Philadelphia Marathon 2011

You can do all the right training. You can log the miles, do multiple 20 milers, stick to the pace charts and the final day arrives. It could be your day or it might not.
Sunday, November 20, 2011 in Philadelphia was not quite my day. I lost the desire to run. There was no “wall” that I hit, no “bonking”, my mind was not one of a happy runner.

My race plan flopped. That’s not to say it was a total bust because, hey! I finished my THIRD marathon, it just wasn’t a personal record.
Full details can be found HERE The following is just thre race day details. 

The day before eats: 
A careful diet before a marathon is paramount in my training book.  Nothing new. Carbohydrates coupled with just the right amount of protein.  Try to carbohydrate snack every couple of hours. That way, you don't have to worry about cramming a full belly load of carbohydrates race day morning.
Breakfast:   Oatmeal (no milk, no sugar, just a little cinnamon).  Small vegetable egg omelet - NO CHEESE.  Dry rye toast. 
Lunch:  Garden salad and fish or shell fish, try to avoid excess oil and fats.
Suggested snacks:  Baked sweet potato.  Half an Ezekiel bagel. 1 cup cereal, high in carbs with limited fiber content.
Dinner:  Much the same as lunch with a little bread. Don't over eat at dinner time.

Try to drive the course or look on line so you can become familiar with course details. The hills, the aid stations, etc.
The Philadelphia course is not flat.  There are three or four hills to be considered.  They aren't long and they aren't steep but you do need to be aware of them.  Check out the elevation chart.

The Expo.

The EXPO was pretty packed when we got there just before noon. Packet pick up was easy and there were plenty of vendors with a lot of great stuff. Not too many freebies, or at least I didn’t grab many.
If I had to rate the EXPO, I’d say it was very good. It offered everything a runner could want PLUS Philadelphia Marathon gear was great quality.

My Experience on RACE DAY!
At 3:58 my alarm went off. It was time to choke down some pre race fuel and move around a little, shaking out the limbs, get the blood flowing. I wasn’t feeling good about the race. My stomach, which had been cramping for the last 3 days was STILL acting up. Ted caught a shot of the unmotivated runner. I was already cold and couldn’t imagine how I was going to feel outside.
Where’s my MoJo?!!!

We left the hotel at 5:30 am. It was only a mile walk. No buses nor taxis. The roads would all be closing at 6 AM.
Ted had his bike and walked with me to the starting area at Eakins Oval. The temperature was 48 deg. F with only a slight wind, by the end of the race it would be 58 degrees. True to form, Philadelphia could once again boast perfect weather for running.
There were runners coming from every direction, some were half marathoners and some the full marathon. This actually bothered me because I knew one of the hardest points in the run was going to be the split off. I would SO want to go towards the finish but would have another HALF to endure. Why did they have to torture us so?!
As we walked along, there were plenty of porto-potties, we saw the massage tent, the changing tents, race results, information, etc. Everything was well laid out and easy to find.
We had about an hour to wait before race time.

After 4 trips to the potties, we went over to the UPS truck until I worked up enough courage to give up my sweat pants. I would keep my long sleeve since it was a throw-away along with my blanket and Dollar Store gloves. UPS trucks were labeled alphabetically and located at Eakins Oval. They would later move to 21st and 22nd Streets at the end of the finish chute for pick up after the race. Very convenient in both instances.
The Green Corral, which was my assignment, was easy to find. It seemed there was no strict enforcement of corral assignments. With 5 minutes to go, I laid the warm blanket across the fencing and wished it well.
We all moved forward and then it was time to run.

From Eakins Oval we split left and right then merging together down Ben Franklin Parkway. We headed to Arch St. , 4th Street, to Race Street which took us towards the Delaware River. We ran tight for the first couple of miles. This was a pretty flat portion of the run. I may have felt a slight decline but then again, it could have been that starting race adrenaline. My legs had no warm up mile jelly feel, they just took off running. That was a good sign, or so I thought.
We ran towards Chestnut Street and I had to toss my sweat shirt. As shady as the course was around the tall buildings, I was still getting warm. The crowds were phenomenal. Excellent support. There were some tight turns and, since I was still near the 3:40 pacer, I heard him announce upcoming tight turns so I positioned myself at the ready.
We ran through Drexel, the college area where there was music and again, some good cheering for all the runners. Entering Fairmount Park, there was a hill I had convinced myself to look forward to because of the challenge. It was at the 10 mile mark, short but a fair incline. Made it ok but I think it took it’s toll.
The signs for the upcoming split, half marathoners and marathoners started showing up. It seemed as if those signs went on for miles. Miles 11 to 12 , for what ever reason, seemed to take forever. Then FINALLY, we split. Hmmmm… not too bad. I didn’t veer right to head in, I stuck to the marathon course and went left. PHEW! No giving up yet.

At 13.1, feeling ok, slowing slightly and passed by the 3:40 pacer, I didn’t care. I thought that if I had it at the twenty mile point, I may still be able to tail the pace group.
We headed along the Schuylkill River. There were periods of sun and shade. It seemed long. I was counting down the miles. I reminded myself at mile 16, “Only 10 more. Remember all those runs when you dropped Shane off and you didn’t want to go out for another 10 but you did? You’ll do again now”. I kept going but I was counting every mile. Then I got toe cramps that came and went pretty quickly. They scared me though. I tried to look excited and happy for Ted as he snapped another photo.

We saw the elite runners going back the other way. It seemed as if we were running down hill on Kelly Drive and that the INBOUND marathoners were running up hill, but when it came my turn to run those last 3 miles, it didn’t seem up hill at all. Weird! Probably going too slow to notice.
At mile 17, we made a tight left which took us down and back. I had assumed we ran down to the 20 mile point then turned and ran back but NO…, we took another left out of the “boot” and continued on toward Manayunk. This was a very difficult part of the course. It was sunny and hot and I had lost the desire to finish in any amount of time. I walked. I jogged. I walked. I slogged. When we finally turned around, which was another annoying tight turn around a cone type set up in the street, the crowds were 3 deep along the road. A lot of cheering. I was actually glad I was running and not on the bike, like Ted. Yes, Ted was still with me. He was my saving grace in this race. .
Miles 21 and 22 were kind of a blur so when I hit 23, it was a nice surprise. “JUST KEEP PUSHING”, I thought, but no, walking again. I saw the 3:50 pacer go by and I thought about my Wineglass marathon when I was running with the 3:50 and thought “I don’t want this” then surged forward. There was none of that on this day. I just watched as the red and white balloons got farther away in the distance.
I ran past the pacers on the OUTGOING side, 5:00 pacer, then 5:30 pacer, there were quite a few walking. It must have been tough for them to see all the INBOUND marathoners, but they cheered us on as we did them. Runner support! There was A LOT of that in this race.
The last half mile, I found my surge, UP THAT HILL.

It was too late. I crossed the finish line at - Garmin said = 3:52. Sure, it’s a Boston Qualifier for 2013 but it’s also a far cry from what I trained for during those 16 long weeks.
The biggest high light of the race, for me, came when I saw Ted waiting behind the fence. It was a high light for a few reasons:
1. I had finished.
2. I saw my loyal hubby waiting with a smile on his face, who stuck with me for most of the 26.2 (OR 26.43 by my Garmin!)
3. Because of what happened next which was the WORST THING!…
I walked over and said “Take a picture. This is my THIRD!” and I held up my 3 fingers for 3 marathons finished.

Before Ted took the camera from his face, I yelled in pain “OH! OH MY GOSH! MY CALF!” I was down. My left calf went into a cramp like I have never experienced before. It took me to the ground. Ted said the vein on my shin popped out like he had NEVER seen before. A lady police officer appeared next to Ted, trying to help. Two other police officers were on the ground with me. See that guy behind me in the photo with the yellow and black jacket? He was right there! The officer tried to massage it but it was too painful. They wanted to walk me over to the massage tent, while other people were saying “keep walking. you need to walk on it”. The pain subsided but I didn’t dare stop walking and I didn’t want anyone massaging it.
I got my bag from the UPS truck and walked in circles until Ted appeared again. We found a curb to sit and my calf relaxed.

We went back to the hotel. I couldn’t eat anything so we simply cleaned up, changed and checked out. I wrapped both hamstrings and the calf in the ice tape that was given in my goodie bag. I also kept massaging my legs with “The Stick” which I brought from homing, thinking the 5 1/2 hour drive out of Philadelphia might be rough.
Friends and family were concerned because my finish time never showed on the cell phones. I was concerned, STILL concerned since my results aren’t up yet. Wouldn’t that be a nightmare? Run a marathon, BQ and then they can’t verify your finish. I’m hoping to see my results soon….getting nervous!

UPDATE! OFFICIAL NET: 3:51:35 PHEW!
My Garmin Readings: 26.43 miles in 3:52. Not sure how I got that extra .2 in there?
1 at 8:17
2 at 8:02
3 at 7:58
4 at 7:58
5 at 8:16
6 at 8:06
7 at 8:06
8 at 8:25
9 at 8:07
10 at 8:46
11 at 8:15
12 at 8:35
13 at 8:40
14 at 8:29
15 at 8;30
16 at 8:43
17 at 9:04
18 at 9:34
19 at 9:27
20 at 9:34
21 at 9:27
22 at 10:03
23 at 9:46
25 at 9;23
and 26.2 at 9:14

All in all, except for the lack of results and the awful news of two runners dying in this race, the Philadelphia Marathon is a good race. I wouldn’t say it’s “flat and fast”. There are at least three considerable hills you need to take into account. The tight turns should also be considered as they cause a loss of rhythm. I don’t remember seeing any of the historic sites, I just ran, wishing I was done.
Why did I lose my MoJo? I think I came out of running Boston in April, 2011 all excited and kept up my distances over the summer. I burned myself out. I eventually slowed in shorter races and, although I remained injury free, just lost it.
What’s the plan now? Take a break. Mentally and physically recover then get my mind and legs where they need to be for Boston 2012. Maybe THEN, I’ll get my marathon PR.
Calf Report: It hurts like BLAZES. I don’t know what I did but it’s got me hobbling.

For more, go to www.applecrumbles.com

Losing the Fun Run

       

I read an article by Jen Van Allen in the October 2011 issue of Running Times Magazine.  It was absolutely perfect in regards to what I’ve been feeling lately.  The gist of it is, don’t lose the point of why you run and run for yourself, not for others. 

When we begin to get faster and start receiving awards for our running achievements, sometimes perspective is lost.  We want more.   Then we begin to get scared because we have to work harder, time is not on our side with each added year, we begin to hear the expectations of others when we enter a race.   That’s when we might push a bit too hard and the race is not fun. 

I was terrified when I entered my first 5K over 8 years ago.  I was also very lucky because I ran without pushing myself and got third in that very first race.  Yes, I started later in life so I had an age group advantage, especially since I’ve always been active and healthy, free from injury.  But I had never, EVER won anything athletically before.  It was new to me and it felt great.  What more could I do?! 

Over the years I entered more races but still enjoyed the run while placing in the top 4 or 5 of my age group.  I’m not sure when it hit, maybe that first marathon.  I remember coach saying, “You came to me asking for a program so you could JUST finish 26.2 miles.  Now you are setting time goals.  Let’s keep the focus on simply completing your first marathon. You’ll do great.”   I did do great. I qualified for Boston in my first marathon and I didn’t struggle, hit “the wall”, “bonk”, or any of those horrible scenarios others go through while struggling with marathon miles.  It was fun and I wanted more, but I wanted faster.

I ran Boston six months later, only 23 seconds off from my first marathon.  It was a little more difficult in the last 4 to 5 miles but nothing to really complain about.  I still wanted MORE.  Gosh! How would it feel to finish in the top 100 women?!

As I ran the races this year,  2011, I tried to PR every time and it finally bit me big time.  I struggled through the last couple of half marathons basically back to the pace times I ran in my first half marathons.  So now what?   Now I’m going to do what Jen Van Allen has done and run just for fun.  I won’t toss my bib or chip away like she did. But I won’t focus on my pace, my time, or being in the awards.  I’m going to run for enjoyment. 

I’m a middle of the road runner. I’m not elite status and I will never break a 3 hour marathon, darn it all, I probably won’t even break a 3:30 marathon but I will keep running towards the finish and be proud of my achievements. Proud that I can be out there running with the pack.

If you get the chance, read Jen’s story.  I wish I could link to it, but couldn’t find the link other than the magazine site. 

What’s your story?  Do you still run for fun or are you beginning to set some time goals?

For more, go to www.applecrumbles.com

Had a Bad Race?

When you have a bad race, take a good look at the past week leading up to that race.  Did you taper? Were you good to your body? Did you make sure to eat healthy and in ways that would optimize your energy levels?

I had a bad race.  It was a half marathon.  It was only my bad race because the event itself was excellent. The Turning Stone Half Marathon was the first year running. Organizers catered to the runner in ways that were over and above the call of duty.  The course was rolling but not in a way that didn't allow the runner to get a good rhythm going over the course of 13.1 miles.  Although the roads were not blocked off, the traffic was light and the roads very well marked for a race in progress.  Timing indicators were located at miles 1, 3, 6, and 10.  Water stops were well dispersed along the course and a porto-potty was set up around mile 11.

This was my week in exercise.  Can you tell what I did wrong?

• Monday:  cycled 34 minutes. ran 4 1/2 miles and worked with weights on legs and abs.
• Tuesday: ran 8.35 miles. Worked with weights for chest and arms
• Wednesday:  ran 6.14 miles.
• Thursday:  worked with weights for shoulders and back and walked the dog 3 1/2 miles.
• Friday:  Cycled 16 miles to the Turning Stone for package pickup. Spent 2 1/2 hours walking around waiting for the 5K run at 6 pm.  Ran the 5K at a slow, easy pace (27 minutes).  Cycled home, another 16 miles.
• Saturday:  Rest day, although I walked the dog 5 miles at a healthy pace. The rest of the day was spent on my feet baking. 
• Sunday: The Half Marathon

In review, I did not set my self up for a good race on Sunday. Cycling 32 miles, when my longest ride all summer had been 17 miles, was unwise.  The 5K to follow the cycling, no matter how easy, was also not a smart idea.  Being on my feet all day Saturday when I should have rested my legs was the ultimate in securing a bad race.

Race Day:
I did feel good but was not in the mood to push myself.  I decided not to look at the Garmin and to let my body dicatate the pace.  It did. My body dictated a recovery pace which equated to my slowest race pace in a very long time.  1 hour 50 minutes and 47 seconds.  That was 7 minutes off of goal time.

How to set yourself up for a good race:
If you want to have a good race and possibly set a personal record on that day, you must pay attention to all variables at least 5 days prior to the race. Don't ever under estimate a race.  Don't ever take a race course for granted.  Approach the race and the course as if it could be the toughest challenge of your running career.  You will want all the energy you can find to push yourself over the finish line as fast as possible.
1.  Establish your eating plan the week prior to the race. Don't under eat but don't stuff yourself.  Eat protein rich food the first few days of the week with a lot of fiber  and moderate carbohydrates.  Three days prior to the race, increase your carbohydrates with a balance of lean protein and quality fiber. The day before the race, increase the carbohydrates, decrease the protein to about 15- 20 grams per meal (x 3), limit fat intake and moderate fiber.  Remember: Carbohydrates can cause constipation so you do have to eat fiber and drink a lot of water. No alcohol.
2.  Taper your workout.  If you are currently running 40 to 50 miles per week, decrease your miles to half that distance or less. It depends on the person.  If you feel the need to get a long run in before your race, do it five days prior to the race.  Give yourself a day off before the race and make sure to limit the time on your feet. Try to read a good book, watch a favorite movie. 
3.  Decide if you are going to run a race where you will exert yourself or if you are going to sit back and enjoy the experience.  Stick to your plan and be happy with your decision.

Be prepared to live with your decision.  If you don't run all out, if you take it easy, don't beat yourself up after the race for not trying harder.  There will be more races.

For more, go to www.applecrumbles.com

Utica Boilermaker 15K Road Race 2011

The Utica Boilermaker 15K Road Race is a fun, longer distance run with so much crowd support, you lose yourself in the excitement.
Whether a spectator, a runner, or a race worker, you will have a great time in this annual weekend long event.
Beginning on the Friday with the Fitness Expo

Kid's races, distance walks, and other events on Saturday, finally culminating in the Boilermaker 9.3 mile road race on Sunday.  A terrific afer party with Beer, Food, and over 30,000 people.  Fun, fun, fun!

A Personal Experience in Running the 2011 Boilermaker:

As usual in a race, three finish time goals were set in my mind:
1:10 = Highly unlikely but it might be worth the effort if "all stars align"
1:12 = Aggressive, but do-able.
1:14  = Last years time.  Nothing to get upset about but would like to see progress.

After picking up the race packet from the Expo on Friday, my bib color was yellow.  This meant I was in a corral one behind the assignment from last year.  I let this bother me.  In reality, it didn't make a difference and it should never have upset me in the first place.  After all, running is for fun and fitness. The 9.3 miles was going to be run at my best whether I was behind 100 or 10000 people. 

It’s how you run after you cross the starting line.

The starting line:   A mass of people.  For first timers in a large race, the sea of people might be overwhelming, causing nerves to get out of hand.  Relax.  All those people are out there to do the same thing you're going to do:  run a fun race the best they can.

The start is well organized with officials being very strict regarding bib color and corral placement.  Don't try to sneak up in rank, it won't happen.  You can however, move behind to run with friends or family.

Speak to other runners and relax, take your mind off the job at hand until it's time to go.

The wheel chair gun goes off at 7:45 am.  The rest of the course begin at 8 AM and it's usually a few minutes until average runners cross the starting line.  Be patient.  Walk.  Don't try to start running with a wall of people in front of you. 

The pack won't loosen up for a couple of miles so the best bet is to run within the crowd as opposed to trying to skip to the grass and around.  You'll end up running more than a 15K.  Allow the crowd to control your initial warm up pace.  Take the first 5K (3.1 miles) slow, as a warm up.  Turn it on when you escape the masses.


Immediately, the crowd is on your side. They cheer for you beginning at the .1 mile mark. That's .1 not 1!  AND.. they will be with you all the way, the rest of the 9.2 miles.  Enjoy it.  Let the crowd fuel your run.

Because the Boilermaker begins with a slight incline, it may be a hard start.  Don't stress. Your legs will warm up and you will find a rhythm.  Take in the bands, the music, the dancers.  Run for fun.

Running Fuel:  Three to four hours before race start:   I had half an Ezekiel bagel with half a banana.  A bowl of oatmeal with a small piece of fruit works for a lot of people.  I don't recommend cereal with milk because dairy products (milk) can cause stomach upset. 
Before the gun,  an energy drink or gel is a good choice.
Between miles 3 to 5 and when a water stop is available, take another gel. Gels must be washed down with water or Gaterade.

Because the Boilermaker is run in July and typically warmer weather, it's important to take water or ice at each of the stations.  I hit all but 3.  It seemed like water was available every mile.

There are a few inclines.  Take them slow and enjoy the desents.  Don't push hard on the down hills. Allow gravity to take you.  You will only gain about 5% on the down hill and you'll lose 10% on the up hills. It's best to train for up hill running so you can take those hills strong.


The flats allow a runner to get in rhythm.  Set a pace.  Focus on the run.  It's during those "focus" times when I'm pushing hard that I begin to remember my pace goal.  I promise myself if I achieve it, I'll never run again.  But we all know that will never happen.  If I get my goal pace, I'll run harder the next time.  Set my goals even higher.

Turning up towards Utica College, at about the 6 to 7 mile point, is the third challenging incline.  It's gradual but it's long.  Dive into the sprinklers when they are offered.  Take water, focus on pace but run strong. 
So Close!

Some say the last 1 1/2 mile to 2 miles seems the longest.  That's most likely because of the heat, because you've been working hard.  The finish line is within reach.  Go for it!

My official NET time:  1:13:01.  This was my 2nd Boilermaker and it was a Personal Best. 
Splits – per Garmin:
1.  8:01 – Jell-O legs
2.  7:40 – Saw my parents.  WAVE! *The first time my parents have seen me run a race.
3.  7:50 – on towards Valley View.  I can’t tell you how many times I’ve run this road.
4.  8:03 – Into the golf course and up the hill.
5. 7:02  *Whoo- Whoo! (it was a down hill…I must confess)
6. 7:33 – Genesee Street and Sunset Ave.
7.  8:20 – To Utica College…chug, chug, chug
8. 7:33 – Doooowwwwnnnn, we go again.
9. 8:05 –That last mile. Just….Keep…Going.  Don’t stop for anything.
.3.  7:10 – The finish line is within reach.

Finished 1723 out of 11043(from the Utica OD). 31 out of 474 in my age group (from the Boilermaker site), 292 female.




If you ran, hope you had a GREAT race. See you next year!