I am leaving work early on Friday and heading out to celebrate my birthday. I don't plan to get ridiculous (per the race on Sunday) but I do plan to have a good time. I was thinking of starting at Union Jacks (Bethesda) at 5:30pm and seeing where I'll end up. I've got a small team of revelers thus far...anyone else out there interested?
Ryan McGrath promises to do stand-up.
If you don't like me, but still want an excuse to drink, come along.
I'm running my first marathon on Sunday in Frederick.
I'm wondering if I should wear racing flats or trainers. I've worn racing flats for a half marathon and was fine, but I don't know if they are good for a full marathon. I train in the Mizuno Wave Riders and have a pair of Mizuno Wave Ronin Racing Flats.
Also, what to people recommend for getting up(ie how many hours before the race), eating breakfast(what to eat and when), and prerace (warmup or not)? The race is early-at 6:30 a.m.
Do people usually carry gels/goo/beans with them or do they pass these out on the course? As for water, my thoughts are to take a little bit at each station but if people have any other thoughts please let me know.
I'm also considering changing my last name to Cheruiyot. I think you are automatically waived into Boston if that is your last name.
I received this e-mail Chris Bain sometimes early this morning:
You won't believe this.... I just ran a PR--2:31:06 and took 4th place. I'm now officially a millionaire in Korea.
The trip so far has been amazing. The hospitality has been unbelievable; truly elite treatment for us invitedd runners. Tomorrow all of the other athletes head home and I head off into other parts of Korea.
Please note, Bain ran 2:36 for 26.2 LESS THAN a week ago!! I am going to throw my Lydiard/Daniels books into a fire.
I am having people over for egg sandwiches (and brew) after Pikes Peek (circa 11am). If you are interested let me know via email and I'll give you directions...or simply tap my shoulder after the race and ask me then.
I sent this around to a few folks, but by popular demand am posting on the blog. Below is my coverage of Monday's excitement!
Going into the Boston, I was extremely hesitant due to an IT band injury from late feb-march. I was unable to do much of any running for a month, and could not consistently run until the beginning of april. I cross trained through the injury (lots of elliptical) and luckily recovered in time to get a few miles under my legs and gather the courage to approach the starting line.
Navigating the start was crazy in itself. 25,000 people were running this thing=huge masses. I stayed on the outside so I wasn't smashed in the middle. I also wasn't scared to keep my elbows out and make sure people stayed out of my bubble. Pacing was tough, I generally have a good grasp of what race pace feels like but my normal cues were totally off--the adrenaline was up, so reading my body was hard. It was downhill, which threw me off. And I'm stuck in a mass of people...even more confusing. Before I crossed the first mile marker, I was expected a 6:45ish mile, but was surprised with a 6:23...a little fast but I'll take it.
Miles 2-5: After the first mile, I was expecting for the mass to dissipate. But it was still pretty strong through mile two. Okay, get in your rhythm, I thought. I knew it was incredibly important to get the 6:30's going sinceI'd been warned and warned about the brutality of Boston and how people wrongly think it is free downhill mileage. Mile 2 split--6:03. Yikes!! I really need to slow down. Ignore the masses and get in your groove.Mile 3--6:15. Slow down!!! Mile 4--6:14 Okay, Caroline, what are you doing?? You KNOW this is wrong. I don't care if you run a 6:45 mile next---slow down. Mile 5--6:35 Ahhhhh, much better. Okay. Stay in your groove
Mile 6-16: This section of the race reminded me of Sat/Sunday--I was just waiting around for the 'real' part of the race to start. I felt very very comfortable--gliding along thinking about staying efficient and rolling effortlessly through the course. Just like any training run. I knew this is not the real or hard part of the race, and that I needed to be patient for the tough stuff.
I also started to realize (yes, I'm very quick....just realizing) that Boston is so incredibly different from any other race I've ran. Generally it is just me and a few other girls in view who trade off places/pacing each other. Off in the distance I will see some of the fast males, but this usually isn't more than a handful of people. Even in the philly marathon (although I did the half there), the field was 15,000ish and it was me and 5 girls battling it out. But here there was a long long line of runners. It was kinda weird to not be among the leaders, but amongst a line of runners. This truly is a premier marathon. Another weird thing--there is pretty much 26.2 miles of continuous cheering. But I didn't allow myself to pay attention to the screaming crowds--just concentrate on your race.
It was also at this point that I realized, wow, I'm going to finish this thing. For legit reasons, I was concerned about my IT band or some misc tendon not being able to handle the impact and flaring up. I ignored this concern as much as possible, trying to keep the confidence up, but it was still in the back of my mind. At this point in the race, I hadn't had any pains and knew any injuries would stay at bay through the end.
Mile 17-21: Okay, its finally starting. I'd been told, once you pass the fire house, its a completely different course....and it was. This is where hills sprout everywhere, but I pushed through them and felt okay. My splits were slowing down--keep up the effort but don't go anaerobic. Once I got up heartbreak hill, I was feeling tired but still with it. I could still turn my legs over and wasn't in too much pain. Just get to mile 22!!!! My coach and I agreed before hand that I could start turning the speed on at 22.
Mile 22-26: Okay, time to turn on the legs, right? hello? legs? No answer, but there was pain. Lots of pain. I couldn't turn my legs over at all and my speed was zapped, which was a weird feeling because my brain and my cardio were ready to get moving. I'd never felt like this, usually I'm either good to go or entirely exhausted, but here I was split. My legs just weren't cooperating with my lungs and mind; the lack of mileage started to catch up with me. I took my splits but didn't look at my watch because I didn't want to know....it wouldn't help anything to quantify how much I was slowing down. The head wind wasn't too pleasant either (apparently winds got up to 18mph). But in the middle of the pain/complete body crampage, I thought this is exactly what you wanted, you wanted a race where you had the option to push yourself. Your IT band is cooperating and giving you the choice to race. Take it.
The last mile is one I will not forget; over a million people came to Boston to watch the race. The final stretch was deafening, with the crowds urging you to stride into the finish. The spectator's eruption and electricity reminded me of parachuting the American flag onto the 50 yard line of a 50,000 person stadium before the AF vs Navy football game....except this time, I'm running on fumes, trying to salvage whats left of my body. Ohhhh it hurts so good.
My mile splits for the race:
So now that it's done....how I do I feel about the race?
1) Got some room for improvement with negative splits. I knew this going into the race, and was committed to keeping 6:30's through mile 22. But the first 5 miles definitely need work.
2) It was hard to be confident going into this, but it turned out well. I ignored as much as possible that my longest run going post injury was 13 miles. But I trusted my coach, who had faith in me running this race. I also knew if I put my mind to something, I will do it. And I wanted to race this really really badly.
3) I was hoping for 2:50ish, but considering pacing problems in the beginning, the wind, and the lack of miles, I'll gladly take my 2:55 (which scored 41st place, and the 24th American) And, afterall, this is my second real marathon. A 14 minute PR isn't to shabby. In sum, I learned some lessons, had fun, spent time with my parents, and got to experience the spectacle of Boston. All great things.
4) Now I'm TOTALLY amped for twin cities. After graduating from UMD, the Air Force is putting me in the World Class Athlete Program. My pilot training start date is being pushed back, as I will be living in Colorado Springs, to train and hopefully qualify for the Olympic Trials at the Twin Cities marathon. Its going to take lots of hard work, but I'm ready for the challenge.
The Washington Post is reporting that $12M will be directed to repairs on the C&O Canal, and $5M to Rock Creek Park from the American Reinvestment and Recovery Act. Patrick/Billy... you can't leave DC now!
I was running on the treadmill after getting ART therapy treatment(great stuff) and turned on the TV. I put on the music video channel and watched what I think is a new M &M music video. He has lost weight and his anger is gone. The video has him acting goofy and wrapping with characters dressed in star trek costumes including the one and only Dr Dre. He makes sexual references to Sara Palin and others. Interesting career twist/turn for my rapping hero.
Turned to ESPN where I learned Garnet is out for the playoffs and so are the Celtics.
the ship moves forward.......................................................
i know i sound like an overbearing preacher at times but alas, its in the genes and non-negotiable. Bottom line is for all of you running real well, take heed and take days off, go to the massage table, and resist the temptation to keep running all of the time. Since you are all in peek shape, you will lose nothing by taking a few days off and letting the body totally recover/heal. you might not feel it yet, but all or microtears and damaged muscle incurred due to running is there.
cross train even if you are not injured.
don't wait to address injuries and fatigue once they have set in.
how does the saying go, the best healthcare is prevention.
1. I am meeting at the store on Saturday at 9am for a long run/workout with Patricks Murphy and Reaves...and others?
2. I apologize for the late notice, but I was hoping I could wrangle the team together for a meeting at Dean & Deluca's (the same coffee shop we met at last time) after the Saturday run so that we could go over our FALL race plans. We'll probably get there at/around 11am. Again, like last time, we can throw out what races we want to do and see if there are many similarities. We can also go over any "team things" we want to go over. Grievances, areas to improve, questions, comments, suggestions...threats (?). I also want to give the blog a makeover and would appreciate any input you might have on that front.
I understand it is Easter weekend, but next weekend is Boston and I want to meet before we get too far into spring (Army 10 miler has already sold out). If you're around, please come out for the run and the meeting.
3. I created a RESULTS tab on the calendar. I've done my best to add results into the spreadsheet, but would appreciate it if you could look it over and add/amend what I've started. I KNOW I've missed some of you.
4. Singlets. I am giving Patrick Murray and Dickson a singlet. Does anyone else need one?
The Cherry Blossom video is currently being edited. I should have asked this question in the past, but if anyone does NOT want to be featured in the video (due to a bad race or privacy concerns) please let me know.
Diego, seen here clean shaven and running his favorite race course, is now on his way back across the Atlantic. He will be missed. Like MacArthur (or "The Terminator"), Diego claims he "will be back" someday. Godspeed Diego!
GRC, my supply of sweet succulent home brew beer is running low, it is time again to do the spring batch. As a team bonding event pre-cherry blossom I will be boiling the wort this Saturday afternoon sometime around 3:00 PM. We of course will only be consuming non-alcoholic beverages in preparation for the big dance the next morning.
I live right across the Key bridge from the Georgetown store, let me know if you need further details/directions: firstname.lastname@example.org