Ten Simple Rules for Training

Read this blog and I generally agree.

http://ultra168.com/2013/10/10/ten-simple-rules-for-training/

1. Show up
2. Run hard twice a week
3. Go fast when you feel good
4. Don't chase numbers
5. Race your friends
6. DBAP
7. Appreciate the good ones
8. Forget the bad ones
9. Enjoy
10. Believe

I would add:

11. Stay Healthy
12. Stay Consistent
13. Stay Motivated
14. Mix it up from time to time
15. Don't be afraid of the weather

Glue Holds Us Together, Circa 2013

Personal Records in life are hard to achieve. Had once, the onion must be peeled back to find deeper levels of commitment, excellence, motivation, health, consistency, ad nauseam. Normalize by age, the unparalleled feeling of skill and determination needed to continue to PR in distance running races toes the tightrope of overtraining and burn out, to that of rest of recovery. Strike when the iron is hot; sometimes, sometimes not.

This year has been an incredible walk, this running thing. Circa 2013 feels like I’ve been lured into a spider’s web, at first a seemingly safe and comfortable zone soon struck with pain threshold and newfound hunger. An incomparable emotion this year has raised motivation levels to train harder, faster, higher, and stronger; I really love this running thing. It has made all elements of my life more satisfying. And all elements of my life today have made running even that much more enjoyable.

Helping fuel the ambition this year I have seen three different 5k PRs, and finally breaking the 17-minute barrier down to 16:40. The mile smacked me around at Goucher College, racing 4:51.7, ouch! I still cannot put together the right 10k race, but the 10-mile was 60:24 at Club Challenge, and the DC National Half saw 1:19:09 were nice PRs. The Boston Marathon this year on April 15th brought on its’ own challenges, but the 2:50:34 PR effort produced confidence. In total, I think seven (7) PRs this year have all come with the price of admission. Even the 2:57:25 PA Grand Canyon Marathon yielded a happy result, my highest finish at a marathon (3rd), and just an overall fun day on the hardest marathon course I’ve ever raced. A week of recovery and it was back to the training table Galloway with a 75 mile effort in a week, and several more 60-mile weeks thereafter.

Yet still, something feels wrong. It’s not my fitness, or training, or health, motivation, not any of that. It’s the “sport” of running and competitive racing. Why is the sport running out of steam? I’ll tell you why. It’s those darn WTF Runs”, you know the Color Run and the Savage Race. Oh wait, not those, it’s the Mud Run and the Tough Mudder. Or perhaps the issue is the Spartan Race, Warrior Dash, Rugged Maniac, and Rebel Races? No, it’s got to be the Down and Dirty National Mud Run Series. Or the Flag run. Are you freaking kidding me, this is everything BUT running and racing.

Then you take an organization like Competitive Group Incorporated (CGI), who recently announced they are removing prize money, travel expenses, and other perks for elite runners. The sport of running already suffers; but then add stock holders and dolla dolla signs, and who really cares about the pesky train their butt off runner. The runners whom run 14 miles with 10-miles at Tempo pace on a 90 degree day because it’s on the schedule, the ones whom double a few times a week, and the ones who consistently run tired or on the verge of pain every day, just what about them? I tell you, it’s those darn WTF Runs. It’s killing the sport.

Take for instance, the recent Ravens 5k I just ran. With Jamal Lewis and Matt Stover at the starting line, the Ravens 5k had most everything, and almost a race. Matt Stover kicked a ball to nowhere as the starting gun, and the spectacle of a race was off, and what a joke it were. Racing up the Hamburg street bridge I felt strong and focused, and led the race from the start. Continuing in front through the hairpin U-turn (seriously, wtf CGI, we came to an abrupt stop on the turn around a cone stop), up the Ostend Street bridge & through the first mile in (5:06.40) to about mile 1.2 where I was getting drafted heavy and just killed pace to quit doing all the work. That only lasted another quarter mile & I fell back, beyond 1st and 2nd place as I was sucking wind bad in the 2nd mile. At one point we got ahead of the lead bikers...wtf, and almost (literally) caught the pace car and nearly had to swerve?? We are the runners! Came through mile 2 in 5:42.63 (10:49.03) in a new 2-mile PR, but didn't fall apart in the stretch. In the Ravens Parking Lot I didn't know to turn left or right, because there were no markings or course marshals, and 4th place was very close behind and closing fast. I had to dive deep, and really deep. My feet were on fire the whole race, and up on my toes. Entering Ravens Stadium down the Shute I floored it past the cheerleaders, coming through mile 3 in 5:14.37 (16:03.4), entered the stadium with a strong 5-second lead, and they handed me a football with 1/10th mile to go & had to finish holding a football? Final 0.12 mile in :38.06 (16:41.46) on my watch, official in 16:40.00. WTF. The result was an immediate Lung collapse and snot nose, and sneezing. They took the practice ball in exchange for a piece of paper award.

I was happy with the work I put in, and ultimately ran a 28 second PR, got an Autographed Jamal Lewis #31 NFL football, a Ravens #1 Jersey, a medal, my first time under 17 minutes ever, met the Dunbar track coach, and got VIP dinner w/ CGI folks. All the perks for a local competitive runner, but I had mixed feelings. I was very happy with the work I put in, and I could not have run one (1) second faster that night. The issue I had is had there been any of a dozen of my teammates who showed up I would not have banked 3rd place overall. I would not have won a ravens jersey, an autographed Jamal Lewis #31 football, and I likely wouldn’t have run hard enough to PR by 28 seconds in the 5k. I ran angry, PO’ed. But why would I do such, and get so upset? I’m never going to be an elite runner, a runner that get’s their way paid. I’m not an entitled runner.

But I will tell you why. The sport needs it, and at a race with 2,500+ finishers, I should not get 3rd place overall, that’s why. It’s not because I don’t want to pump up my ego, Lord Jesus knows I have a large enough ego. It’s because we are losing the element of one runner toeing the line against another runner, and running to see who’s the fastest. Without competition, we lose zeal, zest, essence, the love of the unparalleled feeling of knowing I have the will to try something difficult, a task that most do not start, and having the skill to accomplish it. This isn’t something I ask for in one night; it’s something that has taken 13 years of nothing but distance running to help mold. It’s taken 28 years of competitive sports to mold. It doesn’t happen on the couch.

So, keep running your heart out, or go eat it Rick Springfield. This Rowdy Rowdy Piper is going to go rip a piece of Two Forty Something X in his next marathon; or go down in a blaze of guts trying. After all, it’s just racing. And for the record, the Maryland Marathon in 1978 saw my running mentor Irv Zablocky race a 2:48 to gather up only 152nd overall marathoner. Z was 34 years old in 1978. In 2013, I’m 34, running the same roads, and I’m gunning for you Z! Sadly, given recent results, if I run 2:48, I’ll finish in the top 40. And without an elite field this year, call it top 25, or so I predict. It’s not a slap on why I’m not a good runner. I’m just a local competitive runner, but all that other running fad is what is and has begun going wrong with racing.

Here’s a tip CGI / Et. Al., take your finishers medals and keep them. I run to Make Z Proud and for strength from Jesus, because sometimes the Z’s on my knees, the wonderful name of Jesus, and a pile of road to trudge on forward is all this aging racer craves. So lace ‘em up and God Bless, because on October 12th I’m going to wonder where have all the good runners gone while chasing the Ghost of Z.

Heartstring From the 2013 Boston Marathon: Even Jesus Wept

Heartstring of my 2013 Boston Marathon account.  Even Jesus Wept

Click the link for the Google Document

https://docs.google.com/file/d/0B9zuw8xsjOVHMC1hVWRWRXdFZ2s/edit?usp=sharing

I Thirst, My First Sermon

March 29th, 2013 I gave my first sermon ever from the Pulpit.  During the Good Friday services I spoke on Jesus' 5th word from the Cross during His Crucification.

Part 1 of 2
http://www.youtube.com/watch?v=S9-rK3KpKmQ

Part 2 of 2
http://www.youtube.com/watch?v=Wb8PhXyBgOc

Crave the Motivation of 2012

Growing one small step at a time has rung my bell this year.  2012 was a year in my life I am truly grateful of having the opportunity, the grace, and patience, strength, and courage, to keep working hard each and every day.  Today is all I have.  Today is a blessing.  I am grateful of those in my life.

This year saw my health turn up and down.  The Chambersburg half marathon saw my fastest 1:22:10 PR to date. 

My spirit was crushed during and after the 116^th Boston Death March. As motivation turned to agonizing reality, spirit crushed I reached to do what I was taught.  I put effort into to other things: my land in PA was one.  I planted 40+ trees, cleared brush and mowed the field.  I stacked the stones, cleared the logs and branches, and stained the shed with Christa.  I’ve tried hard to help others, and ventured out of my comfort zone.  Picking up some others in the pits to help them have been a joy and a gift of life. 

I spent some time with family, visiting my cousins in North Carolina.  What a fun trip.

Church is so filling and rewarding helping out youth and giving back.  Not taking, as I always seemed to know best.  Giving is a grand gift, and a joy.  Blessings flow abundant.

Reaching the Summit of Mount Rainier, the Columbia Crest at 14,410’ above sea level (some 2.7 miles vertical) with Casey on August 31^st was a test of every ounce of strength, mental, physical, spiritual, 4^th dimension; all I could summon.  I loved the challenge.  I hated the pain.  I did it.  I am not sure what it means; maybe a bit stupider, bolder, and tougher – still the crazy I know, yet so much less insane. 

Canada and couch surfing with Christa was new and exciting and something I had never dreamed.  The Pacific Northwest is awe inspiring.

Goooo  O  R  I  O  L  E  S  !!!

Work has prospered.  I have thoroughly enjoyed my job in the past year.  I have found peace and purpose.  Life is a joy.  God wants me to work, and wants me to show up every day.  I have begun to take the Sabbath a bit holier.  No more intentional “work” on Sundays.  It’s very simple J  Simple, and the truth, will set me free.

Why not tackle a 50-miler?  I can do it, just plan the work, and work the plan.  It’s simple, nothing to it: just go run 50 miles, and then I’m done.  Well, Tussey Mountainback USATF National 50-mile Championship yielded me 12^th place overall in my first crack at the race distance.  Maybe I have some more digging to do.  Nostalgic is an understatement of how that felt.  Without emotion; Grey: Blithe.  Just what does it all mean, Bazzle?

Hunting is freaking fun!  Cold, tiring, and also serene and peaceful, this task is so much more fruitful when I am focused.  Two 8-points and one button have been harvested this 2012 year.  What a joy.  What a yummy freezer.

It’s time to get fit again.  Back to the training table Galloway!  Name that tune?  You can’t hotdogs…

My motivators that keep pushing me forward:

·         Serenity Prayer

·         “Always Do What You Want To Do” - Irv Zablocky

·         “In order to succeed, you must know what you are doing, like what you are doing, and believe in what you are doing”  - Bill Rodgers

·         “Laugh Every Day.  Think Every Day.  Move Emotions to Tears Every Day.  Do that every day and you’ll live a full life.”  - Jimmy V

·         “Be Impeccable with your words, don’t take anything personally, don’t make assumptions, and always do your best.”  - The Four Agreements

·         Three things you can never get back – Time – Lost Opportunity – Words Spoken

·         The only thing that stands between a man and what he wants in life is often merely the will to try it and the faith to believe that it’s possible.

·         Great moments are born from great opportunities

·         DEA FAST Alpha, Chad L. Michael.  February 22, 1979 – October 26, 2009.  RIP

·         “I believe that any hero does what they are asked to  do, regardless of the consequences.”  Army Master Sgt., Sean M. Thomas.  33 years young on March 27, 2007.  RIP

       ·         Thoughts, Treasure, Time, Touch

·         “Absolute Honesty, Absolute Purity, Absolute Unselfishness, Absolute Love” – The 4 Absolutes

·         Lord’s Prayer

“And you set goals and work to achieve them, not because the goals are intrinsically important, but because they keep you on task and pushing toward greater excellence.  And in this excellence is joy:  the unparalleled feeling of engaging in a difficult task and having the skill to accomplish it.”  - Jonathan Beverly, Editor-in-Chief, Running Times Magazine

I can’t wait for the joy of the present; the right now; the serenity of now.  What a grand year.  Thank you for being part of it.

B(os)TON DEATH MARCH

God let Mother Nature lose a relentless, blistering dose of summer heat on April 16, 2012, during the 116^th running of the Boston Marathon.  At one point during the race the bank thermometer read 87 degrees.  Pavement temps soared to at least 96 degrees.  In denial of what I would encounter, I started the race with absolute blinders.  Blinders fell off fast. 

This story should have been written sooner after the race.  Time has now passed and I’ve already forgot much of the pain.  “Hello me, it’s me again (Sweating Bullets).”  The story will go just that way, as my head authors to myself.

Sunday, January 30^th, 2011 – Miami Marathon

“I just ran 2:51:21!!!  31^st overall runner!  25^th male!  Yes, NYC Qualified!  18 minute PR!  In MIAMI??  WOW!  Denial.  How much faster can I get?”

Sometime in the summer of 2011 leading up to Wednesday September 14, 2011

“Boston 2012?  Entertain the Boston thought even before NYC 2011?  It’s all those damn runners.  Why do races fill so fast?  If I don’t do Boston 2012, I may not ever have a faster qualifier.  Eh, I can always sign up and not run it.  That thought is a pile of crap – you know you’ll run it.  But if I don’t sign up…?  May just miss my chance...?  AHH ok, sign up.”

Sunday, November 6, 2011 – NYC Marathon

“2:55:32 @ NYC.”  Not my best, but definitely a victory for the day.  “Yes!”

Winter 2011-2012 – Training Blues

“Be patient.  Understand the purpose of every workout.  Push through the pain.  Endure the workouts.  Man, this is a warm winter.  Why on earth am I doing Boston again?  Lift weights.  Eat healthy.  Run the workouts.  Run the easy days.  Run a lot of miles.  Lift weights.  A couple of 5k’s; Track work.  Long, hard workouts…!  Get on the bike.  Gwynns Falls Trail; NCR Trail; Columbia Club Challenge; race the races, work the workouts, rest the easy days.  A couple of good days followed by a couple of bad days – and so the story goes.  Lower back pain; right leg pain; it’s just painful most days.”

Saturday, March 10, 2012 – Chambersburg Half Marathon

“Drive to the Chambersburg half marathon and raced a solid PR – 1:22:10.  Finally, a solid cold weather race in 30-degree air temps and low 20’s with wind.  Definitely no overheating – and I have confidence!  Confidence; and I’m fit, in shape, and ready for a final push.”

Sunday, March 25, 2012 – OE Buttonwood to Waterville

“Oregon East Buttonwood to Waterville in 2:44:43 – that’s a 6:52/mile, and take out the last 2-miles at 8:15/mile pace, it’s a solid sub 3-hour marathon effort.  13.4 miles in 1:26:14, through terrain, at a solid and consistent marathon 6:25/mile pace.  That’s a sub 2:50.  I’ve got Confidence.  CONFIDENCE!”

Monday March 26 – Sunday April 15, 2012 – The Taper

“My right leg hurts.  It’s in pain.  I have nerve pain.  Isolated pain in my shin bone – pain.  I have to recover.  I made it all the way through training, in shape, uninjured, but I have to recover and taper; I have to keep cardio.  Bike; swim; run – no, scratch the run; bike; swim; yoga; eat healthy; stretch; rest.”

Monday, April 16, 2012 – The 116^th Boston Marathon

“I’ve done everything right.  Trained, tapered, readied myself, and had a strategy.  I was relaxed before the start.  I’m not scared.  I have no idea how my leg will respond?  I can suck it up, if my leg hurts.   I’ve only run 1 time in 2 weeks prior to the race.  Only 50-miles since Buttonwood to Waterville – but I’ve kept my fitness.  I can still go sub 2:50.  This heat won’t affect ME!  I’m not going to wear a watch – I don’t need it.  I’m either going to feel good, or I won’t.  Denial?  No.  Right?”

 

"Stay Relaxed and Cool At The Players Village"



“First running steps in a week, from the players’ village to the starting line.  It’s hot out here.  I’m sweating pretty well, and the gun is about to go off.  I’m calm, and ready to drop it hard.  My leg doesn’t hurt.  It’s not feeling chipper.  But I can run.  I can race.  Confidence and race energy = excitement.”

10:00AM – Sound of the Gun

Mile 1 split:  6:47  “Slow – but no worries, it is warm, and I have to warm up”

Mile 2 split:  6:51 (13:38-ish)  “Ut-oh.  First water stop.  Get water.  The pace just slowed to a crawl.  Everyone is getting water; a mad dash.  My pace just plummeted.  No worries, get settled, and relax.”

5K Split:  21:19  “6:52 pace – not terrible.  Keep running smart.  Dang, it’s hot”

Mile 4:  “Missed the time – better that way – run off feel – starting to feel it.  Slug a gel; and slug more water.  Keep working the hills.  Run smart.  Where is the water?”

Mile 5: “just crossed in about 34:30-ish.  This is not going as planned.  It’s hot.  Slug more water, more Gatorade.  Pour it over my head.  Rolling out of the small road we open up.  There is little shade.  My wheels are falling off.  I’m off pace.  Fail.  Am I really thinking fail?  Yes, Fail.  I have 21-miles to go.   Fail.  Shut up head.  Fail.  DAMN IT.  Hot.  Not fun.  Only mile 5 – okay, hang on, pull it together.  2:50 is out of the question today.  I can go sub 3, though, and I may start to feel better?  Really?  Hot.”

10K Split:  43:13 (last 5k in 21:54) (Last 5k pace 7:04/mile) (Overall pace 6:58/mile) “Still sub 7-pace.  Sun is blistering.  It’s just hot.  Drink more fluid.  Eat an orange.  Ugh, my stomach doesn’t feel good.  Roll through Mile 7 is somewhere around 50-minutes and change.  My wheels are falling off.  I have no pickup.  I have no energy.  Need to eat & keep energy, take a Gel.  My legs are turning, but my system is rejecting this.  Why am I doing this?  This is not fun.  I’m thirsty – get more water.  Conserve energy.  Ugh, am I going to quit?  Am I going to drop?  I know I can drop at mile 16.  I don’t quit.  What am I going to say to people?  Fail?  Did I fail today?  I am not having fun.  Pain.  Hot.  I feel like puking.  I have to puke.  Oh, that sprinkler and water hose feels good. ”

15K Split:  1:07:07 (last 5k in 23:54) (Last 5k pace 7:42/mile) (Overall pace 7:13/mile) “I’m stopping.  I have to puke.  My stomach is rejecting this.  Blahhhhh!  Fun!  So much fun!  I’ve now stopped.  Stopped at mile 9.3!!  What the heck am I doing?  Okay, it’s not a problem, just take the next 5k easy, and roll from 20k onward.  I can negative split, still, right?  I mean, if I sleaze it easy until 20k, then I can just drop it down for a respectable finish.  Terrible thoughts – get moving.  Quit wasting time.  Start running.  My stomach hurts.  It’s hot.  I’m thirsty.  I’m hot.  This is miserable.  Water!  Gatorade!!  Gel!  Bathroom pit stop; just disgusting.  HOT” 

20K Split:  1:37:49 (last 5k in 30:42) (Last 5k pace 9:54/mile) (Overall pace 7:53/mile)  “I don’t even know how to read this split, but I know it’s slow.  Time doesn’t matter.  Get to Welsley – use the crowd energy.  It helped.  Except, my stomach is in knots – have to ‘go’ again.  Stop.  Water!  Another water sprinkler.  Throw up.  Terrible.  Just terrible.  Hot.  Sun.   My left leg is starting to cramp up, in the upper quad.  It’s mile 12. Pain!”

Half Split:  1:43:26 (Overall Pace 7:53/mile) (Projected finish 3:26:52) “Not good.  This is not good.  Fail.  Shut up head.  Succeed.  No, fail.  Drop out.  No, don’t quit.  You can still negative split.  Pull it together.  Get motivated.  I’m drenched from pouring water on my face and head.  I have a hat on.  I need to get this wet shirt off.  It’s hot.  Ahh, that feels nice – I feel lighter – just tuck the shirt on your head and use it as a Lawrence of Arabia hat.  Bathroom.  Ugh, I’m so slow.  I am crawling.  I’m starting to cramp.  Wait, I am cramped.  My body hates this.  My mind is shot.  Not fun.  Hot.  Thirsty.  Take a drink.  Bathroom, again?!!!  Now I’m just freaking depressed.”

25K Split:  2:10:29 (last 5k in 32:40) (Last 5k pace 10:32) (Overall pace 8:25/mile) “No way I negative split.  I’m cramping.  My stomach will not let up.  Haa, there is Remus…  Remus is walking and complaining about his blisters because he took his socks off.  Idiot.  Back to my own pain – it’s hot.  I cannot stop using the bathroom.  Pit stop, again.  Time to puke, again.  I think I’m around mile 18.  I’ll just stop right here and puke.  Thank you Mr. Medic, I’m okay, I’m just a stubborn runner who won’t quit.  I’m not quitting.  I have a flight to catch.  I have to just puke all over your tree and keep running.  My legs hurt.  There is a runner laying on the sidewalk with an IV needle in his arm getting medical attention.  My system is hot.  It’s hot.  Where is the wind, today?   Another sprinkler system.  Anohter water hose.  HEAT!  SUN!  HOT!  Bathroom, where is there a porto pot?  Death March.  This is the Boston Death March.  I see mile 18 and know I’ve been at mile 24 before.  Fail.  Hot.  Thirst.  Is it over?  Are we there yet?”

30K Split:  2:47:40 (last 5k in 37:11) (Last 5k pace 11:59/mile) (Overall pace 9:00/mile) “It’s 30K, the infamous the ‘race begins’ point.  I’ve been here, before, in just over 2 hours.  This is death.   I put my shirt back on.  I’m hot.  The cold shirt helps for about 2 minutes.  I certainly can still run under 4-hours.  Right?  I have a flight to catch.  The Newton Hills don’t even matter right now.  It’s painful.  My system has shut down.  I’m cramping.  I need a bathroom.  I just can’t recover.  At least my shin doesn’t hurt that bad.   Mile 20:  3:00:XX.  My last 2 marathons didn’t see 3-hours.  I’m on the third hill.  Look at that runner puking.  Another runner is lying on a medical stretcher.  Carnage!  Now I’m on Heartbreak Hill.  Heartbreak doesn’t matter – I already broke 15+ miles ago.  My wheels long ago fell off.”  To another runner I look and say, “Well, this is Heartbreak Hill”.  They respond, simply, “really?”  I continue my thoughts “As if it matters.”  I see another runner, and we both realize “we’ve stopped sweating.”  “It’s carnage along this Death March.”

35K Split:  3:21:56 (last 5k in 34:16) (Last 5k pace 11:03/mile) (Overall pace 9:58/mile) “I have 7-Kilometers to go.  I’m cramped.  I’ve puked 3 times.  I’ve gone to 5 porto-pots.  I can barely run.  My legs hurt.  My system is shutting down.  I’m getting emotional.  My chest is grasping.  It’s gripping tight.”  I look over at a Boston College Student holding a sign that reads ‘Pain Now, Beer Later’.  That should really read “Beer Now, Pain Later”, I think.  “More thoughts of quitting – don’t do it.  Just struggle and deal.  It’s atrophy – attrition.  There is carnage along this course.  Runners are walking everywhere.  Everywhere.  Carnage.  More runners laying along the sidewalk with intravenous needles from medics.” 

 

"Pain of Disappointment"



Mile 23:  “Pain!  It’s over.  Just Walk it in team.  It’s certainly over.  I just can’t run any more.  I’m seriously no more than dead weight.  I’m a dried shell.  My heart hurts, chest, and I’m not a statistic today.  It’s not worth it.  I gave it a good go.  Just walk.  Try to pick up into a run.  Nope.  I can’t breath.  Hot.  So Hot!  Water!  Gatorade!  Hate this race.  Holy crap, finally, it’s the Citgo Sign.  I forgot to even look for it.  Disappointment!”



"It's Over.  Just Walk It In"



40K Split:  4:09:07 (last 5k in 47:11) (Last 5k pace 15:13) (Overall pace 10:02/mile) “Almost done.  Look for Meg McNew.  Maybe I’ll see her around mile 25.5.  Maybe not.  It’s about all that I have to look forward to.  That - and not missing my flight.  I have a 5:45pm flight.  It’s already after 2pm.  My hotel is 2-miles from the finish.  This just sucks.  I need a bathroom.  My body hurts.  It’s hot.  This is a death march.  No Meg McNew.  She probably had a flight too.  No worries, get through the tunnel, and onto the final 600 meters stretch.  Last road.  I can see the finish.  I walk.  I am walking.  I’m holding a water bottle, carrying my last of life.  It’s not fun.  I’m crying.  Crying, because I’m discouraged; broken; shattered.  Crying because I’ve trained so hard.  Crying because I’m upset, sad, lonely, and frankly feel cheated.  Running is a terrible God.  I’m crying across the finish line. 

Official Finish:  4:33:09 (Official Pace 10:26/mile) (Overall 14638, Gender 9126, Division 3416) “I’ll just stop right here, and wallow for a minute.  I’ll cry to myself, stretch my calves.  Quads are shot.  Stomach is a disaster.  I look into the med tent and see eerily reminiscent signs of Vietnam MASH.  Carnage.  This race left us all shattered, Carnage.  The B(os)ton Death March Continues.  I need to get back to my hotel and get my crap, and get to my flight.  It’s another 2 mile walk.  The death march continues.  My stomach is swirling.  The flight home was nausea. 

The Hotel, Airport, and Shuffle of Final Energy Home

I made my flight, and I got home in 1 piece.  The day took its toll.  I’ve completed 10 marathons, and 4 other Ultra distances/trail marathons.  This was the worst.  I’ve never been so demoralized.  I write this, now 10-days later and still haven’t run.  I’m taking time off.  My right shin hurts, and I fear I have a stress fracture.  Time will tell.  But, for now, I can say I finished the 116^th Boston Marathon, and also the 111^th in the Noreaster, and the 112^th in normal weather.  

Fight Another Day

Marathon History

3:44:xx – Harrisburg 2002
3:59:03 – Pittsburgh 2003
3:09:39 – Frederick 2006
3:09:59 – Boston 2007
3:20:xx – (DNF) Marine Corp 2007
3:23:54 – Boston 2008
3:08:47 – Baltimore 2008

6:30:xx – Megatransect (24.9 Miles) 2009

6:24:xx – Catoctin Mountain 50K (35 miles) 2010

14:11:57 – GEER 100k (63 miles) 2010

3:23:xx – TusseyMountainBack 50-mile relay (28 miles) 2010
2:51:21 – Miami 2011
2:55:32 – NYC 2011
4:33:09 – Boston 2012

Blithe Road Ahead

Typically I’m positive, optimistic, and cheerful; today I’m a negative ion gathering dust on the plastic rod.  I feel beaten.  Knowing I must scrape myself up and push onward I’m trying to look beyond the dull blithe road ahead and find some color in the horizon.  Tomorrow will be bright. 

With just over 6 weeks until Boston, in all aspects the marathon is rapidly approaching.  This is no time to get deflated, lose confidence, and forget about motivation.  Unfortunately, right now, the Debbie Downer storm clouds above my head are pouring. 

Just a few days ago I raced my second fastest 10-mile time ever at Club Challenge.  62:41 over the grueling course at 6:16/mile pace pushed my limits enough to puke repeatedly no longer than 20 seconds after I crossed the line.  But I still had more in me that day.  My legs are just not turning over the way I expect, or hope.  My right leg has a nerve pain that is radiating and leaving my step without power, and occasional numbness.  My gate is suffering, and I’d be fine if that were it. True nerve fatigue is taking its’ grip on me; that illusive mental lapse, mental nerve breakdown, mental fortitude.  I don’t quit.  But sometimes I just feel like, quitting I still might, why do I put up this fight, why do I still…RACE?

The tightrope of marathon training is wobbly right now, and it’s hard to walk, let alone toe across.  I’ve been here before, so my blinders are transparent.  This is not new ground, but blithe vision has gray on grey shades of black & white.   Numb; I wish my leg & foot wasn’t frequently.

After next Saturday’s Chambersburg Half marathon, where I am shooting to PR sub 1:23:40, I’ll be 37 days out from Boston.  That is plenty of time, to muster another strong push, including several workouts and key 24-miler along the Buttonwood to Waterville route, a recovery and ramp up, and final taper period.  I’ve been here before.  Stay on the path. 

Sometimes I need to write it down; let another one know where I’m at.  Marathon training is lonely.  Unlike training for a shorter distance race where you may find yourself in that race 5 or 10 times in a season, it’s stack all your chips, all in, for one day.  All for just a three hour stand.  The stress of that alone is tough.  Put it in perspective, since 2010 began I’ve run about 4,500 miles – yet only 52.4 miles have been during my two road marathons.  That’s a lot of training for two pay outs.  Sure, I’ve run other races in the last two year journey…  But right now it’s all about Boston and the pursuant sub 2:50 effort I train. 

This tuned up Dodge Dart is simply trying to keep focus and drive unbroken. 

Try a little harder and Make Z Proud…  Because the only thing that stands between a man and what he wants in life is often merely the will to try it, and the faith to believe that it’s possible.  Today is day 1 of training.

That is a hell of a thing to say to me...

As Val Kilmer in a Doc Holiday role tells Wyatt Earp he wants to get some down @ the OK Corral.  Verge, better give Doc the shotgun, they’ll be less apt to get nervous if he’s on the street howitzer. 

What a great movie…

It’s kind of like how I feel with training right now.  Something just feels good.  I’m working hard, and I am gaining confidence.  I hope it’s not preemptive.  After the NYC marathon in November, running a 2:55:32, I took a hiatus from running and dove into some other activities.  The highlight was I got out for about 12 days of hunting over the next 2 months, with about 5 days of rifle hunting, and another 7 of archery.  In archery, just 6 days after NYC, I shot a 6-point Buck, and in late season rifle I shot an 8-point with my single shot .243.  With over 100# of stocked venison in the freezer, and a new year, it was about all I could hope for.

My next milestone race is the 116^th Boston Marathon, April 16, 2012.  This will be exactly 5 years from the first Boston I raced, on April 16, 2007.  In Boston ’07 I remember running through the terrible Noreaster, cold, windy, rainy, and just all in all miserable.  I hated everything about this race.  I didn’t even run my fastest marathon by a meager 21 seconds, scantily breaking 3:10 in 3:09:59. 

Five years and a lot of life changes later, I’m going back with a chip.  And a plan, a real training plan at that.  I picked up a copy of The Daniels Running Formula about a year ago, but could never use it when I got injured last February/March.  So, having recovered from NYC, and heading into Boston with energy and focus, I’ve mustered the following workouts thus far.  This isn’t all of my running, but simply the quality workouts I’ve done.  On top of this, I’ve been lifting legs, and lifting heavy, at least once a week, and about 5 or 6 times a month.  It’s showing a serious sign of improvement.

• 12/24/11 – Christmas Eve run – 14.5 miles with OE at High Knob – hills/mountains
• 12/27/11 – TNT – 10x300 with rolling 200
• 12/29/11 – Hill repeats, short 30-second bursts
• 1/1/12 – Resolution Day 5k – 18:30.  Disappointing
• 1/3/12 – TNT ladder – 4, 8, 12, 16, 12, 8, 4 (Splits between 86-80 for all laps)
• 1/8/12 – Long Progression 13.5 miles
• 1/12/12 – 6x1200 Outside – From 4:24 down to 4:12
• 1/14/12 – Warm up, 5xMile Tempo 6:06 avg pace w/ 1min rest, then another hour plus (18 total miles)
• 1/16/12 – 13 miles easy but progression and consistent with only 1 short stop
• 1/17/12 – TNT 6x1000 @ Interval pace – 3:29 down to 3:23 (Avg 5:32.4 Mile Equivalent pace)
• 1/19/12 – 30-minute Tempo @ 6:12/mi pace (~4.85 miles in 30:06)
• 1/22/12 – Club Challenge course run w/ 4-mile Tempo in 24:24 (6:06 pace)
• 1/24/12 – TNT 2x2mi Tempo with 2min rest @ Avg 5:56/mile, then 1 hour easy.  14.5 total miles

The rest of Phase II training has 3 more workouts (4x5-min hard, 4xmile Interval, and 6xmile Tempo).  A scheduled 18-20 miler this weekend sets me up for a 5k on Super Bowl Sunday to culminate the work of Phase II training, and reset my training fitness heading into the most intense phase III training.

This may seem like a lot of work, and too quickly.  But, one thing I’m doing this go around, is not increase my mileage to an extreme.  I’ve just gotten over 50 miles in a week, and I’ve taken easy runs seriously.  I’ve stayed away from the Fed Hill Monday night crew when I need an easy day before TNT, and I’ve had to sacrifice the WNR in order to get in the gym & lift. 

Phase III training, a six week cycle, is less than 2 weeks away.  I’ll max out this training for Boston at 70mi/week, and literally I mean MAX.  For NYC I had peaked at 86 miles in a week, and shocking, I broke.  I was over trained.  In phase III training I’m only racing twice, Club Challenge, and the Chambersburg ½ marathon.  I’ll get my second 20-miler in Phase III, and a 3^rd and final 20-miler, hopefully 24 miles at that, during the final tune up phase about 23 days before the race.

Anyway, I’m your huckleberry.  And I’m gearing up for Boston 2012 – just over 11 weeks away, and I’m taking it all 1 day @ a time. 

“Am I trying hard enough?”  ~ Alyssa

2011 NYC Marathon Footsteps

Indescribable – A Seriously Long Illustration!
There is just no other way I can tell you how the sensation of the 2011 ING New York City Marathon felt! The build up to the race was a growth experience; one I’ll remember in forthcoming undertakings. After setting personal bests in two distance races within a month, I had reached my limit in the bleak 2011 winter. My right foot was in torturous pain. I finally went and had it checked out.

Footsteps
Nobody can coach desire. Sometimes the spark is gone. Life takes form in unexpected extremes. Plans are made, but never is the outcome planned. Footsteps just happen, and then they are gone, and then the next ones step. Is there always a better foot forward? Sometimes I plan such. Always the outcome takes form, regardless of my intentions. Sometimes the spark is snuffed out unexpectedly.

Surely I thought that taking two full weeks of recovery following the Miami marathon January 30, 2011 was in my best interest. I had just qualified for the 2011 NYC marathon and signed up for the race just days later! Thus coming out of the 2 week layoff I again picked up training. But something wasn’t right. My foot hurt. My footsteps were not right. Pushing through pain I again raced, four weeks exactly after Miami, in the Team Club Challenge 10-mile race in Columbia MD. Setting both personal best at Miami in 2:51:21, and the 10-mile best in 61:02, was just enough to take one footstep right out from under my feet. The combination of 36 race miles at a 6:25/mile pace, along with a full year of some 2,500+ miles, was just enough to break the footstep. Well, a sprain to my foot anyway.

A thin line exists between a runner and the word pain. I jive each other about the hurt of this and that, but sparingly self impose the word injured. Walking down the street with pain in each step for several weeks was enough - I’m going to the doctor.

Thus I went, and X-rays and two orthopedists later concluded a sprained mid-foot, a Lisfranc (Napoleon Army Doctor) sprain. Rushing late to the appointment from work I literally ran there - I left that appointment on March 8, 2011, hobbling away on crutches. The doctor prescribed rest, nothing weight bearing on my right foot, and time. He said, “It’s either do nothing for a length of time, or metal screws – those measures only can heal your foot. And metal screws may mean never running again. Even if you do recover, you may have chronic pain. Take this very serious,” he concluded.

I best used my time, aside from any cardio, to gain strength and perhaps a little mental break. I was lifting several times a week, and the crutches were a serious abs and upper body workout. One month later I went back to the orthopedist and left with a custom carbon fiber orthotic in my right shoe. That was torturous pain for three or four days; that was all of the orthotic I could handle.

Now, in the middle of April, after just about losing my mind from no cardio work for over 6 weeks, I had to run. I ran about 1/3 of a mile. Each day I would run maybe ½ mile, and after a few days I went a mile. After about 10-days I may have gone for 2-miles. The month of April yielded 26 total miles. I cumulated that much alone on January 30th. This is going to be a rough road back.

What is done is done. No words or suffering on my part can change any of my setbacks. I had to pick up the pieces, take an inventory of myself, and re-establish goals. I’m now 31 years young, and although I’ll never see the likes of an 11.31 second 100-meter dash again, I do believe I’ll hit personal bests in every distance event, even mid-distance track events, through my 30’s. I’m supposed to be in my prime; right?

Lacking all cardio I achieved over the previous year I set forth to work on my raw speed again. I have not worked my quick twitch muscles, and at that, the really quick ones, in several years. I got back to the basics. 1, 2, 3, and 400’s – I think my first track workout was literally just turning 4x100 meters. Maybe the second track day I did 1,000 meters of work. These were all quick, all short distance, but trying to get quality.

It took about a month or more until I was comfortable running just 5 miles. And it took about that long until I had over 20-miles in a week. For the longest time, I battled to get up to 30-miles in a week. Steadily, I was improving my fitness, but realizing just how out of shape my cardio systems had gotten. At this point, it’s late spring, and I’m battling through a softball season, to have a little fun, take my mind off of my current inability to race, work quicker twitch muscles, and to keep playing ball as I’ve done for about 23 or 24 years.

By now it’s May and I’ve started to bike to Tuesday night track workouts. I started doing my own workouts, short intervals, repetition work; 4’s, 2’s, sometimes 8’s. It took until June until I could do a semi-full workout.

A Late Spring Classic
I do each and every year, the Irv Zablocky Memorial Run, came at me fast and hard this year. Z’s race, a 3.55 mile race in Muncy, PA, created by Z, is always a test of my fitness entering the summer months. This year I ran about 1min 20-sec slower than last. I captured 4th place in 21:07, a 5:57 pace. That is about as good as I could expect. I didn’t show it outwardly; but I was upset.

From Z’s race (first race since February and the injury) I had to keep working hard. I threw together a track mile at the Baltimore Road Runners Meet of the Miles on July 13. 5:01 was all I could muster, but well enough for an 8-second PR. I went back on July 27th for the BRRC Summer meet 2, and eclipsed the 5-min barrier for the first time ever, running 4:57.24. While I was at it, I raced the 800 meter for a personal best 2:08.57, and also ran the 2-mile at tempo paced (PR at that simply because I’ve never raced the 2-mile) 12:35. (This 12:35 is sort of hilarious because later this summer I was doing 2-mile tempo based repeats under 12-min). As it would be, the meet was a huge motivator!

Skipping out on the Catoctin 50k, as I just was not ready for this on July 30th, I opted to run in Patapsco Park. As you would have it, my right foot, the bad one, rolled hard under my shoes. I finished the run, and of course ran more than I should have that day (about 19), but did it with a black and blue and swollen foot. It is sore, but somehow didn’t sideline me. This was pain. Not the illusive “injury” word.

At this point of the season, I’ve entered August. I’ve been throwing together solid track interval workouts, a few long runs, and just started to add in tempo workouts. I still have foot pain. It’s there every day. It hides itself often, in the form of plantar fasciitis, as well as a bruised bone.

With my eyes set on the NYC marathon on November 6, 2011, I had just 12-weeks left to train, taper, and rock it. I’m now entering into high weekly mileage; something I may or may not have been ready for – but something I had to do in order to find a better foot forward.

Humid Hot Summer
The next journey’s move was the Leesburg 10k. I was hoping for a good showing; at least enough to make Z proud. Fortunately I have not lost my desire: That intensity has grown upon stronger, more painful footsteps. The race, unfortunately, was a complete let down. I had a terrible day. It was hot, muggy, 100% humidity, and I just had no energy. I couldn’t breathe on this Mid-August Sunday morning. The disappointing 41:44 was enough to let me re-assess, get grounded, and remember humility.

I came back and 3 days later ran another BRRC road runners club track meet. Running the 800 meters in an all out effort was painful! Rolling through 200 meters in :28sec, quarter mile in :59sec (:31), 600 meters in 1:32 (:33), set me up for a gigantic piano to jump on my back and finish 2:11.8 (:39, :72). Running :28, :31, :33, and :39 is NOT how you should race. Losing to Remus just sucks. Running later in the race that day with a 56.4 leg 1 of the 4x4 was a fun time against Ed Aramanyo. Ouch.

High Mileage
After summer softball and track racing ended I had entered higher mileage running. I’m now consistently over 50+ each week, and entering into the 60’s range. On September 10th I tested my luck in the Western Maryland Half Marathon, running a 1:23:40 even effort personal best. 6:23/mile felt good – but hurt. The next day I raced at tempo pace with totally trashed legs an 18:26.8 at the RM Classic 5000meter track meet. The week ended at 72 miles and tired legs! But still okay enough to keep my legs turning over. The rest of September was a monster mileage month, running 28 of the 30 days, and cumulating 292 total miles. The camel’s back was breaking.

Or it had broken. And I knew it. I was tired. My legs were shot. I had massed an 85 mile 7-day effort in the lead up to the Baltimore Half marathon – the last true test before NYC. I was shooting for a low 1:20 at Baltimore. What a terrible day. I broke. I ran 1:31:02 – disappointment. Each mile was torture on my legs after the half way point. I had burnt out – too soon. I pushed too hard this season without enough base mileage. I was seriously ready to hang it up.

Good friends and good advice go a long way. Nobody can preach desire, but Brennan and Ryan and Ed and Chrissie and Coach Glenwright and Christa and a little help from God kept my spirit alive. My spark felt gone… Running is a game to maintain positive mental awareness of my body I push. The next 3 weeks were all about recovery, maintenance running and taper as best as possible. With my last 10 kilometer training run before NYC on Friday Nov 4th, in which my quads still had fatigue (oh shit – not good starting a marathon with tired legs) I was taking this sprung right foot of summer into this late season fall marathon. Here we go NYC!

The Trip and Expo
With bags packed and all of my idiosyncrasies queued, Christa and I set out on Amtrak to NYC. Entering New York New York Penn Station I scarfed down 2 slices of Manhattan pizza! Yes! Off to a good start. Checking bags we went to the race expo. Nothing out of the ordinary – except the dude at the line who gave me my number got me motivated. Then we watched a 20-min flick on the race itself, with a course preview. I was getting excited, emotional, and mentally prepared. I am tired, though, and need a nap. We got back to the hotel, found Diane, and checked in! After a quick debacle getting bags from bag check, I was able to crawl in bed for a brief nap – but no real sleep. Ugh.

Fortunately, Christa, Diane, Alex, and I were able to get out for an early dinner. I had a grilled chicken Caesar salad and some Veal Parmesan Pasta – good stuff! Back to the hotel, pack the rest of my gear, and into bed. It was 10pm. With an alarm set at 3:20am, this is not a lot of rest. Thank God we had daylight savings time and we fell back 1 hour.

The Shuffle of Energy to STATEN ISLAND
DST didn’t matter much, though, as I couldn’t sleep. Finally around midnight I think I dozed and had 2 dreams. I dreamt I was running. Ugh. I did my thing in the morning while Diane slept away on the pull out couch, getting her plenty of Z’s before she got her VIP sub-elite treatment lol :) I walked to the Subway, at 4:30am on November 11, 2011, and got on the Red #1 to the Staten Island Ferry. I met the first of tenths of thousands of runners I’d see that day, and 1st of over a million participating in the race, waiting for the subway – at about 4:40am. At the ferry terminal I rendezvoused with Brennan and Trisha Feldhausen. We took the ferry over to Staten Island at 5:30am.

The Ferry ride was interesting – nothing but runners getting to the Verrazano Straight Narrows Bridge, and drunks getting home from a long night in Manhattan. We got off and hung out in the Ferry Terminal to stay warm and relaxed. We saw some random lady dressed up in all 80’s punk rock pink talking about laughing and a circus act or some random weirdness. Haa! Trisha, just what was she talking about???

At any rate, we soon randomly ran into Christa’s friend Rosie from JHU. The four of us hung out, got our bags ready, and finally headed out to the busses. We got in line and boarded buses. This shuttle ride of about 25 min or so got us to within about 1 mile of the starting line. From here it was a hike to get to bag drop, then into our corals. After final gear readiness, a quick Metallica head bang, and getting my nutrition for the race in my pockets and drop bag to the UPS truck, I walked toward my coral.

We had to be in our corals at least 45min before the start. I was in Orange Wave 1 Coral 2. This meant I was in the front of the line – for the exception of the sub-elites of Diane and such - that were escorted to the start. They were given liberties to do striders and jog around. I was able to continue being smashed by the masses and sit on a cardboard box to keep my butt warm. Then there was the ever flowing urine stream that we had to dodge flowing down the bridge. Nasty! The time was approaching, and I tossed my warm up gear, including the never seen again 1994 Hughesville Soccer West Branch Champions Green Jacket - almost a classic! My legs were a bit tired, but overall felt great. Somehow any pain I’ve had all year didn’t bother me. My hamstrings were okay, no plantar fasciitis pain, and my sprained foot didn’t hurt today!!! Amazing!

The Anthem, Song and 26.2 Mile Dance Toward MANHATTAN
The magnitude of this race, the experience of 2011 to get back in shape, the scene of 9/11 we’d be running toward, and the sadness that two of my friends were no longer here because of the events following 9/11 in Iraq and Afghanistan – all brought tears to my eyes during a spectacular National Anthem. In a muffled voice I gave a little extra “Ohhh” during the Oh Say Does That Star Spangled…Banner Yet Wave!!! And the Land of the Freed, and the Home of the Brave! Immediately a loud and dignified military artillery shell shot from cannon signaled the start of the race. We were off. And no sooner did Frank Sinatra’s New York New York become playing loudly and happily! And by the way, WE GOT HIM!!!

What a feeling. In the midst of a nearly perfect sunny, breezy, crisp fall morning, we slumbered off at 9:46am. The first mile was pedestrian – with thousands of people all around, and up the hill of the Verrazano Bridge, I only crossed the first mile in 7:30. About that point I saw Brennan in the Blue wave just on the other side of the concrete barrier; we exchanged good lucks, and kept on our own race strategy. Somewhere on top of the bridge we enter Brooklyn, and kept pushing downhill.

BROOKLYN
Coming off the Verrazano Narrows Bridge with a second mile in 6:26, I felt fine, with the weather perfect and anticipation and excitement growing. The race allowed me to wear good clothing on a sunny 50 degree clear sky day with low humidity! The wind was a little strong and chilly, but overall not a significant factor. I was wearing a pair of throw away gloves and throw away orange and blue Saucony arm warmers, shorts, T-shirt, and a blue bandana headband as my armor leading me into Brooklyn.

And what a welcome! Even some kind older New York man came out to greet me (and others) at the turn onto 4th street. “Welcome ta Brooklyn, now git the Fuck Out”, he said in his WOP voice with Guido smile! Haa!

4th Avenue was awesome, and at about the 4th mile I took my first energy – a power gel Tangerine 2x caffeine. Bam! I was moving slowly at this point. I had come through mile 3 in 6:57, 5k in 21:36, and 4th mile in 6:47. My 4-mile time was 27:42, and this was already about a minute off of my Miami time from January. But this was clearly not Miami – this is NEW YORK BABY!!! Something was awesome about this race. The fans and crowd support was everywhere! I mean everywhere!!! Bands, cheers, music noises, noise makers, stereos – COWBELL!!! I had a unique feeling at about the 4th mile – I knew today was going to be fun. The diversity of the city, the race and the people running the race – it was magical. Something I’ve not expected I’d see or feel. It was awesome! I was enjoying the moment.

At this point, outside of listening to the “physical” body I was carrying, I didn’t have to think. I had to stay in tune with my pace, but really only by feel. The race kept my mind off of myself – the atmosphere kept me out of my head. It was awesome! I began racing at mile 4, and did nothing but catch people now. I was sick of running next to slow people. Time to move – and I did. 4th Avenue took me from mile 4 to Mile 8, and my pace was dropping into the low 6’s by the time I hit my first true test, Lafayette Street. I used an arrow on the hill from my quiver (Thanks Ryan), and pushed through my first milestone challenge. This mile came off slower than I thought it would, but I was still running strong. All three color starts were now running as one unified race. The race has taken full form and is underway!

In Brooklyn I would soon see Andy and Jen Koshi - and not long after Cheese! WE GOT HIM!!! Cheese, WE GOT HIM!!! We exchanged energy chants, and I kept moving.

We sure did get him, just like I got on it at mile 10 on Bedford. This was my 2nd arrow – and I had to be smart. I felt great at this point, and the throw away gloves were long gone, and the arm warmers were soon to go.

QUEENS, I think!!
Now, out of nowhere, Arjun and Melissa Mujumdar were changing Barf!!! WE GOT HIM, I would yell back!!!! I don’t remember what mile this was, and frankly, it didn’t matter. My body felt good, I was eating energy along the race with Power Gel Energy Blasts and other water and Gatorade and sport beans. I was enjoying the day – and now I’m racing well. I came through mile 10 in 1hr 6min flat – and feel good. I don’t remember if this was before or after I saw Melissa and Arjun – it didn’t matter. Now, as I approach the half marathon mark, I saw Spence Green! Spence was hurting, and I gave him encouragement, but I kept pushing onward. Approaching the half way point I had my 3rd arrow notched, went up the Pulaski Bridge, and pushed through the half way point in 1:26:22, only 17 seconds slower than my Miami marathon half way point. I felt great. I was confident. It was having fun. I’m glad half full half empty and all pumped. I had to stay smart, and through here I did just that. I tossed the arm warmers after some random dude came up to me and said only 1 in 10 people negative split the race. I was soon going to find out if I was capable of that feat.

Queensboro Bridge into MANHATTAN
At mile 15 the last arrow I had in my quiver was notched, and ready to hold steady. I perhaps could have had 1 more left for mile 24 climbing into Central Park – but previous marathon experience told me it didn’t matter that deep in a race – that’s where I’ve got left what I’ve got left. So I pulled the last arrow out, and unfortunately had a misfire. My left calf started to cramp up. And now my quads had to work harder and stronger. The bridge was difficult - HARD. Very steep, windy, isolated, and long. The bottom roadway of the double deck bridge was deceiving and difficult, and I couldn’t see the top. I slowed my pace and ran a pedestrian 3:56 from 15 to 25K (7:52 pace), but crested, and pushed down in 3:00 (6:00pace). My left calf was hurt – cramped, and tight. My quads were burning a bit, but not fatigued. This was a mental setback, but I kept pushing.

1st Avenue
A little after mile 16 I hit 1st Ave. The excitement of Manhattan is raining down! Let it rain more. I was nervous about this part. The loud crowd and anticipation of this speed stretch kept me on guard – even keel. It reminded me of the last ½ mile at Boston before the finish! But my left calf didn’t allow me to pick it up. So I kept pushing. Races of late have given me difficulty breathing when I get emotional. It happened at Baltimore. It happens at Z’s race. It happens when I don’t want it to. I kept that in check, and didn’t have any problems. I was excited, and was pushing onward. I was eating gels, and energy, and staying hydrated. I was drafting off runners, as I had all race long. Slingshot maneuvers. 70th street. BARRFFFF!!!!! WE GOT HIM!!!!!!!!! Ryan, Alyssa, and Meg McNew were there going ape shit!!! WE GOT HIM, as I made sure they heard the news!!!

80th street. 90th street, 100th street. I was sooo excited to get close to the White Castle. I was excited to see Christa. I was looking forward to this for a long while. I am getting emotional now just typing this  I saw her at 103rd Street on the left side, but oddly never saw a White Castle? Strange! Oh well, we exchanged a smile and glance, I was running strong, and she gave me a pack of Power Gel Cola Blasts. It was awesome! She said Good Work and Keep Going! I was happy. Very shortly after I passed the 30k mark, and hit my split. I was running at about 2:03:35, which was about a 2:53 marathon pace. My legs were in-tact, yet fatigue is setting in. My quads were starting to feel the race, and my left calf is in pain. Somehow in the last 6 miles my paced dropped off PR pace – this is when I realized I either had to accelerate to PR or maintain and hold a solid pace – but just not break! There is still 7.6 miles to go. YES!!! Only 7.6 miles to go! I love the 30k mark. The marathon race has now begun, and my legs are feeling just that! Focus, don’t break, DBAP - make Z proud.

BRONX Bombers
Crossing mile 20 in 2:12:45 I realized I was still in the game. I was tired, and my legs were hurting. 1st Avenue took it out of my quads. But, I was used to the pain. My quads grew strong during training this season. I didn’t have the hill training I had hoped to get, but I was still passing people everywhere. There was a guy that pushed past me at the bridge heading into the Bronx. The 20-mile bridge was tough. I was starting to feel it. But I was having fun, and still reveling in the moment. What a feeling. More than a feeling! Now I’m in a strangely familiar neighborhood; but I’ve never been here? The Bronx reminded me of Baltimore. Industrial, terrible looking, dingy… The crowd had dissipated, and the race was thinning out. At this point I’m running single file, with a now and again passing of 2 or 3 people at once – but mostly just whizzing past those who are hitting the wall. I’m approaching mile 22 at this point, and crossed the last bridge, and heading toward 5th avenue. If I had an arrow left, I’d use it… But, oh well, I can still throw my bow. I was giving all I had. I ran mile 19, 20, and 21 in 6:38, 6:48, and 6:39, respectively. But mile 22 was tough in 6:55. The bridges were hard, but now they are over. I worked on Mile 23, and right at the end of it I split 6:44.

Central Park
And then something awesome and emotional took me by surprise. Right at the beginning of the 24th mile, the mile I think was the hardest of the race (debatable with mile 16 on Queensboro Bridge), Christa was right there cheering me on. She jumped in and ran with me for a while and a few or several strides. I was hurting. I couldn’t talk, and I got emotional. The first real emotion of my race crept out. It hurt to say anything, and after she encouraged me for several awesome moments, I put my finger over my mouth for her to be quiet, gave her a glance and stare, and kept moving forward. She gave me encouragement. Her steps were awesome. I pushed my head down toward the ground, lumbered up the hill heading into Central Park, and kept my eyes on my Z’d up knee caps. This mile was hard. Again, I’m emotional just writing this. What an awesome feeling. This is why I train and push hard, for this exact feeling, to be part of this race – breathtaking!

Then I hear BAAAARF!!!! Ed was there out of nowhere screaming!!! WE GOT HIM – just to remind him!!! Ed would respond YOU GOT THIS!! Go Joel!!! My friends out of the course that day were awesome, and in just the right spots!! Nearing the top of the hill, mile 24 illuminated itself. Somewhere around here I saw Ryan, Alyssa, and Meg McNew again. WE GOT HIM!!!! We got him Joel, we got him, Ryan announced rather loudly back!!! I kept pushing into Central park, and had an awesome feeling. Except that mile 24 hurt badly and it was my second slowest mile on the course in 7:20, I was in a good place this deep in the marathon. I was still able to race, and that’s off the wall as I’m entering mile 25.

Superman. Superman. I kept hearing Superman?!! This dude in front of me, running fairly well, drenched in a superman cape and outfit, was stealing all of the thunder and crowd. That dude just frustrated me. I picked it up – ego took over, because WE GOT HIM needed to be heard. Flying past superman I pushed mile 25 in 6:45. Video evidence at 40 kilometers showed me 15 or so seconds ahead of Superman. Christa, No, I did not get beat by a superhero 

WE GOT HIM, WE GOT BIN-LADEN
I crossed mile 25 and I had a feeling I’ve never had in a marathon. I didn’t want the race to be over. Physically, my body was tired. My quads hurt on every step, and calf that cramped up at mile 15 was still in pain (but subdued), and my hamstrings that had been sore since 30k were really pulling. My stomach was queasy, and I was tired and hungry. The abysmal feeling was peculiar because I wanted to keep running. I was full of pain, but the experience of the New York City Marathon was dazzling. I was yelling WE GOT HIM, WE GOT BIN-LADEN. People would look at me, not knowing what the hell I was talking about, and then I’d be almost by and I’d hear laughs and claps and cheers. WE GOT HIM, we sure did! Laughs cheers claps… again and again… Mile 26 was freaking awesome. High fives along endless spectators was, simply, great!!

I had realized when I came through mile 22 in 2:33:03 (Miami I was 2:30:xx), that I would not PR today. So at this point I just didn’t want to have a complete breakdown and still push a good solid time. In the last mile I thought I may be able to get under 2:55, but short of a sprint, it wasn’t going to happen. Soon enough I see the “half mile to go” sign, then “800 meters to go”, “400 meters to go”, “300 meters to go”, “26-mile”, “A set of tits…” Eerrcchhh, record scratch, a set of boobs???!! Yep – right there, some chick, standing on the fence, topless, just hanging out… WTF? Hahah!!! Okay, keep moving, “200-meters to go”, round a corner at “100 meters to go” and then the finish line unveils itself – what an exceptional emotion. In anti-climatic format I crossed the line, slowed to a halt, and about keeled over. I finished in 2:55:32, good enough for 722nd / 47,107 Starters and 146th age group. I was the 685th Male to cross the line. Now I’m breathing heavy and light-headed…

The Med Tent
I couldn’t breathe, and I was wheezing. A race volunteer helped me out, and ultimately got me to a medic. They took me to the med tent. I somehow was able to get onto the cot, and they slapped the stethoscope all over my chest and back. Nothing in my lungs was affected, but I was wheezing heavily. Ultimately it was concluded it was all in my throat, esophagus, and some sort of exercise educed (psychological and situational) asthma. They gave me oxygen, and after about 3-minutes of O2 I was up and able.

The Prize and Take Home Reward
Getting out of the long parade line until bag drop, I was ready to get changed and find Christa. To my delight, she was at my bag drop, and met me right at the gate. She met me with a kiss, and got to see Brennan, Carly, Diane, Alex, Ryan, Alyssa, Arjun, Melissa, Jen, Andy, Cheese, and Ben Ingram. The support crew, the magnitude of the race, and the experience were tremendous and humbling!!!

I had 5 goals before the race: 1) Time goal sub 2:50 – I was 2:55:32 on a significantly more difficult course than Miami. 2) Top 500 – I was 722. 3) Arrive at the starting line with energy – I was not fully energized at the start. 4) Finish Strong – I definitely did that! 5) Don’t get hurt – All signs show success after 4 weeks rest!!! All in all, I think I achieved a 2.5/5.0 from the goals. Add in a bonus point for all the fun, and also that I ran a very even and smart race – I was totally happy with a 3.5/5.0 rating. The question now becomes Boston 2012 and can I go sub 2:50??

Extraordinarily pleased with the race day experience and my second fastest marathon I can say this was (almost) INDESCRIBABLE!!! Now I’ve got 19 weeks to train for Boston 2012.
 
Splits
Mile      Time   Mile Split
1             7:30    7:30
2           13:56    6:26
3           20:53    6:57
4           27:40    6:47
5           34:08    6:28
6           40:26    6:18
7           46:49    6:20
8           53:16    6:26
9           59:49    6:35
10      1:06:02    6:13
11      1:12:39    6:37
12      1:19:02    6:23
13      1:25:35    6:32
13.1   1:25:21      :46
14      1:32:11    6:36
15      1:39:01    6:50
16      1:45:56    6:55
17      1:52:41    6:45
18      1:59:19    6:38
19      2:05:57    6:38
20      2:12:45    6:48
21      2:19:24    6:39
22      2:26:19    6:55
23      2:23:03    6:44
24      2:40:23    7:20
25      2:47:08    6:45
26      2:54:03    6:55
26.2   2:55:32    1:29
Pace 6:42/mile

Kilomoter 5k split total time 5k pace total pace
5k             21:36     21:36    6:58   6:57
10k           20:18     41:54    6:33   6:45
15k           19:56   1:01:50   6:26   6:38
20k           19:48   1:21:48   6:23   6:35
25k           21:07   1:42:55   6:49   6:38
30k           20:40   2:03:35   6:40   6:38
35k           21:05   2:24:40   6:48   6:40
40k           21:27   2:46:07   6:55   6:42
42.195k      9:25   2:55:32   6:55   6:42
 
Placed 685th Male
Placed 722th overall of 47,107 Starters
Placed 146th Age Group

7:30 for 1st Mile
64:28 for miles 5-14 (10 miles) - 6:24 Pace - 2:48:33 Pace
71:15 for miles 4-14 (11 miles) - 6:28 Pace - 2:49:26 Pace
1:51:58 for miles 2-19 (18 miles) - 6:35 Pace - 2:52:29 Pace
49:35 for miles 20-26.2 (7.2 Miles) - 6:53 Pace - 3:00:26 Pace

Slowest Miles - 1 (7:30), 24 (7:20), 3 (6:57), 16 (6:55) 22 (6:55) 26 (6:55)
Fastest Miles - 10 (6:13), 6 (6:18), 7 (6:20), 12 (6:23), 8 (6:26)

* Miles 5-13 only 1-mile over 9 miles (mile 11 - 6:37) slower than any single mile from 14-26
* Fastest single mile back half (14-26 = 6:36)
* Avg Mile 6:42 - Front half 10-miles faster, 3 slower
- Back half 3 miles faster, 10 miles slower