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Tuesday, March 23, 2010

The 20MR Episode 45: The Marathon


Welcome to Episode 45. In it we cover my thoughts before the race, and you go along with me to pick up my packet. Then follow me as I start the race, give updates along the course and finally sprint to the finish. I also share some thoughts after the event is over. Included are the sounds (and sights, above) of the event. The race was very well organized and having the family made it that much more meaningful. We will post additional pictures on the Blogspot page at the left part way down the page.

I am including my actual journal entry (Buckeye Outdoors, link to the left of the Blogspot page). That seems to be the best way to express what I want to share. It has been a real honor having you along for all of the training, injuries and finally the marathon itself. Would I do another one? YES! I'm already thinking about another one in a year or so, possibly this one. Here's the journal entry. More details in the podcast. Thanks to everyone who contributed with prayers, financial contributions to The American Lung Association or were actually there cheering all of us on. Here is the information from the Buckeye journal:

1ST MARATHON: HIGH POINT, MARATHON, HIGH POINT, NC (4:05:31)
Felt good today, ran a negative split (between first and second half) as the information below shows. I knew I did, but now know exactly what it was. Walked through water stops that I took water/Gatorade at. Used the gels/beans/raymond cakes as planned, except did not take the last two cakes, full stomach. Finally began picking it up after the 14 mile hill. Hills not a problem, until the last 3-4 miles, then still ran them all. Drank Gatorade the last 2 or three stops as well. No real problems, but hills got difficult near the end. Walked 30 seconds at the 25 mile mark--for the first time other than a water stop and finished strong. Sprinted the last block and ran the entire 1.2 last segment. Legs really ached after I stopped and sore on Monday, but not more than I was expecting. Really enjoyed having Carol, Sammy and his family, Cindy and her parents and Charlotte J. at the end. Gave it my best shot. Weather was a factor--warming into the upper 60s by the time I ended. Ran with Jonathon Lewis part of the first half until the 8 mile split with him (half-marathoners).
STATS FOR THE MARATHON:
First half: 9:34 pace/2:05:13 (194th overall)
Second half: 9:11 pace/2:00:18
(ended 64th overall out of 302 marathoners)
9:22 pace for the entire race
49th out of 211 men
16th of 32 in the 45-49 age group.
Cooler weather and training without injuries would have helped break four hours I think. Knees a non-issue (wore knee straps), hip not a problem after a few miles.
VERY PLEASED and looking forward to my next one, perhaps this one next year (?)

I will give an update on the amount raised as soon as we have the final figure. Thank you again for your support and as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

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Links for this Episode

North Carolina Marathon Home Page

My stats from the Marathon Home Page

High Point Enterprise e-edition related articles:
(Go to page 1B)
(Go to page 1A) (Go to page 2A)

Article on marathon winner mix-up

The music heard in the opening section of the podcast is entitled “Requiem" by Roger Subirana from the album, "Point of No Return". Check it out at Jamendo.

The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.

The music heard in the body of the podcast is entitled "Feels Like the End" by Shane Alexandar. Check it out at Music Alley.

The background music near the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

Tuesday, March 16, 2010

The 20MR Episode 44: Final thoughts before the marathon

Thanks for checking out Episode 44. I'm glad to have you along for this run as I share some final thoughts before the marathon--7 days away as of this program's recording. This show is about my excitement...and my reservations as we taper for the last week before the race. Although I know that I can finish the event, how I go about it is in question. The hip continues to bother me a bit, but I hope the light week coming up (five total miles) will serve to help it heal even more before race day.

Tigger joins me as I head out the door. As the neighborhood cat, she belongs to all of us. Abandoned by her owner after the move back to Germany, she has endeared herself to all of those in the neighborhood. I share a quick history on this wonderful friend.

Cindy and I were awakened by the booms of thunder the morning of this run. It had all subsided by the time we hit the road. But it did bring about an unexpected surprise: earthworms, everywhere. While storms are common in our area, this early in the season is a bit of a surprise. But on to the run...

I think my nervousness is disturbing my sleep. While I am sleeping, it seems that the jitters have gotten hold of me--just a bit. We talk about the importance of sleep. Thursday night this week is probably more important than Friday night. Maintaining the routine, going to bed at my usual time and avoiding caffeine may all help me as I try to continue to rest before the marathon.

Mental mind games have also crept in...should I have run further? Am I ready? Will the hip (or God forbid, the knees) hinder me on Saturday? I think these types of thoughts are par for the course. You have probably experienced them yourself before important races. I need a distraction...

I talk about the week's tapering and what I've done, plus my plans for the marathon yet again!
  1. Finish it.
  2. Finish it.
  3. Break 4:30
  4. Break 4:15
Anything else if just icing. Listen in as I discuss what my pacing plans are--or are not. It really depends on how I feel that day. Again, 1 and 2 are my main priority at this point. I do, however, feel confident that I will enter the race as rested as I possibly can. Again, hope the hip cooperates.

We close things out with a couple of email updates and my struggle with pushing myself in so many areas of life. I don't know why, but it's just my make-up. Can you identify with that? Why do I push myself in every new project I embark upon? I'm not sure, but the marathon is yet another indicator of that tendency.

So, this episode is about final thoughts--good and bad, mostly good, however. I have been so encouraged having you along for the training and look forward to sharing how things go in Episode 45. Stay tuned. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

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The music heard in the body of the podcast is entitled “Pyraminx" by Roger Subirana from the album, "Point of No Return". Check it out at Jamendo.

The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.

The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.


Tuesday, March 9, 2010

The 20MR Episode 43: 41.8 mile week, 'nuff said (pt. 2)

What a week. Welcome to Episode 43; thanks for coming along for this, the last double-digit long run before the marathon itself: 14.3 miles. The sun was bright and the weather absolutely perfect for running as we finish up 40+ miles for the week.

The knee straps continue to help. After resting 3 days following the 21-miler, the knees are in good shape and did not bother me this week, or on this run. The right groin continues to nag a bit, but nothing too terribly. I share the history of this old injury during the episode. It goes back to my high school days--a very long time ago.

We reflect on my track season (only one in high school), road racing exploits years ago and how my coach doubted I had run 18 miles before the day my groin was injured. I guess moving on to the marathon has me waxing reminiscent. While I do not want to go back to those times, thinking about them is motivating. It also encourages me to know that even at age 46, I can still run--albeit not as quickly. Oh well.

I also share the story about running with Benji Durden (Olympic marathoner, 1980) way back when. We ran on the Blue Ridge Parkway near Waynesville. More details in the show itself. Lee Fiddler was also a part of the experience.

And even though we are training for the marathon, life goes on. My mother-in-law has had some physical problems of late, but improving. Also, our church went to "Live it Out" earlier in the day of this run. Follow the link for information about what is happening in my professional life (and personal as well). I think it will encourage you.

We wind things up with some listener email. I just learned that a friend of mine is running the half at the NC Marathon. He will finish ahead of me, but I hope to be fairly close behind.

Also, I discuss potential plans for pacing and whether to use the GPS or not during the marathon. The problem in not using it may be a tendency to not run to my potential. Stay tuned as I figure out what to do. I do not want to go too slowly, but I do not want to go too quickly either.

So, this episode is about winding up the hard part of the training and beginning the taper. We sprinkle in some personal updates as well. I'm glad to have you along. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

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The music heard in the body of the podcast is entitled “Tribute to the Kings" by Fin de Cavale from their album, "Trafic de Blues". Check it out at Jamendo.

The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com.

The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.

The transitional piece heard in the podcast is entitled “The Long Goodbye," by Wendy Wall. Check it out at Music Alley.


Monday, March 1, 2010

The 20MR Episode 42: 21-miler, 'nuff said

It's great to have you along for Episode 42. This marks the longest run I have ever attempted, via time or distance. I had dreaded it in a way, especially as I thought about the issues I have had with the knee. But the knee behaved (babying it helps) and we ended up getting it done. I honestly look forward to the tapering phase we are now entering for the next 20 days or so.

We talk about pacing, especially the fact that I ran the last long run over one minute faster per mile than I should have run it. Could that be a part of my knee problem? I think so. Hopefully, I have learned my lesson for this one. I also experiment with taking walk breaks--at least during water stops and when I need to eat some carbs. Even with the slower pace during walking, we should be able to regain the desired goal pace during the marathon.

I also share my goals for the race, in this order (first one is main goal, 2 and 3 would be icing on the cake):
  1. Finish the thing!
  2. Break 4:00 (possible, but not likely)
  3. Break 3:50 (if I had not gotten injured, may have been a possibility)
  4. Finish the thing!
  5. Finish the thing! (I think I said that already).
We are still working on protecting the knee; I share what I continue to try and do. It includes core training, slower running, rest and the like. Common sense, really.

Listen in as we describe the course. I can tell you what it is like in one word: hilly. Cindy and I drove it recently and I am amazed at the scenic nature of it, plus the hills. This may make 1, 4 and 5 above my only option. Stay tuned.

The family is coming for the race, hopefully. Their support will mean a lot. And yes, I do plan to record--at least sporadically--during the marathon. I trust you look forward to going along with me when that episode comes out the week after the race.

Finally, I reflect on the confidence this run gives me. While my speed work has suffered, I now feel quite sure that I can finish the marathon--if I stay focused and do not do anything stupid (I am prone to that at times). But this run went well.

FOLLOWUP: The knees bothered me a bit after the run, especially Monday and following, but not nearly as badly as before. I can deal with it with adequate rest, ice, etc. Also, the quads were quite stiff for a few days after the run, but that, I feel sure, is to be expected. More info. on how the knees are doing in episode 43. Keep listening for that.

And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

Download this episode (right click and save)

Listen to Episode 42 (click the player below)







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_________________________

The music heard in the body of the podcast is entitled “For the Rest of Your Life" by COMEG. Check it out at Music Alley.

The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com
.

The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.


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When sending email, please include your first name, city/state or country. Your email may be shared on a podcast. Also, feel free to send me a short mp3 or wav audio file. I might play it during a podcast. Your comments are always welcome.