Weekly Race Results through 5/7/12

Weekly Race Results through 5/7/12

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Marathon Nation Logo

 Weekly Results from the

Marathon Nation Community

 

Marathon Nation is a community of runners targeting the marathon distance. From total beginners just getting off the couch to bucket-listers checking off a huge “to-do” item all the way up to Boston Qualifiers…all are welcome!  You can explore the community and create a FREE 7-Day Trial Membership.

Please join us as we celebrate the recent accomplishments of our members!

 

Brenda Ross:  Banque Scotia 21k de Montréal  –  04/29/2012

Finishing Time: 1:48:06

MN Race Reporter

Free Marathon Training Plan for MN Race Reporters

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MN Race Reporter

 

We are looking for a few good women…and men…to help us build out some great race specific resources for US marathons.

If you are racing a US event, want a great training plan (FREE!) and are willing to do post about your training online and submit a race review (with pictures), then you should check out the Race Reporter Application here.

Please pass it on!

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Gear Review: The SolePack

Categories: Resource by 0 Comments


There comes a time in an runner’s life when they have to accept some common truths. Early morning workouts are hard. Running in the rain isn’t that bad. Long runs with a hangover are a really bad idea. My most recent epiphany was, according to those who know me, a long time coming: my shoes stink.

And no, I am not talking about the quality of my sneakers. Nor am I talking emotionally about how I regard them. There’s no denying that the biological effect of high-intensity training generates some serious foot odor.

This isn’t an issue I usually have to deal with on my own; after all I throw my sweaty shoes in a closet or down in the basement. But lately I have been doubling up on my training sessions at the Y; combining swimming and running, which has meant brining my shoes along. Which has meant putting them inside my backpack with everything else. Which means everything I want to wear or use smells like, you guessed it, my stinky feet.

Suddenly I understood how everyone else felt…and I was spurred into action. Since I can’t deodorize my shoes or change my feet, there was only one other way to go.

Enter the SolePack (http://thesolepack.com/wordpress/solepack-home/)

Designed to help you transport your shoes in an external compartment, the Solepack instantly helped me out.

It simply straps to the outside of any backpack in seconds.

Slip your shoes in and you are off.

Large zipper openings and reinforced seams make managing your shoes simple, and the latest generation actually has grommets to allow for minimal airflow.

I have thoroughly enjoyed my demo version and have already loaned it out to several others looking to try it out.

Do yourself a favor and upgrade your bad so you can take care of your shoes…and everything else!

Again, you can find the SolePack online here.

Vaults

Six Ways to Beat The Wall In Your Next Marathon

Categories: pace, Race 26.2, Race Execution by 4 Comments

Will You Get Over The Wall On Race Day?

 

Every year hundreds of thousands of runners will have the opportunity to “hit The Wall.” The Wall is defined as that period in a marathon when things transition from being pretty hard to being really, really hard. It is the point where your body and mind are simultaneously tested. It’s the perfect intersection of fatigue and diminished mental faculties. Or as you most likely remember it, it’s the exact point where all your pre-race plans went out the window.

How you handle The Wall can literally make or break your marathon. Read on to learn more about why the wall happens and how you make sure it doesn’t derail your next big race.

How The Wall Works

Much like the Bermuda Triangle, The Wall is a simultaneously mythical yet very real space. You can’t actually put yourself there on purpose, but you’ll arrive there during your marathon. It operates as much on fear as it does the real world challenges that accompany covering 26.2 miles, which means you’ll need to have your A game in place if you are going to surmount it.

Distance Disorientation: Let’s face it. Twenty six point two miles is a really, really long way to go. Doesn’t matter how hard or fast you run it, it’s still 26.2 miles. Most runners never cover the full distance during training; the closest you might come is 21 or 22 miles. In other words, very few runners actually encounter The Wall in training. Seeing something for the first time on race day makes it significantly harder to prepare for and eliminate.

Great Expectations: The Wall feeds off of the games your mind plays during the taper period. As you negotiate your race pacing plans based off of what you plan on running, there are two types of race paces: your Could Pace and your Should Pace. You remember that one long run in week six when you just flew along and everything was perfect — based on that day, plus perfect race day conditions, you “could” run 7:45s on race day.

And then when the gun goes off and fully tapered, that 7:45/mile pace quickly becomes a few 7:25s until things really go badly later on. Every “could” mile split you run brings The Wall that much closer and makes it that much bigger.

Mind Games: As anyone who has run a half marathon race or longer can attest, it’s almost impossible to do simple math at the end of your race. We’ve all tried to figure out what our target finish time will be with 3.1 miles to go while running 8:30 pace…but few actually can. This is because at some point in your day, your body switches priorities from delivering oxygen/nutrients to your brain and directing them to your muscles.

Running is not a complicated mental activity, which means your brain can go on cruise control while your quadriceps, hamstrings, glutes and heart need more and more resources each mile. In other words, your mind is at it’s weakest just when you hit The Wall and you need it the most! It helps to be mentally prepared for your race, but sometimes you need more.

Turning The Wall Into A Molehill

Now that we know why The Wall happens to us on race day, here are a few strategies you can use to make sure that when (not if) you encounter it, you are ready to leave it in the dust en route to the finish line.

Target Your “Should” Pace

As I mentioned earlier, you have two race pace options: the Could and the Should. The Could pace is what you talk about with your training partners, “Based on that run on the downhill course with a tailwind and assuming the perfect taper, I could run a sub-3:30 marathon!” It’s a fun exercise for sure, but given all of the assumptions and outliers in the equation, more than a few things would have to be perfect in order for it to work out…and we all know that race day is usually anything but perfect.

In contrast to the Could pace is your Should pace. This pace is the average pace of your long runs for the last eight to ten weeks. It is the pace you have demonstrated you can run consistently in your training. If you have been fortunate enough to d0 a 5k or 10k run test, you can use that value to predict a marathon time — ideally you’ll corroborate this with your actual training paces as well.

Start Smart

The marathon has often been described as 20 miles of hope and six miles of reality. We can take the sting out of The Wall by improving how we pace the first five miles of the race. Years of coaching and racing shows that the vast majority of runners over-perform in the first five miles of their day. Excitement, adrenaline, tapered legs, crowded roads…whatever the reason, most runners simply start out too fast. Aside from planning to not have a fast finish, what can you do?

Instead, I recommend that you run the first five miles slower than your goal race pace by about 15 seconds per mile. So if you are hoping to average 8:00/mile, you’ll target 8:15/mile. Since most runners aiming for 8:00/mile will actually run between 7:30 and 7:45 pace for the early miles, anything over 8:00 pace is bonus time and will help ensure you don’t waste critical energy so early in your day before it really matters. You can learn more about building a solid race plan here.

Boost Your Blood Sugar

Remembering the mental aspect of The Wall, it’s important to note that sometimes what seems insurmountable is actually not so bad. We’ve all had a tough race, gutting it out, only to cross the finish line and think that we could have done better. It’s not just post-race bravado speaking, it’s actually the fact that we have stopped running and are re-fueling.

You don’t need to wait until your race is over to seek clarity; should you find yourself bonking or losing a step as you near The Wall, consider reaching for some food. It could be a gel or maybe some jelly beans you’ve saved. It might even have some caffeine, assuming you have trained with it before. Whatever you consider to be your power food, make sure you have some handy as you near the end of your marathon so you are ready.

Use Technique Cues

When the wheels start coming off of your race and the pace starts to drop, it’s easy to be overcome with a general feeling of helplessness. You wanted to run 8:30/mile, but staring at your watch the best you can muster right now is 8:42/mile, and you know that’s not going to cut it. You are already on the gas, so what else can you?

Focusing on what you can control at this stage of the game is a great way to fight the sense of powerlessness. Since your overall pace isn’t in your control as you fatigue, refer instead to some technique cues to improve your running form. If you can regain your form, you’ll be more efficient (and more likely to see an improvement in your splits per mile!). Some good running technique options include high hands, relaxed shoulders, quick feet, forward lean, good posture/chin up, push off with your toes, etc.

A Mission for Your Marathon

Whether or not you believe in a higher power, there’s no doubt that overcoming The Wall sometimes requires more than just fitness, pacing or food. The Wall is often a result of the conversation your Body is having with your Mind. You Body says, “Mind, you’ve had me out here for hours, running hard and feeding me strawberry banana gels and green sports drink. I am really, really hurting right now and want to go lay down on the side of the road because things aren’t going my way.”

It sounds silly now, but truth be told it’s a very convincing argument in the heat of the race. In order to be ready for this challenge, it helps to have a mission or a higher goal that you can call upon to trump what your Body is suggesting. It could be finishing in a certain time or a vision of the finish line or a promise you made to yourself. Whatever it is that has kept you training for weeks and months, now is the time to bring out that secret weapon and use it to keep The Wall down.

Embrace the Challenge

Keep your friends close…and your enemies closer. Every time you hit The Wall is another chance to learn more about it — and yourself. Like a superhero and her nemesis, you and The Wall are once again set for a showdown. What will the nemesis bring this time? A cramp? A heat wave? Overwhelming fatigue? It only has so many options, and eventually you will learn to beat them all just like your teenager can beat that evil boss on level five of their favorite video game. So don’t fear The Wall, know that this is just one of many chances you’ll have to conquer it, and every encounter makes you stronger!

What Do You Do?

While you can’t actually eliminate The Wall from your next big race, these are some of the most effective means of reducing its impact on your overall performance. If you have any additional ways of handling the inevitable race day challenge, please let us know in the comments below.

Weekly Race Results through April 17, 2012

Weekly Race Results through April 17, 2012

Categories: Race Report by 0 Comments

Marathon Nation Logo

 Weekly Results from the

Marathon Nation Community

 

Marathon Nation is a community of runners targeting the marathon distance. From total beginners just getting off the couch to bucket-listers checking off a huge “to-do” item all the way up to Boston Qualifiers…all are welcome!  You can explore the community and create a FREE 7-Day Trial Membership.

Please join us as we celebrate the recent accomplishments of our members!

 

Nina DiPinto: Credit Union Cherry Blossom 10 Miler –  04/01/2012

Finishing Time: 1:28:10  A new personal best by 3 minutes!

Nina DiPinto: Caesar Rodney Half Marathon  –  03/25/2012

Finishing Time: 2:01:10  A new personal best by 14 minutes!!

Race Report Link: Here

Amy Hamilton:  Chicago Marathon  –  10/09/2011

Finishing Time: 4:12

PowerGel

Boston Marathon Damage Control Formula

Categories: Event, Race 26.2, Race Execution by 2 Comments

Not Your Friend on Marathon Race Day!!!

Boston Marathon Damage Control Formula

Despite the fact that the Boston Marathon isn’t considered tough enough to be an “official” marathon course that can support a world record effort, it’s not exactly a cake walk either! As thousands of runners each year will tell you, a net downhill run for 16 miles into an uphill push for 5 miles followed by a downhill run for another 5 is essentially torture for your body.

But then you read the weather report and see the high will be 82 degrees on Marathon Monday, with winds from the South West. A slight tail like that means you won’t really “feel” a breeze…so it’s going to feel even hotter than it is.

That’s right…hard just got HARDER.

Here are some tips on how you can mitigate the effects of the heat on your overall day, straight from what I have learned racing in the lava fields of Hawaii for the Ironman World Championships.

Boston Marathon Pre Race

Given the fact that you have been training all winter, and that it’s not going to be that warm over the weekend, there’s little acclimatization you can do to prepare for the day. But you can still take some steps to make sure that you are in the best possible place.

In addition to the general race advice of getting off your feet as much as possible and getting plenty of rest, you will also want to:

  • Stay Hydrated — Alternate sipping water and sports drink over the course of the day. Do Not Overdrink Out Of Fear. Just sip away…if you start on Saturday, you’ll be more than crazy hydrated by Sunday AM…and you can simply maintain.
  • Lightly Salt Your Meals — Again, not crazy, but adding some salt to any meal you have that’s appropriate (not your cereal!) will help you prepare for the sweatfest.
  • Make Sure You Have A Hat & Sunscreen — Use the days before the race to do some shopping…you might even want to consider a FuelBelt to carry your own hydration.
  • Seek Out Morning Shade — Try to avoid the sun on race morning out in Hopkinton; and bring something to stay warm as it will be cool in the morning

 

Boston Marathon Race Modifications

Here are a variety of strategies to handle the heat. You don’t have to do them all, but be sure to review them. You never know which one will save your day!

 

Cover Up — In the picture of me on the left from Alii Drive in Kona, you can see a couple of key things. I have a hat on with a mesh top: coverage, yet cool.  Arm Coolers which protect me from the sun but retain water if I pour it on my arms…again to keep me cool.  And a Neck Cooler, which held cold water to keep me cool as well.

You’ll want to put on sunscreen, with extra on the right side of your body for the focused sun on the point-to-point course!

 

Fuelbelt

 

Hydrate Frequently — More fluids is important, but it’s better to get them in frequently rather than slamming a big cup every few miles. I use a FuelBelt (left) to supplement what I take from the aid stations. Don’t forget to walk 15 to 30 steps at each aid station to make sure you get your fluid in!

 

 

PowerGel

 

Eat Smaller, More Often – You’ll need to fuel your day, but bigger portions won’t cut it. And solid foods will be really hard to digest. The PowerBar station is ideal (and fun to run through!) but it’s not until mile 16. Consider carrying some of your own and taking one (or part of one) every 45 minutes with water. Again, less – but frequently – is more!

 

 

Adjusting Your Boston Marathon Race Pace

All of the stuff above aside, the really important thing you need to do is adjust your race pace. Simply put, 99% of us simply can’t run to our potential when the temperature goes above 60-degrees. It’s a bitter pill to swallow, as many have trained for the race of their lives, but ignoring the weather and forging ahead is, for all intents and purposes, statistically suicidal.

3 Seconds for Every 5 Degrees — For every five (5) degree increment above 60-degrees, add 3 to 5 seconds per mile to your goal pace. So if you wanted to run 8:00/mile…and it’s going to be 80 degrees, you’ll want to add 4 x 3 to 5 seconds to your pace. That means a best case of 8:12/mile; or a more likely 8:20/mile pace. Remember, this isn’t about being slower…it’s about running a better overall race. You’ll see the proof in your final placing!

Watch Your Heart Rate — While we preach racing Boston Marathon with pace, there’s the tricky matter of heart rate as well. While fitness is in your muscles, your heart has to support the workload that your brain is telling your muscles to do…and in hotter conditions your heart has to pump blood to your muscles as well as to the surface of your skin for cooling (not to mention protecting your brain). It’s a tall order and means your heart rate will be higher for the same effort pace. Anything above six (6) beats higher than normal means that you will need to back off the pacing to remain steady for your day…it’s just not sustainable.

Boston Marathon Damage Control Conclusions

Racing in the heat isn’t necessarily fun, but it can be done well. Change your focus from strictly performance to being steady, and you’ll have a great race relative to the competition and you’ll be able to talk about all the carnage you saw on the course. Ignore this advice and, well, you could be a Zombie on Monday. Be smart, have fun, and go fast!

Weekly Race Results through April 9, 2012

Weekly Race Results through April 9, 2012

Categories: Race Results, Team, Uncategorized by 0 Comments

 Marathon Nation Logo

 Weekly Results from the

Marathon Nation Community

 

Marathon Nation is a community of runners targeting the marathon distance. From total beginners just getting off the couch to bucket-listers checking off a huge “to-do” item all the way up to Boston Qualifiers…all are welcome!  You can explore the community and create a FREE 7-Day Trial Membership.

Please join us as we celebrate the recent accomplishments of our members!

 

Chung Siedlecki: Ohio River Road Runner Club’s Half Marathon — 03/25/2012

Finishing Time: 2:05:14

Race Report Link: Here

 

Adam Lesser:  Ukrop’s Monument Ave 10k  — 03/31/2012

Finishing Time: 40:42

Michelle:  Spring Forward 15K  –  04/01/2012

Finishing Time: 1:23:45, A new personal best by 10 minutes!

Keith Pape

Carlsbad 5000 (5k)  –  04/01/2012

Finishing Time: 22:02

Hollywood Half Marathon  –  04/07/2012

Finishing Time: 1:44:15, A new personal best by 2 minutes and 40 seconds!

Patrick_Kona2011.FINALcrop.lowres

Boston and Edinburgh Race Webinars with Coach Patrick

Categories: Race 26.2, Race Execution, Webinar by 2 Comments

 

Join Coach Patrick McCrann for two brand new race-specific webinars. Information and registration instructions are below; seats are limited and you are racing in about a week (!) so don’t miss out.

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Marathon Race Execution Webinar: Boston Marathon Edition

Join Coach Patrick from Marathon Nation for this race preparation webinar. Patrick is a three-time Boston finisher (3:01 best), who has coached hundreds of runners to the Boston finish line. Patrick will review his marathon pacing guidance and give specific tips for the Boston Marathon Course.

Date & Time: 4/10 @ 8:00pm EST

Duration: 45 minutes.

Want To Learn?
Download our Marathon Pace Generator Tool to be included on our list and to get a special invitation on Monday 4/9 @ 12 noon.

Half Marathon Race Execution Webinar: Edinburgh Half Marathon Edition

Join Coach Patrick from Marathon Nation for this race preparation webinar. Patrick has coached hundreds of runners to their personal finish line, including countless personal bests. Patrick will cover basic half marathon race execution, and he’ll review the Edinburgh course to give specific tips to participants.

Date & Time: 4/12 @ 8:00pm EST

Duration: 45 minutes.

Want to participate?
Sign up for our Weekly Newsletter to be included on our list and to get a special invitation on Monday 4/9 @ 12 noon.

boston

The Ultimate Boston Marathon Overview, Part 1: The Weekend

Categories: Race 26.2, Race Execution by 0 Comments

The Boston Marathon by Christopher S. Penn via Flickr

Author’s Note: This is the first of three posts looking into the Boston Marathon. As a caveat, while I run Marathon Nation [link], I have run Boston three times, with the first two times hitting 3:12:xx when aiming for a sub-3:10 finish. In 2011, thanks to more fitness and this execution plan (and a great tailwind!), I managed a 3:01.

The Boston Marathon is the holy grail for many marathon runners. The unique qualification system and stringent timing standards mean that only a small percentage of the marathoning population is eligible to participate. Unless you are a charity runner, your only option is to spend years getting fitter and faster…and then having the perfect race to qualify.

Once you are in, however, there is no one true path to having a great day. The Boston Marathon is also distinguished by its course: a point-to-point affair with significant hills that start at mile 17, culminating in the infamous Heartbreak Hill. Are you excited yet? Let’s dig in!

The 2011 Build Up

A few registration glitches, particularly around under-estimating the number of folks who would want to participate in 2011, led to a system crash and many qualified folks not getting into the race.

This year over to 30,000 runners will toe the line in three distinct waves, a new approach to ease the congestion on the starting line. With the overall competitive level of the field tempered by the participation of a significant number of charity runners, event organizer face the unique challenge of moving a very disparate number of runners across the course in a short period of time.

The BAA has already adjusted it’s qualification standards for 2013. You can learn more about them here. In addition, eligible folks will have the change to register on a sliding-time scale based on their actual qualifying time. In other words, faster folks will be able to register sooner than their counterparts who just made the cut off. Learn more here.

Race Weekend Logistics

You have to know where you are staying and where to go. Your best bet for all your transportation and logistical guidance is the official marathon website here: http://www.baa.org/races/boston-marathon/. For a daily breakdown of activities, you can view this simple set of planning pages here. If it’s personal planning and checklists you need, don’t forget to download our Race Planner worksheet to make the most of your pre-race planning…it really helps!

Race Expo

The Boston Expo is one of the biggest in the running world; even if you aren’t participating and need to pick up your bib number, it’s worth stopping by to rub shoulders with the elite and check out the latest and greatest products on the market. Details are below, but the main info page is here, you can get directions to the center here.

Spectator Information

The Boston Marathon is renown for its spectators. Having run three times, I can personally attest to the fact that almost every single mile of the entire course is full of cheering fans. The city loves the race, and support for the event is facilitated by a City holiday (Patriot’s Day) and a midday Yankees / Red Sox game in Fenway. In addition to the standard text message tracking, they have provided a course map as a download (here).

If your family is looking to catch a glimpse of you out on the the course and at the finish line, there are minimal options aside from renting a motorcycle and breaking a few laws. The best way is to take the D-Line out to the Woodland T stop (map here). That will put them on the course about mile 16 and after seeing you they can take the T into the finish. Alternatively they can try to pull the same feat using the C line via Cleveland Circle, but timing could be an issue as the distance is so short.

If your family and friends have a car and are doing the one-stop viewing, have them consider Wellesley Center. Just past the infamous female fanatics of the university of the same name, this little town center has restaurants, shops and ample sidewalk space for setting up and cheering.

Important Note: Make sure you have set up your end-of-day logistics as soon as possible in order to avoid any issues around getting home, etc. There are alphabetical signs on the street to facilitate pick up (remember to choose last name or first name with your fans!) as as ample downtown hotels and similar landmarks. Whatever your plan, make sure everyone is on the same page before race morning!

Race Information

There’s a ton of information on the web about Boston, but here are a few of the best links you can use to get ready.

I’ll be back next week with How Race Your Best Possible Boston.

In the meantime, download our Marathon Pace Generator Tool. Prepare for your best race–with your own paces!

Get Access Now

BONUS

Here’s a video of the Boston Marathon course taken in February of 2008. If you can ignore the cars, you’ll get a solid sense of how the race plays out!

>> Boston Race Course Video on YouTube here.

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New Marathon Resource: Race 26.2

Categories: marathon training, Race Execution, Resource by 0 Comments

With the marathon training season in full swing, and the Boston Marathon right around the corner, marathon race day energy is in the air.

We’ve all had good races and bad races, but sometimes it’s hard to cut through the noise to find out exactly what set you up for that one-of-a-kind race. There are just so many variables:

  • Was it the temperature?
  • Your special breakfast?
  • Praying to the marathon gods?
  • None of the Above?

After coaching hundreds of runners to the the  marathon finish line, I have figured out that the most important thing you can do on marathon race day is START SLOW!

That’s right…of all the race files and post-race interviews I have done, it’s clear that the vast majority of folks who underperformed relative to their fitness simply ran too fast at the start. There are lots of simple reasons why this can happen:

  • Excitement of the crowds
  • Extra energy from the taper period
  • Nervous that you’ll get caught “behind”

Regardless of the reason, any single one of us can blow weeks and months of quality training by trying to run beyond our fitness levels.

Announcing the Marathon Pace Generator

To help put a stop to this phenomenon, I am releasing a Marathon Pace Generator — in miles and kilometers — to help you safely plan out your next race. It’s a free download that you can access by signing up here. I’ll be following up with everyone who registers with an explanatory video as well as other learning resources to make sure that you are 100% ready to have your best possible marathon on race day.

I hope you’ll sign up to download it, as it’s a great resource…and please pass it on to your friends!

Thanks!

~ Coach Patrick

Become A Marathon Race Captain & Race For FREE

Become A Marathon Race Captain & Race For FREE

Categories: Team by 1 Comment

Captain Cocks New Armbands
Creative Commons License photo credit: FunkyMagic

Race Captain Applications Open until 4/15/2012

If you are racing one of our 2012 key events and are looking to do more than just train and race solo, consider becoming a Marathon Nation Race Captain!

What You’ll Get

You’ll get free training & coaching via Marathon Nation through the event, a Race Captain T-Shirt and much more.

What You Do

As a Race Captain you’ll support the Team online and on Race Weekend, and have a ton of fun. You can learn more about the Race Captain position here.

Core Duties and Responsibilities:

  • Participate in an online training session with Head Coach Patrick McCrann (Late April, TBD)
  • Participate and monitor online groups on a consistent basis
  • Serve as a role model and mentor for MN athletes by actively using the MN approach to prepare for your marathon.
  • Assist Head Coach in supporting athletes by offering basic advice, offering resources, and more.
  • Encourage all MN athletes, regardless of ability
  • Participate in challenges with the Team as possible
  • Organize and coordinate race weekend Team Dinner / Meet Up, if applicable.

Qualifications:

  • Previous marathon experience (at least one finish!)
  • A strong commitment to giving back to the running community
  • Excellent written communication skills
  • Prior volunteer leadership position a plus
  • Flexible/ability to accommodate to a changing environment
  • Must be 21 years or older.

Find Your Race on Our List

Only 20 Race Captain Slots are Available!
The full list of events — including marathons and half marathons! — for the 2012 season is available online here.

Virginia Beach Shamrock Marathon Race Report

Categories: Race Report by 0 Comments

Race:  Yuengling Shamrock Marathon (Virginia Beach, Virginia)

Date:  March 18, 2012

Goal Time:  3:05 (trying for Boston 2013)

Actual Time:  3:00:31, (personal best by 8 minutes)

Pre-Race:  I initially signed up for this race after trying to qualify at the Marine Corps Marathon and the Richmond Marathon back in the fall. After 2 failed attempts, I decided I would take another stab at it in the Spring in hopes of qualifying.  After my failed attempts in the fall, I turned to Marathon Nation and guided my training by this plan… I trained at a VDOT of 55 the entire season and felt great every week leading up to the race.  I had heard good things about the Shamrock Marathon, most of which being that the course is flat and very fast, and that the winds could be terrible.  My training leading up to this race was great and I felt more prepared than any other race I have ever done.  With that being said, I hit 2 major hurdles, one 6 weeks out and the second 3 weeks out.  I had a heard back with about 6 weeks of training left and it left me a little beaten, then I found out that I partially tore my quad tendon with 3 weeks to race day.. This killed me as I took 2 solid weeks off, did a lot of physical therapy, lots of ice, a lot of cussing, and a lot praying.. For a couple days, I saw all the training going down the toilet.. I followed some sound advice from Coach P and listened to my body and not the training plan.  As soon as my sports doc told me I could start running, I fell into the last week of my taper and kept  my mileage less than 10 miles knowing that my fitness was as good as it was going to be and I couldn’t improve on it and anything too crazy would further hurt me.

Race Weekend:  For anyone that has never done the Shamrock Marathon, it is a good race weekend.  I picked up my packet on Saturday afternoon and the expo was well-organized.  There were a lot of people there, but it was a good expo.  I had hotel reservations at the Holiday Inn Oceanfront, which was approximately 6 blocks from the start line and 9 blocks from the finish, so I was convenient to the race festivities.  On the night prior to the race (Saturday), my wife and I went to an easy dinner down at the beach.  (If anyone is ever at Virginia Bech, you have to try Tautogs Restaurant, I highly recommend it).  I got a good night’s rest the night before and planned on getting up at 6:00 a.m. for a 8:30 start.

Race Day and Plan:  On race day, I had previously set out all my equipment and had my plan mentally in my head.  The weather on race day was approximately 54 degrees at the start and 61 degrees at the finish.  It was partly cloudy and there were forecasting winds of approximately 7 – 15 mph, depending on where you run, to include running on the boardwalk.  My plan was the following:

Projected Time:  3:00 with a 5 minute grace period for anything that could go wrong.  (6:52 overall pace)

Projected Plan:  Miles 1 – 5:  7:07 pace (6:52 + 15 seconds)

Projected Plan:  Miles 6 – 20:  6:47 pace (6:52 – 5 seconds)

Projected Plan:  Miles 21 – 26:  6:52 pace (6:52)

Nutrition:  I was wearing shorts and a long sleeve shirt and wasn’t sure how I was going to be my nutrition in a place that was not cumbersome.  My wife was going to plan on being around mile 13 so I gave her part of it.  I have transitioned away from gels and have been using the Honey Stinger Gummies.  They are good and 10 come in a pack.  They are 160 calories and I have been in the habit of taking 5 at a time (80 calories). With this, my plan was to carry one pack with me and I gave my wife the second pack for the back half of the marathon.

Race Execution:  I arrived at the start line about 30 minutes before the race and it gave me ample time to check my bag and stand in line for 15 minutes to use the bathroom.  I was a little anxious about my paces for the first few miles as I have always been the one to jump out of the gates.

Miles 1 – 5: I was in the first coral and was able to move freely and stretch as I waited for the announcer to send everyone off.  As soon as the clock started, I took my time and my first miles was extremely slow.  I hit a 7:24 and it felt awkward and I knew that I was behind the clock to begin.  This all worked out okay as it set my tempo for the next 4 miles.  During my previous races’, I have always hit the wall around 18 or 20 and I wanted it to be different this time and I knew I had to trust my training and my plan.

My  next 4 miles, my paces were as follows:  7:01, 7:08, 7:01, 7:00.  After the first five, I was feeling pretty good, my heart was where it needed to be (156 bpm).

Miles 6 – 20:  I knew that in order to survive this race, I was going to have to stay true to my paces during this portion in order to make it past 20.  I settled into a comfortable pace and tried to gradually make it my projected pace of 6:47 and didn’t want to just spring into the pace as I was scared of what was going to happen.  When I hit mile 6, I was feeling good and strong, I wasn’t thirsty, although, I was drinking at every other aide station (every 3 miles), but I had to use the bathroom.  I juggled this in my mind about whether I should stop or if I should just carry one and I thought that the risk of waiting was too big and I preferred to waste the 30 seconds.  I didn’t start eating my honey stinger gummies until I hit mile 9.5.  I was able to store the other 5 gummies away for mile 14 and that way I had an extra 10 pack for miles 18 and 23.  As I hit mile 18, I felt very strong and confident in my pace and my plan. By this time, I knew a lot of the hard work of maintaining my pace was over with and I had battled the wind and won that battle.  When I reached mile 19, the race takes you onto a military base and it was brutal.

My paces for Miles 6 – 20 were:  6:56, 7:10 (bathroom break), 6:47, 6:51, 6:46, 6:45, 6:51, 6:46, 6:45, 6:51, 6:44, 6:46, 6:45, 6:49, 6:53, 6:47, 6:40, and 6:45.  (Heart Rate: 159 – 165 bpm)

Miles 21 – 26:  This is the part of the course that I was dreading as I knew it was the part that I always had the most difficult time with.  As soon as I hit mile 20, the course puts you onto a military base and they don’t let civilians on the base, so there was very little support.. God bless the troops that were out there cheering us on.  I was feeling pretty good around miles 20 and 21 and started hurting a bit around 22.  I knew that as long as I could make it off the base, I would be okay.  The course dumps you off the base around mile 23 and it revived my spirits a little bit.  Between miles 18 and 23, I had another pack of Honey Stingers, which taste great and give you a pretty good burst of energy.  As I headed south back towards the finish line, there were marathon runners on the right side heading north towards the base and it was good seeing other people and it made me appreciate the fact that I was heading south and not north as my race was ending.  When I hit mile 24, I knew I was getting close and my legs were cooperating.. My calves hurt (I was wearing calve sleeves), but I thought I could make it..  My brain suggested walking a couple times but I was able to fight that urge as I looked at my watch and realized I was within striking distance of a Personal Best and qualifying for Boston.  With these incentives, I maintained my form, focus, and pace.  As soon as I hit mile 25, I passed my hotel, which was a great feeling because I had walked to the finish line the day before and remembered it was not that far.  This course is really neat because the last quarter mile or so is on the boardwalk and the wind I battled from miles 10 – 20 was now at my back.  As I hit the boardwalk, I look at my watch and knew I was 2 minutes from a 3 hour marathon.  Instead of going all out, I just stay focused and finished strong.

My paces for Miles 21 – 26.2 – 6:41, 6:46, 6:43, 6:46, 6:50, 6:43, 6:09.  (Heart Rate:  168 – 174) (Cadence:  89 spm)

Lessons Learned:  1.  Marathon Nation works.  Everybody on this forum is the best.  I had a training plan that I trusted and I knew that I could run at the paces as I trained with them for more than 16 weeks.  2.  Trust your plan.  3.  Listen to your body.  I had several injuries during the most critical phase of my training, which were due to some over-training toward the later part of the training regimen.  I was topping out between 60 and 70 miles a week and this led to some fatigue later in my training, which ultimately hurt my overall progress.

I highly recommend this marathon and the post-race festivities are a lot of fun.. The marathon was not my favorite.  The marine corps marathon is still my favorite, but this is a great place if you are looking for a BQ or personal best.  The weather was ideal for a race.  Thanks to everyone on here for all the advice and support over the past several months.

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2012 Marathon Nation Race Groups

Categories: marathon training, Team by 0 Comments

Another Race; Another Great Finish

It takes a Village to Train for a Marathon…

And yet so many of us train alone. Early alarm calls; slogging through the dawn hours, shaking our legs out around the water cooler chat. You rest assured knowing you have done some good work long before your co-workers even thought about waking up…but are you still missing out?

Raise Your Running to the Next Level

Training with other runners can help you improve many different aspects of your fitness. You are more accountable; and consistent training leads to the long term results you are looking for. You have more fun, which means you are more likely to continue training. You learn more; both from what your peers have to say but from teaching what you know to others. The benefits from running in a group far outweigh training solo, so what’s holding you back?

Join A Virtual Marathon Race Group

Whether you can’t make your schedule work with the local training group — or you just don’t want to — now you can train virtually with runners from across the US and abroad. By finding your next marathon or half marathon on our Race Group Page, you can start your FREE trial with Marathon Nation knowing that we’ll have the resources and support you need to make the most of you next big event.

Total beginners benefit from the coach and peer support, and our detailed online plans are a great resource. More experienced runners appreciate Coach Patrick’s input and guidance as well as the race-specific information on their next event. And if you are a total newbie without a race that matches our list, you can join our Beginner Group and get the most from your training.

Calling for Race Captains

We are about to start recruiting our 2012 Race Captains. You can learn more about the Race Captain position online here, but essentially you get free training and schwag from Marathon Nation in exchange for your weekly online leadership and giving back to the Team. Bookmark the site or sign up for our newsletter to make sure you get the application and the chance to join us for a great 2012!!!

Weekly Race Results Through March 5, 2012

Weekly Race Results Through March 5, 2012

Categories: Race Results, Team by 0 Comments

Marathon Nation Logo

Weekly Results from the Marathon Nation Community

 

Marathon Nation is a community of runners targeting the marathon distance. From total beginners just getting off the couch to bucket-listers checking off a huge “to-do” item all the way up to Boston Qualifiers…all are welcome!  You can explore the community and create a FREE 7-Day Trial Membership.

Please join us as we celebrate the recent accomplishments of our members!

Chung Siedlecki; Little Miami 10 Miler  – 03/04/2012

Finishing Time: 1:30:35.2, A New Personal Best by 7 minutes and 17 seconds!

Race Report Link: Here

 

Ewan Lake, Bideford Half Marathon on 03/04/2012

Finishing Time: 1:21:47, A New Personal Best by 5 minutes!

 

Sabrina Dorris, My Fit Foods The Woodlands Marathon on 03/03/2012

Finishing Time: 3:45:20, A New Personal Best by more than 11 minutes!

Name: Tricia Pierson, Hyannis Half Marathon on 02/26/2012

Finishing Time: 2:06:27, A New Personal Best by more than 1 minute and 24 seconds!

Race Report Link: Here, Race Picture: Here

 

Chung Siedlecki, The Greene Goes Red for American Heart Association on 02/25/2012 

Race Type: Other

Finishing Time: 17:06

Race Report Link: Here

Coach Patrick Breaks 1:20 for a Half Marathon

Coach Patrick Breaks 1:20 for a Half Marathon

Categories: Race Report by 5 Comments

A New Personal Best!

Coach P's Video Race Recap (Click to Watch)

Coach P's Video Race Recap (Click to Watch)

 

You can view the file with my GPS data from my race today (see below). What the data doesn’t show is that it was a windy day, but not as windy as expected (steady 8mph vs 18!).

I was a little nervous starting into the weekend, as it’s been a while since I raced an endurance event (I don’t really count the 5ks and 10ks over the winter).

I rode a steady 4 hours on Friday, and although I was tired I still felt good to run. Saturday brought some serious winds, which messed with my head. But by the time we got to the race venue on Sunday I felt ready.

Miles 1-4

After a 20 minute warm up, I worked my way to the front and the gun went off. I settled into a fast first mile 6:06, but felt okay / not hurried. The next 3 miles were just rough as I was clearly still getting loose. Hard to explain, it just felt a bit more like work than I would have liked.

My Biggest Fans!

My mom and my little girl, out to cheer!

 

Miles 5-9

After seeing my fans (picture on the left), I instantly felt better. This section in Hyannisport has the biggest hill of the day, but I literally floated over it and rolled into the next few miles.

I knew the open section by Craigville Beach would be punishing, but I still managed to stay strong with my slowest mile being a 6:14 through here thanks to drafting off a relay runner.

I felt so good I was making plans to pick up the pace at the end!

Miles 10 t0 Finish

By the time I got here I really had zero interest in going materially faster. I was on course to go sub-1:20 and every time I thought of running faster my body didn’t have any gas in the tank. Thankfully the wind was predominantly a tailwind here and it really helped me out.

I pushed up one of the final hills to gain separation on a small group and then brought it home in a 1:19:22. Given the course was 13.2 on my Garmin, a distance adjusted time at 6:04/mile pace for .1 would be about 30 seconds…so I’ll mentally call it a sub-1:19!

Why To Race Early

I have run this race for several years now and even though it’s a tad long (13.2x miles) it’s still pretty fast. It’s a great early-season benchmark event just see what you can do based on your winter training.

It’s one thing to look at the numbers, another thing to look at some results. This result confirms that I am indeed significantly thinner and lighter than in previous years. The impact of improved body composition on my overall time is evident in how I felt in my race yesterday. Climbing hills–even the small ones–was significantly easier. Virtually felt like I was floating along part of the race.

That’s not necessarily a function of fitness as much as it is recognition of the fact that I have been living with my own personal weight vest for the last few years. Dropping 15lbs from Christmas — down to 180 today! — should open the door for some serious performance gains.

If you’re interested in learning more about how I lost weight and continue to get stronger — please sign up for my weekly newsletter.

 


 

In addition to getting regular updates, I’ll also include you on my early release list for my new body composition resource. I don’t do anything halfway, so you know that it will help you to take control of your wellness and improve your race performance this season!

My Race on Strava

pennington

Patience in Marathoning

Categories: Guest Post Series by 0 Comments

Why Patience Plays a Huge Role in Breakthrough Marathon Performances

Marathoning is one of the most challenging, rewarding and character-building sports you can participate in. I have never experienced more trials and tests in athletics until I began training for the classic 26.2 mile distance back in 2002. Ironically, the same issue that plagued me in my debut at the 2002 New York City Marathon, running out of glycogen (fuel), has continued to test me. Friends, coaches and mentors wondered what was going on with my training in 2009-2010. I had some of the best workouts of my life while training with the US Army World Class Athlete Program. I had run a personal best time of 2.19.35 at the 2007 California International Marathon finishing in 4th place and top American honors. The effort provided a once-in-a-lifetime opportunity to return back to the Army W.C.A.P unit and compete as a Soldier-athlete full-time. My peers, professional coach (Lisa Larsen Rainsberger, the last American female to win the Boston Marathon in 2.34.04) and teammates could not understand why I was not improving upon that 2.19 time. The best time I put up in 2009 was a 2.36.29 and 2010 was probably the worst year, racing wise, that I ever had encountered despite having some of the best training of my life. I have dealt with failure and success in the sport and hope some of what I write will be of assistance to you.

I returned to the 2009 California International Marathon with aims of qualifying for the 2012 US Olympic Trials Marathon Championships but finished with a time of 2.36.29 after a 1.08.33 opening first half-marathon hitting the 20-mile mark still on 2.21 pace (1.50). What is the point? Regardless where you are at in your marathoning, you have to value the one characteristic that will guarantee you success in future races. Patience. It is a powerful word. The great basketball coach, John Wooden, said “Patience is a part of progress. Expect change to happen slowly and to have patience along the way”.

The problem with running faster is our mindset changes and we aim to run faster every time we run a race. This can have a drastic effect on our athletic performance, not only physically, but psychologically as well. It was hard to fall short of the 2.19.00 standard in 2011 missing the chance to compete in the 2012 Trials. I needed a 2.19.00 time, only 35 seconds faster than my PR yet I missed the mark.

What I Learned That Can Help You

  • Increase Your Level of Patience:

Your level of patience to delay gratification has to be a paramount part of your training regiment. It is has to be even more important than the training itself, because the results do not always come as quickly as we want them to. The marathon is 26.2 miles, not a 5K sprint where if you go out too hard, you realize you only have a short distance to complete in order to finish. Have any of you dropped out of a marathon? I would be safe to bet probably a few of you have. I have. Bill Rodgers, 4-time winner of the Boston and New York City Marathon, has. The best have.

  • Don’t be disheartened by a DNF:

I will say it is an uncomfortable feeling to have to pull out of a marathon. I am certain many of you have never had to do this but if you have I am sure you can relate to what I am writing. It tests your spirit, makes you question your training and your ability, but keep in mind this has happened to beginners all the way to world-class runners. I watched my friend, Haile Gebressalassie, drop out of the 2011 Berlin Marathon. My heart went out to him. The media bashed him for falling short of a world record. He was on world record pace up to 25K and he and Patrick Makau (who went on to break the world record in 2.03.38) ran faster than anyone in the field. He went for it. He didn’t sit back and play it conservatively. The moral of this is to train as hard as you can, run with your heart and if in the end it doesn’t work out, at least you can live with yourself. A DNF is not the end of your running career. It is not fun but will only make you more determined at your next attempt.

  • Respect Failure:

James Dyson, the founder of the Dyson Vacuum Cleaner, puts it this way, “there are countless times an inventor can give up on an idea. By the time I made my 15th prototype, my third child was born. By 2,627, my wife and I were counting pennies. By 3,727, my wife was giving art lessons for some extra cash. These were tough times, but each failure brought me closer to solving the problem. It wasn’t the final prototype that made the struggle worth it. The process bore the fruit. I just kept at it”. This is such a powerful message we, as runners, can learn from. I have never been afraid of failing at something as long as I tried. I broke the 2.20 marathon barrier in late 2007 thinking 2008 would bring me to 2.15? I had another thing coming. A huge dose of reality.

  • Be Patient With Your Progression:

I ran 2.26.42 at the 2011 Monumental Indianapolis Marathon to finish 5th overall despite a porta john stop at mile 18 while running with the leaders. It was an incredible day and I felt more joy at the finish line that day, than I did running the 2.19.35. Your ability to overcome past failures will determine how far you go in your future races. Improvements don’t always come suddenly. The real lessons come in the disappointments. I ran a 3.05 at the 2010 Grandmas Marathon. I was under such pressure to perform under the elite military unit I was in, that I completely lost the joy I once had for running. I was tired and stale. I should have pulled out of the race but the Army had funded my way there to finish so I did. It was the lowest experience of my life. I went from doing 20-mile long runs in 1.53 at over 6000ft in Colorado Springs to walking and jogging the last 18 miles of the race. It is, to this day, my worst marathon effort, by far. I value that experience more than anything and learned a huge lesson in patience that day. If you have experienced similar disappointments in your racing, my heart goes out to you. Expect delays but don’t let the frustration of a bad day get the best of you. I wanted to hang my shoes up after that race but had I done that I would not have run 2.26 late last year. You will improve, but appreciate the value in running a race, even if it is not your best time. Don’t be afraid to fail.

  • You Never Know When Your Day Will Come

Patience played an enormous role in breaking the 2.20 marathon barrier. My two previous marathons prior to running 2.19.35 were a 2.40.02 and a 2.51.51, not especially attractive times for someone with a 1.07.06 half-marathon best. The reason I bring this up is to remind you of how important being patient is. Make each day your masterpiece and know that each workout you do plays a role in your breakthrough. You may have bad races along the way, but when your body adapts and you get it right, you will blow away every pre-conceived goal you have for yourself away. I knew what I was capable of. What I did not know is when. Why patience is so vitally important. You have to see your way through the hard times to get to that golden moment when everything clicks and you nail your objective.

Marathoning has taught me the value in being persistent and the vital importance that lies in being patient. The most beautiful thing about the Kenyans that I lived and trained with is that they never let bad races get the best of them. They run to win and if they experience a bad race or have to drop out. It is not the end of the world. I flew back from Green Bay, Wisconsin with a 2.14 Kenyan marathoner who dropped out of a marathon race earlier that day. He was already looking forward to his next race. He was not unhappy. How many of us have had that attitude after a disappointing race? It would be safe to say not all of us have and probably a few of us can learn from it.

I wish you all success with your future training and racing and hope some of this information will be of value in your life. Your past performances cannot control what you do in the future, only your level of patience. Do not run low on it. Keep your focus, remember James Dyson and the other experts out there who have had to fail many times before they ever saw just one success. There is power in that!

 

Nate Pennington is a 2:19:35 marathoner and founder of www.rundreamachieve.com, a running blog designed to mentor, coach and inspire beginners to advanced level runners.

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