First 5K at 50

So now that I'm 50 I can set all new AGPRs. But I'm still gunning for the old ones. Today's goal was to run my first sub-20 5K since I was 33. I've been gradually improving over the last few years, with a 20:20 last summer, and I was on track for a 20:06 in April until it ended prematurely at 2.8 miles. But I've been doing a little more speed work and I want that 19!

Thursday I caught a cold that settled in my chest. Great. Friday it was worse, and I took the day off from work (totally to rest up for this race, I don't deny it.) Today I woke up feeling better, but still with residual phlegmmy goodness in my sinuses and lungs. Definitely did not need to reduce my oxygen intake capabilities for a 5K! But, with a perfect excuse in place, I got DW up early, and we headed on down to Anaheim.

The reason I went farther than usual for a 5K is that ShaunP45 was in town, and you can't turn down an opportunity to race with a Loopster! We also convinced Zombie Kid to join us, so the Loop was represented!

with pretty shoes.

This race had some pretty good swag.

The weather was perfect - overcast and 50's. The course was dead flat and a square loop. Perfect conditions for a good time. I did a 1-mile warmup and felt OK. The three of us met up and headed to the start, about 3-4 rows back, behind the usual assortment of kids, walkers and joggers that needed to be at the front.

And we're off! This shot right after the start has all 3 of us in it.

Shaun bolted out ahead and I lost him right away. Zombie also started fast, but I was watching him for a while, expecting him to come back, since his goal was sub-21. My goal splits were 6:30, 6:25 and 6:20. First look at G after two blocks - 5:47. Wha? That adrenaline gets me every time.

Oh, here's a nice shot of my slutty shorts, and my tan line.

So I try to relax and slow it down. After 1/2 mile I am around 6:15 pace (lap pace) and am getting tired. Still too fast. I try to slow down more. By mile 1, I am down to 6:29. Perfect. Now I need to step it up.
Mile 2 feels pretty good. I am in a good groove. It is hard, but I feel like I can maintain it. I latched on to a couple ladies and a guy that are moving well. At some point I passed Zombie, but I didn't even see him. Eye of the tiger and all. Mile 2 was 6:26. Perfect.

We are now heading back, but it seems so far. My pace is about 6:22 but it hurts. I try to tell myself that it's not far - just hang on. But at this point my breathing becomes a wheeze, with a little rattle. Darn phlegm. I feel like I am working harder, but G says I am slowing. My pace slips toward 6:30, then 6:32. My pace buddy slips ahead and I can't hang with him. I am just hanging on and wanting the pain to end. I know I am close to sub 20 so I have to keep trying. But my legs are starting to get cement-like and my form is going to hell. Two more blocks. I turn one last corner and see the finish and try to accelerate as much as I can. It will all be over soon....


Mile 3 was 6:37, and .1 at 5:38 pace got me in at.......


20:04.

Poop.

Well, I gave a good effort. And I'm blaming the phlegm for at least 5 seconds. And it's still a best time in 17 years PR.

But you can be sure I'll be going at it again next Saturday.

Here's some more Loopster finishes.


Later I discovered JunBlack was there and I'm sure he will have some good photos for you. We all hung out and rehashed our races. Good times.

Mile Madness

So four weeks ago I decided on a plan for speed work to get ready for a 5K:

Week 1: 10x400 - I averaged 87

Week 2: 12x400 - I averaged 89

Week 3: 6x800 - I averaged 3:06

Week 4: 2x1 mile at 5K goal race pace or below (6:25)

So today was mile day. Instead of the track, I headed to my favorite beach bike path. It is basically dead straight and flat, and G would be the timekeeper. As I got ready I was feeling nerves similar to race day. I was a little concerned that I would be running almost the same pace as last week's 800s that felt like sprinting. But I took it as a good sign. My legs were a little beat up from running harder than I should have this week, so I figured I would just go for it and see what I could do. I planned a full mile in between to rest.

So I cruise down, 1.2 mile warmup, and I don't feel great. Short of breath, and nervous I guess. I walked a little to calm down. And then I just went.

First look at G (lap pace) showed 6:05! Apparently I am used to these short track intervals and going out fast! So I tried to relax and slow down. A little later, lap pace is still at 6:07. I don't feel like it is too fast, so I kind of maintain without stressing too much. Pace starts slipping and when it is at 6:15 I decide to start pushing a little more. The second half I am huffing pretty hard, but I am not going into oxygen debt, and it's pretty fun! I reach a mile and slow to a walk. 6:14!

Holy cr@p! That is nearly the same speed as my 800 intervals! I guess this speed work is paying off. After catching my breath I trot a half mile, get a drink, and start trotting back. The rest mile is 9:45 (including the walking).

I jump into the second interval feeling fatigued, but confident. I normally do better after my first interval. First look at G shows 6:07 again. I'm glad I still have the speed, but I relax and try to slow a bit. However I start to daydream and lose focus. When I check G after about 1/4 mile it says 6:40. What the...!!! I realize I was not pushing it too hard and step on the gas. I got a little cocky. So the rest of the way I am pushing hard and I watch the lap pace drop. 6:31, 6:25, 6:23. I am working hard, and I have a little wind against me on the way back. The legs are definitely getting more lactic acid on this 2nd one. It feels like mile 2 of a 5K. Can't get it all back, but finish with a 6:22.

I gallowalked the last mile home. Pretty tired. But VERY excited with killing my goal times. Now all I have to do is use race day adrenaline and race day pain thresholds to string three of those together next Saturday. Easy week ahead, And I think I have a date with the Stick tonight.

Speedwork and a Kinvara 3 review

I only have a few readers here on blogger. I mainly post on Runners World Loop and then I re-post the good ones here. But I've been slacking lately. So I'm going to post a bunch of stuff all at once to catch up.

Here is one from May 12th.

Saturday, at the Track. You'd think it was the 4th of July.

5/12/2012 3:33 PM CDT

Because there were fireworks coming out the backs of my shoes!

Today's workout was 10x400. I haven't done 400's in 3 years! And back then I ran them in about 102 seconds. Well, I am faster now, but I wasn't sure how fast. I decided to shoot for sub 90 and see if I could do all ten under 90. It seemed like a stretch goal.

I jogged the 1 mile to the local high school. There was a random collection of people working out, but no big teams or games going on. About 6 girls from the HS track team were doing an easy workout with their coach as they prepared for State. They have one of the best track programs in the country. They were doing 200s and other short exercises. There were also a few joggers and walkers, and one old guy doing speed work like me. Still plenty of room and no real traffic problems.

So I took off and checked G after 150 meters and it said 5:21 pace, so I took it down a little. Hmm, this fast running isn't too hard. Although G always shows a little faster pace on the track, due to the curves.
#1: 86
Second one I was more conservative and then picked it up in the 2nd half.
#2: 89
I was jogging 400 meters between sets in approx 2:20 (or 9:20 pace). Plenty of rest
#3: 88
Starting to get pretty tired now. Did I say 10? Hmm.
#4: 91
Darn it!
#5: 87
That 91 motivated me to work a little harder. After #5 I took a short water break and a walk and an extra jogging lap. Felt pretty good, like I could get to ten without dying.
#6: 89
Ugh, that extra cool down was no help. I think it threw off my timing.
#7: 87
More like it
#8: 86
OK! Working hard, but feeling good.
#9: 87
And now to push it hard and see what I have left.
#10: 83!
Phew! Not bad. Not bad at all. Averaged 87. I felt like I could have done a few more! But I cooled down and jogged home. I thought about the famous interval scene in "Once a Runner" where the guy does 20x400 and then is told to do 20 more 400s. And then 20 more. Crazy stuff. Love that book.

So I'm feeling really good lately. The mojo is back! Aches and pains are mostly gone, and I am anxious to do some hard work. Looking to do 10 miles tomorrow. But first I am meeting up with Alice, Atom Buddy and IMustbeBananas at tonight's Dodger game for junk food, loop talk and general camaraderie. There may be beer involved too.

Life is Good.

A week later, more speed work:

Round and Round We Go

5/19/2012 7:01 PM CDT

Back to the track today. I have committed myself to Saturday track sessions for 4 straight weeks to get ready for a 5K assault on sub 20. Last week I did 10 400s and felt pretty good - averaged 87 and finished strong with an 83. Followed that up with 10 miles on Sunday and it kind of wiped me out for the week.

This week's runs were a little more sluggish - achey and painy and less pep in my step. Tuesday was hilly trail day - 6.4 miles almost all on trails as I prep for Double Dipsea. Thursday I did 6 and it was just... meh. My left knee hurts. My right hip hurts. My right outside shin hurts. I'm wishing Kinvaras lasted longer because I feel like blaming the mileage on my shoes. But I went out to the track today anyway and hoped a day off would help.

Today I planned 12 400s at sub 90. 400 meter jog in between. I felt Ok on the mile jog to the track, so the plan was on! The track was almost empty. Just one other old guy jogging laps at 10 minute pace. Later two other old guys showed up, also doing slow laps. I don't get it. Maybe they like the soft surface.
It was a little warm (65 - don't judge - it was sunny) so I decided to go topless. The other old guy was topless and no one else was around so what the hell. Besides, I looked better than him.

First lap was 90. Dang, it felt faster. Next five were 89, 90, 90, 89, 90. So I was at least consistent! But it was a little disappointing. I guess I was just a little more tired this week. I couldn't have gone much faster. After the fourth one I started walking 100 and jogging 300 for the rest lap. Plenty of rest, but I felt I needed it to get through 12.

Well I kept plugging away. Each one was painful as I ran out of oxygen every time. But after regaining my breath I was ready to hit it again. Next 6 were 91, 89, 90, 91, 90 and 88 in a final blast of speed! So I averaged 89.8 and met my goal. We'll call it a good endurance/speed workout. Took a slow jog home and was surprised to see a total of 8.4 miles. Those laps do tend to add up! So I'll give myself a little clap. 
So I'm thinking only 7 tomorrow and hope I feel better next week when the assignment will be 6 800's under 3:10.

Meanwhile I was reviewing my race history. My next 5K will be my 52nd. My PR is the first one I ever did at age 18 in 17:27. (Although I had done a 3 mile race in 16:05, so I probably could have done 16:40 or better) But there were not many 5K's around back then. Most races were 10Ks. For comparison, by 1990 I had done 38 10Ks and only 3 5Ks.

My 2nd fastest 5K was a 19:13 at age 33, and that is my ultimate goal.
35-39 my PR was 20:36
At age 40 I ran a 20:09
Age 41-46, my best was 22:42 (the fallow years)
In the last three years (the Loop years) my AGPR has improved like this:
21:40, 20:54, 20:39, 20:20, 20:06

So I am ready to bust out 19:xx this summer. On June 9th ShaunP45 will be in town so we found a fast 5K in Anaheim. Other local Loopsters will be joining in too. While Shaun runs 18:xx, I will try to use Loop mojo and coast in his wake to set my 50+ AGPR, and it WILL start with 19.

Pushing my Limits

5/27/2012 3:11 PM CDT

 It is still Speed work month, as I work on my fast-twitch muscles. With weekly speed sessions, I have been cutting back on the long runs and trying to rest more. Tuesday I did my hilly 6.4 mile trail run, and then I took 2 days off. (Although I did manage to fit in two weight room sessions this week) Friday was an easy 7. Saturday was just an easy 9 mile bike ride. So I hoped to have a little more zip in my legs for Sunday's track workout.

The plan today was 6 x 800 at under 3:10, or a little faster than goal 5K pace. Considering that I had to work hard to do 400s at 88-90 last week, the idea of going twice as far at nearly the same speed was a little intimidating. But I figured to just do my best and see what I had in me.

I got to the track at 8:30 and had it all to myself. It was 65 and sunny and I wore my slutty shorts and took my shirt off. It felt great to be nearly naked out there. I visualized myself as my 18-year old self, weighing 120 and doing laps at 70 seconds instead of 95. Thankfully there is no photo or video evidence to prove otherwise.

#1 - Started out a little slow. Checked the watch and realized I had to pick it up. Over-compensated and busted my butt. Finished with a 3:03! Holy cr@p! That was painful, but..., holy cr@p! It is kind of amazing that what feels like almost full speed for 1 lap can be maintained for another lap without dying. I learned today that that is the point of long intervals - to teach the mind what the body is capable of.
Had one lap between sets which I walked about 100 meters and trotted the rest. Rest times varied from 2:50 to 3:40.

#2 - Went out a little faster this time and just maintained. Another 3:03! The second laps are tough. My muscles are requesting oxygen faster than my lungs can deposit it into my bloodstream. Usually by 300 meters I am breathing like a locomotive every other step, and just trying to hang on. 500 to 600 is the worst, but then I push around the curve, and the last straight always seems a little easier, because the finish is in sight.

#3 - 3 minutes rest doesn't seem enough, but off I go. I backed off a little more this time, thinking I was way ahead of schedule. A little more controlled, but still tough. 3:09
Took a little extra break and got a drink, but then right back into the next one.

#4 - The last one was too close to missing my goal, so I pushed a little harder again. Muscles filling up with lactic acid a little earlier each time. We called it the dreaded "Riggy" back in high school (for rigor mortis). It's how you knew you were pushing it hard enough - when your muscles just turned into cement slabs. Both my legs and arms were feeling it. 3:06

#5 - Only two more - I can do this. Each time I was feeling wiped out after one lap. And yet I was able to keep going and maintain pace. Great training for the 5K. My best 5Ks I feel like I am totally spent during mile 2. And yet somehow I get through mile 3, usually even faster. After a while you learn not to trust your body's messages. You trust your pace and your training, and the body will respond. 3:08

#6 - Last one. A little extra adrenaline. I go out faster than normal and then just hang on. Somehow I feel Ok down the last stretch and kick it in to a 3:05. Phew! Success. Average of 3:06 for all six. As I get my wind back I feel like I could do a few more! But I call it a day and trot home.

So I surprised myself today. I wasn't sure I could do 6 under 3:10, but I managed with relative ease. Next week I plan to do two 1-mile intervals at 6:25. And my race plan is 6:30, 6:25, 6:20. Sounds frickin' hard, but I nearly did that last month, so i am going to trust the training. And a taper.

Afterward, DW and I got to go to a brunch party with my running group. Always fun to party with runners! And tonight we have another BBQ party to attend. So life is good.

Taking the K3 for a Test Drive

5/30/2012 12:50 PM CDT

My Local Running Store hosted a Saucony rep yesterday for our regular group run. She came with a truckload of shoes to test. I arrived early to be sure and get some of the new Kinvara 3's, and, sure enough, they had some in my size! Oh my, they were pretty too! I got this color.

I quickly tried them on and the Saucony rep gave me all the details on how the K3 was better than the K2. She knew her stuff! Lots of info about adding density in specific areas, but maintaining the low weight. I can't remember everything, but it was impressive. She said their main goal was to improve the durability of the shoe, with a goal of 450 miles instead of the 250 that the K2s tend to burn out at. Music to my ears! Because the DW's patience runs thin when I get a new pair of shoes every 6 weeks!

If you want a great detailed powerpoint on the improvements, click here!

So then we did our run. 7 miles to test a shoe! Well, it was just wonderful. No problems at all. Comfortable as heck. And fast! I normally start out easy and work my way up the pack. But this day I went right to the front and was just cruising. The shoes just make you want to go, go go!

We had a new runner join us who was 25 and fast, and the two of us ended up running together. He was pushing the pace, and I went with it. Total run averaged 7:55, with the last 3 about 7:30 - 7:40. Much faster than usual.

So, I'm a big fan. I have two pairs of K2's to get through first, but then I will be looking for a deal on some K3s. Sadly, I did not win the raffle for a free pair. But a guy won who needs the free shoes a lot more than me, so that was cool.

The Running Gods must like me

5/31/2012 10:09 PM CDT

 So my last bloop was all about the Kinvara 3's that I got to try out. They gave away a free pair, but I didn't win the raffle.

Today, the Saucony rep was at our other local running store with the same deal. I normally don't join in the Thursday run, but I went to take another shot at it. Had a nice 6 mile run. And then another raffle. My odds were about 30 to 1.

And I won!!!!!

A free pair of Kinvara 3's will be mine next week! First Asics decides to put me in their LA marathon video. And now Saucony is throwing shoes at me. Someone up there must have liked my last blog and all my Kinvara preaching on this site, and willed my ticket into the right hands. I figure with all the free publicity I've been giving them, it is just good karma that I won.

Woo Hoo!

Derby-rific! 7 loopster meets, and a Horsey Race Report

It's good to be back home. Had a nice long break. My last post, here, covered the early part of my trip. But to summarize, I was in Minnesota for 4 days to meet up with old friends, and I managed to squeeze in a 4.5 mile trail race where I hooked up with BSquaredMN. Here he gives me some last minute advice. Or something.

He's having too much fun. No wonder he is behind me.

This downhill was the most fun part of a generally treacherous little course. I'm flying!

Somebody's stealing my move.

Had a good time. While not really getting a "good" time. I'll just say 7:40 pace feels a lot harder on hilly trails than it looks.

Then DW and I flew to Northern Kentucky for some family time. I managed another loop meet with Lawrenceaa (Alisha) for a sterling 6.4 mile run along the Ohio river. Sadly no photos were taken.
Then Friday we drove to Louisville to participate in the Kentucky DerbyFest Mini-Marathon. So to honor the derby, I will name-drop Derby winners into my race report.

I had a good support crew in Louisville. Dear wife brought along her sister and sister's husband J, who was running the full marathon. Niece and her hubby also came. And my parents drove up from NC for the weekend too. J had his running group of 15 people to meet with, and I had loopsters to find - it was a busy weekend!

We stayed a few blocks from the race start/finish, so that was convenient. Walking through downtown to the start with hundreds of others in the street reminded me of Philly. When I got to the corral, I saw n2runningbad (Dean) right away.

We got to chat and warm up a little together. I also ran into loopster Ande-rw in the corral and we recognized each other right away and talked briefly. Soon the streets filled up with 18,000 people and we were off!

My race plan: Well, I thought I might be able to continue my streak of PRs, but I was not very confident. So I planned to start at 7:20 and see if I could get down to 7:00 by mile 3 and hold it. If not, I would ease back and run conservative and just see what I could do.

Dean quickly pulled away from me, as if he were making a Spectacular Bid for a PR. The crowds were pretty well spaced, due to 7 corrals, and I got into pace right away. By mile 2 the streets had settled into a Sunday Silence. I was at 7:15 pace, but it didn't feel too easy. Should I make an Assault on a PR? It would be a Bold Venture, and there was Genuine Risk of a flameout. Miles 1 and 2 were both 7:15. Mile 3 I tried to get close to 7:00 but it felt a little too hard. My fears of not having my A game were Affirmed, and I eased back to a 7:16 for mile 3.

I stuck with my good Street Sense and cruised along. Next 5 miles were 7:10, 7:12, 7:13, 7:11 and 7:08. Parts of the course were Real Quiet and I would get Pensive. Other parts had good fan support. It was almost dead flat and the weather was perfect. Too bad I wasn't in top shape.

Mile 8 we ran through Churchill Downs, and it was a little anti-climactic. Didn't see any horses and the infield part we ran through was just asphalt and boring buildings and stands. Meh. Plus at this point I was starting to tire and lose my mojo. I knew a PR was not going to happen, so I did not have a whole lot of incentive to suffer greatly.

Mile 9 was 7:18, and then I slowed to take a GU at a water station and walked through it to get extra water. A short little break akin to throwing in the towel. Perhaps a Foolish Pleasure. At this point I was ready to Go For Gin. No need to put my nose to the Grindstone. Mile 10 was 7:44.

After that I took the edge off a little and was just running. Miles 11 and 12 were 7:24 each. I came up to my cheering section in mile 12 and decided to show my Funny Cide. Tried to appear Charismatic or perhaps look like a Northern Dancer.

I actually pulled over and gave my parents a brief hug before continuing on my way. That gave me a little boost of adrenaline, and I decided to push it in hard. Mile 13 was 7:00, and the last section was 6:17 pace. They should have given me a Citation!

Final time was 1:35:54, a 7:15 pace. 404th of 12,091, a 69.8% rating, and 28th in my AG of 530.

A little bit off my last 4 exceptional pikermis, but what would have been a huge PR one year ago. And besides, now that I am in a new AG, I can start all new AGPRs!

Afterward I hung out and waited for loopsters. Dean must have gone back out on the course because he wasn't around to share my post-race beer with. Later I found Evansjamie and her DH and thanked her for her on-course support.

A little later, two loop alumnae dropped by. Some of you may remember Liz and Shirley from the loop or loopville. (Hope I got those names right)

Sadly, my other commitments forced me to head out before I could meet Dean's family. But we got to cheer in my BIL to a 4:34 marathon finish at age 61. I spent a good half hour rooting for marathoners in mile 26, and that was fun.

So now I am back. No races for 8 weeks (at the moment), so I can get into some serious training. My hip pain is mostly gone so I am ready to hit it hard and do some speed work and hill work.

Rabbit Run 4.5K - Short but Fun

It's only 3 weeks since the marathon, but I was anxious to get back out there and race some shorter stuff. So I found a little race that promised to be low-key, small, and offer a good chance at a medal! Because my low self-esteem constantly needs more medals. The race was 3 days before I turned 50, so I was tempted to fudge on my birth date to skip into the higher bracket, but decided to stick with "honesty is the best policy" and put myself into the 45-49 group. More on that later.

So the DW and I headed to the race on a beautiful sunny day, and found maybe 30 people there 40 minutes before the start. OK! Really small race! By race time, there was about 150 people, so I knew I would almost definitely get a medal. I was hoping to beat my recent PR of 20:20 and maybe get a shot at sub 20. But I wasn't feeling too zippy lately, so I really just hoped to do my best and break 21.

Since it was an Easter race, (despite abolishing the word Easter from the race name. It was the "Rabbit Run 5K" on the day before Easter, and they had an egg hunt and Easter baskets for the kids) I went ahead and wore some bunny ears (along with DW who was spectating). We were the only people with any costume accessories, but I have quit caring what people think about me.

The race started on a track in a stadium, and the course was basically one big lap around the stadium parking lot - twice, and then back on the track for a lap and a half. Possibly the worst course ever. A bunch of teenagers led the way, and we were quickly funneled into 3 lanes after the first curve. No problem with this crowd.

My bib number was 410 - a good omen, since that is my birthday! Goal pace was about 6:30. After 200 meters, G said 6:07. Whoa, there buddy! I dialed it back a little, but when the pace got down to 6:30, I had to start pushing again, and soon remembered the familiar pain of a 5K. Alright, it is only 20 minutes, I can do this. I was passing people and feeling pretty good. Saw a 1 mile marker, but G said .75. Uh oh. Went through the first mile in 6:36 and was picking it up.

Second mile I felt pretty good, and was still passing people and feeling OK. Saw the 2 mile marker and G said 1.65 miles. Oh boy. It looked like it would be a short course. 2nd mile was 6:30. The last mile I was neck and neck with a teenager and that helped me push it up a bit, but I was just hanging on. G said 2.5 miles, annnnnd we turned back into the stadium for one final lap. Crap. Knowing the course was short definitely took the edge off of my final kick, but I maintained and got to the finish in 18:20. G said 2.82 miles.
Flying to the finish!

So I did some extrapolating. My pace for the last mile was 6:22. Assuming I could have held that for another 0.3 gets me to 20:06 at 3.1. So I definitely would have beat my PR of 20:20. Oh well. I plan to go sub 20 next time anyway.

I finished 12th overall. There was one guy just 5 seconds ahead of me that looked to be my age, but it turned out he was 50. So I ended up winning the 45-49 group and getting a medal, and I would have been 2nd if I had lied about my age. Yay Karma!

A friend of mine came and ran 38 minutes, and won her age group! Medal shot!

DW and I hanging out.

Happy Easter everybody!

2012 LA Marathon: BQ or Bust

So, the big day finally arrived. Months of training all leading up to one chance to run under 3:30 and qualify for Boston. Yet the days leading up to the race, I was focused on the weather. It looked like it would be another rainy day like last year, with possible high winds. I cursed my luck, but tried telling myself not to worry about it, and just go with whatever the day brings. At least it wouldn't be too hot! Luckily, the storm blew through on Saturday, and by Sunday morning the predicted showers were gone, and the winds were not too bad. One of the coldest days of the year in So Cal, but that was perfect marathon weather - about 45 - 52 degrees during the race, and mostly sunny by the finish.

Pre-race went smoothly. I had my co-worker/runner friend Julia to hang out with for the shuttle ride and while we tried to stay warm in Dodger Stadium for an hour. And soon enough, we were off and running!
My goal was to break 3:30, which is 8 minute pace. My plan was to try to stay at 8 minute pace the first 5 miles and then aim for 7:45 - 7:50 the rest of the way. So I would be keeping track of how far under 8 minute pace I was on the official clocks as I banked time. Plan was to be 1 minute ahead at 10, 2 minutes ahead at 15 and 3 minutes ahead at 20.

Mile 1 starts uphill out of the stadium, and then has a long sharp downhill for about a mile and a half. I worked my way through the crowds and was at 9 minute pace by the time I started heading down, but finished mile 1 at 8:03. Oops! Mile 2 was all down and I was relaxed but cruising - 7:27! I saw JB at about mile 1 and expressed my enthusiasm with a big WooHoo!

Miles 3 and 4 were more level but I found myself running 7:41 and 7:35. Uh, so much for the plan. I was trying to slow down. Honestly! But my body knew it was race day and was just pushing it. I wouldn't say I was relaxed. I was already "racing" despite knowing there was 20 miles to go. I was worried I would crash later, but I remembered all my successful half marathons, and decided to trust my instincts and just roll. Mile 5 was up a big hill so I dropped to 8:04. Then I got to see my #1 fan JB again.


Mile 6 also had a good hill and I hit it at 7:57. And then it was on to the flat section of the course. I got into a groove at about 7:30 pace and decided I was just going to keep banking minutes. We were heading west into the wind most of the way, so I would pick out some big guys and draft behind them. This also kept me from going too fast if I found someone at my pace. One guy must have been 6'2" and I trailed him for about 2 miles and never even thanked him. But I think this strategy probably made a big difference because it was pretty breezy.
Miles 7-10: 7:33, 7:37, 7:45, 7:33. I hit mile 10 about 3 minutes under pace. I was still pretty worried I was setting myself up for a big bonk. My legs didn't exactly feel fresh - I was working. But my chips were all in now, so I would see how it played out. Saw JB again on Hollywood Blvd - twice! I'm flying!

This being my 3rd time on this course, I wasn't noticing all the cool parts of LA that I was going through as much. I was focused on racing. Miles 11-14 were through Hollywood and Sunset Blvd and I was cruising. 7:30, 7:24, 7:39, 7:34. Then mile 15 was downhill with two blocks of screaming downhill and I ran 7:10. I now had 5 minutes banked. Yet I wasn't feeling confident. I knew that this was where my pace started fading last year, and I had no idea what the future held.

Mile 16 I was still moving well with a 7:32. Mile 17 was a gradual uphill and I was starting to feel the serious fatigue. My quads were sore already. My calves were giving cramp signals. Even my neck cramped up a few times. My motivation was flagging. Yet I hung on to a 7:45 and made it to Rodeo Drive where crowds and a downhill awaited to boost my spirits. At the end of Rodeo Drive I hit a tracking strip which seemed odd because it wasn't a 10K or mile mark. Then I looked up and saw a huge video billboard with these words on it:

Go Bangle!!! Boston called and told you to get that BQ today!

or something like that. Wow! Big thanks to whoever did that for me! I had just taken a Roctane GU, seen this and then hit a huge wall of screaming fans, and I was pumped up! I was starting to feel pretty confident that I could do this and make the Loop proud. Mile 18 went by in 7:41.

Then right after that was another huge crowd of cheerleaders, like 300 of them screaming their fool heads off, and that pumped me up too. And then I had my DW and Dorky teen just ahead. I high-fived DT and flew downhill for another mile.

Mile 19: 7:38. OK, now the real challenge was coming. My legs were starting to hurt more and more. My energy was flagging. I felt like I was slowing, but the pace was holding up. I got through mile 20 in 7:53. 6.2 to go and over 6 minutes in the bank. I just had to run 9 minute pace the rest of the way. Mile 21 had a long hill - the most significant hill left. I decided to take a little break and walk through the next GU stop. I figured a breather would help me stay on track and I knew I could afford it. During my training runs I always felt better after my water stops, so it would be just like stopping at a water fountain. And sure enough, I did feel better once I started up again. Made it up the hill and mile 21 was 8:39 including about 30 seconds of walking.

The good news was once I was in mile 22 my pace was back near 8 and I finished 22 in 8:04. Still with 5 minutes in the bank, by this time I knew I was going to make it unless I had major cramping problems. Which was still a definite possibility. Saw JB again here.

Mile 23 was one last uphill. Oh boy I was hurting. It was survival time now. One step at a time. Just keep it going. I told myself I could take one more break once I got over the hill, since the last 2 miles are downhill to the finish. Mile 23 was 8:19. Slowing, but not too bad. I was definitely going to make it. In mile 24 I walked a little, took one last GU and water, and started up again. Mile 24 was 8:40.

Now it was downhill and I had a little burst of energy. Well, it was easier to keep moving anyway. I was able to get through 25 in 8:04 and got to the ocean. The last mile is straight along Ocean Blvd. and you can see the finish for about a half mile or more. I had no more energy to give, and thankfully I didn't have to. I knew I had it made. I think I took one more little walk break at about 25.4 just to gather myself and ease the sore muscles. Then I was shuffling in to the finish, soaking up the crowd energy, the beautiful sunshiny day, and just basking in the fact that I did it. Mile 26 was 8:40 and the last chunk at 8:37 pace.

The last 1/4 mile the crowds were screaming. There weren't too many other runners around on this big wide road. I felt like all the screaming was for me. It was awesome. I trotted in while pumping and exalting. Official pics to come later. 3:26:52. Hello Boston!

Soon after I was dizzy and had a volunteer hold me up for a while, but I was OK and walked off the pain and found more food and water. I had several moments where I got choked up, both during the race and after. I felt the momentousness, and was just very, very happy and proud and overwhelmed. I did it!
DW and DT were waiting at the reunion area and it was great to share the moment with them.



Got a shot of me with Santa Monica pier.

Finished 721st out of 18,700 finishers. 79th in my AG of 1,151. Although if I was 1 month older I would have been 25th in the 50-54 group.
Celebrated with a triple cheeseburger at In N Out. 3 hours later I was still hungry and ate half a pizza.
Life is GOOD!

Once More Unto the Breach

OK! So it is almost time to try this marathon thing again. I thought of the title phrase so I looked it up and got inspired by Shakespeare. Since it is an appropriate call to war, I am going to print the whole thing here, to motivate all of you racing this weekend.

Interestingly, the "Breach" is a gap in the wall of the city they are attacking. So that is perfect as I attempt to get through my own "wall".

KING HENRY V:
Once more unto the breach, dear friends, once more;
Or close the wall up with our English dead.
In peace there's nothing so becomes a man
As modest stillness and humility:
But when the blast of war blows in our ears,
Then imitate the action of the tiger;
Stiffen the sinews, summon up the blood,
Disguise fair nature with hard-favour'd rage;
Then lend the eye a terrible aspect;
Let pry through the portage of the head
Like the brass cannon; let the brow o'erwhelm it
As fearfully as doth a galled rock
O'erhang and jutty his confounded base,
Swill'd with the wild and wasteful ocean.
Now set the teeth and stretch the nostril wide,
Hold hard the breath and bend up every spirit
To his full height. On, on, you noblest English.
Whose blood is fet from fathers of war-proof!
Fathers that, like so many Alexanders,
Have in these parts from morn till even fought
And sheathed their swords for lack of argument:
Dishonour not your mothers; now attest
That those whom you call'd fathers did beget you.
Be copy now to men of grosser blood,
And teach them how to war. And you, good yeoman,
Whose limbs were made in England, show us here
The mettle of your pasture; let us swear
That you are worth your breeding; which I doubt not;
For there is none of you so mean and base,
That hath not noble lustre in your eyes.
I see you stand like greyhounds in the slips,
Straining upon the start. The game's afoot:
Follow your spirit, and upon this charge
Cry 'God for Harry, England, and Saint George!'


The last two years on this blog, in the week leading up to this race, I have posted the Bangle Chronicles, rehashing my memories of my entire marathon history. Well, I'm not going to post them again (curious newbies can dig in my archives from last March), but here is a quick summary just to remind me and you; seven previous attempts at a BQ.

1980-Age 18: Two weeks after graduating high school I run Grandma's in Duluth. No runs over 12 miles in training, but lots of miles and track work. I run 2:58:55 with negative splits, but BQ at the time was 2:50. Not that I could have gone anyway.

1991-Age 28: Los Angeles crushes me in the heat. After a first half at 3:20 pace or better, I bonk hard and walk most of the last 8 miles. 4:30.

1995-Age 33: Twin Cities treats me better with 40 degree temps. Success at 3:26:28.

2001-Age 39: Twin Cities again. Another good one, 3:33:38

2003-Age 40: LA beats me down again in warm temps. Ready to break 3:30, but I bonk hard and get 4:27.

2010-Age 47: The Loop inspires a comeback. I train better, bonk less hard and get 3:52 in LA.

2011-Age 48: LA again, better training, less collapse, 3:44:16.

2012-Age 49: LA again. Training is better than ever. Temperatures will be downright chilly in the 40's. I have no excuses. Time to get that BQ.

Goals: Well, the only meaningful one is to beat 3:30 and BQ. But...


E: Beat 3:44:16 - course record, best time in 11 years

D: Under 3:33:38 - best time in 17 years

C: Under 3:30 - BQ

B: Under 3:26:28 - best time in 32 years

A: Under 3:25 - BQ-5

Honestly, my pikermi times and training suggest 3:25 is a reasonable goal, and that is what my strategy is based on. So here's the plan:

3:30 is almost exactly 8 minute pace, so that makes the math easy. I will aim to relax at the beginning and try to stay at or over 8 minute pace through 6 miles. Then allow the pace to drop to 7:45-7:50 and keep it there basically as long as I can. My guess is I may end up going even faster than that, but I will try to restrain myself. I want to be 1 minute under 8 minute pace at 10 miles (1:19), 2 minutes under at 15 (1:58) and 3 minutes under at 20 (2:37). I'm hoping to keep it under 8 all the way in, but having never finished 26 miles without slowing, this allows some room for collapse.

So now I just have to wait a few more days. Easy run tonight. I have zero aches and pains. I'm not sick. I have run more miles in training than any time since 1981. I am ready to crash that wall down.


And if it doesn't work out. I've got another one in 6 weeks.