles continued to click by.  I was tracking progress toward the 50 mile mark and the possibility of setting my 50 mile PR. 

I got to 50 miles about 10:30 into the race, which in fact was a PR by more than 20 minutes.  I stopped by the timing station and rang a bell that was there for runners to celebrate any personal accomplishment we wanted to recognize.  As the bell sounded, a number of people nearby clapped and cheered.  Toward the end of the next lap I took another sit down/ feet up break and texted Rose another update.  I also texted a few training partner friends.  With my first break, increased walking, and more time at the aid station meant my second 25 miles had taken about an hour and a half longer.

I was feeling discouraged by how I felt and that I had taken this much longer since the first 25.  If each 25 slowed that much, I would not complete a 4th 25 for 100 miles.  I was supposing that the second 25 was twice as hard and painful as the first and that the second 50 would be twice as tough as the first.  So I had some self talk work to do with ideas like:  It is normal have a number of ups and downs, both physically and emotionally - this is normal.  I reminded myself that it doesn't always keep getting worse.  And I remembered a comment from a race report that at some point you don't get any more tired.  My main goal for this race was to learn how to keep moving all night long and I could still do that.  After some chocolate milk, brownie treat reward and some rest, I got back to what I came to do.

I had been noticing some IT band related soreness in my left knee and tried to think more about my running form.  After a few more miles I stopped at a physical therapy station and asked for help with that.  They didn't really provide relief, so I decided to change shoes in case that might make a difference.  My first time ever experiencing IT band issues was a number of years ago and it had mostly limited me to walking/limping for the rest of the race. This time the pain never went away, but the pain level was low enough that I think it didn't change my stride which would have likely made something else hurt.  I added another short walk section at the small uphill leading from a gate to the bell curve section.

As afternoon gave way to evening, the temperature dropped and eventually rain showers started. The cooler air was good for me.  Probably the adjustments to walk time, fluids and nutrition also had a positive effect and I was running well again.  From about dusk I carried on comfortably with the now familiar routine.  Walk, eat/drink, run. Repeat.  This turn for the better did wonders for my outlook.  I had realized that if I could do two 6 and a half hour marathons following the first 50 miles that 100 was still possible.

Up to this day, the longest single run distance for me was 50 miles or a little more.  I looked forward to a new milestone at 62 miles, which exceeded my age by 1 and was equal to 100K.  So I rang the bell for 62 miles.  This was after 13:35.  In another hour and a quarter I reached 67 miles and noted I was two thirds to 100. And then after a while the miles moved into the 70s.  It's strange to think that "only 30 more miles" seemed encouraging.  I was able to see that if I could average 15 minute miles (4 miles per hour) there was time for 100.  My pace had been averaging in the 13 to 14 range since things had turned around.

It was no surprise that all these hours and miles would be uncomfortable and eventually painful.  My IT band pain on the outside of my left knee never went away, but never became severe.  My thigh muscles were hurting since before the 50 mile mark and continued to ache and burn. Some hamstring soreness from the middle of the race did seem to go away.  My feet hurt too.  The run/walk pattern gave relief as I started walking, then that became unpleasant with more knee discomfort.  When I went back to running my feet and thighs really protested for about 10 steps before it went back to just hurting.  A couple toes on my right foot had a bit of a hot spot but never got uncomfortable enough to examine for blisters.  Amazingly, all these parts kept working.  So I kept on.  Just another 3/4ths of a mile, now walk a quarter. And now another... I think I walked the entire loop 3 or 4 times without any running.  And now and then during the second half I extended my walk period when I felt I needed it or when I hadn't finished my soup before reaching the place to start running.

A number of thoughts kept my mind busy:  Don't be surprised if there is another downturn, but stay in the present, don't calculate or count on too much.  It's up to God if I'm able to keep going.  It's up to me to try.  Pray for my friend Laurie running her own 24 hours race for a place on the national team.  Look up.  Keep smilin'. Pray for my church prayer list. Press on.

Through the night some other runners had left the course. Some in the 48 or 72 hour race went for sleep.  The 6 hour racers finished at midnight.  Still there were plenty of people, though most seemed to be walking.  One nice thing on this course was that it was lighted.  I never had a strong feeling of needing to sleep.  I think the brightness helped.  And it got colder.  After the rain stopped I had changed to a warmer shirt.  Gradually I added more clothes. First a sleeveless shirt over top, next put on gloves.  Later another long sleeve layer on top, switch to a fleece beenie cap. Finally I put tights on over my shorts.  My wardrobe additions ended a little before daylight.

Somewhere near 3 or 4 am when my energy level dropped and fatigue set in, I had some coffee and in a few laps some mountain dew.  I was hoping for a boost in energy when daylight arrived, but I don't remember anything dramatic.  The thought that I would be done in 3 hours or less was pretty encouraging.  All through the nighttime I put off the thought that another low point would be coming.  As my mile total crept up through the 80s and beyond 90, I became more optimistic about making 100.  With daylight more people were on the course.  Often family members were accompanying runner/walkers.  Sometimes couples or parent/child pairs walked hand in hand.

I had been asking the Lord for continuing ability to move.  As I approached 100 miles I had decided I would stop once I hit 101 to qualify for the belt buckle.  I was thinking it would be with only about a half hour to go since I was walking more of the laps from 95.  For a couple hours I had worried I would have to try speeding up to make it to 100.  Now I only had to finish laps 100 and 101. 

As I completed 100, the race director made sure I knew about it and that one more would mean a buckle.  I acknowledged that and thanked him.  As I neared the end of the lap, I decided I would run up the stretch to the timing mat even though it was a part of my walk portion.  Somehow it seemed I should run to my finish.  I crossed the mat and went to look at the monitor to be sure I had 101.  Then I rang the bell one more time for my new distance PR.  I had a few bits of emotion over the last couple laps as it seemed I would really make my goal.  Crossing the line I only felt relief.

Even though there was another hour on the clock - time to run 4 laps or walk 3, I turned in my timing chip, grabbed something to eat and drink and headed to my campsite.  I was hoping to shower before the awards breakfast so I could take a nap sooner.  The next day when I looked at the results I saw that if I had completed 2 more laps I would have been 5th male in stead of 9th.  There were 3 others who stopped at 101 miles before I did and one with 102.  I wish now I had continued, but at the time I wonder if knowing these details would have made any difference.  I really felt ready to be done.



Coin for 100 lifetime miles at the race, a belt buckle for 101 miles
2nd place award for 24 Hour Male NJ USATF Championship

Race jacket

  

Serge Arbona 72 Hour winner 303 Miles, John Fegyveresi 2nd place 257 miles

   

 

 

 

 

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.