[Fortunate One]

<p><strong><span style="font-size:medium;"><span style="font-family:'times new roman';">Twin Cities Marathon</span></span></strong></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">Oct. 3, 2010</span></span></p>
<p> </p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">I posted a <a href="http://www.runningahead.com/groups/MastRun/forum/ea9af724cc6a462bb5668c935f1afb67" target="_blank">RR on RA</a> that was focused on Ribs.  It was great to meet him and put in some miles together.  This report is more for the geeks, I guess.  This was my 10th marathon, if I count 3 ultras, one of which I DNFed at Mile 34.  I'm beginning to figure this out</span> …</span></p>
<p> </p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';"><span style="text-decoration:underline;">Goal</span>: 4 hours, which would be a BQ for 2012.  At Boston this year, I qualified (3:59 and small change) for 2011, which I don’t plan to run anyway.</span></span></p>
<p> </p>
<p><span style="text-decoration:underline;"><span style="font-size:medium;"><span style="font-family:'times new roman';">Preparation</span></span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">I tend to like minimal but disciplined training.  I did 3 long runs (~20 miles) with weekly mileage peaking at about 40 mpw.  That’s 10 fewer than Ribs and 20 fewer that Bilger.  I thought it would be enough to achieve my goal.  My main limitation in distance running seems to be hydration.  I sweat at a rate of 2-3 lb/hr while running marathon pace.  Since the forecast temperatures were low 40’s to low 50’s (F), I figured I’d be at the low end of this range.  Still, with aid stations 2 miles apart for the first 20 miles and 5 oz. per cup, that’s +50 oz. and -96 oz. over 3 hours, or a net loss of almost 3 lb.  The aid stations were about every mile for the last few miles, meaning I could drink as much as my body could take in (but still lose another lb).  I decided to carry a hand-held bottle that held 16 oz. and have my DW hand me a fresh one at mile 11.  I often carry a hand-held in training, so I didn’t think arm fatigue would be an issue.</span></span></p>
<p> </p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">In my experience, what makes for a slow marathon is the drained feeling in the last few miles, which often results in a slower pace.  I think it’s due to a combination of dehydration, switching to fat burning, and muscle fatigue.  I am trying to move toward more even splits.  The danger of attempting even splits is that, if you do fall apart at the end, you risk not achieving your goal.</span></span></p>
<p> </p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">I also decided to drink only water for the first 6 miles.  The idea was to maximize fat-burning and minimize glycogen burning.  I have no idea if this really works but I thought it couldn’t hurt.  I carried some S-caps to take during that first hour.</span></span></p>
<p> </p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">400-calorie energy bar for breakfast, plus coffee.  Stopped drinking at 6 am.</span></span></p>
<p> </p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">I tried to prepare mentally for the <a href="http://www.marathonguide.com/coursemaps/elevationchart.cfm?MIDD=58101003" target="_blank">wee hill</a> in the second “half.”</span></span></p>
<p> </p>
<p><span style="text-decoration:underline;"><span style="font-size:medium;"><span style="font-family:'times new roman';">What Went Right</span></span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">Chip time: 3:58:58.  Split at the half: 1:58:37.</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">41/129 AG</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">Found and ran with Ribs</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">My new shoes were fine. I am trying some neutral NB shoes instead of the stability shoes I’ve been wearing for the last 5 years.</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">My DW was at the designated meeting places to give me a new bottle at Mile 11 and retrieve the empty one at Mile 18.</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">My stomach tolerated the Powerade on the course.</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">No pee stops on the course (sorry, Ribs, if that’s TMI).</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">After Mile 20, I was passed by 72 runners and I passed 362, according to the web site.</span></span></p>
<p> </p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">Here are my Garmin splits.  My Garmin measures short and had the total distance at 26.45 M.  Apportioning that error among the miles, I think my true pace was 8-9 sec slower than those indicated.</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">Mile   Pace AHR Comments</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">1        8:52  132  not a reliable average--some erroneously high readings</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">2        8:52  130</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">3        8:37  138  little hill, up and down</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">4        8:56  128</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">5        9:36  129  stopped to take a pic?</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">6        9:18  134  stopped to take a pic?</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">7        8:53  136</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">8        8:58  134</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">9        8:53  138</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">10      8:37  137</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">11      8:49  138</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">12      8:51  142</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">13      8:48  140</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">14      8:59  141</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">15      8:49  141</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">16      8:55  141</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">17      8:53  145</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">18      9:16  142</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">19      9:01  143</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">20      9:18  142</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">21      9:10  147</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">22      9:27  152  big hill, just up</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">23      9:38  147  gradual hill</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">24      9:32  141</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">25      8:57  148</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">26      9:21  143          </span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">26.45 8:00  149  estimated, since I forgot to stop the timer (again)</span></span></p>
<p> </p>
<p><span style="text-decoration:underline;"><span style="font-size:medium;"><span style="font-family:'times new roman';">What Went Wrong</span></span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">1. My schedule called for 3 volleyball matches the week before, the last of which was Friday evening.  No sprained ankles, thank goodness, and we won 4 out of 6 games.</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">2. I forgot the oatmeal and toppings (margarine, brown sugar, walnuts) that I had packed.  As a result, my breakfast was something I bought at the Expo.  Not recommended, but it worked out. I think an oatmeal breakfast is one of the rituals I mentioned on the Weekly a while ago.</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">3. Saturday afternoon, after the late lunch with Ribs and friends, was a little hectic as my DW and I navigated through the cities to make sure she knew where to go on Sunday. </span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">4. When we showed up at the Olive Garden for dinner (I had planned on the never-ending pasta bowl) with my cousin and her DH, there was a long wait (homecoming night at the local high school), so we went instead to an Indian restaurant.  I got the chicken biryani (mild), which was yummy.  I love having an iron stomach.</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">5. I overdressed.  I put away my light gloves after about a mile and shoved my sleeves up to the elbows not long after that.  On the bright side, I got a lot of “Go Boston” cheers, which lifted my mood.</span></span></p>
<p> </p>
<p><span style="text-decoration:underline;"><span style="font-size:medium;"><span style="font-family:'times new roman';">Good Deeds</span></span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">1. On the light rail on the way to the Metrodome, I gave a young woman a safety pin for her bib (I had 4 extras).  She and her friend were busy assembling themselves on the train, getting ready for the 10-miler that started a little after 7.  The train arrived at 7:04. She claimed the pin was missing from her bag.   Ah, youth.</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">2. At about Mile 24 I noticed a guy in obvious distress, apparently cramping.  I gave him a couple of S-caps.  I couldn’t do anything for his bloody nipples.</span></span></p>
<p> </p>
<p><span style="text-decoration:underline;"><span style="font-size:medium;"><span style="font-family:'times new roman';">Lesson learned</span></span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">1. Even with good hydration and a strategy designed to push back “the wall,” those late miles were tough.  I had hip soreness and muscle fatigue.  I may also have been a little dehydrated, as the cups usually had about 3 oz., not 5.  Last Spring, in Boston, I pushed myself beyond my comfort zone in the last few miles.  That may be the only way I’ll achieve even splits.</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">2. Although it can be fun to run with a Bionic Man, don’t try to compete with one.</span></span></p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/58942/width/1000/height/800/flags/" target="_blank"><img alt="PA030113.jpg" class="lightbox-enabled" data-id="14340" data-type="61" src="http://www.kickrunners.com/content/type/61/id/14340/width/667/height/500" style="; width: 667px; height: 500px"></a></span></span></p>

 

[evanflein]

<p>Love it, Fortunate One! I love the What Went Right, What Went Wrong and Lessons Learned. Good deeds, too. I was looking for someone with S caps in my last race as I'd foolishly neglected to pack them. You ran a great race and congratulations on running with the bionic man and the double BQ time!! (I can't run even splits either)</p>

 

[Better than yesterday]

<p>Nice disciplined race FO; I guess you really are getting the hang of it. <img alt="" src="http://files.kickrunners.com/smilies/occasion14.gif" style="width:60px;height:40px;" title=""></p>

 

[ksrunr]

<p>Ribs is always smiling!!  Hard to trust a guy like that.  Congrats again FO; enjoyed your report too.</p>

 

[Sans Souci]

<p>FO, where's <em>your</em> pic?</p>
<p>That happy Ribs!  He looks like he's dressed for running in Nunavut.</p>
<p> </p>
<p>Congratulations on numero 10.  I think the last 10k are tough no matter who you are and how you train.  Nice working help out your fellow runners (of course you know this means you didn't run hard enough <img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" title="">).</p>

 

[irunmike]

<p>FO, great racing!  Congrats on the BQ, and thanks for the report.</p>

 

[Fortunate One]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Sans Souci</strong> <a href="/forum/thread/70510/tcm-rr-the-rest-of-the-story#post_1952092"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>FO, where's <em>your</em> pic?</p>
<p>That happy Ribs!  He looks like he's dressed for running in Nunavut.</p>
<p> </p>
<p>Congratulations on numero 10.  I think the last 10k are tough no matter who you are and how you train.  Nice working help out your fellow runners (of course you know this means you didn't run hard enough <img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" title="">).</p>
</div>
</div>
<p><br>
Yeah, where's my pic? Ribs never offered to take one; I think he was a little focused on the job at hand. I suppose I could have done one of those stretch-the-arm-out jobs.  Maybe next time.<br>
 </p>
<p>So you admit the last 10K are tough and you still want me to run harder? Sure, I could have, but it would have come with an associated risk (injury, bonk, prolonged recovery, hurting my chances in a Half Marathon on Oct 17, etc.).  I chose to balance the benefit and risk to achieve my goals: finish in 4 hours and live to run another day.  I admire those who go all out, but I'm generally not one of them  Will you be giving it all you've got in your upcoming race?</p>

 

[Opie]

<p>Great running and report!  There's a lot of wisdom in this paragraph:</p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">In my experience, what makes for a slow marathon is the drained feeling in the last few miles, which often results in a slower pace.  I think it’s due to a combination of dehydration, switching to fat burning, and muscle fatigue.  I am trying to move toward more even splits.  The danger of attempting even splits is that, if you do fall apart at the end, you risk not achieving your goal.</span></span></p>
<p> </p>
<p>And you didn't take any gels, right?  I wonder if doing that would make a difference in the switching to fat burning?</p>

 

[Spareribs]

<p>I have a number of observations about your race and report. I alluded half jokingly about you talking to so many people during the race.  It seemed to me that you were very comfortable jogging alongside me.  You would run up ahead of me, take a picture, jump back in, run up ahead, take another.  Then run off to the side to chat with someone you knew.  What energy you had! I was saying to myself, "I'm working my butt off and this guy is having the time of his life!"</p>
<p> </p>
<p>I had no idea you were right behind me when I picked up Prime Rib at 18.5.  Wish I had known, as we could all have run together. As it was, your splits were just like mine and in effect, your entire RR pretty much describes my race.</p>
<p> </p>
<p>I took about 3/4 of a GU somewhere around the SS mark (2.5 hours according to one of her recent posts) but I have never been crazy about those things.  I drank the Powerade all through the race and at 24 or so I had a cup of beer that Prime Rib got for me.</p>
<p> </p>
<p>You are correct about the hills after about 20.5 miles, and they slowed me down also, but I had a sub-3 hour split at 20 miles and was 3:19:20 at 22.  I did the math and knew that all I had to do was just hover around 9:30's and the sub-4 was in the bag.  I kept it right there too, until that 4:00 hour pacer came up behind me, which p*ssed me off.  My final mile was 8:55.</p>
<p> </p>
<p>I wish I had known you were right behind me. It would have been fun for us both to come in together. I can't tell you how helpful you were to me during the race.  Great report FO.  Spareribs</p>

 

[Labduck]

<p>Thanks for the geek report FO.  This is like a lab analysis  I love it!</p>
<p> </p>
<p>It sounds like this experiment went pretty darn well.  Nice running.</p>

 

[Fortunate One]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Opie</strong> <a href="/forum/thread/70510/tcm-rr-the-rest-of-the-story#post_1952301"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">...</span></span> And you didn't take any gels, right?  I wonder if doing that would make a difference in the switching to fat burning?</p>
</div>
</div>
<p><br>
I should have mentioned gels.  I took GU at miles 6, 12, and 18.  I had planned to take one at mile 22 but decided not to.</p>

 

[Fortunate One]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Spareribs</strong> <a href="/forum/thread/70510/tcm-rr-the-rest-of-the-story#post_1952330"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>...  What energy you had! I was saying to myself, "I'm working my butt off and this guy is having the time of his life!" ...</p>
<p> </p>
<p>I wish I had known you were right behind me. It would have been fun for us both to come in together. I can't tell you how helpful you were to me during the race.  Great report FO.  Spareribs</p>
</div>
</div>
<p><br><br>
I think that energy came from running comfortably, which I was able to do for much of the race.  My HR through Mile 17 never got above 80% of max.  That's only slightly higher than training range for me.  I wasn't as energetic after that!</p>
<p> </p>
<p>A running friend thinks that acting silly and having fun while running long confuses the "negative thoughts" side of the brain, and helps overcome those thoughts.  Maybe I get my on-course talking from him too; his DW calls him "Chatty Cathy."</p>
<p> </p>
<p>I suppose I should have caught up with you.  I'm glad I was able to make a few of the miles go better.  What's next for you, now that your long-term plans are settled (Boston ... Boston)?</p>

 

[choovie]

<p>Nice running and report, FO!  Sounds like you are really getting it figured out. Nice photo of Ribs too.  With his colorful attire, I'm sure he was easy to spot in the crowd.</p>
<p> </p>

 

[tomwhite]

<p>.....NAILED those splits//...............Very Strong Racing F/0.......</p>
<p> </p>
<p> </p>
<p>good plan,</p>
<p>well executed.</p>

 

[Paul]

<p>Fortunate One.</p>
<p> </p>
<p>I enjoyed your RR's both here and on RA. Great job wih the pacing and pictures. Congrats on nailing your time so well. TCM....wish I had been there.</p>
<p> </p>
<p>Paul</p>