Tuesday, February 20, 2018

Hansons Marathon Method & CIM Post-Mortem

First, I want to say "HI!" to Rabbits' Guy. Hope you are all doing well! I'm always excited when I see a comment from you :)

I tried to do lots of blog reading about Hansons before I took the plunge so I thought I would post my  own thoughts.  If you're seriously interested in Hansons I recommend you get a copy of the book as it goes through a lot of the thought process behind the training.  Hansons is probably most known for its 16 mile long run.  I think because of this people think the plan is easy.  It is not easy.  It's been a few years since I trained seriously for a marathon but I felt as though Hansons was a lot more intense than anything I had done in the past.

The basic premise for Hansons is something they call cumulative fatigue.  You never really get to rest your legs so you teach them to run when they are tired.  They say the 16 mile long run simulates the last 16 miles of the race while other plans have you running the first 20.

The Plan

There are three major workouts a week which are called "something of substance" (SOS) runs:
1. "Speed" which is traditional interval work. This day later transitions to "Strength" which has you doing 6 miles of slightly faster than goal pace running in variable chunks.
2. "Tempo" which for Hansons is extended work at marathon goal pace.
3. "Long Run" which for Hansons is not done at your slow easy pace.  They prescribe them to be done at basically the faster side of easy.
It is a 6 day a week plan so the other days you run easy.

Beginner vs. Advanced

As I noted in my previous post I attempted to do the Advanced plan in late 2016 but got injured halfway through.  I stepped down to the beginner plan for CIM.  I think that "advanced" and "beginner" are a little misleading.  Hansons overall is not a beginner marathon training program.  They also have a "just finish" plan which I would liken more to your typical first marathon training plan. Plenty of people run very fast times off of the beginner plan. The main difference between beginner and advanced is that the mileage for the advanced plan is higher and there are more weeks of SOS runs.

The one thing I did not like about the beginner plan is that the first five weeks has very low mileage and no SOS runs.  I don't mind the lack of SOS runs, but the low mileage seems a rather poor start to a marathon training plan.  Week 2 has you running 15 miles total.  I sort of did my own thing instead of following the first 5 weeks of the plan as I was already running more base mileage. Week 6 you jump to not only speed and tempo runs but you also jump up to 6 days of running.  As I noted in my CIM race report it was a bit of a rough transition for me.  I did a few weeks of introducing some very basic speed back into my routine before week 6 came around, but it was still a bit of a shock to my system that took a few weeks to adjust into.  There was another dubious jump in the plan between weeks 8 and 9, but I survived that okay so it ended up being more mental than physical.

When I did the advanced plan the increases seemed much more incremental and sensible. If you have a good base of 40ish miles I don't think the advanced plan is as much of a shock to your system. Having done the first half of both plans it almost feels as if the beginner plan starts you off easier but then has to make much larger jumps at a time to sort of catch up to the advanced plan. By the end of the plan the SOS runs are identical between advanced and beginner plans. The easy day runs are a couple of miles shorter per day in the beginner plan (hence the overall less mileage even though the SOS days become identical as the plan goes on).

That said, if I ever did it again I would choose the advanced plan and decide if I wanted to maybe step down the easy day run lengths a click. So sort of a hybrid of advanced and beginner. I'd also consider doing an 18 or even 20 miler if I could run it at a pace that keeps it under the Hansons 3-hour as the longest run length rule.

Why it was a good fit for me

If you take a look at my race PRs, you'll see my 5K and 10K PRs do no line up with my marathon and half PRs.  My 10K PR pace is slower than my half or marathon PR pace.  I haven't spent a lot of time training for shorter distances because frankly I don't like running at that end of fast.  I think that is why Hansons ended up appealing to me.  Even the 400m repeats are done at only 10K pace (which for me feels sort of crazy fast on any day) and by the last half of the plan you are doing only marathon pace or marathon pace minus 10 sec/mile which is a very safe place for speed haters like myself. So in that regard this plan definitely catered to my strengths.

I'm the type of person who orders the same thing at a restaurant every single time. I thrive on consistency and predictability.  The workouts for Hansons are very similar week to week, just progressing a bit on the distance of the hard stuff.  I loved this about the plan. It was great for my confidence to see how I could run farther each week at a certain pace during the Speed segment.  It was easy to tell myself, "Okay, you did that pace for 8 miles last week, what is one more mile this week?" when the Tempos bumped up.

If you spend any amount of time chatting with Hansons runners they will talk about how taking the easy days EASY is so important.  I think this probably true of any training plan.  However this point was driven home to me with Hansons and very much appeals to the type of runner I am.  I love to run easy and default to the slow end of easy on any day without a specified pace.  I know some people have a hard time running slow but I am definitely not one of those people.

I'm a member of a couple of Hansons online groups and so many people post saying, "Oh my goodness, I can't run as slow as the book says I am supposed to run on easy days!"  A) I have no understanding of how this could be a problem and B) everyone always responds with, "don't worry eventually you'll slow down from the cumulative fatigue," if the true answer isn't C) maybe your goal time is too slow for you.

I can say from my own personal experience B is totally true.  Pre-Hansons when my legs were fresher my easy pace runs were 9:40s.  By the end of the plan I was running very close (over or under) to 11:00 pace on easy days which sounds alarmingly slow to even myself.  But the other three days a week I was nailing all my SOS runs so I didn't let it bother me.  I think if you have a hard time running truly slowly on easy days Hansons may be a little tough to swallow.

Did it work?

As far as my performance at CIM vs. how training went, I took the most stock in how I did during my weekly tempo run.  In the beginner plan you start with 5 miles at goal pace and over the weeks it slowly increases to 10 miles.  The tempo portion is sandwiched by a warm-up/cool-down which I usually did 1-1.5 miles.  So my 10 mile tempo run was a 13 mile run with the middle 10 miles at goal pace.  You'll recall I had a less aggressive goal when I started out (was originally hoping to run sub-9:00 for CIM).

Here's how my pace for the tempo portion of my run shook out over the course of training:
5 miles  8:58
5 miles  8:58
5 miles  8:44
8 miles  8:44
8 miles  8:44
8 miles  8:38
9 miles  8:41
9 miles  8:39
9 miles  8:38
9 miles  8:37 (I had added in a buffer week for injury/life which I didn't need so had an extra week)
10 miles 8:37.8
10 miles 8:37.8
10 miles 8:35.7

When I looked at the above info I settled on 8:44 as my goal pace (which was revised to 8:43 to help ensure a sub-3:50 finish).  I didn't start training at 8:44 so I'm not entirely sure how to assess whether or not holding that pace at CIM was a success or not.  One could argue maybe I was capable of 8:40 pace which may or may not have panned out (I'm thinking not, but who knows).  Someone once told me the pace you put down your last 10 mile tempo was pretty indicative of performance on race day in which case I utterly underperformed (I think I was wise enough to not get greedy/silly and to see that 8:36 pace wasn't going to happen). I should note I tried to be really cognizant not to race these tempo runs.  After the first 4 runs I changed my goal tempo pace from 8:58 to 8:44 and I was always trying to hit 8:44 on subsequent runs.

That's the tricky thing with marathon training. Your fitness improves over the course of training but that doesn't mean your goal needs to quicken.  I started the training cycle off at a pretty poor fitness level for myself and saw major gains which made goal pace setting a little harder.  I would be very curious to do another round of Hansons with a better feel for my current fitness and train for a time consistently the whole cycle to see how that worked. The plan is designed for you to pick a goal pace in the beginning and to stick with it the whole training cycle.

One thing I questioned during training was that the tempo run pace (which remember is goal marathon pace) never felt the way I assume marathon pace should feel.  I was working to keep the pace every single week.  I think a pace you want to hold for 26.2 miles shouldn't feel too challenging for say, 8 miles.  Other people using the training method would say that the tempo run simulates the last 10 miles and after running a marathon using Hansons I agree.  On race day goal pace did NOT feel the way it felt during the training runs.  It was a working pace but not hard the first 16 miles.  I was definitely working the last 10, but as others said you channel your 10 mile tempos and dig deep to get the race finished.  So the cumulative fatigue really does make everything seem harder and teaches you to run on tired legs.

My two faster marathons were done with a Brad Hudson plan where I ran three 20+ milers during the training cycle. It's a little bit of comparing apples to oranges as I had a much stronger base going into the Hudson training cycles and therefore obviously felt a bit stronger the whole cycle.  But I think if you truly detest 20 milers Hansons is a great answer.  The Hudson plan had an "easy 23 miles" which seemed to take forever.  Hansons is 16 miles at the faster end of easy (which for me felt like a pace I had to work for, but it wasn't hard to keep) and this made the run go by much faster both mentally and time-wise. I'm going to say my official stance on this is that it is probably in your interest to run farther than 16 if you can tolerate it physically, but it may not be entirely necessary. I should in full disclosure also state the last time I did Hudsons I got a PR and also a stress fracture so the claim Hansons has that people get injured less on their plan may have some merit.

Another aspect of Hansons is that there are no true cutback weeks.  The tempo length only increases or holds steady.  There is a slight decrease in mileage every other week by virtue of the fact that the long run is done only every other week.  However weeks without the long run the length of the easy runs increases so you don't really feel as if you're getting a huge break.  I might have run 3 miles less a week I didn't do a long run versus a week that I did.  Even the effort doesn't truly peak as the hardest strength workout occurs during a 9 mile tempo week and not a 10 mile tempo week.  The whole plan just feels sort of consistent.

My weekly mileage this training cycle.  Weekly totals in red.

Hansons also has an almost non-existent taper. You don't get a decrease in mileage/effort until 7 days before the race.  I had one day less between my last SOS workout and race day because I shifted all the run days one day to accommodate what day of the week worked better for me to do certain types of runs. I actually asked Luke Humphrey about this who said that one day wasn't a big deal.  But if I had to do it over again I would have shifted my last SOS day back to where it belonged to have an extra day to recover from hard efforts.  I only didn't do this because it would have meant doing my last 13 mile tempo run the morning of Thanksgiving which I would have had to do very early in order to get to the Turkey Trot the rest of my family participated in on time. And I decided that a few hours extra sleep and being able to fully stretch and recover post-run equaled or trumped one extra day of recovery.

While I was running CIM I had the distinct feeling the last 3 miles that my entire race was spiraling downhill.  It was really rough to keep the pace and I felt certain that the lack of 20 milers was catching up to my poor legs which must be in shock.  I just remember that average pace ticking up from 8:43 to 8:44 in the last miles and it made me feel defeated.  Obviously I met my goal and I was truly over-the-moon with my result, but while running the last 5K I had a different gut reaction to what was happening.  If you look at my actual paces though, the race looks pretty good:

I have my Garmin set to record splits every 0.5 miles:
8:58 (refill water bottle)

The splits are all over the place because of the rolling terrain but I was really surprised when I looked at the numbers.  That last full mile was my slowest, but it wasn't as much of a crash and burn deceleration as I felt I was going through at the time. I think Hansons really gave me a very solid race.

Official stats, very nearly even split race.

This plan didn't get me into the best shape of my life, but that wouldn't have been a realistic goal given where I started fitness-wise.  I do think the fact it took me from doing 2 mile easy runs every other day in June to my third fastest marathon six months later is very impressive.  I am curious what the advanced plan could do with a stronger starting base.  I wouldn't hesitate to endorse or to use Hansons again in the future.

That said, after a lot of soul searching I decided to not use Hansons for my next marathon.  My big goal for 2018 and beyond is to qualify for the Boston Marathon.  I'm running Big Sur for mainly funsies in April then wanted to work on speed before starting up marathon training for CIM in December.

I wanted to bring a coach on board for many reasons and the idea of bringing a Hansons coach to the table didn't seem to make a lot of sense.  I could be totally wrong, but my perception of Hansons coaching is that they pull you a plan from a bunch of pre-fabricated plans. I am sure they adjust things as needed, but it doesn't seem to have the level of personalization of other coaching offerings (and it is pricey when you consider this, probably because Hansons Running takes a cut of the profits before the rest trickles down to the actual coach).  I was happy with Hansons but I also didn't want to pigeonhole myself into one training philosophy for an entire year.  The coach I am working with is familiar with Hansons and said she would be happy to discuss incorporating elements I enjoyed from Hansons. That was all I needed to hear to put the "Hansons coach vs. non-Hansons coach" debate in my head to rest.

Sunday, January 28, 2018

California International Marathon

Marathon #44:

After Big Sur I took 4 weeks off from running.  I wasn't going to take such an extended break but Meb tweeted about how he took 4 weeks off from Boston and I figured if Meb could rest for 4 weeks, I could (and should), too.  I needed that time to really settle the funk out of my left ankle and that bowl-dropping incident on top of my left foot appreciated the extra down time as well.

I went on a 2 mile run after those 4 weeks off and thought I was going to pass out. I was running easy and practically seeing stars at the end of the run. I lose fitness so quickly. But my ankle was behaving and I was excited to be able to get back to training and to be able to increase more sensibly this time around.

I targeted CIM at the end of the year as my next race.  My main goal was to get through a training cycle and not get injured.  I had been training really hard and was running really well last fall for Modesto when the peroneal tendinitis sidelined me and I was determined that wouldn't happen again. I decided it would be nice to target a finish time which was challenging in the sense that I had to do some speed work and really train but not so challenging that I was running at my limit in training.

When I was training for Modesto my long run pace with Hansons was 8:58.  Hansons long runs are supposed to be done at the faster end of your easy.  That pace ended up being one I had to monitor and push a little, but it wasn't excruciating.  When I was training that pace felt like one I was fairly certain I could hold over a marathon distance and not feel like it was terribly difficult.  So I decided I would target sub-9:00 as my goal pace for CIM. For reference, the Modesto cycle which had 8:58 as a long run pace my goal marathon pace work had been done at 8:16.

There was a bit of a problem with this thinking, though.  When I started training for Modesto I was in pretty good shape coming off of my Humboldt Half training cycle where I was routinely running 6 miles in the low 8:00s.  So while sliding goal pace from 8:16 to 8:58 sounded like taking it easier, coming off of a 4 week lay-off after months of sub-par running meant 8:58 did not feel as easy as it did the year before.  Duh, RoadBunner.

I also decided to step it down from the Advanced Hansons plan I had followed last year to the Beginner Hansons plan.  Mainly there is less weekly mileage in the Beginner plan but there is also a few less weeks of speed work in the early weeks.  The Beginner Hansons plan is certainly not a beginner marathon training program, however, and I knew it would be plenty challenging.

The first few weeks on the program were pretty tough.  I bumped to 6 days a week of runs and started throwing in specific pace work twice a week.  The first few weeks of training I felt like I got hit by a train. My legs were so heavy on easy days, it was really hard to hit goal paces and I was extremely tired all the time.  But after a few weeks my body got with the program and things started clicking.

I'll do a post on Hansons later so won't get into the gritty details of that in this post.

I had a solid training cycle. I hit all my goal paces for every workout. I missed one 8 mile easy run but otherwise got every single run on the plan done. There were some terrible fires north of San Francisco during this training cycle and I moved a few runs onto the treadmill.  I usually never run on the treadmill but I even did one of my 16 milers on the 'mill.  Early on I had targeted 8:55 as my goal pace and as the weeks went by I started to naturally run 8:44s for those runs.  By the end I was doing 8:38s give or take for goal pace runs.

I realized that a sub-9 goal pace for the pace was highly doable and I started to readjust my goal.  I enjoyed Hansons a lot and another goal for CIM was to assess how I liked their training plan. I was thinking of hiring a Hansons coach for 2018 if the plan worked well for me.  I waffled a bit between wanting to have a strong and more conservative result (the original goal) versus running to what I thought was my current ability. I thought about it, and if I didn't run CIM to the best of my ability how would I know Hansons worked?

So after some thinking I pegged 8:44 as my goal pace for the race.  I plugged this into my pace calculator.  The last time I ran this race my Garmin registered 26.33 miles so I put 8:44 pace for 26.33 miles and realized that it was cutting it really close to a sub 3:50, especially if I ran something longer than 26.33 (I ran that year with a pace group whose leaders were aware of turns and set us up well for running the tangents). These arbitrary time goals are such fun. Wouldn't everyone prefer running a 3:4X vs a 3:5X? So like a sucker for the $X.99 pricing I decided 8:43 pace on my Garmin with the goal of a sub 3:50 finish was the goal of the day.

Calculations I made the night before the race. 8:44 pace JUST barely gets it, shoot for 8:43 to be safe.

I had decided to make this a solo trip, telling the husband months ago I wasn't going for a PR or anything so it wasn't a big deal. At the time I didn't think I was even going to be truly racing it, just running a little harder than easy but not hard.  When I switched gears to racing it I sort of wished I had my support crew coming to Sacramento with me, but it was too late for my husband to take off work the day before the race.

I got up to Sacramento, was able to check into my hotel early, and went to the expo to get my stuff.  My hotel was a relatively short walk to the expo which was really convenient.  I bought a severely overpriced race-branded Headsweats hat I had been coveting during training.

I figured the pasta joints would all be hammered so I had the brilliant idea of ordering take-out.  I called Paesanos and ordered a spaghetti with meatballs for pick-up.  They said 10-15 minutes.  I hopped in the car and lucked into an amazingly close parking spot.  The entire sidewalk was jammed with people waiting but I bypassed that noise and was told to go to the bar.  This is going just swimmingly! I was brilliant for thinking of this option. Got to the bar and told the bartender my order, he rang me up then said, "I'll bring you your order out when it's ready."  When he said this, my heart sank and I just knew it was going downhill.  In his defense he was really swamped and didn't stop working for a second the next 30 minutes I stood there annoyed that I was standing when I should be lounging in my hotel room.

There were eventually two take out orders on the back counter and he was even pouring drinks right over them every now and then.  Some tall men had gotten in front of me at the bar so I wasn't able to get anyone's attention. I finally got another bartender's eye and told him the situation.  He went to check and lo and behold my order was right there in one of the bags that had been sitting there for at least 20 minutes. Bah!  The food ended up being good, though, and I'd eat there again.

I had a nice night watching TV and lounging in bed.  The days leading up until the race I started to get a little nervous.  It had been a long time since I ran a marathon for a time goal.  I hadn't raced a marathon since the end of 2012. It had been a long time since I made a marathon hurt.  I was excited but I was also scared.  There's a fair bit of suffering usually when you're pushing for a time goal and I was trying to mentally wrap my brain around that type of effort.  Devon Yanko posted a blog for Oiselle entitled, "Do Not Open Until Race Day - CIM." It is the perfect read before a hard-effort race.  My favorite part: "We know there will be pain. We know it will be hard. But what I want you to also remember is that there is huge capacity for joy, for bravery."

All of that rung true for what I wanted out of this race.  I wanted to push myself to run the best I could but I also wanted to celebrate that I had made it to this starting line injury free.

The night before I set my alarm for 4:30 thinking the busses left at 5:30 am.  When I woke up at 4:30 I looked at Instagram and noticed one of my IG friends had posted an IG story from the shuttle bus pick-up.  Why in the world was he there an hour early?  Then the slow realization that I had it all wrong and the busses left at 5 am, not 5:30.  Gah.  I knew it would take a long time to load all the runners so not a huge deal, but didn't have as leisurely a morning getting ready as I had planned.

Usually when you stay at a hotel within walking distance of the shuttle pick-up there are loads of runners leaving the hotel when you head out.  When I got downstairs there was not one other runner in the lobby.  I started walking to the shuttle bus stop and not one other runner was out on the streets. I started to get a little nervous. Finally two other runners emerged from the darkness and as we got closer I saw the massive line of busses and runners and knew it was okay.

A comment here on the weather. I had a hard time deciding what to wear. I used to default to a singlet when racing but I had done all my goal pace runs in long sleeve shirts and it was shaping up to be colder at CIM than SF during training. In the end I went with the singlet for speedy vibes.  I had debated about arm warmers but had decided not to wear them. It was 100% the right call. It was supposed to be in the high 40s and it felt like it was in the mid 50s when I hopped on the bus.  It was colder up in Folsom, but even then it was chilly, not cold.

I got on a bus after about a 10-15 minute wait. The bus driver was very awake and peppy and gave us a safety talk about the bus.  First the exits, then the safety glass we could kick out, then the deal about the emergency brake up front which we could pull and bus would come to a gentle stop.  Uh.... Not sure I want to be in a situation where she wasn't the one pulling the emergency brake.  It was a little disconcerting. I think the race required it because she had someone outside the bus sign off that she had given us the talk.

We drove up to the start and while it wasn't a short drive, it was a much faster drive on the freeway vs. the windy road you take to get to the Big Sur start.  There was a beautiful full moon out. When we got to the start area another volunteer got on the bus and gave us the lay of the land. Portapotties that way, bag check this way, the start over there.  It was very helpful.  She also said we were welcome to stay on the busses as long as possible.  I think this is the only race that has this awesome perk.

I ate two honey stingers pre-race while on the bus. I did a little something different with my fueling this race. Typically I'll consume 4 gels on-course (5, 10, 15, 20 miles roughly).  For this race I had one gel pre-race right before the gun fired and then again at 5, 9, 13, 17, and 21. I'm not sure if the extra fuel had any positive effect, but I don't think it had any negative effect (at least while running, my tummy was sort of grumbly the rest of the afternoon after lunch).

After a while I figured I should head out of the bus to hit the portapotties.  The lines weren't bad at all.  Then I decided since it was chilly but not COLD I'd check my throwaways so I could use them again.  I figured I could muster shivering for 10 minutes.

This race doesn't have any controlled corrals but I lined up in-between the 3:52 pacer and the 3:42 pacer.  When the race started I realized that people had been released from both sides of the road. I was completely oblivious to the fact that there had been two sides of the road open.  The start felt congested and I had a hard time getting to my goal pace. I was passed very early on by the 3:52 pace group but I let them go.

A man running by me remarked to his friend that the "biggest hill was at mile 2."  There was a right turn and an immediate uphill grade. I'd say it was probably the steepest grade hill of the course but I'm not sure I'd consider it the biggest hill as it was fairly short and so early in the race it feels like a blip.

My average pace was above goal early on and I started putting my head down to work to get it where it should be.  I tended to run in the middle of the road and was very cognizant of the reflectors so as not to twist an ankle or trip.

I could see the 3:52 pace group up ahead.  Sometimes they opened up quite a bit of distance on me.  Like at Big Sur it was frustrating because as I settled into goal pace I didn't understand why I wasn't gaining on them.  I know pace groups are human and who knows what pace they are actually holding. But it plays with your mind a bit when you see a finish time slower than your goal up ahead in the distance (and I also knew I started in front of them).

Eventually I did come up behind the 3:52 but the pace I was moving at wasn't taking me in front of them.  A few people running by me were commenting that the pace group seemed to be going too fast which made me feel a little better.  "Well, the people who lead the groups are capable of going much faster so it's hard for them to run the slower time," a woman by me said to her friends.  Then they shouldn't be leading a pace group, I thought!

 I disliked feeling so boxed in and on a downhill portion I stepped on the gas and passed the pace group. I never saw them again.  I really dislike running in tight spaces with people and once the group was behind me, I felt like the road opened up and I felt so good. I think I passed them around mile 10.

On my Garmin I had current lap pace as the largest shown field on top, and then average pace and last lap pace on the bottom. I don't bother showing distance during time-goal races because the distances never match up and it just makes me angry.  The mile markers are all I need to know where I am on course.  I don't think this has ever happened to me before, but it was wonderful:  I thought I was coming up to mile 10 and SURPRISE! it turned out to be mile 11.  Best feeling ever. And it also shows how focused I get during time-goal races on the actual in the moment effort vs. the overall race.

One thing I changed up for race day was the water bottle I used.  I wear an Orange Mud HydraQuiver single barrel on every single one of my runs unless I am stroller running. In an attempt to decrease plastic exposure I've been running with a stainless steel water bottle the last few years.  I actually really like it because it is a bit taller than most plastic bottles and has a ring on the lid that makes it easier to grab out of the Orange Mud pack.  I always lament the fact that I am packing so much extra weight between the bottle and the water on race day.  My water strategy for race efforts is always to carry my own liquids. I don't slow or stop at aid stations unless I need to refill the bottle or supplement the water I am carrying.  I'm not sure if the extra weight or slowing to drink at aid stations costs me more time over the long run.  But I train carrying water and so am used to the luxury of drinking on demand so I continue to race this way.

My usual bottle on the left, bottle I used for the race on the right.  And I did actually weigh the two before deciding if the change-up was worth the hassle. Spoiler: Stainless steel weighs a lot more than plastic.

If I'm not pushing the pace I'll often run with a smaller bottle but for race efforts I carry a big bottle to minimize the number of times I need to refill.  The stainless steel bottle is heavier than a plastic one so I decided to use a plastic one on race day to cut down on weight.  I did not do a practice run with the plastic bottle and the first time I reached back for some water had a brief moment of panic when I thought I couldn't reach the shorter bottle.  The plastic bottle was also wider and did not have a ring I could grab on the lid like my stainless steel bottle.  So I had to both reach around a little more and grasp much more firmly with my hand to get the thing out.  But after the first few grabs I had it figured out.

I want to take a moment to comment on how I felt during the race.  Hansons has you doing weekly runs of extended marathon pace effort.  It was always a challenge to hold that pace for the distance. I was working every single week during those marathon pace runs.  As I previously mentioned, the long run for Hansons is done at the faster end of easy.  This was a pace I had to concentrate on working a little, but it was very comfortable and a fun level of exertion.  On race day my goal pace felt like my long run pace had during training.  I remember when I hit mile 11 I thought about all those horribly challenging 10 mile runs of marathon pace and I marveled at how I had just completed one of those and then some and still felt so fresh.  Taper and training magic.

Best sign I saw at the race:  "At least you aren't at work"  And yes, I thought about it and the discomfort and decided that yes, at least I wasn't at work. Ha ha.

I knew about it going in because I have told people myself that CIM has constant, unrelenting rollers for the majority of the race.  But man, they still made me angry. Up and down and up and down. I found this made it sort of hard for me to judge my pace.  Should I ease-up on the ups and allow myself to speed up on the downs?  But then my lap pace for that downhill segment seemed way too fast so should I slow down there? My average pace was pretty dead-on the entire race but I am so used to honing in on current lap pace and making that "right" and it was difficult with the ups and downs.  My Garmin clocked a 666 foot elevation gain (though there is a 994 foot elevation loss) which is close to the elevation gain seen in two loops of Golden Gate Park.  I do not consider Golden Gate Park flat.

I'll note this for myself but there was an especially long gradual uphill grade which made me irrationally angry around 14-15.  My water bottle was close to empty after the half and I pulled over at a water stop to get a refill.  Luckily a volunteer with a pitcher saw me running up to the table with my water bottle sans top in my hand and she very quickly topped me off.  I so appreciate not losing time refilling my bottle. Those steps to and away from her were the only walking steps I took the whole race.

I hit 16 miles and thought about how I hadn't run farther than this in training.  I still felt decent and just kept plugging away.  Overall I'd say the pace started to feel like work at about 18 miles and got HARD at 23.  At one point I thought for sure I had missed the mile 24 mile marker. I thought maybe like at mile 10/11 I would magically hit the mile 25 marker and it would all make sense.  But no, that mile just felt like it was 1.5 miles long.

Those last three miles were pretty rough.  My average pace which I had hoped to keep at 8:43 crept up to 8:44 on my Garmin. I started to feel like my lack of 20 milers was catching up to my poor legs. My internal monologue the last three miles was pretty much, "Oh my god, where's the finish?  Oh my god, where's the finish? Oh my god, where's the mile marker?  Oh my god, this is the longest mile ever!" When my average pace crept up a second I thought about how I have big time goals in the future and how quickly those slip away in the final miles. I also thought about how in those moments you don't even care about the finish time and just want to finish.  Finally, we took the last turns to the finish and I kicked it up as much as I could down the straightaway and crossed with a time of 3:49:58.  I squeaked under my goal time by 2 seconds!

The night before the race I reread the race reports for my last three or four marathon PRs and a common theme was that I almost hurled coming down to or after the finish.  Not to disappoint, I walked over to get my medal and was not bothered by the fact I was handed it by the volunteer as I was mildy nauseated for a minute.  A major race pet peeve of mine is when people hand you your medal instead of placing it around your neck.  I think this stems from me being from Hawaii where someone would never ever not put a lei directly on your neck themselves.

We were given water, gummies, chips, a banana and a painter jacket thing to keep us warm.  Getting my checked bag back was super quick. I didn't have anyone at the finish and didn't run with my phone.  I would have loved a photo in front of the Christmas tree and capitol but I guess that will have to wait for another year.

Some general notes about the race:  CIM is touted as being a fast course and lots of people post PRs and really great times here.  It isn't a slow course, but it also isn't slam-dunk downhill ride that pony home to the finish, either.  Personally I think people do so well at CIM not because of the actual course, but because the weather is generally very good for marathoning.  I would have liked it to be maybe 5 degrees cooler, but overall it was really perfect running weather.  Even when the sun came out it wasn't hot. I recall being worried when the sun came out that it would warm up, but I was aware my uncovered hands were still slightly chilled which means it was still fairly cool.

The up and down rolling terrain actually really ticked me off during the race and immediately after I was thinking I didn't want to run this one again for time.  But after a day of thought I decided I would rather run a rolling course in 40 degree weather vs. a flat course in 60 degree weather and I'm all signed up again for 2018.  I'll just have to train on hills and mentally prepare for the ups and downs.

Elevation per my Garmin. Up and down and up and down. Yes, mainly down but look at all those ups!

When I was pregnant we went to a birthing class and the woman said, "If a friend tells you that labor is like bad menstrual cramps, she is not your friend." (I actually would describe labor as bad menstrual cramps, but I digress)  I sort of feel the same way about CIM. I have heard people describe it as "not that hilly," and I think they are doing you a huge disservice to describe it that way. If you're a trail runner, it isn't hilly.  If you're a road runner I'd describe it as rolling. Though no Big Sur in height of hills, I actually thought to myself while running CIM, "I dub thee F*&@er, Little Big Sur," (Sorry, I get a potty brain when racing) because it just went up and down and up and down as Big Sur does in a much smaller scale.  There's never really an incline you come up to and think, "Wow, that is going to suck!" but the inclines are just enough that goal paces feels rougher.  Since most people run CIM for fast times I think the rolling terrain does make a big impact and I would not describe it as mainly downhill to anyone. If you live in a place you cannot train on hills, I would actually not recommend this one as a time-goal course.

The day of and after the race I felt like an 18-wheeler had hit me. I was so incredibly beat up.  The last time I ran CIM in 2009 I recall I was extraordinarily sore then as well.  I remember I wanted to bend down to get something out of a lower kitchen cabinet and I had to actually pause and contemplate how I was going to lower myself into kneeling.  I've run faster marathons and been less sore so I think there's something about the downhills that just gets you. So don't neglect the uphill training but also don't neglect the downhill training!

In the future I think I would try to memorize the turns on the course so I could set myself up to run the tangents.  I'm debating if I would utilize a pace group here in the future. I had a great experience with a CIM pace group in 2009 but I also really disliked when I was stuck in the pace group crowd.

I thought for a race that likes to toot its horn as being a great BQ and Olympic qualifying time course it had a strange lack of on-course clocks.  There were clocks up at only mile 13 and 20.  I'd think they'd put them up at every single mile marker.  I also really dislike that they have a relay.  If you want to say you're great for marathoning, please just concentrate on the marathon.  There's something about people jumping in who are not running the pace you are doing (whether faster or slower) that just throws me off later in the race.  Also, maybe I am just spoiled by Disney but I didn't feel as if there were tons of aid stations.  They felt pretty spaced out. I run with my own fluids so this wasn't an issue, but it was something that struck me.

The swag this year was a half-zip shirt.  Apparently this was a step up for the anniversary year.  The shirt fits really well so it is a huge bummer that the zipper is super cheap and scratchy.  It doesn't have a zipper garage so it constantly scratches my neck.  I may try to see if I can file down the pointy bits otherwise I won't be wearing it much.

We also got socks I won't be wearing and some sort of stretchy headband/wannabe-Buff thing .

My showing at CIM was my third fastest marathon. When I finished I actually thought it was my second fastest marathon, but go me, I ran another sub-3:50 that I had forgotten about.  While not a PR this race honestly felt like a PR to me.  After 5 years off from serious marathon training and racing I feel so accomplished to get through a training cycle and to execute a goal time. I have big dreams for the future and I needed to crack into the sub-4 range to prove to myself they aren't just pipe dreams.

Tuesday, December 5, 2017

Big Sur International Marathon

Marathon #43:

After Disney I went on a very short test run the week after the race and decided that my ankle definitely needed an extended break before any regular running.  I took 3 weeks off.  When I got injured in December I got very serious (finally!!) about core/strength/balance training.  I made it my goal to every day do one thing for my running that wasn't running. I can proudly say that I have been doing all those things regularly for the last 5 months.  I don't know if it is my age, my own physical quirks, or the accumulation of a myriad of injuries over the years but I think I am safely in a place where just running won't work for me anymore.

I got back to running after my break and my ankle was a lot better.  I eased into it with run/walks and every other day runs.  My ankle would occasionally talk to me but it generally didn't hurt during or immediately after runs.  With Big Sur looming I was unfortunately forced to increase distance faster than I would have liked.  I worked up to a 9 mile long run and then switched to a run-walk strategy for all of my long runs through race day.  There was no way I was going to be trained to run 26.2 by April and with Big Sur being such a difficult course I knew walking was inevitable.  So I decided to go into it with a set strategy of run-walking and to practice that on my long runs.

My mileage was pretty low. I didn't hit even 20 miles a week in February and in March/April capped off with weekly mileage in the low 30s.  Hardly marathon shape.  I got two 16 mile runs done utilizing a run 6 minute, walk 2 minute strategy.  The weeks before race day my ankle was definitely getting cranky and I had to really baby it and cross my fingers.  I did try to run as many hills as possible to get prepared for Big Sur.  While I'll normally add mileage onto runs at my favorite (flat) Stow Lake I instead would run repeats up and down MLK in Golden Gate Park to get more hills whenever I could.

Three days before the race I dropped a glass bowl onto my left foot from freezer height.  In my alarm to get my toddler away from the shards of glass I ended up slicing my foot up a little. The cuts bled a lot but were thankfully pretty shallow.  I was a little concerned about them opening up during the race.  I had a bruise on the top of my foot but I didn't think it would bother me during the race.  Famous last words.

My whole family headed down to Monterey the day before the race. I have been lucky enough to secure a spot every year since my son was born and it is starting to feel a little bit like a family tradition.  I have such vivid snapshots of my son on each Big Sur day and it a benchmark for me to marvel at how much he grows every year.

The expo this year felt more disorganized than in years past.  They were squished into a smaller ballroom since the normal location is still under renovation and this might have been one factor in my feeling.  After the major success of KT Tape at Disney I was hoping there would be a KT Tape booth at Big Sur.  The race was unresponsive to my queries of whether or not KT Tape was a vendor but like an oasis in a desert they magically appeared as the very last vendor I encountered at the expo.  Unlike Disney where you had to fork over $5 for a taping they were doing it for free at Big Sur!

There was also physical therapist at a booth talking to people and I stopped to chat to him for a bit.  I would love to find a run-focused PT to get ideas from to help me stay injury free.  He videoed me doing some single leg squats and I realized that while improved, I have a way to go to improve my stability.  I had brought my CD from a previous year for Michael Martinez, the pianist, to sign but I forgot it in the glove box of the car.  So that will have to wait for another year.  My one major disappointment:  Haribo was a sponsor this year.  From social media I know they gave GIANT bags of gummy bears to people who stayed at the host hotel with a cute little note.  We weren't at the host hotel but I was hoping to get a photo with the Haribo bear.  But he was no where to be seen :(

For the first time I stayed at the Embassy Suites.  I've stayed at a neighboring hotel before and utilized their race morning shuttle bus.  With my son being older I thought it would be nice to have a suite so that I would be able to get ready in a separate room and not wake him.  This worked out great and having extra room for him to run around in was much appreciated.  We could also put him down for his naps and still be able to hang out in the other room without having to be too quiet.  I can't wait for him to be old enough where staying in hotels won't be a logistical headache but this year things couldn't have gone better with the suite.

You cannot spectate at Big Sur because the road is closed to most traffic.  So generally the only way for family to see you is at the finish.  With a toddler in hand I wanted to give my husband the most accurate finish predication time possible.  Last year I was a little optimistic with my finishing time and he was worried about getting parking and he ended up waiting a long time since he got there early.  I didn't want him to have to wait this year.  He said to give him the best case scenario time.  I figured that time was probably my 16 miler run-walk pace extrapolated out to 26.2 miles.  This turned out to be 4:42.  Given this was based off of a 16 mile distance that wasn't nearly as hilly as the race I figured this was a highly unlikely finish time.  But I gave that to my husband and told him best case 4:42 but most likely 10-15 minutes after that.  I looked up my time from last year figuring I had been in better shape last year and that was a 4:48.

The calculations and note I left for my husband so he could time getting to the finish line.

I made two very last minute decisions on race morning:  1) Should I wear the ankle compression sleeve I had been training in over the KT Tape (the Big Sur tape job was not nearly as supportive feeling as the Disney tape job and I was doubting it would help the same)? and 2) Should I wear a new pair of shorts (new brand in fact) I had never worn for a single mile?  I decided to wear the ankle sleeve, figuring it was easy enough to take off and stash in my Orange Mud pack if things went amiss.  The shorts if they failed would pose a bigger challenge but I decided to BodyGlide copiously and cross my fingers.

I snuck quietly out of the suite without waking the toddler and headed down to the shuttle bus pick up right in front of my hotel's doors.  It was chilly outside but definitely not cold.  I got onto the bus fairly quickly and a gentleman asked if the seat next to me was taken.  I said it wasn't and he sat down next to me.  Strangely, he had other friends sitting across the aisle and within a couple of minutes he went to sit next to his friend who had an open seat next to him. I have no idea why he didn't just sit with his friend to begin with.  But bless him for his indecision because the net result was I had the ENTIRE ROW TO MYSELF.  This is pretty much me winning the lottery a second time at Big Sur.  In my older age I suffer more and more from motion sickness and the long windy bus ride the start often makes me nauseous.  The best way to remedy this is for me to lie down which is impossible if you have someone sitting next to you.

Hard to tell, but that's the EMPTY seat next to me with my drop bog sitting on top of it.  Big Sur GOLD.

The bus was pretty quiet overall.  There's a point you pass the finish line and you think to yourself, "Right, I'll be running back the entire distance from here on out."  Big Sur is the only race I have done which shuttles you to the start along the entire actual race route.  I contemplated the absurdity of paying someone to drive you out 26.2 miles, drop you off, and make you run back.

We were on a fancy tour bus and after a while busses making the return trip started passing us.  There were tons of yellow school busses so we got lucky with our plush seats.  Once we passed the Bixby bridge at mile 13 I lay down on the seats and closed my eyes.  I didn't sleep but I also didn't get sick so overall a win for the shuttle bus this year.

The bus usually passes the start line, drives a bit farther down the road and then turns around to drop you off at the start on its return trip.  A bridge south of the start was demolished this year so instead of doing that the busses dropped us off 0.5 miles north of the start line and we had to walk the rest of the way. The one thing I'll say about this experience is that you don't realize how downhill the start is until you have to walk up the hill to get there. It was chilly enough that I wrapped my throwaway space sheet around my legs as I walked, but it definitely wasn't toe/finger numbing cold.

The start staging area

The race has coffee and bagels at the start (one year they even had instant hot chocolate!).  I sort of find this strange because I don't think I would be willing to put all of my eggs in that basket and say that I would plan to rely on a bagel at the start.  But it is nice perk.  I was actually tummy rumbly hungry on the bus so thought about trying to get my hands on a bagel to supplement my usual pre-race Clif Bar. But when I arrived at the start I decided to jump into a portapotty line instead of what appeared to be the line for refreshments.

Packed with people

The lines weren't so terrible especially if you walked all the way to the back.  Afterwards I found a curb to sit on.  It seemed easier than usual to find a place to sit, maybe because it was a warmer year and people weren't hunkered down as much.  As usual I waited for most of the runners to head up to the start line and then jumped into a portapotty for one last line-free visit.

With my loitering, it seemed this year I was the last person to leave the staging area. I dumped all of my throwaways into my gear check bag and chucked that into the truck.  The one awesome thing about Big Sur if the gear check truck is right by the start line entrance so if it isn't terribly cold it is easy to check and reuse on a later date anything you brought.  I wasn't even chilly after I took off my jacket.

Cue tumbleweeds

I waited for the 4:45 pace group to go by during wave 2 and jumped into the race. I self seeded myself honestly based on my predicted finish time but I probably should have left a little sooner.  I forgot to take into account the fact that my pace was based on a run-walk strategy. This means my running pace was faster than those around me and I found it incredibly frustrating to hit my stride.  There was so much side to side movement as I tried to get around people the first few miles.

Watching the early wave depart.

Even more frustrating was that I found myself leap-frogging with the 5 hour pace group for a few miles.  This totally confused me because they weren't supposed to leave until 5 minutes after the 4:45 group (Big Sur has three waves and the 5:00 group starts off wave 3) and I was moving faster than a 5:00 pace.  They were a pretty big group and the leader was doing annoying army chants and I just couldn't deal.  They were walking 30 seconds every mile and with my more frequent walking I just couldn't shake them.  Again, this confused me because I was not moving overall at a 5:00 pace.  I skipped the first aid station and then I skipped the walk break after that station to be sure I left them behind for good.

A person in a group of runners by me yelled, "Why do we run hills?" And the rest of the group yelled back, "So we can run Big Sur!"  Must have been their training mantra.

It seemed so much more congested in the early miles, but this may just be my imagination.  I remember thinking this last year, too.  It took about 5 miles to open up and for me to relax into my groove.  In the early miles all of my walk breaks seemed to occur right as I crested a hill which was mildly annoying.  I took my first gel at mile 5.

At mile 8 we were hit with an awesome headwind. It wasn't nearly as terrible as last year but it was definitely a headwind and definitely made it hard work.  I shook my fist at the announcers who earlier at the start had said it was going to be a perfect day with no wind. Liars!  The wind as an obstacle ceased at around mile 12 so the announcers were back in my corner again.

I passed a runner who was running with a group of friends.  This guy was carrying a DSLR camera.  A DSLR camera at a marathon.  I hoped his friends were grateful about all the awesome photos they were getting.  I also wondered how he got stuck with the short stick to be carrying that thing around his neck.

The second guy from left, that's a DSLR camera looped around him that he is cradling in his left arm.  The entire group of runners in red would stop for photos that he seemed to be happily taking.

At mile 9 the descent to the base of Hurricane Point started.  I LOVE miles 9-14 so much. I live for these miles.  The hill going up to mile 9 is one of the first real hills and can feel a little rough, but right as you crest it the views open up and the anticipation of Hurricane Point and Bixby just fires me up. These miles just fly by and I consider them free miles because I blink and they are over.  I decided to skip the walk breaks running down to the base of Hurricane Point.

Hurricane Point winds up that hill ahead

This year it struck me that the taiko drummers seemed to all be women!  I am not sure if this is always the case or who showed up today but that was neat.

We started the ascent to Hurricane Point which is a solid 2 mile uphill climb.  My impressions from being out of marathon shape the year:  The first third was rough, the second third highly runnable, the last third was rough.  But I kept with my run-walk plan and only walked at scheduled times.  I took myself second gel at the closest walk break after mile 10.

Up, up, up!

At Big Sur, sometimes it is a good idea to look back at where you came from.

Still heading up

I had planned to stop and get a picture with the Hurricane Point sign this year but there was an ambulance parked right behind it and I didn't think that was going to be the most stop-worthy photo.  There is usually a short line to take pictures by the sign and this year there as nobody stopping so I guess the ambulance is a good photo deterrent.

The top of Hurricane Point is at mile 12 and after that you have an awesome downhill mile to Bixby.  I again skipped the walk breaks on the descent.  I had started the race with 3 gels and had planned to pick up the fourth at one of the aid stations.  The aid station around mile 12 was the first to hand out gels.  I knew the available flavors beforehand and was searching for the caramel gel.  But it was never offered and by the time I realized that flavor wasn't at this station I wasn't about to turn around and double back to pick up another flavor.  So I mentally made a note that at the mile 18 gel station I had to be sure to grab something.

Running down towards Bixby

Hello, Lover.

The first piano song which was playing as I started crossing the bridge was Con Te Partiro which is a song I love and I was satisfied and happy it was my song this year.  But as I approached the halfway point of the bridge my life as a Big Sur runner was made whole as Michael Martinez started playing "What a Wonderful World."  Years ago, probably after my first running of the race or even shortly before I saw a video of a man crossing Bixby during the race while "What a Wonderful World" was playing.  It moved me to tears and I decided I couldn't die a happy runner until I experienced that, too.  Last year at the expo I even asked Michael to throw it into the rotation a few times.

I got choked up at the beauty of the moment.  I had planned a very quick in and out departure from the piano this year but I stopped to film Michael playing and couldn't leave until the song was over.  As I headed away he started playing "Hallelujah" which was my piano song from another year and one I also enjoy.  Three awesome songs, including the one song to rule them all :)  Day, year, life MADE.

You can see in the video the full on people pollution at this point in the race. My first running I got a photo with Michael, the piano, and that beautiful backdrop with no other runner in sight. I doubt that is possible ever again unless you are very fast or very slow.

I always ride the Bixby high for another mile after the bridge which is conveniently downhill.  And then the real work starts.  The highlights of the race are over after these miles and the hills and pain starts to set in.

I knew I had lost a lot of time stopping for videos/photos at the bridge so I cut back a lot of photos the rest of the race.  I tried to take them on the go or when I was walking.

I had planned to take my next gel at mile 15 but they were handing out bananas at that aid station so I decided I would hold off on the gel until mile 16.  I was drinking lots of water and even supplementing with Gatorade at the aid stations. In my former runner life I used to run with Gatorade so I knew it would work for me.

It was a pretty warm day and the sun was out in full force. That headwind which had been pesky for a few miles earlier in the race became the MVP of the day as it kept me cool enough that I never melted into a puddle of despair. Without the wind which was more of a strong breeze at the end, it would have been a pretty miserable hot day.

In the latter half of the race the walk breaks seemed to synch better with the hills where the downhill portions seemed to occur when I was running and the walking portions hit uphill grades.  At mile 17 as I was running uphill, I got a very sudden, very localized stabbing pain in my left foot right where the glass bowl had hit a few days earlier.  My first thought was that I had damaged the bone with the bowl impact and 17 miles of running had fractured something.  It honestly hurt that bad.  For a half a mile it was a little touch and go where it would stab for a few steps here or there and then subside.  Eventually the stabbing pain stopped and my foot just ached dully like a bruise in that area especially the last 5 miles of the race.

They had my preferred gel flavor at a mile 18 aid station and I made sure to grab it for my planned gel at mile 20.  But before mile 20 came I had another banana at another stop and Gatorade and then I knew strawberries would be at mile 23 so I ended up not having that fourth gel during the race.

As a parent, I totally sympathize.

Hard to tell, but the last significant hill of the course.  And it is a doozy.

The last really big hill is at mile 22 and I was delighted to get to the top of that one.  There is a very long downhill after the mile 22 hill and I skipped walk breaks coming down the other side.  The whole race I stuck with my 6:2 run:walk ratio.  I did skip some walking breaks but if I did that I just ran 14 minutes, then picked up the next walk break.  I never walked if I was supposed to be running.

Signs of civilization

The famous strawberry stop


When I got to mile 24 I considered trying to run all the way to the finish.  I got to mile 25 and the last hill on the course appeared.  It isn't a terribly big or long hill by San Francisco standards but it looks intimidating as you approach it and the placement in the race is pretty insulting.  As I approached the hill one of the race directors was standing there cheering.  He said "That's it!  I'm out of hills!" which gave me a chuckle.  I decided before starting the hill that I wasn't going to run all the way up it. I took my last walking break on part of the hill.  This is my 7th time running Big Sur and I have only managed to run up this hill without walking twice.

I switched my watch over to time and saw 4:3X.  I realized that I was way under 5 hours and was going to finish pretty close to my best case scenario 4:42!  As I approached the finish I started scanning the crowd to try to find my husband and son.  I heard him yell to me right before the finish and I blew them a kiss before crossing the finish line.

Turned around and shot this after I crossed the finish.  That's a guy proposing.

The medal greeters.

They have liquid aid stations set up right after the finish and I chugged 2 cups of Gatorade and 1 cup of water right away. I was pretty thirsty. I regretted walking on the mile 25 hill a bit, but my husband said he had arrived at his spot only minutes before I came through so I figured if I hadn't walked I might have missed them at the finish line.

I finished in 4:44 and given the video and photos stops along the course, I figure that translates into roughly my best case finish time of 4:42.  I was actually pretty shocked I came so close to that time.  I didn't think I'd keep my 16 miler pace up for the full 26.2, especially given the hills.  At mile 21/22 I was certainly ready to be done.  I barely maxed out at 30ish miles a week in my training and wasn't marathon trained.  But with the run/walk strategy I just kept ticking and my running pace held up pretty well the whole way.  This was my third fastest Big Sur which isn't necessarily saying a lot but for the amount of preparation I put into it, I'm pleased with that.

I surveyed the damage to my foot after the race.  There had been a bruise there the day after I dropped the bowl on my foot, but race morning as I put on my compression sleeve and Body Glided the toes I don't recall even noticing a bruise.  But after the race I had a very nice bruise on the top of my foot and some swelling in the area.  I was a little concerned that I had damaged the bone but I did end up seeing a podiatrist who assured me it wasn't broken.  Phew.  But I still find it odd that I had that stabbing pain so suddenly in the race.

I didn't really practice before the race but I also certainly made strides with my GoPro which I used to get videos and photos.  After the photo failure of Disney I almost returned it, but it fits so easily into my Orange Mud pocket that is accessible I decided to give it another go and will keep it for future races.

I prefer my marathons overcast and cool but I have to say Big Sur really shines in the bright sun.  We really lucked out that the winds, while pesky for a few miles, ended up being just the right strength to keep us cool without slowing us down.

I wore my glovers this race (basically arm warmers that only go halfway up your arms) so that I would have someplace to wipe snot off my face and for some UV protection for my hands.  They worked great for this and I'll do it again.  When Big Sur gets windy you need something for the inevitable snot issue.

The next time I run I want to try to go behind the piano to get a photo with Bixby.  I saw someone's photo of this after the race and I don't think I've ever tried that location because I'm so dazzled by the piano.

Once again with my tardiness of getting this report posted, I already know that I've been accepted in the lottery for the 2018 running.  This race has my heart and I'll attempt to run it every year they take me.  You are squandering your running life if you don't do it at least once.

Monday, June 19, 2017

Disney World Marathon

Marathon #42:

I wasn't originally planning on running Disney this year since I just ran it last year and had hopes to do it in 2018 for the 25th anniversary.  But then they revealed the medal and I couldn't say no.  I've probably mentioned this strange phenomena before and I still don't understand it:  I don't display my medals.  I have three or so out and the rest come home and go straight into a box.  So you would think the bling wasn't a big motivator for me. But for some reason really awesome medals are still a hook for me to sign up for a race.  So in September I signed up to run Disney.  I debated for a short time about whether or not to do the Goofy Challenge.  I've always thought if I'm flying across the country I should do two races.  But I had my sights set on a fast marathon in March so I decided to just do the stand alone marathon to minimize the race's impact on my training.  In the end, this turned out to be a serendipitous decision because A) I got injured in December and B) the half marathon got canceled due to bad weather.

After Humboldt I took some time off and eased back into marathon training.  The slow increase paid off and I got a zip back into my step which solidified my thoughts that I was overtrained for Humboldt.  I decided to try the Hanson Marathon Method for the first time.  I was going to follow the plan, do Disney easy, then reboot for the remaining weeks until Modesto.

I got through 8 weeks of my training plan and things were going well.  Then three weeks before Disney a tiny ache that I had felt for maybe the previous 4 weeks for just a few steps of every other run became an injury.  I've self diagnosed peroneal tendinitis of my left ankle.  It hurt just below the left outer ankle bone.  My left ankle is the one I have chronically sprained in the past over and over and I'm sure my ankle instability is a big cause of the issue. I ran on it three times more than I should have and knew it blew up into an issue that was a game-over for Modesto in March.

I did a week of no running (I did pool run a couple of times), did another two test runs which told me it wasn't going away any time soon, then didn't run again until the race.  Oh, Disney.  One year I will show up not undertrained/injured or right after a hard PR effort elsewhere.  But this was obviously not going to be that year.

So I did an extreme taper of 6 miles total of running the last 2.5 weeks before the race.

Just walking around the airport, my resort, and the expo the day I arrived in Orlando made my ankle ache.  I knew KT Tape would be at the expo and though I have never done it myself, I knew they would tape you up at their booth. I stood in a Disneyesque queue for over 45 minutes and handed over $5 for a PT to tape my ankle.  It was the best $5 I have spent for injury issues the last decade.  She gave me a 5 minute PT consult while she taped and told me to do some exercises.  I was skeptical the tape would last until the race (it was Friday afternoon for a Sunday race) but she said to blow dry the tape after showering and to sleep with sock on and it should be okay.

MVP of the weekend

The tape job was tight in a few places and I worried it would cause problems. I had to loosen up a few small areas but it stretched out just slightly and didn't give me any issues.  Spoiler alert:  I ran 26.2 miles and walked the parks the next 4 days and I didn't feel a thing in my ankle the entire time.  In fact, the tape job lasted a week and I then peeled it off on my own to figure out the actual state of the injury when I got home (it was a bit stretched by then and not alleviating 100% pain by then).

I picked up a few goodies at the expo, too.  New Balance now makes some Disney themed apparel and they had one shirt left in my size I grabbed.  I also splurged and got a race jacket.  Overall I am never a fan of the official race merchandise.  Champion is not the greatest fit or quality for me and the graphics always seem sort of subpar considering the available man power at Disney's disposable to come up with something snazzy.

It has been a long time since official race merchandise tempted me. I also got a short sleeve RunDisney shirt since I've always wanted one and the one available looked like it would fit.

After the expo I hit the parks and didn't have to worry about getting back to my room early to get to sleep before the half marathon on Saturday.  This was so freeing!  Usually I take the red eye  Thursday night to Orlando and am knackered on Friday but don't want to waste the park day so always hit at least one after the expo.  Then I wake up at 2:30 am for the race Saturday (which with the time change is really waking up at 11:30 pm). But this time I figured even though I was so sleepy I was going to get to sleep in Saturday so I didn't worry about when I got back to the room Friday night.

As I mentioned, Saturday's race got canceled due to lightning.  I woke up on Saturday morning and heard cowbells and cheering. I stepped out of my room and saw hordes of runners doing their own 13.1 around the lake by my resort.  I got ready to leave then went downstairs to cheer the people running for a little bit before heading out to the parks.  It was so inspiring to see the runners getting it done despite what must have been a major disappointment for the official race being canceled.  And everyone out cheering and handing out water was also heart warming.

I normally do a half park day on Saturday then catch a movie at Disney Springs to stay off my feet before the full.  But this year I decided not to do the movie and instead stayed at the parks.  I am a pretty fast walker naturally and while at Disney I really kick it up a notch to cover as much distance as possible quickly. But I made a concerted effort the whole weekend to walk leisurely to save my legs and especially my ankle.

The one downside I ran into not doing Goofy was that because I had gotten to sleep in Saturday, I was not overly tired that day but I had still not gotten adapted to the time change.  This meant that Saturday night when I tried to go to bed early so I could make the 2:30 am wake-up for the marathon (which again, is 11:30 pm in my habitual time zone -- so I was trying to be awake only about an hour after when I would often go to sleep), I was wide awake.  For the first time ever I did not sleep at all before a marathon. Ugh.

This year the marathon day was cold and windy.  They were projecting feels like temps in the low 30s which actually then dipped to the high 20s as the morning progressed.  I did not pack for this weather.  I saw the week before it was going to be chilly and I threw arm warmers into my bag.  I don't know what I was thinking.  If it dips into the 40s I'll sometimes wear capris and a thick long sleeve top when running at home.  But I packed shorts and a short sleeve top for my race outfit.  I didn't consider that I wasn't going to be pushing the pace at all in this race (read: Walking a good deal of it) and I'd need to dress warmer than I normally would when going out for run.

Welcome to 2:31 AM marathon morning.  Yes, you didn't sleep a second and yes, it is freezing outside.

I scrambled the night before and ended up wearing the new RunDisney short sleeve top I had bought at the expo underneath my planned top.  I also decided to wear my compression sleeves I normally wear post-race during the race to keep my legs warm.  My throwaway gloves became my running gloves for the entire race.

I was meeting a friend at the start area and when I got there I looked for a good place to hunker down.  There were barrels anchoring a bag drop tent and I sat right next to one so it would block some of the biting wind.  The actual air temperature wasn't too terrible but the wind made it horrible.  This wasn't as cold as the 2010 race, but it wasn't very pleasant.  I had brought a throwaway sweatshirt and a mylar blanket which I wrapped around my legs.

We sat there as long as possible trying to keep warm before starting on the long walk to the corrals.  We jumped into a portapotty line by the start staging area exit which was a really smart move --  no lines!  This year they changed the corral set-up.  Last year they seemed to be in one long line, but this year they had two parallel lines of corrals set up.  So while last year I had a seat on the road outside my corral entrance, this year there was just a space of a strip of grass outside the entrance since another corral holding area was set up on the road.  So no more chance of just sitting on the ground outside the corral then jumping in before the start at the last minute.

The wind was blowing solidly in a headwind direction. The smoke from the fireworks at the starting line blew towards us.  Disney is a fairly meandering course so that didn't concern me too much.  I decided I would keep my sweatshirt on until I warmed up.  I considered running with the mylar blanket for a little while but the announcer said that a mylar blanket could interfere with the chip timing.  No idea if this is true or if they just didn't want mylar blankets fluttering down the road when they were subsequently dumped.  But I listened and tossed my mylar right before the start line.

As I bopped down the road when the race started I felt SO good.  My legs felt so fresh which was sort of a strange feeling for me at Disney.  I then realized I hadn't done a half marathon the day before which was the usual case and hadn't run much at all the last 2.5 weeks. I knew it was going to be a short-lived feeling, but it felt great.

I kept my sweatshirt on until about mile 4.  I wasn't exactly warm in it, but I didn't feel like it was a necessity and I wanted to ditch it so I could reach my camera and water bottle which was strapped to my back.

I wasn't feeling so motivated to stop for photos this year.  I was very picky with my character stops.  I've done this race so many times and I tried to mentally remember if I had gotten a photo with a character in the past.  I ran without stopping until I reached the castle where I tried (in vain) to get a photo with the castle in the dark.  I ran with a GoPro for the first time (not strapped on, but taken out and held like a camera) and of course I hadn't practiced at all with it before the race.  Major photo fails.  The setting I had it on was pretty terrible even for photos when I gave the camera to someone else to hold.  Disney made a change where the photographers on the course are Disney photographers and not your typical race photographers.  Because of this, if you buy the photo pass you get all of your photos.  I may opt to do this for my next trip.  For one fee I can get all my race photos and all of my park photos. Not a bad deal if you are doing multiple races.  The photos the Disney photographers took were pretty great, too.

I was pretty thirsty this race.  I'm not sure if it was because those first 4 miles I hardly drank any water.  My sweatshirt was blocking my access to my small bottle in my Orange Mud pack.  Also, with my gloves, I didn't really trust myself to reach behind my back and not drop my bottle.  So I relied on the water stops.  They are pretty plentiful on the course so that wasn't a problem.  But considering the cool temperature I was drinking quite a bit of water and subsequently had to stop to use the bathroom multiple times during the race.  No idea why that happened but if you have to pee during a race Disney is the best for portapotties and real bathrooms easily accessible on the course.

Standing in line for a Donald photo

As we left the Magic Kingdom and hit mile 8ish my body suddenly realized that we had only run a total of 6 miles in the last 2.5 weeks and started to shut it down.  The first thing to start hurting were my arms.  Yes, my arms.  Both my biceps got sore from holding my arms at a 90 degree angle.  Then my left quad started hurting (sort of ached as if I had run a marathon the day before) and all these things didn't stop talking to me until the race was over.  But happily my bum ankle was 100% pain free.  My ever nagging pelvis started buzzing for about half a mile at mile 18 but that went away and didn't return.

Timon photo line

As I said I was picky about stopping for characters.  At Wide World of Sports I stopped for Sport Goofy.  While I was in line, he left to take a break!  The characters often take breaks or switch out with another character. I suppose the poor person inside needs to breathe some fresh air or scratch their nose.  But at a race it is so annoying when this happens.  I had only been in line for about a minute, and I debated if it was worth sticking around for Goofy to come back out.  I aborted the mission and started running again.  The next character I stopped for was Joy and Sadness from "Inside Out."  I'm not a huge Joy and Sadness fan, but I was loosely dressed as Bing Bong so of course had to stop.  And when I was second to the front of the line they took a break, too!  Agh!  I stuck around for this one though and lost a few minutes.

I've run this race 7 times and the course has changed a bit over the years.  I know I've spoken about my dislike of the changes in the past.  But I just want to say that I really, really, really dislike the miles in the Wide World of Sports.  It doesn't help they come in the high teens/low twenties miles when you want to just want to be done but still have a ways to go.

Wide World of Sports is where happiness goes to die.  Put that slogan on a shirt and become a millionaire.

There was a lot of construction in the form of dug up land along the stretch by Wide World of Sports.  I thought they did a cute job of putting character paleontologists with dinosaur bones out to turn the unsightly into a stage.  They had cleared out all the large trucks for the race. When we passed it prerace I was wondering if they were going to leave the heavy machinery out.

The green army men from Toy Story were there as usual to whip us into running shape up the last major incline of the course. The army man will yell things like, "Why are you walking?  Drop down and give me 10 pushups!" which always sort of scares me because I can barely do 10 pushups when I'm not at mile 22++ of a marathon. I did see a few runners who were better good sports than me doing pushups on the side of the road.  I ran far enough up the hill to not be a pushup victim then snuck in a little walk break.

I always look forward to the chocolate stop in Disney Studios.  They normally hand out little snack-size Crunch bars or Dove chocolate.  This year they handed out Snickers bars and FULL size M&M packets.  A) I was stunned, B) Who can eat all this while running? C) OMG. This is awesome.  Since I had my Orange Mud pack on I grabbed a pack of M&Ms and shoved them in a pocket to eat later and ate the Snickers while I ran. On a side note, I think they ran out of the candy.  I was in an attraction line later that weekend and a man was telling a woman that he heard they had passed out full size candy at the race.  She replied that she hadn't seen it on the course. So that is a bummer for back of the packers.

Slow but steady was the name of the game for this race.  After running Disney in very cold conditions and very hot conditions a few times each, it is my official stance that even when you are slow as snails cold trumps hot every single time.  In the future, I'll be sure to dress for the weather a little better.

As I crossed the finish I got a high-five from Mickey which is always a special treat.

When I headed through the snack tent I was given a banana with my snack box.  I passed by another volunteer who asked if I wanted another banana.  "No thanks," I said.  "Here, just take them." And he piled three more bananas onto my box.  As I walked out with my box and four bananas I was a little confused but then I realized with the cancelled half they probably had thousands of ripe bananas they needed to get rid of on marathon day.

I hung around the finish area to get a few photos, but was happy to get on the bus and head back to the hotel since it was a cold day. Overall, I was glad to have survived the race without freezing solid and with no injury pain.  There are areas I feel Disney has slid a little over the years but they still put on a very solid race experience.

The race shirts are starting to look the same year after year.  They tore down the Sorcerer's hat at Disney Studios so it was interesting to see they picked the Tower of Terror as the new symbol for that park. 

The medal that inspired the whole thing. 100% worth it. Hands down my favorite Disney medal of all time. I can't even imagine anything else I'd like to see from them. I've alway been a fan of the mouse ear shaped ones and I love the simplicity of the design.

And I did display this one next to my first 2005 Disney Marathon medal.