Key West Half Marathon, Key West, Fl. 1/19/14

Key West Airport

 Why I love this race: My first race after completing cancer treatment:  The Key West Half means a lot to me.  Last year I wrote a lot about why.  The short of it is back in 2007, Sidney paced me through the race, which was my first half marathon ever.  I ran it 3 weeks after the last infusion of my cancer treatment.  I had a left mastectomy and reconstruction, 4 months of chemo, then a right mastectomy and reconstruction, and then a year of Hercepton infusions given every three weeks.  I had been racing 5k almost weekly since completing chemo, while getting Hercepton. I ran a 10k on Thanksgiving Day 2006, the furthest run of my life, and the next day ended up in the Emergency Room due to some cancer treatment-related immune system crash.  I have visited the ER about 6 times because my immune system crashes at random through the year. The Key West Half was my first race post-cancer where I felt strong. I was excited that I was finally done with treatment.  We ran a 2:01 and I felt like true survivor!

Renting a Plane and Flying with Enzo.

Rental car parked next to plane while Sid grabs some bags

Each year, with the exception of the one year we did not go and the one year the alternator died while we were in flight causing Sidney to make an Emergency Landing in Atlantic City, Sidney and I fly to Key West for this race.  We rent a small airplane, a Mooney, load up our luggage and our dog Enzo and head south for a week.  We stop somewhere in the Carolinas for a night, then make our way to South Florida for a few days so he can see his mom, and then we end up in Key West for the weekend.

Sidney spoils me whenever he flies me to races.  I will always appreciate how awesome it is to not worry about what I am allowed to pack and how easy it is to simply drive the car right up to the plane to load and unload.  I will forever be impressed by Sidney's skills as a pilot and how he makes things that seem so complicated to me look easy.  He is brilliant and I love that I get to be a witness to his talent and skill.

People Watching in Ft Lauderdale.

Enzo has been to Key West three times now.  Not bad for a dog someone dumped on the highway like unwanted trash.  He has developed quite a set of skills, himself, when it comes to flying and travel.  He is now able to board the plane on his own, waiting until we give him the OK and then he jumps up onto the wing, climbs inside and takes his seat in the back.  He allows me to reach back and stuff jumbo cotton balls in his ears, leaning into my pressure to assist me.  He leaves the cotton in until we begin our descent, no matter how long the leg.  As we begin descending for our landing, Enzo observes with interest and at some point before we touch down he will shake the cotton out of his ears.

When flying over water, the FAA requires life jackets to be handy for all passengers.  So of course,

"I dont think this "parachute" feels like it is packed right?"

Enzo has his own.  Rather than plan to fumble with Enzo's life jacket in an emergency,  I put it on him as soon we approach the Gulf of Mexico.  His life jacket is a huge pain to wrestle onto him and he helps me.  I assume hard to get on suggests it would be hard for him to slip it off if he needed to put it to use.  When it is time to put it on him, he stands up and allows me to pull and tug that jacket into place making it possible for me to get it on him while I remain in my seat up front.  He is such a great dog for flying.

Whenever Sidney files his flight plans, he always includes Enzo in the list of passengers.  Not all pilots do as it is not required to list pets.  The controllers alway ask us about Enzo as we get handed off along the way, usually asking how he handles flying or what he is doing.  Enzo usually is sleeping, unless it is bumpy then he sits up.  If it gets very bumpy like it did on our way down,  I may reach back and he will place his head on my arm until the turbulence passes.

So back to the Running:

Orthotics Free in 2014

This was the second race I have run without orthotics. It has been a little over a month since I got rid of mine. The transition has been smoother than I anticipated.  One issue is that now my shoes fit differently because the orthotics seem to both take up a bit more room than the standard insoles do as well as alter the way my feet fit and functioned within my shoes.  Not so much that feel I need a smaller shoe, but enough that I need an acclimation period because my feet are rubbing differently now.  As a result of this change in fit, I have noticed some hot spots where I haven't had trouble before, primarily on the balls of my feet. This happened, first, during my first long run in my training shoes. My long runs are not fast so this was not too big of a problem.  In about two long runs, my feet acclimated. I am still acclimating to my racing flats.

The first race I ran without my orthotic and in my T7s racing flats was a 5k.  I raced that 5k fast for me, so I did get up on my forefoot. I noticed my feet feeling tired and my plantar fascia becoming irritated at about two miles, but soon the race was over and there were no lingering issues. 

Last year, I had trouble with severe blistering on the balls of my feet at this race. I attributed it to me racing in a new pair of Drifts, which had an extremely roomy toe box.  That coupled with the high humidity and heat causing me to douse myself with water, my feet and socks ended up soaked and slipping in my shoes. The course has many tight turns, which really irritate hot spots and encourage them to develop. This year was cooler and less humid.  I didn't anticipate a blister issue. 

http://www.ramack.us/kwhm/kwhm_course_2013.htm

Last year we were trapped in the crowd at the start where it took about a minute to cross, so this time we tried to get up front.  However, due to this race growing too big for its own good, and the starting line being on a dead end street, runners for both the 5k (which is supposed to start 5 minutes after the half) and half marathoners need to enter the corral from the front. Runners can't seed themselves, because it becomes impossible to push into a crowd of 3000 runners. We didn't do too bad this year, and it took us about 5 seconds to get to the start mat. Once running, the crowd was thick and boxing in was a big problem again. I am not very patient and worked to get out from behind groups of slower starters to find some room to settle in to my pace.

YouTube of race:  http://www.youtube.com/watch?v=1VIV4CBoAp8   

The night before, Sid had asked me what my plans were and I told him that this race is never a goal race for me, although I want to make a genuine effort. It would depend a lot on the winds and the humidity.  My plan would be the same no matter what the weather brought, to start just sub-7 and see how long I can hold it. The weather was wonderful this year.  

Gun Goes Off

I get out of the crowd after about 45-60 seconds.  I find my pace, but I noticed my asthma was really effecting my ability to take full breaths today.  I could only fill my lungs in part but I was able to hold my pace, so I just proceeded hoping it would get better. It did. M1: 6:50 

The course routes us through the old town section but involves many turns as we weave across town. I was cruising a long at about a 6:55 pace when a runner comes up beside me and asks me "So is this your normal pace? Do you normally go out at this speed?" I thought that was an odd thing to ask and I took it as suggesting he thought I was working too hard.  So I said (with a smile and a wink), "No, I normally don't go out at sub-7, but today I am hoping to save a little something for the way back" ;)  I had noticed my pace had crept to 6:47 so I wished him a great race and I settled back down. M2: 6:55

As we crossed the island, another guy caught up to me and got in stride with me. He commented, "You run just like my daughter." Again, I thought this was an interesting comment and not sure how to respond. so I said "How's that?" He was sweet.  He said,"You look strong. You have the same form"  I thanked him and told he looked strong too. M3: 7:02

I dont look at splits until after the race but I could feel like I was slowing up. Together we hit the 5k mark and I called out "21:30".  He asked how fast that was. I responded, just under 7. He said "Really?" He slowed a bit and I picked it up a little. 

As we turned onto the 3.5 plus mile stretch along the water, another guy cruised up and said, "Now the torture begins. Nothing but cement for a while." He was right about the cement. The course was all sidewalk from just past 3 to the turn around and back. He tried to say in the street, but I could hear his feet slipping over the sand that had collected in the shoulder. This made me wonder whether from a physics perspective, hard concrete with less spring than asphalt was faster than asphalt covered in sand. The guy popped back up on the curb. I shared, "I think it might be faster up here. I could hear you slipping." He kinda shrugged and pulled off ahead. M4: 6:51

Because there was a long stretch to view, I tried to count ladies. I could see two ahead in the distance moving well. Then out of nowhere another chick blew past me and then settled in a little ways ahead. Not close enough for me to run with her.  Her form was interesting and a little inefficient. I wondered if I look like that too because I know my right leg always kicks out to the side in race photos, while my left seems better behaved.  I wondered if the crazy stride meant she was working too hard. However, after watching the NYC marathon women's winner, I know you can never underestimate someone with funky form. I decided to stay on my sub-7 plan, observe, and not make any decisions until 4 to go.  M5: 6:54

Lovely hotspot-turned blister. 

I wondered if I could be in 4th. It is hard to tell with the winding streets and not starting at the line. But since this is an out and back, I would get my answer soon. Leaders were on their way back and within in the top 5 was the first woman. A minute or so later was the second.  That put me in 6th. It was here I started to notice the blister forming on the balls of my feet. Crap.  M6: 7:04

As we approached the 10k mark, I managed to reel in and over take one of the ladies ahead of us.  I didn't see any other women ahead that I didn't account for and that put me in 5th with work to do.  Half way: 45:30

I was happy as I still felt strong and in control. We went over a little bridge, hit the turn around where that first guy, who asked me if I normally go out at sub-7 saw me and gave me some encouragement which I returned. That was nice. The tight turn just tore up my feet and I knew I was in trouble. I passed the second place hand cycle guy and cheered him on. He reeled me back in and cruised next to me. I commented that hills must be tough. He said "Not really." I still think it looks hard to crank yourself up hill by hand. I have tried to ride a bike uphill and that was hard. As we passed the 7 mile mark he told me to try to catch the girl up ahead, the one with the crazy form. I told him I was going to try but it was too soon.  M7: 6:56

A trick I like to use to catch and pass a competitor just ahead of me is to focus on catching anyone I can see ahead of her.  In this case the woman in orange was about 30 seconds ahead but I told myself that I had time to reel her in. As we approached mile 8 I thought to myself "ok, 4 to go... If I want to negative split this I need to move!" I picked up, passing the chick ahead of me with authority. She cheered me on. I returned the encouragement. I focused on trying to gain ground on the woman in 3rd, but she was moving well.  It took me until about 8.5 miles to realize that 13 minus 8 is 5. Not 4. Oops. Lol! 

M: 6:51

I was working to close the gap, but I wasn't sure I could catch her. My pace felt strong but my burning feet were getting worse with each step. Any turn in the course was just tearing things up. I new I didn't have much straight away left, so now was my chance to make up some time. M9: 6:47

And then she looked back. Yes! She looked. This means if I can catch her I will most likely take her. Accept the hurt.  Run.  I tried.  My legs were starting to feel spent and I realized I never took that gel I carried and I had not even seen any sports drink yet on the course.  I took it and tried to convince myself that in 10 minutes I will have a second wind. She look back again and then she sped up and widened the gap. Crap.  M10: 6:55

I maintained the fastest pace I could sustain and reeled her in more than she pulled away. Then again, she looked back and widened the gap again. It felt like some unfortunate magnetic pull. I make up ground, she'd widen the gap back, then I would shrink it by more. I was reeling her in but she was making it really hard. M11: 6:49

We hit the residential streets and it was back to twists and turns, which just burned my feet. I couldn't get up on my toes like I wanted to. I tried to ignore the pain. I was still getting closer. M12: 6:53

One mile to go. And the worse weaving and turning was before us.  Sharp turns through the harbor, over cobblestones (come on!) and around street corners. I was slowing down on the turns. She was holding the gap. M13: 6:55

I kicked. She kicked. Where the heck is this finish line. I caught a guy he told me to catch her. Man I was trying. Jello legs. Blistered feet. I had nothing left to shift into. I tried. Last 0.10  0:41 (6:00 pace).

And then she was done... 5 seconds later I was too. With a negative split and a new PR. I never PR in Key West.  

Man, what a great race! I tried but I would be lying if I said I wasn't disappointed that I didn't get her. When I looked at the net time, she got me by a second! So close!  But I know I can't be too bummed. I ran my fastest race with a 35 second negative split. I had no real kick, but I didn't train to run this well.  I hope this means that with some focus, some half marathon specific training focus, that I may someday have a shot at breaking 1:30. 

Leaving the Keys

But for now I am thrilled with what I have accomplished.  A new PR and it wasn't even a goal race.  What a great day! 

Stats:
Time: 1:30:26 (6:54 pace)
Place 26th overall of 1904
Gender: 4th
Age Group: 1st

CJRRC Hangover 5k Run, Westfield, NJ. 1/1/14 (Higher Mileage Goal, and Running Orthotics Free)

And Let the Racing Begin! 

Last year I started the year off with a fantastic 5k at the Hangover Run in Westfield NJ.  The course is a good one for fast times with well placed inclines that show up when energy is highest and then turn into declines that carry you home when the race is coming to a close.

I am not in 5k shape. I have done no speed work in months. I did not race all of December, so I didn't sneak any in that way. I have been focused on building a solid base of higher mileage for bigger goals in the future.  I want to start the New Year ready to log the type of weeks that will allow me to run my best year to date.  I ended December with 326 miles for a 10.5 mile per day average that month.  I would like to hold that as long as possible this year.  I had also started ramping up the paces of some of my mid-week training runs since I am returning to the race courses and feel a little stale.  This made me feel beat up and exhausted. But that is ok sometimes.

Transitioning Out of Orthotics
One of the biggest changes I plan to make for 2014 is to finally free myself of my orthotics. It is going faster than expected, but I am still not feeling safe.  I got my first pair back when I was 15 years old. I needed them after repeated, recurrent injuries related to some bone alignment issues.  The final straw was ending up in a soft cast to help heal some seriously debilitating tendonitis.  I also had shin splints that would cause my shins to bruise badly from the inside out, as well as chronic and painful plantar fasciitis.  I was also a newer runner and not training nearly enough back then.  After an asjustment period, the orthotics helped me to run when I couldn't.  Since then it was a no-brainer for me to just wear them if I wanted to run as pain-free as possible.

My first pair lasted me 20 years! 20 freaking years and they were fully intact.  After my first years of ultras, my feet were hurting so bad that I decided to get a new pair made. I suspected that I was long over-due anyway.  Since then, I had two separate pairs, and both were no match for my high-ish mileage running.  I cracked both pairs in half.  Duct taped them back together so I could keep running, while I waited 3 weeks for new ones.  After the second time, I just couldn't help but think if I can run with orthotics that are taped together there is a really good chance these things are no longer doing as much for me as I think they are.  I suspected that my high mileage running has strengthened my feet so much that I could try to go without them.

Starting on December 19, I opened a new pair of Brooks Launch and decided to go for it Orthotic Free.  I actually intended to ween my way off.  But that was the first run in about 24 years where I was finally able to feel the soft cushy soles of my shoes. OMG. I had no idea this is what running shoes feel like for other people! No hard plastic between my feet and my support.  It was heaven.

I decided to stick to the treadmill at first, so that I could step off if I felt any pain. I went back to the orthotics for my long runs, but by 10 day I was doing my long runs without them as well.

Today's race would be my first orthotic-free race since I was 15 years old.  The only issue I had was I did not save the insole to my racing flats.  I did have a new pair so as much as I hated doing this, I took the new insoles and put them in the old racing flats, which only have 36 miles on them.

The Race
- Weather: 29, feels like 23 degrees. Winds 5 mph from W. Humidity 42%
- Clothing: Capri pants, calf sleeves, thin tech long sleeve, tech T-shirt over the top, thin fleece neck warmer (for neck or over ears), throw away gloves not thrown away.  Took Neck Warmer offer at mile 1.5 and wrapped it around arm.
- Shoes: Brooks T7 Racing Flats

I was pretty tired from two fast 10 mile training runs the two day prior to this race.  I am doing a few experiments with my running and knew I would end up at the starting line tired.  This was ok, every race can't be a goal race.

I am used to racing a lot. When I don't race weekly I start to feel out of practice.  I actually get very nervous about racing.  The idea of putting myself out there and risking failure can be stressful.  I feel like life is full of stressful situations and risks of failure, so if I can handle stressful events on purpose then I should be better prepared to manage the unplanned stressors.

I warmed up 2 miles, lined up towards the front, about one row back of a wide street with runner across the entire way.  I appreciated that just before we were ready to go a guy then stepped up and planted himself directly in front of me as if I would be holding him back. I wish I got his bib number so I could see if he beat me.  It is fine if he did.

The gun went off, and my legs remembered just what to do.  Up the first incline I started counting women.  4 were in front of me.  Around the first loop we completed the first mile. M1 - 6:12

I didn't feel like it was too fast, but at this point we are back at the first incline again, and doing it a second time took its toll on me.   I could also feel my left Plantar Fasciia feeing irritated and I wanted to pay attention to it.  A female passes me, and then a guy who starts coaching me.   He tells me to get back on their heels (but I don't want to do that)  Then passes me and then waves me up. (I don't respond)

Honestly, I do understand that people are trying to be helpful.  It is better than people being unkind, but it is interesting to me.  If you race enough this is bound to happen to you, the Mid-Race Coach. Now I may not mind as much IF this person had already finished, then ran back to me and offered some support and guidance.  But I always wonder what makes people who are running at the same exact pace as me, feel that it is there job to spontaneously start telling me what I should do.  Usually a male that does this, but not always.  I cant help but think that if I am a female and I am running just as fast as that guy, who is technically supposed to be genetically pre-determined to be faster than me, then possibly I should be the one coaching him. ;)

Although I was encouraged to speed up, I held my pace because that is what I felt was best for me at that point in the race.  At 1.2 miles, it was way too early to make a move. I was more interested in pacing myself in a way that allowed me to run a fast last mile than crash.  I could feel I was on that line and was happy holding my pace.  The guy pulled away, the ladies stayed in range and I continued onward.  

Before we hit mile 2, one of the ladies faded a bit and I passed her.  I pulled up to another and sat there.  My "new coach" stepped off the course and I not sure why.  I did not see him again. M2 6:40

This race has a fast finish built in.  I was feeling very tired at this point.  The 10 milers I have been doing in training had taken a toll on me.  But I wasn't ready to give up yet.   With about a half mile to go, I passed the girl who I was tailing. She did not challenge, but she also did not allow me to pull away.

And this is why (many) serious racers do not race with music.  I could hear her breath.  I knew she was close. I knew exactly where she was. She was sitting on me now. We were approaching the finish. And I knew exactly what she was setting herself up to do.  The Sit and Kick.  She was planning to blast past me at the finish.  [If I had on headphones, I would have missed all of that.  I do understand that there are many serious racers who do listen to music while racing.  This would a rare experience for me. I have listened to music at a few 24 hour races, but in short fast races, I want to know what is going on around me).]

The only defense to the Sit and Kick, is the Pre-Emptive Demoralizing Burst even if you can't hold it the whole way. If you break the spirit of the Sit and Kicker by making a move early, they won't kick and usually they let up. If you fade just a bit later, it is usually too late for them to kick to get you.  Unless this is for the OA win and the Sit and Kicker is just messing around, most people using the Sit and Kick strategy do so because they are tired and redlining as well.  Some people use it when they only want to run fast enough to win and the race is easy for them.  Most Sit and Kicker don't feel they have enough energy to race you all out to the finish (if so they would simply pass you with authority and see if you challenge). Instead they have to use a strategic plan to save themselves for a short surprise attack at the end.

Bear in mind, there is nothing wrong with this strategy.  I do it all the time.  When you are racing your hardest, sometimes you have to do everything you can to move up the leader board and strategic racing is still racing.  To break the Sit and Kicker,  burst early (but not so early that you fade and they Kick past).  Timing is key.  Put some distance between you and the Sitter.  If they don't give in, it will force them to shift gears early.  They already feel they cant hold a kick that long, so you just have to do everything to hold the kick until you break them or you finish.  But often they don't even bother to chase you down and let you have the position..  M3 6:24

Well, I somehow managed to reel in a social butterfly, a teenager, who was treated his 5k like it was his personal parade.  As he saw his friends he would wave and yell stuff.  He was having a lot of fun. At one point I said, "kick now and break 20" (hoping it would remind him he is in a race and I was behind him trying to hurry up.) He turned back to look at me which slowed his pace.  Since we were running a tangent, I was directly behind him.  His slow down, was just before the final turn and where I needed to execute my Pre-Emptive Burst to hold off my Sit and Kicker.

As I pick up my pace, I can hear her coming up on my shoulder.  Then I can see her in my peripheral.  A blur of green in the corner of my eye.  So I move out to pass the teenager and I KICK just as the Teen decides to extend his left arm out across my line of travel so that he could wave to his fans, almost knocking me in the face.  I bob and weave out of his way, and fully turn on whatever I can muster. I somehow still manage to hold her off through the shoot.  She was a very good Sit and Kicker and thanks to her, I ran my second fastest 5k ever! Last .1 - 0:39

Stats:
Time - 19:55 (6:25 pace)
Place - 25 OA of  786
Gender- 4th of 375
Age - 1st of 51

2013 Running Year in Review

2013 Year in Review: 3,456.8 mi in 9:36 pace. I estimate that this many miles equates to almost 100 lbs of snacks consumed since I didn't lose a pound. I completed two full years of streaking averaging 9.5 miles a day now since 12/28/2011. I wanted to beat my mileage from last year and I did so by 0.6 miles. Last year I ran 3456.2 but at a slower 10:00 average pace.

I finally broke 20:00 for the 5k (I need to find my fast twitch), I PR'd in most race distances I ran. My best race was most likely my 7:41 50 Mile run at Lake Waramaug. I had a good 6 hour run for 41.48 miles, a 4:03 50k at Caumsett and a 1:31 half. I got my ass kicked in Albany in -2 degrees and 40 mile winds, but I held it together at LBI running 18 miles in 2:12 in a 20 mile an hour head wind with 35 mile gust the whole point-to-point way. 

I learned a lot about depletion training.  Mostly that I need to learn a lot more.

I ran 9 miles up a mountain from abt 6400ft to over 10500ft elevation in NM with my husband Sidney to celebrate my 8 years of being cancer free anniversary.  He did not kill me when we got to the top. James Plant was there too. He did curse at me as he finished. 

I placed 7th at the National Championships at both the 50 km and the 50 Mile. I won a few ultras along the way and placed 3rd OA woman in the shorter race distance USATF-NJ Grand Prix year long road race series.

I wanted to focus on shorter ultras in 2013 because I got sick of puking in 2012. I believe I managed to not vomit all year long! Hopefully I have marinated and adapted enough from high mileage running to look into a return to longer races in the year to come.

I coached a lot of amazing people to their own PR's from all over the country, including a few different groups for good causes, like all my TNT runners, my Cancer to 5k group, and my Veteran's Running Group.

Alanna Garrison-Kast was even somehow able to make me get up before 5 am to meet her places for crazy long runs in the woods. Thank you for that. I don't think I fell down as much as I have done in the past.  But when I did, I made it count.

Now to do it all over again but hopefully a little better in 2014!

All my 41 race reports are linked here: http://shannon-creatingmomentum.blogspot.com/p/racing-pacing-and-training-runs.html

Coaching Gift Certificates Available.

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If you would like to purchase a Gift Certificate for Coaching Services, I am now offering limited services, listed below, to be purchased as a Gift for another.

Please send an email to shanmcginn@gmail.com to make a request and for further instructions.

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(1) Training Consultations - for the self-coached runner who write their own training plans but would like personalized professional feedback and guidance. After an assessment of their own training ideas, past log, and future goals is made, feedback and recommendations are made on a bi-monthly basis. Access to coaching advice and guidance as needed is available via email throughout each week as questions arise.  

(2) Personalized Full Length Training Plan -  After an assessment of past training history, current fitness level, and a discussion about realist goals, a personalized training plan will be written specifically for you. 
- Training Plans for Marathons and Ultramarathons will average 18-20 weeks in length, maximum.
-Marathon and Ultramarathon training plans may require you to have some base of training established prior to requesting a plan, depending upon your goal.
- Half marathons and shorter races will average 12-15 weeks in length, maximum. 
- The length of the training plan is determined at the coach's discretion, the amount of time until your race, the amount of mileage you are training at prior to requesting the plan. In some cases, coaches may be unable to write a training plan if there is insufficient time to create a safe and effective training plan to meet a runners goal. 
- From the start date of your plan, two (2) weeks of email follow up is included in order to address any necessary adjustments or to provide clarification about any issues related to training plan materials.  Questions are limited to those relevant to understanding the training plan. This service does not include Online Coaching. 
-  If more substantial guidance or coaching is required, Training Plan Consultations can per purchased one month at a time or Online Coaching can be provided for an entire training cycle. 
-  Please note, as a guide the ideal time to contact me for an assessment is 25 weeks prior to your goal marathon.  Allow more time for an ultras and less time for shorter races. 

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NCR Trail Marathon. Sparks, MD. 11/30/13

I love the NCR Trail Marathon. It is a fantastically fast marathon course that is a beautiful hybrid of Road and Trail.  If you can tolerate miles and miles of relatively quiet, relatively spectator free Rail Trail of hard packed non-technical dirt through the woods with not much deviation of terrain, you can shine!

Course/Race Review:
The course is ideal for fast times because you start with a rapid drop in elevation as you leave Sparks Elementary School for just over a mile until you reach the start of the Rail Trail.  By mile 2 you are already on your way out to the turn around at 13.5 miles.  The way out includes an almost imperceptible incline of 1% which on fresh legs does not impact pace.  By mile 9, the "steepest" incline of the rail trail occurs, still almost visually unnoticeable, but it always is reflected in my pace as well as my mental dialogue. It is at this point, when I tend to start focusing too much on questioning whether I can hold my pace because suddenly easy miles start to feel a little harder.  When things start to get "harder" in a marathon at MILE 9, that can be an ominous sign for me. However, it is not a bad sign if you know your terrain and even a 1% change can be felt.  When suddenly an incline increases just slightly for a significant duration, things should feel slightly harder.  That makes sense, so I need to remind myself to not worry and proceed at an even effort.

Once you hit the turn around that imperceptible incline on the way out turns into a very welcomed gift of a decline on the way back.  After the half way mark of a marathon, any gifts are welcomed.  With 9-13 being the "steepest" up (yet still barely noticeable), they then offer a mental and physical boost on the way back, encouraging a brisker pace from 13-18 when you meet the first little incline on the way back.  The course levels out and rolls a teeny bit between 18-22 (again only perceptible if you are paying attention to this).  However, it is good to know that the course is no longer as steeply declining because a fade in pacing could be interpreted as the wall creeping up, when it really is not.  It is just the course.

Just past 24 you exit the rail trail and return back to the school on rolling uphills.  The hill at the 25 mile mark is the steepest and cruelest of the hills. It is a bona fide hill.  Get over that and it gets better, but still hilly. Each year, I pass many reduced to a walk here.  I don't walk it since it is so close to the finish that I am motivated to suck it up and push through.  Also it helps that I know we get a downhill right after the apex for recovery of both heart rate and pace.  That down hills assists with my ability to tolerate the final rollers and climbing back up to the school.

I just love everything about this race.  The only negative is the cold weather.  The staging area is inside the school gym where it is warm and real bathrooms are available.  There is a post race buffet of food, including Vegetarian, Dairy Free Winter vegetable soup, bagels, fruit, cookies, coffee hot chocolate, etc. The swag you get is alway special and well done, some years better than others.  One year I received a cooler bag with a ton of zippered and mesh pockets that is big enough to store everything I need for an ultra run of any length, yet small enough to be carried with with a shoulder strap.  It was the best swap I ever got at race and I have used it for 4 years now.  In other years, they gave all runners jackets and vests, winter hats, etc...  This year we received a long sleeve technical running shirt.

I have to say that I am so impressed with the race because prices are still relatively low in comparison to other marathons.  I believed I paid $85.

My Race:
As I have been noting here on my blog, after Tussey 50 mile, my body needed a break. I have been running lower mileage but I still logged over 3100 miles so far this year so far, even with a month of "rest."

I wanted to use this race as a "check in" race to see where I stand at the start of my new training cycle for Spring racing.   Two weeks ago I ran a 60k with my guys but I used that truly as a long run, running to the 20 mile mark around 8 minute pace, then adding walk breaks allowing me to reach the 26.2 mile mark at about 3:40.  I had hoped to be able to run faster that 3:40 today and would have been very happy with 3:30 or under.  But to be completely honest, I wasn't sure I could break 3:40 today.

Last year I surprised myself with a 3:16 here, my second fastest marathon.  However, my mileage over the month before was higher last year, I ran a faster Ashenfelter 8k last year, and I was also several pounds lighter.  Right now I am the heaviest I have been all year at 118, but my body fat is on the lower side but could be better.  My best racing happens when I am 114 and lean.  I was 114 at the start of this race last year, so I knew there was no way I was running a PR today.  Going into this my plan was to take the first mile fast, and then settle in to 7:30's and hold them for as long as possible. If I had a great day in me, I wanted to be set up for it to happen.  If not, then the fade would be ok too.

I tend to run fast at the NCR also because the weather is often ideal for me.  Each year it has been hight 30's to mid-40's.  There can be wind, but the out and back helps mitigate that usually.  This race is always the Sat after Thanksgiving, so this year being a late Thanksgiving brought us colder weather.

This morning it was 25 at the start, but wind was mild to non-existant.  Sub-freezing is a bit rough for me.  It took me 4 miles before I could feel my toes.  My fingers were not happy.  My first mile was 6:52, which at this race is a slow start for me at this race.  I felt a very thin layer of ice on the roadway that made things a little slick. I was careful in the down hills to not slip.  

Once on to the trail, my pace settled right to 7:28 for M2.  I wanted to hang around 7:30's but I really did not like how "hard" 7:28 felt.  I felt stiff and cold and running felt difficult already and I was only at mile 2.  

Already I was concerned that this was going to be a really hard day.  But again, with a low mileage month, a month of feeling not my best, a month of gaining weight back, a sluggish, slower pace marathon is to be expected.  At this point, I just hoped to be able to run the whole thing! :) 

By mile 3, the field has spread out and things got quiet... and that is when the music in my head started.  http://www.youtube.com/watch?v=RBumgq5yVrA  And for the next many many many miles things felt amazing.  Easy.  Peaceful.  I imagined all the weight on my shoulders being tossed away.  I felt light on feet.  I was flowing.  My pace settled around 7:35 - 7:45 and I cruised mindlessly to the music in my mind without stress, worry, or concern.  It was beautiful.  This is why I run. 

At mile 3 mile Garmin battery indicated it was low and would die soon.  It remained for some time,  but it would drop the signal and soon the data was meaningless.  I kept splitting at mile markers anyway figuring the running time should be correct even if the mileage was off.  But I wasn't too accurate with mile markers so that was off too. I just didn't care.

At 8 miles, I took my first gel which I pin to my waist band.  I had a second gel in the back zippered lower-back pocket of my capris.  I wanted to save that for 18.  I took in Gatorade at every stop except for one.  I deviated because I saw Christian, who ran about 35 miles of Tussey 50 miler with me last month, and I wanted to say Hi!  He was handing out water so I attempted to grab a water from him rather than grab a gatorade from the other side.

At 9.5, my pace started to fade to 7:50-8:00 but I wasn't too worried.  I felt more confident now than I did at 3 miles and I was just looking forward to the turn around.  Finally I reach the relay transition zone and I passed the clock which could be 13 or 13.1, I have no idea, but it said 1:38.  My watch had stopped registering distance.  I knew last year I was at 1:35:30 here.

As soon as I hit the turn around, I got such a mental boost.  My pace dropped and I felt even stronger than I did just miles before.  I was back down to 7:30 or under and I was really happy with this as a great start to a new training cycle.  I knew my pace was a product of the decline and hoped I was feeling this good at 20.

As I approached mile 18, I decided to take that gel. My fingers, still in my throw away cotton gloves never warmed up.  I could not feel anything and I did not want to take them off.  I reach back to the zipper pocket.  I never used this before to store gels during a race.  I usually put my keys there.  I pulled on the zipper and then tried to extract the gel from the tiny pouch pocket.  After a minute of complete and utter frustration and a complete inability to get that stupid little packet of sugar out of it's prison behind my back, I completely gave up... and that is when the music stopped.  Ugh!  and LOL at the same time.  I could have been very upset by this, but this was not a goal race and I knew I was going to finish in a time I was happy with, gel or not.  I still felt energetic so it was not big deal.  I have also run 20 mile training runs at slow paces on 0 fuel or water so I knew I could run slowly even with nothing if I had too.

However, my mile 21, I felt that I was crashing and my paces was falling off.  I started to feel heavy and sluggish.  I thought about how I have probably lost tons of mitochondria in the last month so running out of steam makes sense.  I was still splitting my watch and saw an 8:15, but I am not sure how accurate that was because sometimes I would miss mile markers or think I missed them and then split things at the wrong time.

At 22, I decided to try to get that gel out one more time.  It was now that I realized that when I zippered the pocket open earlier, I had actually zippered it closed (and I had been running the whole time with the pocket open).  When I closed it, I could not pop the gel out and because my fingers were so numb I couldn't figure out what was going on back there.  But I did get it out at 22 mile and it helped to take it.

With 4 miles to go, I was now in survival mode.  I looked forward to the hills just for a change and wondered if this year I would be reduced to a walk on them.  However, that wasn't the case.  I felt stronger on the hills than I did on the trail.  I believe the gel helped.

I had a nice strong finish and came in at 3:24!

I am very pleased with this experience.  I have a lot of work to do, but not as much as I thought.  Today Spring Training Starts and my baseline has me at a 3:24 for 26.2   That is not a bad place to be :)

Stats:
Time: 3:24:50
OA place: 59
Female: 9th 
Age Group 2nd

Guest Blogger: Kimberly Knapp Schwartz, "My Marathon Cherry Has Been Popped!!!!! Marine Corps Marathon, 10/27/13 "

I would like to introduce Kimberly Knapp Schwartz, a Team In Training (TNT) running I got the

pleasure of meeting and training with for her first marathon ever!  Kim is a great example of what can happen when runners commit to our TNT training runs and show up ready to hear the advice and guidance offered as part of their perk of raising a few thousand dollars for Cancer Research.   

Many runners I train with tend to run their long run training too fast, at least at the start of them. Bonking is common and often distressful.  It is also part of the learning process.  Kim is a great example of what someone can do when they focus on slowing things down early and learn how to negative split a long run.  Early on, when long runs hit around the 15 mile mark, Kim had a little trouble holding her pace for the entire way.  We worked on slowing down the pace early and getting faster each mile.  

For each of her 18-22 mile long runs, Kim demonstrated the fine art of discipline and self-control, starting runs easy at 10:30 and slowly chipping away at the pace until the entire run averaged just about 10:00, with our final mile breaking 9:00 and our final tenth's breaking 8:00.  Very few people I train for their very first marathon are able to negative split their long runs like she did.  It takes confidence and patience and an understanding of how to fuel herself well.  Once she figured all that out, I had high hopes that she was going to have a fantastic first marathon ever!.

Here is Kim's Report about her first marathon!

My alarm goes off at 3:40 am and I bounce out of bed.  The day is here, holy shit… the day is here! It’s finally my day, my day to become a Marathoner. I’ve put in all the work and am so excited but also beyond nervous.  For the past 2 days I’ve been in DC and haven’t been able to contain my nerves.  I think I’ve been driving my roommate “coach sue” nuts :) .

   

You see back in May I signed up with TNT (team in training) and now its race day.  I’ve always wanted to run a marathon and decided to do it in memory of my dad that lost his battle with Leukemia 21 years ago.  I was able to raise almost $4,000 to help find a cure.  My three kids, husband, mom, step dad and mother in law all traveled to DC to cheer me on.  I knew this would be an emotional journey, but I had no idea how emotional it really would be.   

Ok so back to 10/27/13, I take the metro to the staging area with my NJ TNT teammates; we have almost 2.5 hours to wait around.  I take some pictures with Marines, bullshit with the girls and do everything I can to NOT think about the race.  Now it’s 7am and Holly, Jessica and I decide it’s time to use the port-a-potties and get in a massive line.  We feel as if we are barely moving, time keeps slipping by and we are all getting pretty nervous.  The sun has finally come up and we see swarms of people heading to the start… oh no, I have to pee and we still have people in line before us.  We see Marines parachuting in with an enormous 7,800 sq foot American flag we know the National Anthem must be playing but are too far from the start line to even hear it.  Finally we get to the potties, and now it is time to all out sprint to the start!!! We have to meet Margo (our TNT staff person) at the start to get all our “race day crap”.  We left it at the staging area, not expecting to be in the port-a-potty line forever.  I shed my throw away sweats and am now fumbling to get my watch started and my handheld fluids together.  I quick take a gel and wash it down with some swigs of Gatorade.  

Seconds later, the Howitzer goes off, it’s go time… the crowd starts moving and soon enough I cross the start line.  Holly and I are near each other, and now plan to run together till one of us feels stronger or can’t hold pace.  I know she is hoping for a 4 hour finish time. I secretly am too, but had full intentions to run with the 4:15 pacer.  I have no clue where the pacers are, so this is a perfect plan for me.  Coach Shannon and I had discussed not to start out to fast.  I was very conscious of paying attention to my Garmin in the first few miles to get a feel for the race.  Around mile 4 I felt a heavy strain in my left calf, and just hoped it didn’t get any worse.  The crowd support was amazing and before I knew it I was at the 10k mark.  My mantra was “it’s just a long training run” and I kept repeating this in my head.  At this point I’m feeling good, really loving the run & soaking up the entire atmosphere.  But I know I have so much ahead of me, I see the faster runners now, since miles 6-9 are an out and back.  At the 7.5 mile mark we turn and it gets rather crowded, I feel my pace slowing, but there is nowhere to go.  I take a gel, drink my Gatorade and start to settle back into a good pace.  I know I’ll be seeing my family soon.  We mapped out the spots they would be and my husband will have another handheld with Gatorade for me.  There they are, I spot them around mile 10, and I see my step-dad first with the giant foam TNT hand I gave them.  Then I see my mom and hear her yelling “Go Kimmy” and we lock eyes, her eyes are filled with pure pride and I understand that look so well.  I start to get really emotional but am able to hold it in.  I give my three littlest fans high fives. Mike starts to run with me, he tells me I’m doing great, gives me my Gatorade and a quick kiss.  I give him my right arm warmer.  I am petrified to take my left one off, I’m certain while taking it off I’ll screw up my watch.  So I just roll it down. I know I should see them again around mile 17.  WOW, that was amazing to see the pride in all of their faces even if it was just for a few seconds.   

Ok back to running now I’m headed into Hains Point (miles 12-15).  I know Coach Sue (TNT coach) is stationed here.  We see her she asks how Holly & I are doing.  We both say we’re feeling good and she gives us encouragement and sends us on our way.  It’s a park with almost no crowd support, but as I enter I see signs lined up with photos and KIA dates of recent fallen Marines.    I read as many as I could, the tears were flowing down my face and I realized I was having trouble catching my breath.  This was gut wrenching, at this moment I thought so much about my brother that had served and my brother-in-law who is currently serving.  I have the utmost respect for the men and women who serve our country.  I remember thinking I need to get my head back into the race.  I see the Half Marathon mark coming up and my time is 2:01:10. Ok, this is good but not sure I can hold this pace.  I give Holly encouragement, saying “we got this” it’s only a Half Marathon left.  My legs feel good other than this strain in my left calf but it hasn’t gotten much worse.  I’ve been taking in lots of fluids and every 4-5 miles I’ve been having a gel or beans.  Mile 14 seemed to be my toughest mile; I needed some crowd support or something to get me going.  We were coming up on an aide station, hmmm… what do they have here on sticks??? I see Marines handing out tongue depressors with something … ah, Vaseline.  No thanks, I was all body glided up and feeling good.  I heard one guy actually ask the Marine where I put this.  Really dude, if you have to ask maybe you don’t need it because if you took one look around it was pretty obvious where the boys were putting it :).  This was exactly the little chuckle I needed right now to get me out of a fog.

   

I’m happy to be out of Hains Point and heading towards the National Mall now.  Mile 17 approaches and I spot my family again, this time the kids are jumping up and down with their “mom rocks” shirts on and “go mommy” signs.  I give them all thumbs up; grab more Gatorade from the hubby an extra gel and a rice krispie bar for a little later.  I know I’ll see them again at mile 22.  Wow I can hear the roars of the crowd as I enter the National Mall, I feel exhilarated! I’m not letting my calf bother me at all, I’m running strong.  I have my name written on my arms with a sharpie and on my TNT singlet, tons of people are yelling “GO KIM” and “GO TEAM” I love it, it propels me forward. I yell out thank you and give thumbs up! Holly and I are now running with another TNT participant Danielle.  

Around mile 19, I notice Holly is starting to slow down, soon she says go ahead and it’s just Danielle and I. I’m concerned for Holly, not sure what is wrong and I hope she’s ok but I feel strong and need to go ahead.  Mile 20 hits and we head over a one mile bridge.  No crowd support, it’s a long mile and ends up being one of my slowest at 9:40. I turn my phone on to get some tunes and hope it inspires me to move faster.  I’m trying to do math and since my Garmin is off by .3 miles and I’m in the middle of running a marathon it’s making it a tad more difficult to figure anything out! Finally we’re over the bridge and into the crowds of Crystal City with only 5.2 miles to go.  Danielle falls behind and I pick up the pace. I am feeding off the crowds, this is where I see my favorite sign of the race “Run now, poop later and never trust a fart” ha-ha, love it!! And the chick was wearing a whoopee cushion costume.  I was laughing out loud.  I’m at mile 22 now and looking around for my family, I know they will be here this was the plan.  I end up not seeing them.  (I later find out I was moving too fast and they were afraid they’d miss me at the finish if they went to this stop) Oh well, I eat the rice krispie bar and keep moving.  I run past the beer stop I heard people talk about at mile 23, not really what my body needs right now.  Excited to see a fluid stop ahead I get to the side and am sadly disappointed when I realize it’s a cup of Dunkin Donuts munchkins.  Believe me when I say I wasn’t the only one around pissed that it wasn’t water.  UGH, no thanks even if it is a hot Marine trying to hand it to me :).    

I hit mile 24 and can’t believe I have only 2.2 miles left and I’m done.  I’ve been on top of my fluids and gels this entire time and haven’t hit the wall.  The night before the race I read a post on how not to hit the wall.  Honestly it had never dawned on me that I could run a marathon and NOT hit the wall.  I thought it was inevitable and just a matter of time till you did.  You always hear about THE WALL… the freakin WALL. Obviously if I had talked to any of the TNT coaches about this I’m sure they would have set me straight but I never did.  I wanted to get a last bit of calories in, but couldn’t stomach another gel so I grab a handful of gummy bears from a stranger cheering us on.  These seemed to do the trick.  

Almost to mile 25 and I felt a cracking sensation in my right ankle.  Hard to explain what it felt like, but I knew it hurt like hell and was not a feeling I’d ever had before.  I wasn’t sure what to do, but knew I was going to keep moving as long as it let me.  Halfway through mile 25 and I was numb to the pain and I knew it was go time, if I had anything left I had to move it now, still thinking I could be under a 4:10 finish (you will soon learn I’m real shitty at math especially at this point in a marathon).  I’m shocked to see so many people stopping to walk at this point in the race; really the end is basically in site!! This is how I trained to finish strong.  

I hit mile 26 and the finish line is in site at the Iwo Jima Memorial.   This .2 miles is straight uphill and the crowd is roaring.  I hear the Katy Perry song, Roar being played on the sound system and find it very fitting.  I muster up all the strength I can and start weaving in and out of people up this hill.  I realize my family is in this crowd somewhere but I am in such a zone, I have my head down and I see many Marine boots lining the hill, cheering us on.  I look up and know I’m seconds away from realizing my dream and at that moment I run as fast as I possibly can over the finish line with my hands in the air.  I remember to stop my watch.  

My eyes flood with tears, pure tears of joy that I can’t hold back nor do I want to. I’m overcome with so much emotion I think about my dad and how much I miss him. I am so proud of myself and at this moment I know without hesitation I’m hooked.  This was one of the best days of my life!! I shake every hand of a large line of Marines until the last one placed my medal around my neck and salutes me.  I tell every single one of them thank you for their service.  At this point I realize I don’t even know my finishing time, I look at my watch and it reads 4:04:28!!!!!!  I told you my math was off :) Official time was 4:04:21.  I go to the Iwo Jima Memorial and have my finisher picture taken.  I then quick call Mike to see where he is, he says I just got a text alert you crossed the finish line already, I never even saw you finish.  Oops, sorry babe!  Him and my mom were on the hill, but just hadn’t seen me come up it.  Mike, mom and I meet up at the TNT tent and once again all I see is pride in their eyes.  We then head to see the rest of the family just outside the finisher area.  What a sweet reunion it was all the kids were excited to see my medal and gave me lots of hugs and kisses!!  

This race was about so much more than just running a marathon.  To me it was a journey that my dad and I took together.  Although he wasn’t with me physically his spirit was absolutely with me every second of the race.  I thought of him and all the other names I wore on my singlet that day throughout the entire race.   

I am so grateful for the amazing coaching I received from Coach Sue and Coach Shannon with TNT.  I was typically paired up with Shannon on my long runs and we clicked.  She taught me so much about hydration, nutrition, pacing, etc. all the ingredients to make up a great race.  Without her amazing support I wouldn’t have had such a successful first marathon.  I can’t thank her enough for being part of my journey.  I look forward to working with Shannon again and her coaching me to a sub 4!!!! 

STATS: 

Division 347,  Gender 1554,  Overall 5773 

Official Finishing Time 4:04:21   

Garmin Showed 4:04:28 (I was late to turn it off), 26.52 miles 

M1 – 9:22 

M2 – 9:24 

M3 – 9:10 

M4 – 8:30 

M5 – 9:10 

M6 – 8:39 

M7 – 9:15 

M8 – 9:12 

M9 – 9:05 

M10 – 8:45 

M11 – 8:55 

M12 – 9:03 

M13 – 9:07 

M14 – 9:32 

M15 – 9:08 

M16 – 9:18 

M17 – 9:42 

M18 – 9:45 

M19 – 9:23 

M20 – 9:40 

M21 – 9:14 

M22 – 9:23 

M23 – 9:14 

M24 – 9:29 

M25 – 9:30 

M26 – 9:02 

M27 – 8:40 

Finish Time
Finish Net	4:04:21
Finish Gun	4:08:54
Location	Net Time	Clock Time	Time of Day	Pace	Pace Between
5K	29:07	33:40	8:33:44	9:21 /mi
					8:58 /mi
10K	57:00	1:01:33	9:01:38	9:10 /mi
					9:33 /mi
15K	1:26:42	1:31:15	9:31:19	9:18 /mi
					9:05 /mi
20K	1:54:57	1:59:30	9:59:34	9:14 /mi
					9:06 /mi
Half	2:01:10	2:05:43	10:05:47	9:14 /mi
					9:23 /mi
25K	2:23:56	2:28:29	10:28:34	9:16 /mi
					9:17 /mi
30K	2:52:49	2:57:22	10:57:27	9:16 /mi
					9:31 /mi
35K	3:22:26	3:26:59	11:27:03	9:18 /mi
					9:34 /mi
40K	3:52:12	3:56:45	11:56:49	9:20 /mi
					8:54 /mi
Finish	4:04:21	4:08:54	12:08:58	9:19 /mi