Designed to Run

Endurance produces character, and character produces hope

Designed to Run - Endurance produces character, and character produces hope

Philadelphia Marathon Race Report 2011

Philadelphia Marathon Pre-Race:

When the number of years you have left before getting your first AARP card are measured in single digits, you always have some issue you’re dealing with leading into a marathon. From twinges in your glutes to phantom cramps behind the knees it’s always something. I used to stress about it, now I just expect it. Once the race starts it’s usually something totally different that you wind up having to contend with (i.e. why the heck are my shoulders so tight?). So when I started getting some nasal congestion and a bit of a dry throat leading up to Philly, I just chalked it up to seasonal allergies. I took some Claritin in the days leading up to the race and that seemed to help.

Race morning I woke up, feeling about the same. Now I’m not a Doctor. and I’m not going to give out medical advice. There are plenty of excellent resources out there you can research to determine whether you’re in a good enough condition to run. My rule of thumb is if I have a fever or congestion in my chest then it’s a no-go, it’s just too risky to punish yourself when your dealing with either of those. Do some Googling and you’ll see what I mean. I had neither, just what appeared to be some allergies or a minor head cold so I decided to press. I also have a fairly strict rule on NSAIDs. Unless I have a migraine, I avoid them entirely on race day. Just not worth the risk (i.e. renal failure). So no meds that morning.

Got into Philly about 6AM for a 7AM gun time which worked out perfect. Plenty of time for parking, a port-a-potty stop, warm-up and getting into my corral. Looked around for Fellow DMers but couldn’t find anyone (in the future if you guys see a short Italian guy wandering around a corral, it’s probably me). Going in I was shooting for a 7:15 pace until the halfway mark and then make the call about how much to dial it up or back.

Philadelphia Marathon Start:

The race started just about on time. I learned my lesson from last year and moved as much as I could to the front of the corral (Black). Last year I got caught in a lot of traffic with a pace group so I wanted to have some room to maneuver at the start.

Rob in the corral at the 2011 Philadelphia Marathon

Obviously the caffeinated gels hadn't kicked in yet.

Miles 1 thru 4: You’re basically running toward the Delaware river through Philly. You then make a right onto Columbus to parallel the river for about a mile and then you start working your way back through the city. First eight miles you’ve got to treat almost like a trail run because some of the roads are in such bad shape it’s really easy to turn an ankle if you’re not watching the road. The crowds were great and out in force which is one reason I love this race.

Miles 5 thru 8: The course gets really narrow as you head west through the city. Starting at the front of the corral paid off this year because it wasn’t anywhere near the elbow to elbow runner traffic I experienced in 2010. The Cheering crowds in the city were fantastic. Spotted the 76ers Cheerleaders and other groups out there. Great show of support! Ran for a bit with a Tri-athlete named Drew running his first full marathon prepping for an Ironman. The guy had a really smooth gait. We chatted for a bit and then went back to focusing on the task at hand.

Miles 9 thru 13. The two lengthy inclines of the course are in this stretch. Way to early to take them hard so I just ran on perceived effort. At the half way mark according to Mr. Garmin I was averaging 7:16 pace, right on plan.

Miles 13.1 thru 18: As Kevin of the TV show ‘The Office’ would say “I’m a classic over thinker” and with 12 years on active duty I tend to over plan so bear with me here.

Kevin from "The Office"

I'm a classic over thinker...

I have two primary decision points for the marathon. Halfway and 20 miles. Prior to the halfway mark all my decisions are strategic because what I do then will affect my performance for the rest of the race (Am I on pace?, Am I getting enough water?, Stomach OK with the gels?). Between 13 and 20 is when my thinking starts to transition to tactical (How much can I pick up the pace?, that guy up there, is he in my age group?). At mile 20 it’s all tactical (Max the pace, don’t over-stride, go get that guy!, time to empty the tank). I was feeling good at 13 so I started edging my pace up to between 7:05 and 7:15. I could have gone harder but I thought that was too risky. A sub-3 wasn’t a possibility so I took it one mile at a time. Kelly drive is very scenic and there was plenty of fan support.

Miles 18 through 22: Manayunk is awesome, great crowds! I was able to maintain my pace and once I rounded the turn near mile twenty I started pushing and hit about 7:00 on my splits for the next few miles.

Mile 22 to Finish: Although it shouldn’t surprise me, I always think I’m running faster than I am in the last few miles of a marathon. Perceived effort is through the roof and then I hear the beep and I look down at my watch and have a mental ‘C’mon Man!’ moment when I see my actual splits. I started doing the math and realized I was just under a projected 3:10 finish so I couldn’t let up. Literally a tenth of a mile from the finish I saw a group huddled together in the middle of the course. As I went by a paramedic was frantically giving a runner CPR. I could only assume it was one of the two runners that past away during the race. I have a much stronger reaction now to that event then I did at the time. It’s important to get your annual physicals and see a Doctor regularly but even then it may just be your time. I’m now thinking about his family and how they are dealing with this, I pray they get through it OK. At the time I said a quick prayer mid-stride and bolted to the finish. After crossing I looked down and saw 3:09 on my watch (my eyes couldn’t make out the seconds but I knew I had a little bit to spare).  Official time was 3:09:20.

Philadelphia Marathon Post Race:

Found my wife and headed home. Now you know what they say, how after a distance race your body’s immune system is weakened?…it’s true! My little head cold on Sunday morning turned into a cough and low-grade fever by Sunday night. So I was physically miserable but had a new PR and a finishers medal on my wall. Totally worth it.

Cooper Norcross Run the Bridge 10k Race Report 2011

Cooper Norcross Run the Bridge Pre-Race:

Just to give a bit of back-story here, a week prior to the race I got a bit of a cramp in my left hamstring at the tail end of my last 20 miler. It had been improving all week and I got in my 17 miler in the day prior to race day (Sat.) so I could “Run the Bridge” on Sunday and still get in all my training for the week. All things considered I didn’t have any expectations other than to get in as much speed work as possible without injury since the Philadelphia Marathon was in two weeks.

The race starts at the base of the Ben Franklin bridge and finishes in Campbell’s Field (Home of the Camden RiverSharks minor league baseball team). Since the course goes right past the parking lots of Campbell’s, road closures were to start around 7AM for an 8:30AM start. I got there a little before 7AM, went into the stadium briefly and then stayed in my warm car until about 7:45 (temps that morning were around 40 degrees). Got my warm-ups done and then headed to the start with the other runners just after 8AM since it’s a good half-mile walk from the field to the start line.

Cooper Norcross Run the Bridge Race Start:

It’s probably the cold weather that makes it seem longer but you feel like your standing out there on the bridge forever waiting for the gun to go off. There was no wind or rain so we were all grateful for that. I purposely stayed back about 15 or so rows so I wouldn’t be tempted to take off. When the gun fired I went out at a brisk pace, waiting to see what my hamstring was thinking that morning. Also with a good ¾ mile uphill climb right out of the gate I wasn’t planning on sprinting out with the rabbits.

Miles 1 thru 3: The first 3 miles are the out and back on the bridge. After about ¼ mile I felt great so I cranked it up until my breathing was the limiting factor (which is a typical tactic for me for 5ks and 10ks). I was managing 6:15 to 6:20’s on the uphill sides and sub 6’s on the downhills. I was surprised I was maintaining those paces so I just went with it and rode it as long as I could. The sun was coming out so the temps were pretty ideal.

Mile 4: The race was pretty much flat approaching mile 4 onward. At this point in a 10k you realize that the folks you’re running with are going to be near you for the rest of the race. The pack I was with looked like a mix of Masters men and one of the top women runners. As two of us were passing a little kid, he was counting “41…42..” I turned to the guy running next to me and said “I guess were are 41st and 42nd” We both got in a quick chuckle, I also commented that the kid was probably going to bail on the counting once he got to 200 or so.

Miles 5 and 6: Camden is not very scenic, so not much to comment here. I was maintaining about a 6:15 pace and as I passed mile 5 I knew I had a sub-40 well in hand. Then the overcautious voice in my head started telling me “Hey, don’t do anything stupid dummy!” and “Don’t risk an injury two weeks before Philly!” So I dialed it back slightly (Mile 6 wound up around 6:20).

Finish: Running on to Campbell’s Field was fun and the Finishers Medal was really well designed. My official time was 39 minutes flat. I was so pumped about breaking 40 that had I realized how close I was to breaking 39 I wouldn’t have eased up as much in the last mile. Post race snack bag and a free massage topped off the event.

Hershey Half Marathon Race Report 2011

Hershey Half Marathon Overview:

This was more of an event than a race. The Hershey mascots were on hand at the hotel and at the start (I even got a picture taken with the Reese’s Peanut Butter cup!). Walkers had a 7AM start and runners a 8AM start on the same course so there was the predicable congestion on the course and around water stops. The course began and ended around Hershey Stadium so there was plenty of parking nearby. The course was hilly but the inclines were manageable and not that long. Most areas were well marked; the volunteers and support staff were friendly and helpful. Overall a good race and a great family weekend (and a PR didn’t hurt either…)

Reese's Peanut Butter Cup mascot and me.

Feel the love!!!

Hershey Half Marathon Pre-Race Sign up and arrival:

This was planned as a family weekend so I purchased the Overnight Package which included race entry, Hershey Lodge room for one night with two queen size beds, two Hershey park In The Dark tickets and some other freebies for about $340 including tax. I purchased another two tickets for $22 each (discounted from $30) and we were all set. The package was purchased through Active.com and the only issue was that on Hershey’s site they said that the package included 4 tickets and Active.com stated 2 tickets.

Checking in was a breeze. We got to the hotel about 3:30PM and our room was ready. No lines/No waiting. I picked up my race packet in the lobby which contained my bib, shirt, all four tickets and other do-dads. Minor point here is that Hershey originally stated that our packet was going to be in our room but I thought the lobby pickup worked better since it gave you the chance to ask questions and it also gave you your park tickets even if your room wasn’t ready.

Hershey Lodge room at Hershey Park, PA

Rooms were very nice and Hershey themed

Hershey Half Marathon Race Morning:

Left the hotel a little before 6:30AM for an 8:00AM gun time. I usually like to get to the start an hour prior just to plan for the unexpected (car won’t start, getting lost, etc…). The trip to the park was only about 10 minutes from the Hotel but we decided to leave early when I heard about the road closures. The Hershey folks said that the road closures would start between 6:30 and 7:00AM so I thought if we left before 6:30AM, we should be good. Also the walkers had a 7AM gun time so I wanted to get there early enough to get a good parking spot and this paid off when it was time to leave.

As I mentioned the walkers had a 7AM start so when we got to the start there was a lot of activity in the hour prior. There were a good number of clean porta-potties at the start but as the race start got closer 10 and 20 runner deep lines were forming (another reason to get there early). The start area was well marked and well organized but there was no water at the start.

Mascots at the Hershey Half Marathon Start

Now it's a party!!!

Hershey Half Marathon Race Start:

Race start to mile 2: Gun went off a little after 8AM. The first two miles or so (and the last two) were in the parking lot of the park. Not very exciting scenery. One thing I noticed right off the bat was there were orange cones every tenth of a mile with the distance marked on them. This gets a big thumbs up as there was never a doubt where you were along the course. Some turns in the parking lot could have been better marked, there was one section where you had to stay to the left but were turning right and there was no cones or barrier to tell you how much of the turn you could shorten. I always try to run the tangents since that’s what the USATF uses to measure the course, but there wasn’t any way to know how big a cut I could make.

Race mile 2 to 6: At about 2.5 miles you entered the park. For those that have been to Hershey you know that the walking paths are not wide so while I didn’t run into any runner congestion issues it’s easy to see that others may have. At mile 3 you were out of the park and on the road, plenty of neighborhoods scrolled by with tall trees and green grass.

Race mile 6 to 10: You ran across a bit of grass and on to a road adjacent to the golf course at mile 6. As far as water stops they seemed to be spaced out every few miles and there were plenty of volunteers. There was an inflatable arch at the halfway point which was a nice marker to gauge your pace (and pain level). It was around this point that I started dealing with the walkers. I must say all the walkers were considerate and did their best to let the runners pass. I tried to return the favor by calling out (on your left/right) before I passed so they knew I was coming. There’s nothing more obnoxious then folks whizzing by right off your elbow with no warning. It was unavoidable though on most turns to have to go to the outside because there were walkers side by side on the inside track. Walkers were instructed to stay to the right during the race so they can’t be faulted for that. Mostly nice neighborhoods until you reentered the park at mile 10.

Race mile 10 to finish: Reentering the park for a brief ¼ mile and then back through the parking lot retracing the start to the stadium. The finish was really the highlight as you entered the stadium to all the screaming spouses and kids from the runner’s families. Gave you a real shot of adrenaline. When you crossed the finish your time and name were shown on a big monitor which makes a really nice official finishing photo for those that decide to purchase one. I was really stoked to when I saw my time on the big screen 1:26:36!  I was shooting for a sub 1:30 but I just had a great race where everything clicked.  It seems that most of my break out races occur in the fall.  I’m thinking this is due to the mileage buildup over the summer and training in 90+ degree temps.

At the finish you receive a really fun finisher’s medal and a little reusable lunch sack keepsake (with logo) that had chocolate, a big cookie, a regen recovery drink along with other snacks.

Hershey Half Marathon, my wife and I at the finish

Me and my Crew Chief (Most Awesome Wife EVAH!)

Overall I would definitely do this race again. We all had a blast at the park and the race was fun with great weather to boot!

Hersheypark in the Dark, Storm Runner photo of me and my boys

Most epic park ride photo ever!

Boston Marathon Race Report – 2010

Wow. That sums up this weekend for me. Lost of stuff to tell so here it goes…

Boston Marathon Pre-Race:

Saturday Morning we packed up everyone and headed up to Boston. Not a bad trip, Crossing the GW in NY and driving through New Haven, CT on I-95 was slow going but can’t complain. Got into Boston around 5PM and with the Packet Pick-up/Runners expo open until 6PM we decided to pick up my bib and packet before going to the hotel. I figured that after 5PM on Saturday (with the expo open all day Sunday as well) it wouldn’t be too crowded and the vendors would be wrapping things up. Boy was I wrong, the expo was packed!

I went in to pick up my stuff and I sent my wife and the boys into the expo to look around so they wouldn’t have to wait while I stood on line. Got all my stuff in about 10 minutes. The organizers at Boston have really got their act together, very smooth painless process unlike Baltimore (that made you walk the entire length of the expo twice just to get everything you needed for race day). Got my bib, timing chip, long sleeve T and such then headed into the expo to find my family. Very thankful for us all having cell phones at this point because the expo was huge and busy. Lots of shoe companies there with full diagnostic gear to determine your perfect shoe, lots of running gear, beverage and food vendors as well. Adidas was giving out a free poster for this year’s race that had the name of all the runners on it (we each grabbed one and kudos to my son for finding me on the poster). Eventually we all found each other and then headed to the hotel.

Got the hotel with no problems. We stayed at the Hyatt Regency which was about 1/4 mile from the pickup buses on race day and about 1/2 mile from the finish. Every Hyatt I’ve been to I’ve liked, great service overall.
On Sunday we did some fun family stuff. We took the boys to see Clash of the Titans in 3D (good movie, plenty of action). Then we did a late lunch at Dick’s last resort in Quincy Market and saw a cool acrobatic street performance followed by some ice cream and Boston pretzels (hey, you need to carbo-load right?!?!).

Street performers at Quincy Market, Boston 2010

Street performers at Quincy Market

We headed back to the hotel were we hung out and watched the Bourne Identity until about 9:30.  I then put everyone to bed because I had to be up at 5AM. I wasn’t the most popular Dad in America that night but I’m thankful for my both of my son’s understanding. My wife wasn’t an issue though because by 9PM she’s barely awake. :)

A lot of logistics are involved with running Boston. Since the Start and Finish are separated by 26.2 miles (as opposed to most races that have circular courses), they need to get you to the start for the race so there are buses that drive you out to the start. Everything is based on your bib number, the wheres and whens depend on that. If your number is from 1 – 13,999 you are in wave one with a 10AM race start and if you’re 14,000 or greater you start at 1030 in wave two. So I look in the runners guide and being in wave one it recommends that I take the buses running between 6AM and 6:45AM so I plan for that.

Boston Marathon Race Day:

You never sleep really well the night before a race so I set my cell phone alarm for 5:15AM and then a hotel wake up for 5:15 with a 5:25 follow up (not taking any chances here). Well I woke up on my own around 4AM so I didn’t need any of my alarms and backups. Considering 6 hours of sleep an accomplishment for the night I get up around 5AM, I get my gear together, kiss my wife and head out to the bus pickup at about 5:50AM. Since I’m on the early side I’m thinking there wouldn’t be much of a crowd, wrong again! I get out to Tremont Street by Boston Common and there is a line of school buses as far down as you can see, every bus nearby is already fully loaded with runners and there is about a 15 person line outside each bus (so much for being early). So I jumped in line with a bunch of other runners and waited my turn. The first group of buses pulled out and as the second group pulled in I got my seat and by 6:20 we’re heading to Hopkinton.

One interesting thing to note is you have to plan out your clothing for race day carefully. They give you a race-day bag where you can put your warmups and other items you bring to the start, then they will take that bag back to the finish for pick up after the race. Anything you bring to the start that you want back has to fit in the bag. Also while wave one starts at 10AM you have to start lining up at 9:20AM. If it’s still chilly then you need to consider the possibility of standing around for 40 minutes so you should wear some throw-away sweats and discard them right before the start (all discarded clothing is donated). Considering a 40 degree morning was coming I wore some torn up sweat pants and a sweatshirt that hasn’t been worn since Clinton’s first term.

You also need to plan your eating. Getting up at 5AM and finishing the race around 2PM is a 9 hour window where if you eat too little it will affect your performance (drastically) and eating too much (or eating the wrong things) will make you sick. I usually stick to breads, bananas and water with a little fruit juice if it’s still a few hours before the race so I brought an extra bagel to snack on.

So with bag in hand I get off the bus at Hopkinton around 730AM and head to the athletes village which is behind a local high school. The first group had already settled in and you could tell the experienced Boston runners because they’re the ones that brought small tarps, foam pads and blowup pool lounges to lie on during the down time (the ground being both cold and wet, it was not the best place to take a nap). So after helping myself to some provided bananas and water I find a spot and after constructing a make-shift blanket to lie on out of some extra clothing I brought, I try to relax. Killing 2 1/2 hours doing as little as possible is not as easy as it sounds but I gave it my best. I tried to nap, sent a few text messages and took a few port-a-potty trips. Minutes seemed like years and after some brief warmups it was time to head out to the start.

Since my bib was 11675 I was in corral eleven and as I entered, it was reassuring to see a group of 40-something men mulling about. There was also a much smaller group of women at least 15 years younger in there as well. It made for an interesting dynamic as you might imagine but the two groups didn’t intermingle much.

Boston Marathon Race Start:

Finally the gun goes off and we start moving toward the start. It was amazing to see that, with the exception of very few breaks at the beginning, there were people lined up the entire length of the course. This is quite an event for the towns that the course runs through. Folks hanging out in their front yard cheering, kids handing out everything from water to orange slices to jelly beans, it was really a festive atmosphere.

The first 15-miles is downhill, almost all downhill. On paper this is a dream run but in reality there are some things to consider but more on that in a bit. First the weather at the start was perfect. Partly-cloudy, 50 degrees or so with a bit of a breeze and a slight tailwind. Having run a hilly 10-miler in March in under 1:09, I’m comfortable with a 7:40ish pace to start and then see how I feel down the road. Well at mile one I knew something wasn’t right, both my hamstrings felt weird, not sore or pulled, just weird in a fatigued way. Sometimes your body just needs to warm up and adjust to the race so I chalked it up to that and pressed on. But miles 5, 10 and 12 clicked by and that feeling didn’t go away. Also after running 12 miles of mostly downhill your legs are taking much more of a pounding than they would on a flatter course. My race shoes are very light and while they served me well in Baltimore the soles of my feet were beginning to feel the strain. So at the half-way point I made an adjustment and started backing off my pace. A mile or two later, with the hills coming at 16, I backed it off some more.

At about the half-way point is Wellesley College which Boston runners refer to as the ‘Scream Tunnel’ due to all the coeds lining the street screaming. There were quite a few holding ‘Kiss me’ signs which clued me in to a tradition I was not previously aware of.

For the majority of the race there were runners all around me. In most races the crowd of runners tend to thin out as the race progresses, but at Boston this only happened because the streets got wider toward the end of the race. This made every water stop an adventure in crowd navigation. What made the stops particularly hazardous were the runners who would move over to grab a drink and then walk the length of the water stop while they drank impeding other runners from getting to the volunteers holding the cups. Add to that all the spilled water and flattened empty cups in the area and you had to really stay focused. It would probably be safe to say that every runner lost about 2-3 minutes total off their time just trying to get their water and get out without falling.

The hills at Boston weren’t a big deal. “Heartbreak Hill’ in and of itself wasn’t much of a challenge but with my hamstring situation and all the downhill running I could feel the warning signs of a cramp (or worse) developing so I let go of all my pre-race time goals and played it safe. I wanted to finish, nothing else came close to that so at mile 21 I took it down to a quick jog and at mile 25 I was just enjoying the ride. The spectators got 3 and 4 deep as you got to Boston and seeing the finish after making that right on Hereford and left on Boylston, it all started sinking in. I would have liked a better performance, but all things considered I’ll take the 3:35:47. The best part? Getting that finishers medal put around my neck.

Boston Marathon 2010 finish, me and my boys

Me and my boys after the finish

In the finish chute at the Boston Marathon 2010

In the finish chute, hiding the fatgiue as well as I could...