I was amazed, looking back at my collection of Shamrock’n shirts. Four that I deserve (and one that I got out of the FF cheap training shirt bin). Is this really my fifth year running the race? Well, 2008 was my last marathon, 2009 IM AZ, 2010 was my rest year, and now it’s 2011. So this makes Shamrock’n #5. I was entirely untrained (just 80 or so miles run the whole year!), and completely expecting a >2 hour finish, but it was nice to kick off the year with the race that started me running.
The Race
I don’t really need to put a lot of detail in here. I wasn’t trained, so my run was just blech, I did fine for the first eight miles, and hit my first wall in a half at mile eight, but it wasn’t my worst time, and I felt good for the first half, so I still came in with 8:30s or so… better than I deserved.
One of the things to note on the race this year, is the new route. I heard a lot of complaints at how boring the route was, but those folks haven’t done anything like Ave of the Vines. The new route, going through downtown and out to the trail and Discover Park, had a lot of variety to keep the scenery changing. I preferred this route to the others, and thought it a great improvement from the “there and back” in West Sac.
A note… it’s now December, and I’m just realizing that this blog never got published. I’ve just signed up for Shamrock’n 2012, and look forward to doing this same course again!
This year, the family (with encouragement from my lovely wife), decided to return to a place of previous enjoyment for Diane, and participate in a Christmas morning run up in Meadow Vista, CA — the Cool Yule Jingle Jog. Everyone participated, even Tripp (passively).
The run, put together by running legend Gordon Ainsleigh, starts in a large park, makes its first leg up the roads (and uphill with about 200 feet of climb), then follows a canal for the second leg, and traverses back to the park for the third leg. It’s a beautiful route, and a great way to spend a Christmas morn.
JT, Jordan, and I started the run together, and by the first long hill, it was obvious that, though Jordan had spent the most time running recently, she wasn’t ready for altitude nor hills. Six minutes in, and already Jordan had to walk (at her last 5k, she made it all the way without walking once!) JT kept going, even though he was in old vans and jeans, and I sped up to let him know he could keep going, as long as he kept other runners in sight, while I accompanied Jordan through the rest of the run.
I count seventeen times that we slowed to a walk, so when we arrived at the finish line at 43 minutes, JT had beaten us with a 35 minute time! JT came in 11th overall in the run, and I think really enjoyed what he accomplished. Jordan and I finished with 13:20s as an average pace through the 3.35 miles. I took advantage of the long hill at the end to do some faster running, and otherwise enjoyed spending time, encouraging Jordan, and enjoying the cool mountain air.
I left the older two kids at the park with all of the adult participants, and ran back to meet Diane. A mile back, and I found her, just about to hit the big final hill. I was there to offer support in carrying Tripp, but as I expected, Diane wanted the pride of being able to carry Tripp the entire way. Damon seemed to be in a great mood, and Diane was doing great, so I walked with them in, only turning around to run the hill one more time.
In the end, I think we all had a great time, and it definitely was a rewarding and wonderful way to spend a Christmas morning!
What does two months of not training (or eleven, if I’m honest with myself), a good day, and a half marathon look like for me? Apparently a socially fun day with non-stellar, but acceptable results.
The Race
Fleet Feet has made minor changes to the course, year on year, and the improvements have always been for the better. This year’s course is near-identical to last years, with one notable exception: the run through old town was on the streets, not on the cobblestones. This little improvement removed the one primary annoyance, and made this course one of my favorites.
The first few miles were spent with Harry and Joy, slow to start being near the back of the wave one pack, moderate to continue, and overall quite social. At mile two, Harry and I left Joy behind, and at mile four, I left Harry to his recovery pace, and sped up a bit. Running into Alan Capps and KC from STC was a great bonus, and I spent the next six miles chatting with one or both of them, and enjoying the pace.
Prior to mile seven, I left Alan behind, only to hit a pit stop at the relay exchange point, and find myself right behind Alan and KC again. Alan and I talked for the next three miles, when it seemed he was ready to slow it down for the final stretch, and I was ready to push a little into the end. Whereas two years ago, that push, at almost the exact same spot with Harry, took me from low eights to sevens, this year, I went from high eights to low eights.
I don’t think I would have had nearly as good of a race, or nearly as much fun, had it not been for finding friends to run with. Thank you to my friends, for running with me, end enduring my endless talk. Thank you STC for building up groups to socialize with, my annual membership is well worth this benefit. And thank you to Fleet Feet for putting on my favorite area race of the year, the biggest in the area, and continually improving it.
My Friends
Joy, congratulations on such a great time! Just a few minutes behind me, and proof that training well really does help you improve. Carrie, congrats to you as well on a PR! Bill, you surprised me with your time, I had no idea that you still maintained such good times (7:37s!) and fitness, it’s great to see you out on a course where you don’t have to work, but can enjoy the time on the road.
And Diane, even though you didn’t get to see me race, it’s wonderful to have my family out there. Thank you very much for bringing all of the kids out to enjoy the time at the stadium, and to join me for post-race breakfast.
Josh would say that I’m revving up my excuse engine, but this one is fair. Since IMAZ, I haven’t spent my time training. Family time is busy, work hasn’t allowed my lunch time runs, and who wants to wake up at 5am during the cold, rainy winter? It’s been mostly by choice, and a lack of motivation, but I don’t want to miss Shamrock’n, so I’m running it!
Looking back at my time since late November, I’ve run less than twenty-two miles. That used to be my weekly number, not my three month total. So going into this race, I am expecting to perform my worst, but I really don’t care. I like the run, I’ve enjoyed my break, and perhaps this will serve as my springboard back into regular training.
I have to start again with a thank you. Thank you to my friends who support me enough to come out and cheer me on. Thank you to my training buddies who help me get to the race and succeed. And thank you to everyone who supports me in continuing with what has become one of my favorite things in life. I’m sorry you weren’t here, Amanda, for this second round and season kickoff, but I know you’ll be back running with us soon!
The race, in short, was awesome. The course was a bit different, but not horribly noticably so, the logistics seemed a bit cleaner (at least it took less time to park), and my performance was a PR, so I can’t complain!
I started the race pacing Harry. He said when we were starting that he had decided to try and keep up with me, and I was happy for it. I usually start at about a 7:45 and end at an 8:15, averaging 8s. With Harry there (and a bit tired, as he was), we started at 8:15s and kept that steady.
Where I’m normally fairly tired through an entire run, and having to think about my breathing and staying strong, I felt chatty, was smiling, and was generally having a great race! Every race I’ve done in the past has been a very solitary thing (excepting Clarksburg), so to have someone with me for 10, someone to keep my mind off things, and someone to chat with (or to, most of the time), was fun!
From about 6 on, Harry began struggling, and while he made it all the way out to 10 before he broke off, he just couldn’t keep up, and I wanted to keep my 8:15s at least. Let me cut to the end on Harry, he finished keeping up that 8:15 pace, and only had to take 20 steps, twice, at a walking pace to catch his breath, so PR to Harry, too! Now me, at that split point, I decided that I needed to burn through all of my extra stored up energy, and took those last three miles at a 7min pace, or so. I brought my 8:15 average down to 7:52 in three miles! I even got to sprint my last .1 miles, and loved every second of it. And now, I still feel fresh and ready to go! This was an awesome way to take a race.
Pacing the last three miles
Training Tidbits
I said earlier that I felt great afterwards. I still do. So looking back, I was interested to see what my effort level was. It felt like I kept a good, steady pace, but I always feel like that. So doing some heartrate comparisons… for CIM, I spent 20.4 miles, or 78% of the race in Zone 5. Something maybe okay for my “A” race, but probably a bit excessive for my overall health. This race, the one I’m feeling great in and did my best performance in, I stayed in Zone 4 for 9.3 miles, or 71% of the run. And did my performance slip? I did better on these 13.1 miles than I did on the first 13.1 at CIM, and I’m not in better shape, so I’d have to say that based on this single datapoint, keeping myself in Z4 seems to work pretty darned well for overall performance, and I know it’s better for my overall fitness, too!
I have to start this with the most amazing part of the race. Diane, Brandon, Mason, Damon, Mom, Kristi, Vincent, Dave, Amanda, Josh, Harry, and Sarah. You were all so amazing. I can’t believe how inspiring, supportive, caring, and wonderful you all were. Diane, you and your family, seeing me so many times on the race, and planning out such an amazing amount of support, I have never felt so honored in my life.
Josh and Harry, for making such a creative way of coming out and finding me, and for your impeccable timing. Amanda, for helping me see the finish line, and helping me forget my pain for that last half mile. Kristi, for coming out even when you hadn’t planned to, and to Mom, for giving up one of your favorite church days of the year to come support me. Vincent, for supporting all of the runners with water and GU2O, and for supporting me through my gear delivery. Dave, you’ve done this every year, and your unending support is awesome, thank you for the smile and the cheer. And Sarah, for fighting the traffic to celebrate with us afterwards. Thank you all. This has been a truly awesome experience, and so much of it is thanks to you.
Goals
My half marathon paces have been ~1:45, and I knew I needed to be a bit more conservative, so at the packet pickup, I picked up the 3:45 pacer bracelet, and expected to run with that group. I figured, if I slowed down, from 3:45, I could still beat my goal of sub 4:00, but I wasn’t going to be so arrogant to think that my half pace would be my full pace.
Then comes Sunday morning, and I don’t see the 3:45 pace team sign. The only one I spot are the 3:20 and the 3:30. Well, with my half pace being the 3:30, I figure I’ll run with that team and as I drop back, I’ll get passed by the 3:45 and hold on to that pace through the race.
Well, that didn’t work so well. Race day excitement kicked in, and I paced the 3:30 folk for the entire front half, and then slowed down to my own pace for the second half. So, long story short (since I’ll get into the details next), my goal was sub 4, my stretch goal 3:45, my half pace as a full was 3:30, and I finished with 3:43 and change! Below my stretch goal, and well below my goal. I’m thrilled, excited, and utterly flabbergasted by the time. I’m on such a high right now, I can’t even explain it.
Div Place
Place
13.1
Time
Pace
112/220
1494/4743
01:45:14
03:43:39
8:33 min/mi
The race
It’s not surprising that the wisdom of those who’ve gone before you can be so spot on. I have had so many people tell me about marathons, and describing the wall that most runners hit somewhere between mile 18 and 22, that when I found my pace dropping from the low 8s to all over the 9s, I wasn’t shocked. However, I never realized what a struggle, both physically and mentally, those last eight miles would be.
Somewhere around mile 13, my pace dropped from 8:00 to 8:30s. Not surprising to me at all, since the majority of my training peaks out at 13 miles. In fact, I’ve only done two runs exceeding that distance, a 15 mile run in August, and the Clarksburg 20 three weeks ago. So when my joints and muscles, at 13 miles, let themselves be known, it came as no surprise. I expected some of that, and I started out with a slightly aggressive pace, knowing that it was risky, but taking the chance at making my marathon pace the same as my half marathon pace.
At mile 18, as I said, that slight penalty became tremendous. It was like trying to run through water, my breathing hadn’t changed, my heartrate stayed steady, but my muscles were no longer cooperating. Every step was an effort. By mile 23, both of my calves and both hamstrings were cramped up. I spent every amount of effort I had trying to keep my muscles relaxed, or at least to prevent them from locking up completely. I was sure I was going to have to walk, but I knew that from the second I did, I would be struggling to make it forward, so I persisted, and never once walked the entire marathon. So I made my first half in ~1:45, and the second half in ~2:00, and I’m very pleased with the results.
The course
I have to say, I loved it. The net downhill, well, who can feel 300 feet in 26 miles? However, the relative flatness, the wide streets, running through areas I grew up in, areas I socialize in, and areas I’ve lived in, made the course amazing. I hate driving that far, and to think, I ran it. The day was beautiful, slightly windy, and slightly chilled, but I’ll take that any day over hot or rainy. The fact that two lanes of every road were given solely to the runners, and that a main artery of Sacramento is shut down to support the race is fantastic. Going through so many cities, supported by people yelling “Welcome to Carmichael!,” the local high school bands playing, local cheerleaders serving you water… it was great. I’ve never felt happier being here, nor more at home in my home town.
Post race
One of the biggest learnings from this, so far, is how impactful a full marathon is to my body. I’m sore. I don’t mean my muscles hurt a bit, but sore like I can barely walk up stairs, and hobble for the first fifty steps every time I stand up. Sore like my muscles still have tenseness in them any time I touch them. Sore like I haven’t been sore before. The only consolation is that every person at work who ran it is walking the same way I am, so I know I’m not alone.
I also have had a hard time eating. I’d think, after running 26.2 miles, I’d be famished. Instead, I could barely finish half a gardenburger, a few onion rings, and a few chips. I ate six or eight 200 Calorie meals Sunday, trying starches, fruits, veggies, juices… anything after the race. I had the same issue Monday. It wasn’t until Monday lunch that I really ate anything substantial, and that was only because I forced myself to eat a calorie dense meal at Panda Express. Nothing I really wanted to do, but I could tell I was at a calorie deficit, and needed something in my body. Even now, I still don’t seem to want to take in calories, even though I know I’m still short. I haven’t lost any weight, and I’ve been a drinking a lot of water, but I’m just struggling to get in enough calories.
Anyway, this is more than long enough. But I have to say once again, I loved the race, and look forward to doing it with my friends next year.
This will be proportionately written to the size of the race… short. The run is primarily a fund raiser, and as a 5k on a day off for most people, it’s pretty big. 20k people big, in fact. It’s amazing that people can’t listen, and don’t pay any attention to the signs, like people with strollers and with their little kids lined up in the 7min pace section. For how big the race was, it didn’t seem too bad at all, though I was near the front-ish, so that didn’t really affect me too much.
Anyway, my race went well. This was actually my first 5k, so I wasn’t sure how my pacing would go, but I got 7s, which I’m very happy with. Harry got sub 8s, Mark sub 9s, and Josh sub 10s, so I feel we all did pretty darned well. Other than that, there’s not much to say. Three miles is pretty darned short for a run, but we jogged in three miles to get there, and jogged and walked back, so it was altogether a fun way to start Thanksgiving morning, and a lot more worthwhile selflessly donating time and money instead of selfishly eating.
The triathlete training bible talks a lot about different type of races. “A” races being the big one or two you train for in the year, “B” races being ones you put effort into, but don’t push and train to the edge, and “C” races being those that you do, just as part of training, and just to do. No pushing, no risk, you’re just there because you love to race. That’s what Clarksburg was to me; a chance to do a 20 mile, pre-marathon, typical Sunday training run. In that light, I got exactly what I wanted out of the run, I finished, I had good times with a friend, I accomplished some speed work I never thought myself capable of, and I loved it. As a bellwether to my CIM success, all signs point to positive. Yay me!
The Course
Let me just say, this is what was meant by “Avenue of the Vines,” not the “Bovines” event. The course was beautiful, the day was perfect, I couldn’t have asked for better run conditions. The course meandered through the streets of Clarksburg, a small town just along the river, south of Sacramento. Parts of the run went through wineries, parts through country roads, parts along the levy above the river tributary. It was amazing, quaint, and perfect. In a heartbeat, I’d do this run again.
The Run
I usually title this part, “The Race,” but since I wasn’t really racing, I’m just going to call it the run. As a training run, I didn’t push myself at all. I told Harry when I was trying to get him to do this (which he had a good excuse for missing, being in Oregon),
that I wouldn’t race it, but would rather run alongside him the whole time. Well, Harry didn’t show, but Amanda did! So, I extended the same idea over to running with Amanda, and we did the first 15 miles of Clarksburg together, chatting, keeping our minds off of injuries, and just enjoying the beautiful course. Thanks, Amanda! I would rather run with friends any day, and it’s friends who’ve helped me get to where I am today.
So anyway, the first fifteen miles were pretty mild. We paced in the low 9s to start, but as injuries and a week of sickness began to catch up with Amanda (I still can’t believe she ran twenty miles after being sick all week long), our pace slowed down to the mid 10s. Around mile ten, I forewarned Amanda that I might take off around mile fifteen, depending on how we were doing. Well, right at fifteen, Amanda’s injuries really started to get to her, our pace was down to about 11s, and I felt the need to push myself a little more. So I took off for the last five miles… and it was awesome.
For the last five miles, I was running (depending on headwinds) between 6:50s and 8:20s. I would have never thought that, after fifteen miles (my longest run ever at that point), I could kick it up to run sub 8s. Frank, at mile 18 or so, told my that I could catch up with Hiroshi, and try I did. Just thirty seconds, he said, and at the 400 meter mark, I saw Hiroshi ahead. His pace was slower than mine, and I thought I had him, but that 400m mark put a fire under his feet and he sped up, leaving me to come in just a few seconds behind him. It was a nice push to bump up my speed just a little more, and I had a great time doing it.
If you were to ask TBF coach Dan Foster about fueling, there’d be a quick answer, almost a mantra: early and often. After this week, I can totally agree with that, not even just on the performance of the day, but on its affect on subsequent days.
Sunday, I raced the 7th annual Lake Natoma Four Bridges Half Marathon (see below), and did fine, but raced that as a training run, not as a real race. Two days later, I ran 7.5 miles with Harry, and really struggled. Our pacing was ~9:20, and I was the driver of that. At mile 1, I was already gu’ing (or in my case, Hammer Gel). By mile 3.5, I felt like I’d run 8 already. By mile 6, I was exhausted, and it was taking everything I had to keep going. If I can’t do 28 miles in a week, how am I supposed to do 26.2 in one day?!
In retrospect, I believe it to be 100% a fueling issue. Monday night, I did a weights workout, then went to bed. Tuesday morning, I did 30 minutes of cardio on a bike, a weights workout, and then a workout with my PT. Throughout the day, I ate about 1500 calories of food, then went on the 7.5 mile run. I was already in a deficit before I even started the run…
And the big lesson of the week was this: for the two days following it, I was tired, exhausted, and felt ill — all from exercising on a heavy deficit. So when I think “early and often,” I need to think beyond just that day, but realize that failing to do so can knock me out for a couple days. Not only does that undo the work I did by working out unfueled, but it sets me back. So early and often needs to apply to my every day life — plan out my workouts, eat for success, and stick to the plan.
Out on the home turf, the course is beautiful, the run lightly challenging, the logistics well executed, and the weather and timing were perfect. While my performance might not have been superb, the course definitely met and exceeded my expectations. Would I do this run again? Absolutely. Will I beat my time next year? I better!
Pre-race
Friday night, I had my first Master’s swim class. Now, that’s something for my training logs, not here, but it definitely affected my pre-race readiness; my calves cramped up badly in the kicking drills, and by Saturday morning for my warmup jog, they were still hurting. Sunday, as I got ready to run 4B, I could still feel the pain inside my calves. Not the right way to start a run.
Harry told me ahead of time that he wasn’t going to be making the run, but I was still expecting Amanda. Looking around, I did run into Mark E, a few STC fellows (Frank, Hiroshi, good to see you both!), and Micki and Paige, but by start time, I was alone. Oh well, I was here to train, and train I shall do!
The Course
Beautiful, scenic, hilly… altogether a great location, which is why it’s a great place to train. The mile markers were amazing, 25 foot tall poles with large banners. The new experiences on a course like this? Not being able to see the people beyond right in front of you, and not seeing the mile markers until your on them. And the worst of that, not seeing the next water station… which has big gu timing impact.
Thankfully Micki warned me ahead of time to save some energy for the last mile, or I’m not sure I would have been ready for such a long uphill, but as the announcer said as I sprinted across the finish line, I saved too much. For anyone doing this, the last half mile or so is all uphill, from the lake level up to Natomas St, and not the gradual version that you have during the start. A few switchbacks, and a steeper ascent, and you’re quite glad you’re done after that.
My Race
I underperformed compared to my last two races, but I didn’t taper off in prep (10.5 miles on Tuesday, a Master’s swim on Friday, and five miles the day before), and I didn’t push myself to the limits, so I’m not disappointed. In fact, I got exactly what I expected out of the race; a little worse than my normal, but not horrible. And considering the knee injury, the hills, and my cramped calves, I probably performed better than previous races.
I tried using Clif Cran-Razz electrolyte drink in my water bottle instead of water, and I believe I’ll go back to the basics. Electrolyte tabs, Hammer Gel, and pure water for my personal stock of fuel. I’m still not comfortable sticking to
race-supplied water, even though that seems the norm. I like to fuel when I need it, and to take gel, that means having my own water. For this race, not being able to see the water stops ahead, and thus gu in time to finish before the stop, that was probably a good thing.
