Ran Kelly's Road Race yesterday. A staple around these parts. I believe this was the 52nd running around New London/Ocean's Beach area. Despite all my years running around these parts, I had never participated in this event, even though there is no entry fee. Initially it was the distance that kept me away - as that was just was too long to race. Eventually it was the weather. Mid-July race, no thanks. I am not a hot weather runner, the love just isn't there for these few months.
At this stage, 11.6 miles isn't long anymore. Further, looking ahead at the forecast a few days before race day, I saw 60s and rain. I am in, but 11.6 is still too short. Ok, part lie. I knew if I show up to run only the 11.6 miles, my racing engine light would blink on. I am committed to the Metabolic Efficiency Training discussed in earlier posts. The commitment is a multi-month effort of pure aerobic zone training at long distances. To help bring some level of control, I decided to run a full marathon with the race comprising a large chunk of the distance.
Unfortunately, Ainsleigh had some stomach/gas/bloating issues the night before. She was up from midnight on, whining and pacing. Pre-marathon run on 2 hours sleep was a questionable idea. I did catch a bit of a nap right when I had originally planned to get up - I wasn't fighting it. I had planned to be out there running at 6AM. At 5:30, I made some coffee to energize myself and started to plan out options. Eventually I settled on a 7AM start. Depending how much I could get in before race registration and race start, this would mean I'd have to run 5 - 9 miles after the race - not a pleasant thought. I was feeling a bit of a time crunch on my hands.
By my standards, the weather was perfect. Cool and drizzly, with periods of heavier rains. I do love running in the rain! Humidity was higher than I would have liked, but nothing too serious.
The first portion was broken up into to two parts. I was warned the registration table will be busy by 8AM, so I decided to get a 6 mile loop in, register, and then head out again. Pre-run drink (30 oz, 500 calories, of Coconut Water, Vitargo, and Protein) and off I went. Timing worked out well, and I was able to complete 9.5 miles with 15 minutes to spare before race start. Average pace through this section was a comfortable 8:35 mpm, with heart rate around 133. I was in my lower Zone 3. Training for the last month has been entirely Zone 2, averaging 125 - 131 most runs. Not a total surprise, as I find 130 bpm on the flat road typically equates to 8:40 mpm.
After a quick change in clothes, some endurolyte tabs, and calcium carbonate, I loaded up on another 30 oz bottle of Coconut Water, Vitargo, and Protein. This drink is quickly becoming a favorite - as it delivers quick calories without the weight. As advertized, it empties the stomach quickly so I didn't feel like I was running with a full stomach.
Kelly's portion went very well. I wound up accepting that the day would be a zone 3 day as the heart rate was slowly working it's way up, but also corresponded with a comfortable 8:20 mpm. I was quite pleased that the legs showed no signs of fatigue, however, the mind started playing games after a while. Calculating how much further until I am done.
Admittedly, I was also a bit uncomfortable running with the group I was with. It was obvious it was made up of runners who were going out too fast and with novices (one guy would stop at the aid station, upon finishing his drink - would sprint to catch up, and then pass me). Several portions of the course had signs for runners to run on the sidewalk. Some participants elected to ignore the very obvious signs. Passing on a sidewalk, when the runner ahead of you is either unaware or doesn't care, isn't a smooth task. Given the number of headphones out there, I will go with it being a lack of awareness. So, this race incorporated countless unplanned mini-fartlek sprints on grass. Speaking of headphones. F'ing use them if you want to listen to music. I was completely blindsided by idiots blaring their iphones (hand held or in an arm band holder) so everybody around them could hear their favorite pump up music. Heaven forbid if I was to hang with any of these F'ers for more than a 1/4 mile I would have shared my wisdom on the matter. Where the hell is the respect for others? The volume of trash was truly revolting. Gu packs throughout the course. At first I thought about stopping to pick them up. My thought was, "This is only 11.6, there can't be a lot of these out here". I was disappointedly wrong. I saw one lady run 1/2 mile with a cup of water from the last aid station. Upon finishing it, proceeded to hide it behind a clump of grass. I say hide, as she stopped and placed it there. I was about to explode, as this isn't the ultra way. Keep it clean, let's not burden somebody else with our mess. I understand the cups on the road at the aid station, but that is where it must remain. Again, respect for others and mother nature lost. Yeah, reminders why I hate the road runner scene.
By mile 6 of the race (15.5 for me), I started noodling with the idea of tearing up the later half of the course. I knew this would take me out of my heart rate zone - way out. I was eager to separate myself from the crowd of disrespect. A slight pickup dropped me into the 8:15s and heart rate was steadily holding in the low 150s now. By mile 7, I committed to holding off the press till 8.5miles, 5k to go to the finish. At that mark (18 miles for me), it started. Aided by flat and long gradual downhill, I buzzed off a 7:18, 7:01, and 6:33 in order. At one point I thought about my October Marathon (MCM) and how I want to comfortably run a 7:20 as a prep for my A race in late November (JFK50). The effort I was putting forth for this pace proved that speedwork will be in order after this lengthy aerobic base period.
The closing 21 minute 5k, from mile 18 to 21, followed by a lengthy rest (30 minute), did a number on the legs. Within 1/4 mile of starting my closing 5 miles 'cooldown', the calf muscles started tightening - I could sense the pending leg cramp. I returned to the truck and popped several Endurolytes (sodium) before going back out. Not sure how quickly these products are supposed to work, but I didn't have any sensations immediately after restarting. At this point the legs were goop. My left ankle had taken a beating at that pace, and was burning. Over the last 5 miles I stopped three times to stretch and pee (good sign!). A miserable 9:30 mpm was endured and I finally finished off another 26.2 mile training run - 3hr 41min.
For JFK, the flat 26.3 mile trail section (mile 14 to 41) is where the race is won or lost. My quest for 7hr 30min will require I run a sub 4hr here. In fact, closer to 3:30 - 3:45 will be needed given the Appalachian Trail hills through the first section and what sounds like a monstrous road hill in the last 8 miles. I am not there yet, and this scares me. A 3:41 is a great training run, but that wasn't following 14 hilly miles. The bright spot, the reminder to not panic, lies in the knowledge that I still haven't worked strength and speed. Those phases of training are expected to make running a 3:30 seem that much easier, and reduce the damage generally created through the hills early in the JFK race.
With three to go, and basically enough water to feed an ant, I decided to put forth a sustained effort. The motivation, end this misery a minute early. In hindsight, while the effort was elevated, as demonstrated by my heart rate (average jumped 10bpm to 160 over that 3 miles), the pace was sustained around 8:50mpm. I crossed the finish line in 4hr 38min 16 sec -a personal best by more than an hour. I began to walk back and find Matthew, but didn't have to go too far. Upon seeing me, he stood up on his bike and accelerated through the finish. His longest ride to date. Text mom we are safe, and then off to the store to stock up on fluids. Great day!
