Wrightsville Beach Marathon Race Report

My marathon morning started at 4:30. I did my standard breakfast of a PB & J, banana, and Diet Mt. Dew. I had everything laid out the night before, so I quickly got dressed and headed out the door. Parking at the race site was easy. I parked across from TrySports and walked to the trolley pickup point (about 50 yards). I found all my friends/running buddies and got in line to take the trolley down to the race start point.

We got dropped off at the police station at Wrightsville Beach and had about a ½ mile walk to the starting line. Dave, my training partner, and I walked to the bag check truck and then got in line for a quick bathroom trip before the race start. The start was delayed about 10 min due to no natural sunlight but soon we were off. Dave and I had moved to the back of the pack as we planned to start very conservatively. We ran the first 2 miles at an easy 12 min/mile pace to warm up and do our best not to go out to fast and cook our legs. We quickly dialed in our race pace based on my Garmin data and how we felt and were happily running along at about 11:20 to 11:30 pace. We turned into our first loop through Landfall and began looking for a porta-potty for Dave. The water stops all had long lines for the porta-potty’s so we kept going. We were at mile 6.8 when a lady standing in her front yard was cheering us on and inviting us into her house if we needed to use the bathroom! Dave jumped at the chance - not to have to wait in line – oh yah. I kept my pace and expected Dave to catch up to me at the next water stop but it was not to be. I ran the rest of the race mostly by myself. The race course required all racers to go though Landfall once and the full marathoners to go though twice. Loop 1 was really nice as I had lots of people around me. I came out of Landfall at about 9 miles and ran up Eastwood and Military Cutoff roads. This section had lots of people cheering for us. As the ½ marathoner turned left toward their finish – I turned right into Landfall for my second loop.

This was totally a different race now. I had about 50 meters between me and the next racers, it was like running alone. I did notice how my training was helping me. I was keeping the same basic pace and was slowly picking off people the rest of the race. I would lock in on the next person and slowly gain ground, pass them and lock in on the next person. Running my second loop, I really felt good. My legs were fatigued by never felt bad, no foot pain at all, and no heal pain! I finished my second lap in Landfall and started up Eastwood/Military Cutoff for the last time. I passed 20 miles at 3:56 and turned into the 6 miles of the race. I was at a new point in my running career now. My longest run had been 20 miles and now……. I have to admit – I was not worried about the last 6.2. I kept telling myself that you just keep the same pace and let your body cruise the last miles. Yah – that was naive on my part! I got to 22 without incident and then the wheels fell off. Miles 22-24 had nothing good except at the water stop at the school - they had food and a very nice lady had set her sprinkler up to water one side of the course - I stopped to rinse my face off. I had salt crustys on my face that were driving me crazy. Walking and running and then walking some more I got to mile 24. I slammed a coffee gel with 2X caffeine and did my best to finish with style. I did not run all of the last 2 miles but I did run most of it. I was still passing people and was only passed in the last 2 miles by one person. The last 800 meters are a blur. I picked up the pace to catch one last lady and then tried to keep my legs from cramping before the finish line. I gave the crowd a little arm pump as I came in the last 50 meters and finally I finished my first marathon (5:19:42)!

Now a couple of days later – what did I learn? Marathons are hard but wonderful. Would I change anything? – No! I had set my goal to just finish and have a good day. I made peace with not being under 5 hours by the time I hit the ½ way mark so that was never an issue as I did the second 13 miles. I am already thinking of what is next – and when I figure it out – I will let you, my faithful reader know.

The Marathon is Done!

Yesterday was a good day to run.

I am coming with a full race report but for now - I ran my first marathon and am happy enough to say that I will run another one.

5 hours and 20 minutes. Not bad at all.

Nice Weekend

I hope you all had a chance to get outside this weekend.

Dave and I did a 10 mile pace run early Sat morning. We decided to push the pace alittle and finished 8 min faster than the same 10 miler last week. I really had a good day. We did a 20 min intra-coastal waterway stand for our ice bath and then I ate like a horse!

Non running news: My wife and I had date night Sat evening. We got a sitter and went out for fondue! Dinner was great and so was the company. We walked around Mayfaire afterward holding hands and looking in all the shop windows. A very nice night. We need to do that more often.

Sunday afternoon I spent doing yard work. The kids and I turned over the gardens, added fertilizer, lime, and compost. We are hoping to plant next weekend. We are going to try potatoes, garlic, onions, sugar peas, and salad mix. Please wish us luck.

Back to running for just a moment. Next Sat is our longest run before the marathon in March. We are scheduled to do 22 miles! Its going to be a good day!

Everybody have a good week!

My week and my first 18'er!

Well folks – it’s in the record books now. I have signed up for the Wrightsville Beach Marathon because I finished my first 18 mile training run and did not die!

I have really taken the last couple of weeks easy and my Achilles has thanked me for it. I have been really good about long slow warm up runs and following my workoutsw with icing and rolling. Last weekend I did my first “ice bath” – Wrightsville Beach style. The inter-coastal waterway is currently hovering around 48°F, so all you have to do is walk in about mid thigh and stand there for 20 minutes. My buddy, Dave, and I did an easy 7 miles then stood in the inter-coastal. The ice bath really did help and Sunday my legs felt completely normal.

I worked out with Tom on Wednesday. We did alternating float / tempo 400’s. 2:10 followed by 1:55 pace. The plan was 6-400’s, 2 min rest, 6-400’s, 2 min rest, 4-400 at a descending pace 2:05, 2:00, 1:55, 1:50. Well that was the plan anyway. I did great on the 1st 6 but after two laps in the second set – legs just did not have it. I finished with 5 full laps and one cut lap to keep up with the group. And as for the descending laps – Tom cut my workout to only 3 laps and my times ascended instead of descended. It was a tough workout and not my best but it was still a good workout. I have my sights set on Mary Lou and Tracy, both run with Tom and we start in the same workout/pace group. They are fantastic runners and are consistently a little faster and stronger than I am. I can hang with them some nights or on short sprint workouts but as for tempo and longer runs – they have it all over me. My goal is to be able to pace set for a whole practice by this summer.

Saturday was my BIG day. I had not signed up for the marathon due to the Achilles issue and I wanted one good long run in the books. This was make or break time. I either finished the 18 mile run or dropped my marathon plans for the ½ marathon. The weather on Sat SUCKED. The running gods were thinking – You want to run a marathon? Well you need to get by us first! The air temp was 35°F with a drizzling to light rain all morning. Dave and I met at the beach at 6am, changed our running route to help protect us from a wicked north wind and then said – What the hell – we are up now so suck it up and run. I was much better prepared for the weather this time. I used Steve’s advice on what to wear, and did not have any real issues with the cold/rain. Dave and I meandered all over the place but finally finished with 18.01 miles in just under 3hours and 50 minutes. As for the time – who cares! Sat was all about doing the distance and besides, the weather conditions sucked and I was carrying approximately 10 extra pounds in water weight at the end.

My legs feel pretty good. I have done some serious stretching in the last two days and my only ache/pain is the bottom of my left foot. It feels like a stone bruise but it’s not too bad.

Have a good week everybody – I certainly am going to! I just ran 18 miles!!!

My Leg is feeling fine – as long as I don’t use it.

Coach Tom and I have discussed my leg/Achilles tendon issues and come to the following conclusions:

1. Running through the pain this past Saturday was not smart. Bad John – Bad John
2. I am on a 5 day no run exercise program. I am allowed to swim and bike but NO running until Saturday.
3. I can run my per my training schedule on Saturday (7 miles planned) but am to purposely run easy and pay attention to how my Achilles feels. Some mild healing discomfort is ok but pain is bad and if I feel pain - I am to walk back to the car.
4. Keep up with icing, ibuprofen, and an aggressive message/rolling of my legs to promote healing.
5. Don’t get down – injuries happen – you need time to heal and then move on.

I don’t get to do a practice this week so Tom has suggested I come to his boot camp. I have never done boot camp with Tom but am already worried about how I will be able to do simple things, like hold a pencil, wash my hair, and such on Friday, Saturday, and Sunday as the lactic acid content in my body will be at approximately one million percent above its current level. My upper body strength is sadly lacking and although my core strength has grown by leaps and bounds lately – I am not sure how I will survive boot camp. Think of me on Thursday.

I got up this morning and rode the bike. I have not done any biking in a long long time due to the marathon training schedule. Now my butt will hurt too.

Cold run and Achillies Tendon Issues

Its been awhile since I did this so please grab a coffee and enjoy a few minutes of reading.

Two weeks ago the temps were in the 20's and I was scheduled to do a 14 mile run. The day did not go as planned and I sent an email to my friend Steve (I call him a friend in that we have emailed together but have not really met or even been in the same state together) and asked for his advice. Steve lives in Minnesota and is much more comfortable preparing for cold winter runs - below is my letter. The temp was 23 with a wind chill of 13!

Steve -

We were scheduled to do a 14 mile run today - I have done 2 14 mile days before and have done several 12 milers so felt like this would be just a long run only colder.

To prepare for the cold I put on a longsleve Zorrol performance T-shirt (we get them from races around here) and a long sleeve nike running shirt. The nike is pretty thick and I only use it in the winter around here - other wise I am hot. Over this I had planned a standard cheap nylon wind breaker but in the end changed to a winter coat. It is fleece lined with a nylon shell. I did two pairs of light weight running pants (all I have). I also did scarf, hat, and gloves.

We got to the start this morning and it was cold but we were optimistic for a good run - and off we went. Steve - I was cold at the start, even with all the layers but started to warm up about mile 2. I even started un-zipping alittle on the down wind portions but never really felt warm. My legs were cool but not uncomfortable. My ears and lower lip were frozen but I snugged the hat and scarf down and kept on going.

Our course was a figure 8, so at mile 6.5 we were back to our cars for food and water (my water bottle in the back of the truck was frozen on the surface). We were stopped about 4 to 6 minutes and then off again. I began to realize I was wet under the coat at about 9 miles and was really concerned when I began to have regular full body shivers. I am running for petes sake - not sitting on my butt in the cold but running. I am not supposed to be cold. 9 to 12 miles sucked - I was cold, legs began to hurt and I was ready to stop, drink coffee, and get warm. Dave and I cut the run alittle short and ended up with a 12 mile run.

I got home and began to realize how cold and wet I was. Both shirts were wet to the point of dripping off my lower back and my coat was visibly wet on the outside back of my coat. My hat and scarf were soaked too. I don't know what to do. I was cold at the beginning, cold during the run, was honest enough with myself to be scared at 9 miles because I was shivering and running and was 3 miles from the car. I know I sweat - I mean really sweat like Steve SWASS sweat but I cant stop running now because its cold- I am 8 weeks until my marathon. I have to do my long runs. Please help.

Steve emailed me back with some advice and happy thoughts but the jest was: I had over dressed, way over dressed, and don't do that again.

For those of you here in southern NC - we did not have to worry about such things this weekend. It was 53 at the start of my run and 59 at the end. I wore shorts and a short sleeve T-shirt and was fine the entire run. I am having Achilles issues in my left leg and cut my run alittle short - I ended up with 11.2 miles instead of the planned 16. My coach Tom has put me on 5 days of NO RUNNING with lots of ice and message to try and let it heal. I put my bike trainer back together and hope to start riding tonight. I also might get up and swim in the morning - yah we will see how that goes!

14 miles, traveling, and eggnog

Saturday morning Dave, Sue, and I got up early for a 14 miler. I did 14 last week but was a little nervous about this run. I was using my new Christmas presents (Garmin 305 with heart rate monitor, fuel belt, and new shorts) and was not sure how they were going to feel over a long run. I was also a little worried about running with Sue. Dave and I have made several long runs together and we have just about the same pace, however Sues long pace is about 45 seconds to 1 min faster than us. Oh well – just try to hang on. The run went fine. We finished in 2:28 with no ill effects of the new unwashed shorts, a new fuel belt, no chaffing from the heart rate strap, and the Garmin worked like a champ. As for Dave and Sue – it was their first time at that distance! Go Dave and Sue! I am writing this Sunday morning and my legs are still a little sore but no other major after effects.

After the run, we loaded the kids and dog in the van and headed for my parents for a couple of days and Christmas part 2. The trip is 112 miles door to door and takes about 2.5 hours. Evan took a nap and Lauren sat quietly and read for most of the trip. Marcie and I had some nice time together as the miles passed on. I guess the best thing that can be said about any trip like this is: It was uneventful. After dinner, we all sat in the living room and opened presents again. My Parents, my brother and his wife and all of us shredded paper and watched the kids go crazy with delight again.

Getting presents at Christmas is wonderful and I am truly thankful for all I got but I have to say, with the wisdom I have gained over the years, my favorite thing about coming to my parents at Christmas is…….wait for it…..

Dads Eggnog! It is a simple recipe that does not contain eggs – I like it because it does not have that slick mouth feel that you get with lots of cream and blended eggs. It’s a family recipe but we share it with all who ask. So here it is – in my humble opinion, the best eggnog ever.

1 and 1/3 container of eggnog ice cream (This is due to ice cream not being a whole ½ gallon anymore)

1 juice glass of corn whiskey – moonshine!!

1/2 juice glass of rum

1 quart of skim milk

1 quart of whole milk

Break up the ice cream with a fork in a large serving/punch bowl. Add all the other ingredients and mix well. It is best when there are still chucks of ice cream floating around. Some of us will sprinkle nutmeg on the top but that is optional.

Running at Christmas is tough. Dealing with being out of our schedule, eating way more that we need but I do it anyway. Well not really anyway – I do it so I can have three glasses of Dad's Eggnog while opening presents.

Merry Christmas everybody – part 2