Humbled

Yes, the marathon humbled me....I almost posted my PW but not quite, a 4:30.17. So #6 was not meant to be the PR. Needless to say I was very disappointed and felt defeated. If not for some encouraging words after the race I would probably still be downhearted...thanks Rob for taking my pic and being an encourager.
  I had my mind made up going into the race to do or die....and die I did...It was a tough day. I would really like to blame something yet there is nothing to blame. Oh sure it was a tad humid, my shoes were sloshing by mile 14...don't you hate that!
  I never could get into the flow! Even at the start I had to push to get a 9:10! By mile 13 my quads were toast and by mile 15 I had hit the wall. I felt heavy, slow, and defeated.
  Yet I trudged on believing in posting a good time....but then the deal breaker came! Out of nowhere a charlie horse (cramp) hit me in lower left calf that felt like I'd been shot!
  I stopped! Kneaded it out best I could....tried to resume running....I must've been a site! However, even with thoughts of a DNF floating in my head I pressed on.
  I actually passed some folks and I was passed by four people from here on in....many were walking, slowly! I guess the distance got them, too.
  I had to resort to a walk run program at about mile 24. So at the turn I had a 1:59.10, and a 2:31.07 second half. Wow! Talk about experiencing suffering!
  I finished with my head down and lots of confusion. How come I could never find the flow? I struggled the whole way? How come my HM and the 25K were so much easier? What happened? As I look back I do know I hadn't slept well for several days. I think I over ate....I may not have tapered properly.
  I know I trained hard...did the long runs, and had the two good races. I am very disappointed, yet perhaps I am too old for this......you can hear the negativity I am dealing with!
  So my plan? To break four hours in the Marathon!!!! I am planning on transitioning to the roads full time. I am also going to work on my running form. I noticed two of the best runners and how their form was very similar to one another. Short choppy-like stride that was held the whole way!
   I will take it easy for a while....I am going to pick a race to participate in within the next two months, and I will develop another program. I really think the cramp was due to not training on the roads enough.
  BTW, a friend of mine, who beat me in the HM a while back, was in the marathon, we both had a goal of breaking 4hrs. I thought he would do it but he finished around a 5:22. It was a tough day! Peace!

God tests the heart!

I read that this morning in my Bible. So that's what's been going on in my life lately!!:)
   I think marathons certainly test the heart, too. I'm ready for #6! A little 4 miler with two @ HM pace. It's 85 degrees outside!!!! It is supposed to cool down some by Saturday. Next post will probably be post marathon! Peace!

Taper week #2

6 miles at base pace-56:26...feel good...sweated good...let the body rebuild! Peace!

Monday Musing

: Rob de Castella:"The marathon's about being in contention over the last 10K. That's when it's about what you have in your core. You have run all the strength, all the superficial fitness out of yourself, and it really comes down to what's left inside you. To be able to draw deep and pull something out of yourself is one of the most tremendous things about the marathon."
  So here I am....in my 26th week of training. 15 pounds lighter. A training schedule of mostly treadmill runs (achilles issues). Two races during the program with the HM being a great confidence booster. 5 marathons already run in lifetime with the first still being my PR-4:05 thirty something....
   I look at my previous races and learn valuable lessons. One is you just never know how you will feel that day. Another is the weather is in charge! I have made it to the start line! I have run some great training runs. I have added new stuff to the program. I believe I can achieve my goal.
  I have been dissappointed several times....Grandmas being the biggest in '05. I have been disappointed in life, too. Yet I keep believing. I guess that's all I have anymore. So I have decided that I will not allow myself to waste all the training and effort I have logged in order to achieve my goal. I will begin to convince myself I am able to do this....I have established three goals: Ultimate a 3:53-Challenging a 3:56-acceptable a 3:59. I have learned how important it is to not lose or try to gain time in the beginning of the race so my plan is to run the first two miles at around 9:10's. Then I will accelerate  and hold onto 8:54's as long as I can.
  I have a hydration and fueling plan similar to my last marathon that worked pretty well. I don't expect a lot of fanfare....probably will make Sandy stay home, she doesn't need to waste her day on me, yet I am serious about leaving it all on the course....can this old man who's always been a front of the mid packer break 4 hours in the marathon? The test will be after 20 miles.....peace!
 

Mixed Intervals

So I am keeping speed work in play during the taper. I have lessened the amount however. I did some mixed intervals, 1x2K @ HM 90 sec reco, 1x1mile @ 10K, 90 reco, 1x1K @ 5K, 90 reco, 1x1/2mile @ 3K.....1 mile warm and cool. 5.8 total in 53:13.
   Feeling pretty good. I may wind up taking two days off in a row. No worries. I feel ready to run but I am second guessing my training and taper. Of course that's probably normal. I am confident yet I still wonder how I will respond after 20 miles. I have decided to go out with the intention of breaking 4 hours. According to all the calculators I should be able to break 4. A 1:52.00 translates into a 3:50 to 3:54. So I should be able to do it! It all depends on my strategy and ability to maintain in later miles.
  I am planning on starting 10-15 seconds a mile slower than goal pace-9:20-9:25- then around 2 miles I will kick it in to a little faster than goal pace-8:55-9:05. My hope is to run 20 miles in 3 hours or less then hold on for dear life! Peace!

10 days and counting!

   Wow how time flies!!! Unbelievable that in just a few days I will attempt my sixth marathon. I am trying to do a smart taper but I have been scarfing food like a starving dog....I have to slow down!
  I managed a pretty good effort today. 9 miles total with 7 @ HM pace (1:19.00- 9.01 miles). I expect at least one more run of at least 7 miles probably on Friday.
   I need to show restraint when it comes to eating. I am hoping for good temps and weather for the race but regardless it is a race against myself. It's an odd motivation we runners have? Hope all is well with you! Peace!

Taper day 1

  So I begin my taper plan. I decided on a two weeker....seeing as last time I did a three week taper and I felt out of shape. So I plan on just three runs this week. Saturday is probably out because of other activities I need to participate in so I'll look at Saturday as a rest day.
  So today was an easy base pace 12 miler. I felt really good! I want to do this taper right and see my body peak for this race. I plan on taking tomorrow off and running a 7 mile  HM tempo run Wednesday. Then Thursday off and a hard effort on Friday. So....off we go! Peace!