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

NYC Marathon 2011 - A Ryan McGrath Interview

1. You are preparing for the ING NYC Marathon, which will be your first (NYC). What does this race mean to you?
It means I qualified for it. I would never send my money into an open lottery system, and for that reason I’ve never attempted it. Last year just after GEER 100k I decided to give it a go and try the marathon for a qualifier. I thought NYC qualification was sub 3hr. About 8 days before Miami marathon I realized it was 2:55. I knew I was in shape at Miami, but coming through in 2:51 was a treat. I signed up for NYC just a few days later.

After a hard fought injury this year in which I was in an air cast and on crutches for 5-weeks (still hurts daily), the race really means my comeback to fitness has been filled with pain and hard work. I want my result at NYC to reflect the pain of this shell that encloses understanding, and I want it to reveal itself on race day.

2. New York is not viewed as being a “fast” marathon. How do you feel the course suits you as a runner?
I’m ready for some hills. Hills hurt. We all like pain: Right, it reminds us we’re still alive? But really, I’m a bit nervous about how my body will respond to this course after the last bridge into Upper Manhattan, about mile 22-ish. This course, on paper, reminds me of Boston. Perhaps not quite so much downhill, but in the pain in the ass factor of getting to the starting line and using too much energy in the process. I think my experience in this regard from the marathons I’ve run since 2002 will give me an edge. I think I’m as ready as I can be, and I’m going to go there and crush butts.

3. Do you have a goal time for the race?
Before my injury that riddled me out of running for 2-months I was shooting for sub 2:50. Now, I’m shooting for a PR, and still hopefully sub 2:50. This is still in line with my cue card goals from awards night last year.

4. Let’s talk about your training for this event. When did you start training specifically for this race?
January 30th, 2011 at 9:11:22 A.M.! That’s one second after I crossed the finish line @ the Miami marathon. Being a bit more realistic, I was able to put in marathon training efforts about mid-June, so right at the edge of spring/summer start. I had to spring the right (injured) foot of summer into this fall. Haha, corny – oh well, that’s what happened.

5. Do you prescribe to any training ideologies? How do they impact how you structure your training?
I tried to follow the Daniels Running Formula this year, but my injury was too much of a setback. I had a plan laid out for a 24 week program, but obviously that got scaled back, and virtually cut. I had to re-evaluate weekly, sometimes daily, just because it took so much longer to regain my fitness. It took much longer than I expected. So, in a shell, I tried to take advice of those in our awesome group including key advice from Ed Aramayo, Ryan McGrath, Arjun Majumdar, and Kris Simms. My hometown running coach Dr. Death, personal experience, and many key workout tips and assisted workouts from Brennan Feldhausen were instrumental this season.

6. What are some of the principles you feel are important to follow during a marathon training cycle?
In no particular order: Tune up races, Long runs, weekly speed workouts, Tempo runs. Obviously easy days are clutch, too. Sounds trivial, but this is the formula. Running when I’m tired, for about 2-months straight is the key to gaining strength. Let the taper recover the body, and trust the taper. Here I am, 5 days away, and my legs (quads primarily) have FINALLY rebounded from the beating I’ve delivered to them this cycle. Without training on tired legs, I’ll never push through the marathon after 30k with force and aggression needed to surmount my tired mind. The mind is the weakest ally in the marathon. It’s also the strongest supporter. Tell my legs they are NOT tired, and push through it… If I train on tired legs, I can race on tired legs (after 30k most critical for the marathon).

7. What are some of the key workouts and runs you have done, or look to do, during your lead-up to the NYC Marathon?
When I came back to fitness, I was 100% out of shape. In early May I began doing very fast and short, quick twitch muscle exercises. I didn’t have the endurance to do long workouts, and I hadn’t worked on my true sprinter speed in a few years. So I started there. With a few summer track races, boasting my first sub 5min mile, I pushed into interval workouts, and the last 2 months primarily Tempo based efforts.

One thing I did this year that I’ve never done before was the likes of this long run. 4-miles easy, 4-miles Tempo or Interval, 8-miles easy, 4-miles Tempo or Interval, and 2-4 mile easy warm down. So, long, hard runs with a workout mixed in there. The middle “easy” miles are really the hardest part – knowing I’ve got another late long run workout ahead, and I am already running on tired legs. This shit works! Thanks Brennan Feldhausen.

8. While this is your first time racing New York, this isn’t your first marathon. Can you describe your progression through marathons, and how you’ve grown from each?
Harrisburg 2002 was my first marathon. I decided at mile 18 of the race that I’d finish, as my previous long run was 16-miles, and I was only out there to pace a friend. I got to mile 21, and took a 5-minute break and ate Halloween candy. I realized the pain and agony of a 3:44 effort, and thought, hmm, I could probably do better at these if I tried, or actually trained.

So, I went ahead at “trained” for Pittsburg 2003. A disappointing 3:59 where I got passed by a fat chick on the Jumbo-Tron inside Heinz Stadium with 100 meters to go was just unnerving. This race was terribly painful, and I realized 3 critical things. 1) taper does not mean don’t run more than 6 days in the last 23 days, 2) I’m not running another one of these until I know I can qualify for Boston, 3) Don’t Fuck with the marathon or its’ distance.

Frederick 2006 was the real trial – the first marathon I really trained to race. I remember coming down mile 25 with 10-minutes to go to qualify for Boston. The 26th mile would not show itself, and I felt I was slowing. Finally, finally, I saw mile 26 and knew I would qualify. The feeling I got in the last ¼ mile was indescribable – one that keeps me seeking my best performance. I had qualified for Boston.

Boston 2007 – All I can say if F-You Boston. I had trained very hard, and was in sub 3-hour marathon shape (or so I though, in reality probably 3:02). With a noreaster and nasty weather, cold, wind, rain, I was thoroughly pissed at the city of Boston, the marathon distance, and the whole concept of training for 1 race when this can happen. Then I realized how well I had placed overall compared to my bib number… That’s what it means to race. I ultimately did not PR by 21 seconds, but ran a 3:09:59 and re-qualified.

Marine Corp 2007 – Well, I had already signed up for this, but in the summer I inflicted upon myself a debilitating injury that ever reminds me on each step of my left leg that one who pulls a split on a dance floor the day after running a PR 3.55 mile race will tear a calf muscle and strain 4 others between the calf and hamstring. So, needless to say, I DNF’d this race at 22-miles. In the process I again realized not to F with the marathon, as I came down with a stress fracture in my right foot.

Boston 2008 – With a long run of only 17 miles and lacking fitness, I really just went to Boston “well rested” and in shape only to finish. I had expected to thoroughly hate the race and city, but I actually had a great time and had a fun marathon running a leisurely 3:23. That was fun!

Baltimore 2008 – With a chip on my shoulder and trying to prove to myself I had turned a corner, I raced smart and in the hometown crowd amassed a PR 3:08:39. Later I’ll find out the chip outgrew my shoulder, and I’d have to chisel some more… in time.

Megatransect 2009 – Putting aside road marathons, I attempted this 25 mile trail effort. To simply say, it was hard, was an understatement – but it was super fun. It took me 6hours and 30 minutes – I learned how to take energy with me and to enjoy the thrill of trails

Catoctin Mountain 50k 2010– I had to endure ultra marathon pain before I could run an ultra (the true goal being GEER 100k 2010), so with the help of Alyssa Godesky and Melissa Mujumdar I was able to put a training and nutrition plan and surmount both obstacles. It took 6hours and 24 minutes to cover 35 miles at Catoctin, and another 14 hours 11min and 57 seconds to cover 100k at GEER. Both courses were nasty, and hard as shit! There were a few undercurrent reasons I ran them. First, to give myself an edge in the marathon, as my fastest marathon finishing 10k’s had been 47 minutes, typically 50, and often 1hour 30min. Terrible. Second, and more importantly, to change my lifestyle around – sometimes one must take a look in the mirror and inventory the wreckage of the past, and strive forward to a better tomorrow.

Ultra distance Relays: Reach the Beach Relay 2000, 2001, 2005, and Tussey Mountain 50-Mile 2003, 2006, and 2010 – The takeaway lesson is to learn how to run on a tired and fatigued system. The distances are mild, mostly 6 or 7 mile legs. But doing them a few times with a break in-between is difficult to adjust. The reward is the team camaraderie, the adventure, and the stories.

Miami 2011 – 2:51:21 was a 17-½ minute PR and obviously a tremendous feeling. I had worked really hard and got blessed with a great day to race. Everything fell into place. I didn’t crash in the end, and negative split the course. This race re-fueled my marathon aspirations.

9. How has your training evolved from training for your first marathon?
Simply put, I actually train for them now and I’m honest with myself. I’ve also added a lot of base mileage, and during marathon season it’s not uncommon for me to go 10 or 12 weeks over 50-miles each week. I’ve peaked at 96-miles and 85-miles in a 7-day stretch for the last 2 marathon cycles respectively. When I trained for Frederick 2006, my highest mileage weeks were 50 and 51 respectively.

10. What are some of the lessons you’ve learned through training for, and racing, marathons?
The most important is twofold – Staying healthy and consistent.

Eating during running is crucial. If I feel even the slightest bit of a queasy stomach, or nausea, or hungry – EAT. Once it’s too late, forget it, I can’t rebound.

Hydration – salt tablets, and staying completely hydrated the entire week leading into the key event is critical. I avoid caffeine for at least 7 days prior to a marathon, as the diuretics will keep you less than hydrated. Also, I take water at each and every water stop along the course – even a tiny sip.

Focus on today. Today is day 1 of training. Do that for several months on end, and race day will be fun!

Peaking at the right time is all that matters. I can have a bad day, bad race, bad workout, bad week, bad month. But, that’s training! As long as you believe in the plan and the action to do it, it should work out on race day. If not, it’s only racing, and I can scrape myself up and do it again!

11. What are some of the keys to a solid race day execution, in your opinion?
Confidence and honesty send one to their best performance. In a 5k, 10k, even 10 mile, we can go out balls hard and try to hold on. Good luck with that strategy, and it sometimes works. Marathons are so different. If I go out comfortable, stressing only the cardiovascular system in the first 5 miles, and letting the body slowly adjust, I can get stronger and stronger as the race unfolds. “Listen to your body, and let the race unfold” – Bill Martens.

More so, reflection and positivity are elements I cannot forget deep in a race. I have to know why I’m doing it; believe in what I’m doing; like doing this to myself. If I stay positive and tell myself I will do this, and DBAP along the way, I will succeed.

12. What will you consider a successful NYC Marathon, for yourself?
One or all of the following: 1) Surviving injury free 2) Race the entire race without running short on gas; ergo, finishing hard, not slumbering to the line. 3) Starting the race with energy and enthusiasm. 4) Finish in the top 500. 5) Sub 2:50 would be awesome!

13. What part of the NYC Marathon are you most looking forward to?
The race day atmosphere, including personal reflection, race day execution, and hopefully the achievement of finishing this awesome race! I’m excited for 1st Ave and Central Park. Also, I’ve never been to the Bronx – hopefully I can run fast and hard away from thugville. F You Boston. Hopefully I’ll walk away still saying eat me Skankees. Go O’s!

14. Moving away from NYC-specific questions, how have you felt about your training and results this year?
It’s been a super wavy year. I’ve PR’d in the Marathon (2:51:21), Half Marathon (1:23:40), 10-miler (61:02), 1-mile (4:57), and 800m (2:08). I’ve also come away with some upsetting performances at Leesburg 10k, Baltimore half marathon, and Z’s race in the summer. I’ve learned from them all. Injuries suck – but putting them aside, I’ve had a very successful year and have been overall pleased.

15. What is your favorite race distance, and why?
I’m not short to answer anything… So I like a few things. I like the lure of the mom and pop 5k (or whatever type distance) that benefits groundhogs suffering with hillbilly gun sights on their foreheads, “and the such.” Something about just showing up to a rinky-dink 5k and paying $25 bucks on race day for a cotton shirt and knowing that even on half ass trained legs I’ll get a top 5… those races make for a fun morning. And knowing I can just hit snooze and go for a 12 mile run later takes all the stress away from those races. But to be truly honest with myself, I thrive on the sprint. I really miss kicking the shit out of people in the 100meter dash!

16. What is your favorite race (any distance), and why?
Z’s Race is my favorite without a doubt. Held the 3rd Saturday in June each year in memory of the late Irv Zablocky, this hometown favorite is both difficult for a 3.55 mile course, luring because it’s always reminiscent of good times, family and friend packed weekend, and always over my birthday weekend. Often the race IS on my birthday! Z was my high school teacher, running mentor, inspiration, and started the Oregon East Running Club in the late 70’s early 80’s. Without that club, I would not have gotten into distance running as I did. Z dropped dead on a run in 2000, and the friends and family still talk about his running accomplishments. One of his was running every single road in Lycoming County Pennsylvania in 1 year (it’s the largest land area of the 67 counties in PA). Irv logged over 75,000 miles, and once placed overall 36th at Boston. Back then, they gave medals 35 deep, so of course he was the first loser! Not in our hearts though. I still wear Z’s on my knee caps and shoulders during big races. So, his memorial race is the most inspiring, and that race goes with me into other races each year.

17. What is the best race you’ve ever run? (best result, most memorable, hardest, etc)
GEER 100k was the hardest run I’ve ever endured. Not simply the training, which was intense, but seriously not knowing what would happen to my body after 35-miles. I can enter any marathon today knowing I can cover the distance. But at GEER, I did not know that. The 63-mile race took its toll on my system. My left knee was absolutely in torturous pain by mile 40, and it was upwards of 90 degrees that day. The 15,000+ elevation gain throughout the course was brutal. I was pleased with a 6th place overall finish of the 42 who started. Only 24 finished. GEER felt like an accomplishment.

18. People often talk about what running means to them, how it’s shaped them as an athlete or even as a person. Do you feel running has done more for you than just keeping you in shape?
Health, friendships, something to strive toward, avoidance of apathy; these are all elements of why I love it. I heart food, and lots of it, so running 10-miles a day on average during peak marathon training allows me to consume 3,500 cals per day and enjoy it! I feel inspired by other runners, and I know deep down that I inspire others around me as well. My father ran his first ever road race when he was 73 years young. I know he wouldn’t have done it if he hadn’t seen my running unfold the way it has.

19. After NYC, what are you looking forward to the most? (holidays, time off, vacation, etc)
I can’t wait to eat, sleep, perhaps watch TV (at someone else’s place since I don’t have cable), and archery hunting. I’m excited for the holidays this year to take a few days off and go out with my rifle to harvest some deer for my freezer! I just sent in for my passport renewal, so maybe a trip somewhere with Christa too.

20. Looking ahead a little bit, what do you hope to accomplish in the next year, if you’ve given any thought to it? Not necessarily specific times to run, but goal events, non-running goals, etc.
Boston 2012. Because, F You Boston. Also, not certain, but I’ve always wanted to run the TusseyMountainBack 50-mile race. The 50-mile road race at Penn State mountains is beautiful, but unfortunately it always falls on the same day as the Baltimore Marathon.

My biggest goal next year is to stay healthy and relaxed, and put some base mileage together. There has been a rumor of Germany marathon in September too – that would be MAB!!!

21. What is the hardest thing about training for a marathon?
Attrition! Putting all your marbles in one basket and trying to find the best of the bunch on one day. There are so many variables, over the course of 6 months that staying focused on 1 event is often impossible. Weather, sickness, work/life business, health, happiness, the list continues. Depression and disappointment are a fine line away from exhilaration and triumph, and the tightrope of burning out or pushing too hard, or not working hard enough, is often transparent, illusive, and opaque all at once.

22. What is the most rewarding thing about training for a marathon?
I love race day – good or bad, it’s always memorable. I cannot tell you how I felt at the 3rd kilometer of John Doe’s 5k in 2004… But I can usually take away vivid memories and feelings from the grueling distance races.

A few questions about yourself…

23. How long have you been running competitively, and how did you first get introduced to the sport?
I only ran 1 year of track and field, my rookie senior season in 1997. As a sprinter I thrived on natural speed to win, not technique, hard work, or any serious dedication. My first real distance race was the Spartan 5000, a road race, on June 7th 1997. This was the day after I graduated High School. Z came up to me after the race, and said “Eh, 21:14, well, not too bad sonny – for a sprinter!” My true distance running evolution began to take shape when I took a gym class at Penn State, “Jogging” in the summer of 2000. This was just after Z died, and I began running with OE.

24. Do you remember your first race? How did it go?
Spartan 5000, June 7th 1997. I remember rabbiting the hell out of it, dropping off, recovering, and then surviving the last mile. I ran through the finish line to my best friend’s house a block away and had my first post run explosion of my bowels; the first of many stomach issues in my running career.

25. Where is your favorite run in the world?
I haven’t found it yet!

26. Where is your favorite place to run in Baltimore?
Down shady alleys and through the hood and ghettos, which remind me to be thankful for what I have, add an element of “oh shit”, keep my guard up, and also enjoy a part of the city that most don’t venture toward.

Other than the shithole that is 80% of Baltimore, I really enjoy the Wednesday night run around the Harbor (along the bricks), and the Federal Hill Monday Night runs. These, mostly because of the company, are the most memorable. TNT kicks ass too.

Patapsco park of the days of old will always hold a spot in my mind for the days I took my training to a level of being serious, and understanding what higher mileage really means.

Thanks for taking a few moments to chat, and all the best on November 6!
No problem! Thanks for all your help Elf. You have kept me going through the years - Thanks bud!