Showing posts with label erie marathon. Show all posts
Showing posts with label erie marathon. Show all posts

21 September 2013

2013 erie marathon at presque isle - race report

with all my hopes for a boston qualifying time pinned (literally) on this past weekend's marathon in erie, pennsylvania, i set out to put together what would was intended to be my best 42.195km run ever.

pre-race
being my first ever 'destination' race, i was up and at 'em early on saturday morning making the 4.5 hour drive across the u.s. border to presque isle state park - site of the race expo and start/finish line.  after a short pause in st. catherines to stretch my legs and fit in an easy 4km jog, i crossed the peace bridge into the united states.  

the border control guard was a riot.  in response to his question about my reason for entering the country, i told him that i was racing in a marathon - to which he quickly said "how many miles is that?".  telling him 26, he continued to quiz me about how many times a week i'd run as well as the average distances.  after about 4 minutes of running-related banter, he simply said "wow patrick, you are the man.  go have a great race!" - and sent me on my merry way.

the race expo at presque isle state park's rotary pavilion was well staffed and easy to navigate - mostly because it was pretty spartan.  about 10 windows for race kit pick-up (no ID required) meant that you had your bag in hand within 30 seconds of arrival and then it was time to peruse the five or so vendor tents that were set up.  even though there wasn't much to see, i have to say that i was impressed with the goodies that came with race registration.

yes, you even get socks!

after checking into the "America's Best Value Inn" (courtesy of priceline.com) i met up with stan and his family for supper at the local Eat'n Park.  this was a great find, as i'd never stopped into one before and they have this crazy all-you-can-eat soup & salad bar for something like $2.25.  my spaghetti meal (can you say carbo load?) and unlimited soup/salad came to just over $9.00 USD.  unreal.

bedtime came early, around 8pm.  settled into my nicely 70s-decor room and faded off to la-la land.

race day
between the early morning race start (scheduled for 7:00 am - i arrived at the park at about 5:45 am) and the tree-canopied drive in the park, it was about as a dark as could be.  even after being directed by volunteers to the appropriate parking lot and space, i could barely make out the directions to the start area.

the lineups for the park washrooms and porta-potties was unreal.  i started out waiting for the men's washroom in one of the park buildings, but after a 25 min. wait and only advancing about six feet forward, i decided to take my chances by wandering towards the start area where more porta-potties were situated.  the wait there didn't turn out to be much better, but i knew that i needed to clear my system before getting into the race so i waited - for a grand total of 50 min. in line.  i got into the starting chute just as the Star Spangled Banner was wrapping up, so had about 3 min. to spare.

while warming up in the crowd awaiting the starter's horn, i heard "patrick?  patrick voo?"  odd given that i was about 400km from home in a different country.

it turned out to be patrick connor, a fellow that i'd met twice before at the mississauga marathon (2012, 2013).  in 2012 we were the only two "patricks" in the marathon field and we finished within a second of one another.  crazy small world it is.

as the race started, we moved from a pavilion area onto the path out toward the main road - this meant bottlenecking.  while i did want to start out conservatively, this was a shuffle pace (foreshadowing, folks).  it took about 800m to clear the congestion and find a lane with some other runners aiming to go at about 4:30/km.

i'd promised my coach, rick ball, that i would stick to the plan and the pace band that he'd provided for me.  and for the first half of the race, that's exactly how things went.  i was to cross 10k in 45:00 - i did so in 45:11 (not bad considering the time i lost during the first km).  running the tangents and meeting only two slight incline portions along the route, i hit the halfway mark at gun time 1:35:47, at which point stan (who'd been waiting there since the 7:30 am half marathon start) joined to help pace me through to the end.

the second half started out ok - stan indicated that things looked and sounded good, since my breathing was not laboured and we were able to keep to the 4:30ish pace.  it was at about 27km that the wheels started to come off.

it began as a slight decline in pace.  i expected that there would be tough points along the way, so this was not a surprise.  i tried to power through it, but it was what came next that really was the body blow.

i experienced tightness in my core that was reminiscent of the strange diaphragm spasms that i had at the end of the beaches jazz run. it was increasingly difficult to breathe, and as a result i had to slow my pace down until finally stan stopped me so that we could do an upper torso stretch.  when it was possible to breathe clearly again, we started back out trying to reclaim the pace, if not the lost time - but this was short-lived, as after every 800m or so i felt the full onslaught of this constriction again.  

time began slipping away, and when i finally realized that this was not going to end well, i urged stan to run on as he was hoping to get back to toronto that afternoon to compete in the league championship game with his soccer team (what an athlete!). 

this left me to meander my way through the rest of the race - meander being the operative word, as my hamstrings and calves started to spasm because of the lack of oxygen getting to them during my spurts of running.  eventually the running became staggered sections of shuffling (at about a 7:00-7:20/km pace).  however, along the way i did make some new friends - others who i stopped to encourage (and was encouraged by) as muscle spasms made for stretching and walking breaks.  

the 26 mile marker was a welcome sign, and when the final turn was made and the finish line was in sight, i mustered up enough pride to start turning the legs over so that the final leg photographs would be of me at least simulating a running cadence.  


i hung out a bit to take advantage of the chocolate milk, fresh subs, water and cookies.  while munching down i paused to cheer on various other finishers in both the half and full marathons as they came down the finishing chute - all this while still in stunned confusion as to what had just happened to me on the same course.

after a quick change of clothes, i decided that there was no reason to hang out around erie much longer than i needed to and so headed back down the interstate toward niagara falls.  the trek home was long enough for me to drift across geographical and mental states ... i wafted from 'maybe it's time to call it a running career' to 'just take your break until next spring' to 'i hope that boston's sold out anyway'.  stan also texted me with words of encouragement, indicating that he and his wife wondered if i wasn't dealing with exercise-induced bronchoconstriction.  

by the time that i rolled into my driveway i'd settled on the fact that much like one of my running heroes, yuki kawauchi, i would race again.  soon.  

(incidentally, also like yuki, i shaved my head the next day in shame because i felt that i'd let down my coach and running partners)

and with that, i registered the next day for the hamilton marathon.  with seven weeks between races, it will be the shortest break i will have taken between marathon attempts.  it's a race that a i ran last year and quite enjoyed, for the company if not for the result.  but with a steely determination, i am focused on conquering the mountain and coming away with a new personal record. 

so it is that i will leave behind my worst 'serious' race to date.  my only real solace (besides the fact that i managed to not claim this world record) is that in less than two months i will once again try to best this grueling contest.

bet against me if you will.
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05 September 2013

insane in the membrane

it's a little over a week until the erie marathon, which is my next race and another (hopefully successful this time!) attempt at attaining a boston qualification time.  while i was bummed that the boston athletic association decided to open up it's registration for the 2014 boston marathon a full week before my race day in erie, i'm hopeful that given the fact that they also upped the number of total possible entrants to 36000 that perhaps i might still have a shot at registering.

but let's not put the cart before the horse.

(i guess that that makes me the horse)

so with boston still in my sights, i'm going to do everything within my power to nab that qualifying time - which for my age group is 3:15:00 or better.  \

and that means that it's taper time.



if you've tried following a training program in preparation for a race, you know about taper madness.  whether you've just heard about it or experienced it yourself, it's more than running lore.  it's a pseudo-scientific affliction that can cause genuine anxiety, irritability and even irrational behaviour.

i've pointed to this article before, but it's worth flagging again as providing a great description of just what constitutes taper madness: http://blog.runnerslounge.com/2008/09/symptoms-and-tr.html

i don't quite become a germaphobe, but i'll tell you what does happen to me:  i become obsessed with performance deterioration.  


i worry that i'm not running enough times during the weeks leading up to the race.

i become convinced that on the days that i do run i'm not putting in enough kilometres.

i dwell on the fact that i should be running faster and faster each time out.

i fixate on the expanding bulge on my waistline because i'm eating the same but not exercising as much.

and all of this makes me believe that i'm setting myself up to run slower than i ever have before ... when i simply know that that's not the case.  all of these things which i believe to be detrimental during the taper time are in fact critical to optimal performance on race day.


running less means that my body is restoring itself from the preceding weeks of hard workouts, and adapting/supercompensating to a new level of fitness.
maintaining my speed now is key to muscle memory and avoiding injury.

the inevitable weight gained will become the fuel that i will need to burn over 42.195 kilometres.

since we're rounding the corner into the fall racing season, i must not be the only one who's having to endure the tapering process.  what about you?  what bugs you about tapering, if anything?
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30 August 2013

skechers gorun 2 - road review

i did a 'first feel' review of the skechers gorun 2 a while back, and while my initial impressions were that skechers had a solid pair of shoes on the market my opinion was definitely limited in scope and experience. thanks to an online sale from The Shoe Company, i decided to pick up a pair and give them a real go(run). 

am i ever glad that i did.

this second generation design from skechers intended to promote a more mid-foot (read biomechanically efficient) stride pattern has garnered just about universally positive reviews.  and even though all of the other shoes that are part of my running rotation now are zero-drop (no differential in sole height from heel to toe), i had wanted to test out this 4mm drop shoe for marathon race-day because it could potentially help with the late-stage muscle fatigue that accompanies constant running on the balls of my feet.

i've now logged three runs in the gorun 2 - two easy runs of 10k and one tempo 10k run (which produced a PB for that distance).  these shoes make me completely unaware of the work that i'm putting my feet through - which is fantastic.  check out the video review below:



they will definitely be my kicks of choice on sept. 15 at the erie marathon, where i (once again) hope to finally attain a boston qualifying time.

given my experience with the skechers performance division so far, i've got to say that these guys know first hand what its like to rewrite (their) history.  
remember this lawsuit-worthy footwear?

haters beware!  skechers has moved from the detention room to the dean's list.  the gorun 2 is definitely worth of a five (out of five) footprint rating.



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22 August 2013

the inevitable bad workout

i read on dailymile the other day that my friend stan chose (wisely) to bail out of a planned 32k training run at 24.3k.  he attributes it to soreness having raced/paced a 30k on the weekend, plus anticipating a half-marathon this coming sunday.  i read that post with admiration and respect, because i'm not sure that i'd have the wits or courage to call off a planned training run. 

and as it turns out, i didn't.

this morning my coach had on the schedule a 10k tempo run at 4:15/km or faster.  i'd managed to produce a 4:16/km effort for the same run last week, and that was on the heels of an exhausting 9 days working at the Rogers Cup - so i felt like after a comparatively easy week that this should be more than manageable.

however, a couple of factors managed to complicate things.

first, i ran my longest training run of this cycle this past sunday - 39k.

second, it was humid like crazy today, and factoring that in the temperature at 6:30am this morning felt like 26° celsius.  

i went to bed last night thinking "if it's raining in the morning, i'll take an extra day's rest and run on friday instead."  the weather gurus have forecasted friday to be a cooler, much less humid day.

but it wasn't raining when i got up.

so, being the stubborn, 'if i'm supposed to run i'm gonna run' kind of guy that i am, i hit the road with a 4:15/km 10k tempo run in view.

what i got was 10k in 44:38 (4:28/km pace), and sweat-soaked everything.

i'd call that a bad workout.  and with under four weeks until my next race, it's a little deflating.

still, everything that i've read is that just about everyone experiences at least one or two bad workouts in a training cycle, elites included.  the difference between 'joe casual runner' and 'addis ababa joe' is how you well you can put the lacklustre performance behind you and get back on track (without injuring yourself).


i don't plan on doing anything crazy like trying to jam in an extra tempo run this weekend. i'm not dripping that much machismo that i have to prove myself before this week's out.  i will trust my coach, stick with the plan, and believe that this one workout will not define me or my performance on race day.  i know that i've put in many strong workouts during this cycle - pushing myself to go at faster paces than i'd ever trained at before - and that my (short) racing history tells me that i tend to be able to capitalize on a proper taper to produce actual race paces that top my training paces.

bad is bad - but it doesn't mean that i'm in a bad place.  


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28 July 2013

the beaches jazzfest 20k tune up run - race report

i'll call this a race report even though it's marketed as a 'tune-up run' for the scotiabank toronto waterfront marathon.  the beaches jazz run comes in a variety of distances - 20k, 10k and 5k, and i registered for the 20k as a tempo run/test-the-waters distance to see just how ready i am to hit a BQ come september in erie, pennsylvania.

pre-race
i tried to treat this like any other race, although it falls smack-dab in the middle of a normal-ish training week.  from stocking up on the appropriate gels, to drinking everyone's favourite refreshment all week - beet juice - to hitting the hay at 8:30pm on saturday night to ensure a decent 4:20am wake up, i tried to leave no pre-race stone unturned.

the one thing that may well have tripped me up in terms of my race-week preparation is that my coach had prescribed a mini-taper approach to the runs leading up to sunday.  my thursday tempo run i actually ran faster than required, and i may have overcooked my system a bit even though it didn't feel like too much.  more on this a bit later ...

race day
the plan was to trek down to my buddy stan's place and park in his driveway, as it's about 1km from his house to the start line.  we met up at around 6:30am (after he'd downed his sausage mcmuffin) and proceeded to the 'expo' tent.  it wasn't really much of an expo since it wasn't a race (no chip timing), but that also meant that the kit pick-up was no-muss no-fuss.

after depositing the goodies that we received are part of the kit back at his place, we got ready to put in an easy 2k warm-up.  i say "got ready" because it took my garmin 305 about three or four minutes to find the satellites.


yes, in the middle of the park it asked me if i was indoors.

by the time that we'd returned to the start area from the warm-up, it was practically countdown time.  we located our pacer - as this run is a tune-up for a full marathon, we found that they provided pacers who targeted 3:10, 3:15, 3:20, etc.  the 3:10 pacer walked into view and we flagged him down ... only to find out that he didn't know up until he arrived that he was pacing, so he didn't even have a watch with him.  it was going to be up to us to let him know whether or not we were on target.

in the 'chute', the 3:10 pacer was at the front of the line, so stan and i actually got to take the starting pose that you see many elites in as they are poised at the leading edge of the pack.  probably the only time i'll ever get to be in a situation like that.

the race
we started off into a decent headwind on a cloudless morning.  our pacer took us out at what he thought to be the right pace (having paced numerous other marathons apparently), but our handy-dandy GPS-enabled wrist computers told us that we started out just a bit on the quick side.  typical of early-race adrenaline.

it was at about 5k that we settled into a decent pace - 4:24ish/km.  peter the pacer (aka peter rabbit) was clear of stan and i by about three metres and expanding his gap.  at 10k i'd hit my PB for that distance (43:41) but was also starting to feel the stride shorten up.  stan was still moving like clockwork - it was both amazing and distressing ... but hey, this guy's gone sub-3:00 for the marathon and is training for sub-2:50.  

at 15k the fabled 'elastic' between stan and i broke, and i was on my own to finish up.  this was the point at which i began to seriously wonder if pushing out 8k at 4:17/km pace on thursday had been a good idea.  i tried to muster up more energy but it just wasn't translating to increased speed.  kilometre by kilometre i was slowing, and one or two people passed me by.

at 19k something really odd happened - i'd never felt anything like it before.  i can only describe it as a spasming of my diaphragm ... it wasn't like a side-stitch, but like my entire core was tightening and i could only take in maybe a 1/3 of a breath of air.  i liken it to hyperventilating, and it felt like all systems were shutting down, and i was in (audible) yelping mode.  my pace dropped to something like 5:12/km, but it did allow me to breathe a bit better and when i felt like i'd regained the use of my lungs and abdomen i picked up the pace to finish at a 4:23/km pace.  i crossed the line 1:31:03 (for 20.18k) - and i gotta say that it's now a strange feeling to finish a run wearing a bib and not receiving a medal.  i need to become more of a purist.

post-race
stan and i lingered just a little bit at the recovery tables littered with juice boxes, bananas, fudge-striped cookies as well as the required gatorade and water cups.  we wrapped up with a 2k cool-down run, after which i noticed that there were some sore spots on the bottom of my left foot, the result of some hot spots from wearing the skora phase as a distance race shoe.  i'm pretty sure that while they're one of my favourite interval/tempo run shoes, they're going to fall out of contention as my race day shoes come sept. 15.

then i got the privilege of hanging out (in my sweaty gear b/c i didn't bring a change of clothes) at chez ong.  after getting schooled on the race course i got schooled in the way of beyblades and was treated to a delicious vegetarian (i know ... me, vegetarian???) meal of curry udon noodles, soy-protein pseudo-veal and stir-fried veggies.

all in all, a day well spent in the beaches.  and i didn't even take in any of the jazz fest. 


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09 May 2013

mississauga marathon 2013 - race report

i simply can't start out this race report without a series of thank-yous.
  • to my family, who have been full of understanding (for this madness called training) and my biggest cheering squad
  • to my intentional motivators and training partners:  trevor morgan, mike st. john and stan ong
  • to the hansons marathon training plan
  • to my friend sarah flemming who got me onto this running thing in the first place (back in 2010)
  • to all my facebook friends who have encouraged and rooted for me throughout this particular leg of the journey.
now to the bottom line - two little letters summarize this race experience:  

PB.

perhaps not the two letters that i would like to have headline this report (and for those who would otherwise not know, those preferred letters would be BQ), but i will gladly take them.

now for a quick rundown of the weekend's happenings ...

the expo

kind of a non-report here, as the expo for the mississauga marathon is, well, functional.  it serves its purpose as the point for the race kit pick-up, various sponsor and vendor booths, and opportunities for promo teams from other races to try to pique some interest.

that said, the three times that i've attended it it has been staffed very well (kudos to who knows how many volunteers) and run quite efficiently.  i managed to get in, pick up my kit and trevor's (without any hassle whatsoever), purchase some gels on 'race-special' deal, and clear out in a matter of 12 minutes.  the only negative comment to share was the distinctly vomit-like smell hovering around the end of the directional pathway through the expo. 

race morning
trevor and i were commuting down to the race together (about a 60 min. drive), and it takes about 25 min. to get to his place so i woke up at 4am after a fitful night's sleep (which was to be expected).  after a quick shower, breakfast ensued - peanut butter and chia seed bagel, banana, and water.  i loaded up an extra banana for the ride, as well as the complimentary nutrition bar from the expo goody bag and my powerade-beet juice concoction.  bib was pinned on the singlet - headband, gloves, and throwaway sweatshirt were packed - timing chip affixed to my skechers gobionics.  green light go.




trevor and i made it to the start area close to 6:30am - exactly according to plan, giving us a good hour to make full use of the facilities (at least twice) and settle into the chute before the 7:30am start.  i find that the hour before is perfect for me to get into the right zone - enough but not too much nervous energy, wander around and try to pick out the triathletes, the first-timers, the (obvious this year) boston runners, and the odd person that i would know but not have anticipated seeing at the race.

in the chute, i managed to locate and introduce myself to the 3:15 pacer (peter - or as he happily announced, "peter rabbit") with my usual "i'll try to stick with you as long as i can".  during this time trevor was warming up with strides alongside the chute but on the other side of the barricade, and as all the racers started to cram in shoulder-to-shoulder i feared that we'd become lost to one another and would somehow have to try to relocate during the first kilometre, but he found me just prior to the national anthem.

a quick point here - i'd noted to trevor that one of my favourite moments of the race start was the singing of the national anthem by a local celebrity, actor michael burgess.  he'd starred as jean valjean in the long-running toronto production of les miserables.  having seen him in that performance four times in the 1990s, his voice still sends shivers up and down my spine.  well, this year for reasons unknown to me they had a youth choir sing the national anthem - and while they did an excellent job, it just wasn't michael burgess.  modest letdown.

first half
trevor had mapped out a pacing strategy that accounted for the overall time goal, congestion at the start, and major elevation changes along the course.  trusting his detail-oriented mind, i watched 'peter rabbit' chug on into the distance over the first km wondering if we'd ever make up that ground.  but consistently through the first stretch i heard trevor say "we're right on target", which gave me confidence.

i took nearly the same approach to aid stations as in previous marathons - choosing to walk for a 5-8 second break at each of them. the difference this time was that i decided to grab my drink on the run and then slow down once past the tables to avoid causing any bang ups.  this was my first opportunity to practice this technique for nabbing drink cups on the run, which seemed to work well.

it only took about 6km for trevor and i catch back up to the 3:15 pack, and without any real noticeable increase in effort.  the pace was well within the comfortable range, trevor was consistently telling me "we're 45/60/90 sec. ahead" and regularly reminding when to take a gel.  the plan was working out marvelously.

second half
all the way up to the 31km point trevor and i were consistently ahead of the target 3:15 mark.  i was pleased as punch to have had trevor stick with me through to this distance, as he'd not trained intentionally for a marathon and only surmised being able to pace me through the first half.  but at 31k he knew that it was time to separate, and so he left me with these parting words:  "keep at this pace and you'll have your BQ".

it must have been a curse of sorts.

let me just reiterate what a great job of prep trevor did for me.  from scoping out all the details to gel intake intervals to printing off a paceband, he'd set me up to win.

did you read that?

printing off a paceband.

the one that i left in my sweatshirt pocket.

the sweatshirt that i took off and left in the starting chute.

so from 31k onward, i tried to 'go by feel' at keeping the pace that i'd so comfortably held up to that point.  except that i didn't have the benefit of trevor's consistent reassurance that we were on track.  and what's worse is that when i checked my watch at 35k and saw 2:42, i figured that i could still run 5 min. kilometres and finish well within my 3:15 goal.

math was never my strong suit.  but here, it was made worse by a form of mental bonking.

panic set in when i checked my watch again at 41k and read 3:12.  clearly my calculations originated in the nether realms and now i had to somehow try to bust out 1200m in 3 min. - which was plainly not going to happen.  still, i tried to channel my inner yuki kawauchi and just turned on whatever afterburners i had, grit my teeth and went for it.

i knew that i'd stepped up my output because all the blood was rushing away from my brain and toward the larger muscle groups.  my face was all tingly and a lightheadedness seeped in, but my stride was stretching out and my leg turnover increasing.  it was a good way to finish.

final result:  3:18:30 (gun), 3:18:05 (chip)

post race

i felt quite good crossing the finish line - physically i was spent but upright with no muscles seizing.  while still missing my BQ by about 3 min., i'd posted a personal best by 10 seconds and improved over the same race last year by 6 min.

trevor crossed the line at 3:34:35 - a great job considering he really hadn't trained for the marathon, and had blisters at 5k and muscle spasms for the final 10k.  we spent a good half hour at the medical tent making sure that he got patched up to walk to the shuttle buses back to the car.


when i got home, there was a congratulatory banner waiting for me (although the wind had taken it off of its original location on the garage door):


final thoughts

  • i think that i had it in me to hit the 3:15, and i almost ran to my potential at this race.   i was modestly impressed with the results of the hansons marathon training plan, but am considering going back to a modified 'ryan hall' plan for the erie marathon in september.
  • jury's out as to whether or not the beet juice had any real impact - but it certainly didn't hurt me none!
  • very pleased with the skechers gobionic as a race day shoe!  they did exactly what they should have done - i never had to think about my feet once, and i did not notice them the entire race long.  i will say though that i feel like i enjoyed wearing the merrell road gloves (v1) more during the hamilton road2hope marathon, and probably still hold them up as my favourite shoe in which to train.
so it's recovery time - no running this week until saturday, and then easing back into things before firing it up in two weeks' time to start getting ready for the next race.  as much as i need the time off, this not running thing is driving me crazy.



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