Marathon of the Palm Beaches--long

JenRuns · Dec 8, 2007

Hi all, well here's a shot at my first "race report". 
Last Sunday, I ran the marathon of the PB's. I signed up for this race, to be my first marathon, after being kind of lost without a training goal this summer. I figured, since the last 3 years this race had crazy hot and humid weather...this year it wouldn't. NOPE. The local paper said that they may try to move the start up to 5:30 next year, they need to do something because the numbers in the full are falling quickly. I followed Pfitz's 18/70 plan pretty close and really enjoyed the training. 
WHAT I LEARNED <div style="text-align:center;">THE GOOD</div>
 Ÿ Good training program, followed it as closely as I could Ÿ Was able to average around 60/65 miles per week with 75 as a peak and stay healthy Ÿ 4-20 milers, 1-21 milers, 1-22 miler Ÿ No matter what, all long runs outside, even in heat/rain/wind the last 8 weeks prior, helped when race conditions were less than ideal Ÿ Confidence from tune up races, run per the training schedule, I was fortunate to have the Boca ½ at four weeks out, just right, massive mental boost from that particular race Ÿ Stuck to the race plan best I could Ÿ Marathon paced long runs of 12 to 16 miles after a 2 mile warm-up, allowed a good feel for the pace Ÿ FOUND OUT I CAN RUN A MARATHON AT 173bpm (91%) <div style="text-align:center;">THE BAD</div>
 Ÿ No solid drinking/nutrition plan (learned I like the shot blocks better than gels in the heat) I had my first gel at mile 14...too late, I guess Ÿ Didn’t have great interval days/tempo days (probably should do those mostly on the treadmill, forced pace, and I really don‘t feel like allowing myself to fly off the back of the ‘mill, I‘ve already had my share of dumb injuries to amuse those around me) Ÿ Total lack of experience for the distance, no idea what to expect the last few miles Ÿ Heat/Humidity/Solar Radiation Ÿ I had a really hard time from around mile 18 to 20, fell about 5 seconds behind the pacer and couldn’t/didn’t care to catch up. I got a little dizzy and crabby, heart rate crept up, and began to question if I could do this. Then, I made the mistake of calculating how long I had left to run, time wise…big, stupid, dumb mistake! It took until mile 20 until I felt level headed again, maybe I was too far behind on carbohydrates (I started eating the shot blocks when I got dizzy and that seemed to help. Next time, I’ll start taking in calories around mile ten or so) Ÿ FOUND OUT I CAN RUN A MARATHON AT 173bpm (91%) <div style="text-align:center;">THE NEXT TIME</div>
 Ÿ Run some of the long runs as depletion runs slowly speeding up at the midway point, ending at marathon pace or faster for the last mile, I would like to be able to develop a kick even when fatigued Ÿ Always walk ½ mile or so as a cool down Ÿ Better race day nutrition: Gels/Blocks starting earlier Ÿ Train with the slow/easy runs slower, better recovery days=better quality days Ÿ Add more doubles to schedule, running the second runs primarily on the treadmill to save the legs, this should get mileage peak to around 90 (if I can stay healthy and enjoy the 2nd runs) Ÿ Get act together for intervals and tempo runs---they are supposed to hurt, got to accept that already, it’s worth the training effect later Ÿ Drop 3 or 4 pounds, if I can keep energy up at that weight Ÿ Make good friends with Linton Bridge for hill work, up and down Ÿ Continue to avoid the feared “Law of Diminishing Returns” monster, I know he’s out there, around the corner, waiting to smack me upside the head Ÿ Remember that training doesn’t always need to be fun but always should be rewarding SPLITS (Heart Rate): 1. 8:07.2 (151) 2. 7:58.8 (166) 3. 7:46.6 (173) 4. 7:46.5 (174) 5. 7:54.1 (172) 6. 8:02.8 (171) 7. 7:47.7 (171) 8. 7:48.3 (170) 9. 8:10.0 (169) 10. 8:29.4 (169) Water Bottle Refill at mile 10 marker 11. 8:02.0 (172) 12. 7:50.8 (175) 13. 7:59.5 (174) 14. 8:10.8 (175) 15. 8:13.8 (174) Still right next to the pace leader…he’s a little off these two miles 16. 7:57.7 (176) 17. 7:58.0 (176) 18. 7:55.0 (176) 19. 8:13.0 (176) Fell about 5 seconds behind pace leader 20. 7:52.1 (177) 21. 8:05.7 (176) 22. 8:10.2 (176) 23. 8:27.9 (174) …trying to get it back together 24. 8:05.1 (175) 25. 9:06.6 (173)Very afraid of cramps/getting really hot/just want to finish <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> 26. 10:39.2 (173) This includes the last .2 Final Chip Time: 3:32:31 51/535 Overall 10/194 Overall Female 2/30 F 30-34

roots · Dec 8, 2007

Woo hoo. What a terrific debut marathon. And a great report. Congratulations! 
That you really didn't slow down all that much at the end is a sign of how well prepared you were. 
Thanks for sharing the details of your training. Enjoy the accomplishment. It seems like you have quickly become a good student of the sport and I imagine that if/when you try again you will improve greatly.

eccabex · Dec 8, 2007

Wow Jen! 
Fantastic job! That marathon had caught my eye and I think it would be one for me to do in the future. I guess I should run one first to see if it is even for me. Anyway, that was total kick butt! Congrats!!!!!!

NBjunkie · Dec 8, 2007

wow--you are fast!! GREAT job!!!!!!!!!!!!!

JenRuns · Dec 8, 2007

Thanks! I really think this race could be great, they just had bad luck with the weather every year. You never know this time of year here what it's going to be like. For me, I wanted to do a small, close to home race for my first...took the pressure off.

arc918 · Dec 9, 2007

Great job! A new PR, AG hardware, and a BQ to boot!

phillytom · Dec 9, 2007

Jen: 
Great job, that's a great run, and a fantastic debut. Can you explain the HR? Was that just the last few miles? 
Congrats again!

Jill · Dec 9, 2007

Jen, that is a fantastic marathon debut! You are fast woman!

JenRuns · Dec 9, 2007

No, that 173bpm (91%) was my average of the entire race! I threw in the mile averages in my splits I'm really glad I never looked at my hr or I would have slowed way the heck down figuring I would crash and burn. I ran a good 1/2 (for me) in 1:36 a few weeks prior at 171 average and that was coming off a really hard training week, I wouldn't have guessed I could sustain it that high for a full. ...learning... I really have no idea what %'s to use now for racing????? Once again, I find myself confused<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">, nothing new there. 
Maybe ingorance IS bliss, who knows? 
I think my max is 191, as I hit that in one 5k a while back, but usually max those out around 188 or so...I hate pushing myself that hard, it hurts<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/ugh.gif" style="border:0px solid;" title="ugh">. 
By the way, you are crazy fast!!! I'm jealous, maybe you have some insight into all this? 
I hope that I have a decent amount of improvement left in me before age begins to catch up, there are some crazy fast ladies floating around down here I'd like to catch.

keriksen · Dec 9, 2007

Great debut marathon, Jen! It sounds like you both trained really well, and that you have a few things you can work on to get even better. 
So, I hear that there's this little race from Hopkington to Boston that you've qualified for....congratulations! Are you planning to run it in 2009? 
Congratulations again.

Frankie71 · Dec 9, 2007

Jen Great Marathon debut and a really cool and detailed RR. Cant wait to see how well you run in Boston in 08!

mmoonptdeux · Dec 9, 2007

Like others have said, that's one heckuva debut, Jen! I liked how you broke things out in your RR like you did. Big time congrats to you on your firstie 
I guess we can expect a similarly-structured RR right around mid-April, correct? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink">

CactusTri · Dec 9, 2007

Great job!!!! Wow! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/banana.gif" style="border:0px solid;" title="banana"> 
That reminds me that I need to send my HRM off to Polar to get a new battery. I didn't have it for my race last weekend, and I'm kinda bummed that I didn't get any HR info. My HRM doesn't have splits, so I can only get an avg for the whole race. Maybe Santa will bring me a Garmin 305 so I can go back to wearing only 1 wrist gadget <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">

PacerChris · Dec 9, 2007

I gotta tell you - that is and IMPRESSIVE debut time! A BQ by 8 minutes? You got mad skillz, girl! Sounds like you learned a few things - I can't wait to see what you'll run next time out!

chosha2002 · Dec 9, 2007

Great RR and a BQ too! You are super fast! Congrats!

runningINnyc · Dec 10, 2007

Wow Jen, what a debut!!! Really nice job!

Jensparks · Dec 10, 2007

Wow. I wish I was that fast! Amazing job on your first! It'll be awesome to see what you do with a bit more experience!

Timr1 · Dec 10, 2007

Awesome job! Congrats! Way to manage the race. You did great prep work with your training.

theia · Dec 10, 2007

WOW! Awesome job!!! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy">

sistergoldenhair · Dec 10, 2007

Wow, JenRuns! What an outstanding marathon debut. Congratulations! I really admire your training and would like to try to average about that mileage for my next goal marathon, whenever that is. I'll be following your Boston prep, for sure. 
What I did with my fuel in Saturday's marathon, which I attribute as a huge part of the result, was consume some form of carbohydrate every 30 minutes, or more frequently if I felt I needed it. I took a Gu 10 min. before the start and at miles 6, 11, 16 and 21, and frequently chose Gatorade at aid stations between those miles. Downing an entire bottle of Gatorade at miles 22-23 basically resuscitated me. Everyone is different in their tolerances and preferences, but this is what worked for me. 
I see a very bright future for you as a marathoner. Congrats again!

Marathon of the Palm Beaches--long

Top Contributors this Month