2009 Philadelphia Marathon

Garmin Link
26.2 miles
3:27:49 (goal 3:30)

I've been really anxious about this race. Had a hard time getting to sleep last night, but woke up a few minutes before the 5:00 alarm went off, had some oatmeal and Gatorade and locked up my bike at the Art Museum exactly on schedule at 6:15. It was 40 degrees - 10 degrees warmer than last year, when they had to deal with ice on the streets at the water stations.

Found a 3:30 pace group at the lineup, and ran with them for about half the race. That was a big help, especially for keeping the pace under control for the first few miles. The race day excitement, and all the runners, make it hard to judge your pace. The Forerunner helped too - especially the "virtual partner" that tells you where you are in relation to your chosen pace. The Forerunner distance was off from the official race distance by 1% - by the end it said 26.46.

Tony took this pic at about mile 24. He and Amy were there for their son Cole who was running his first marathon too. Cole is 15 and finished in 4:32 - pretty impressive. I wasn't as lighthearted as you might guess from the photo, but was surprised and happy to see Tony and Amy. Tony has run many marathons and has been an inspiration - for fitness and life in general - for years.

Felt pretty comfortable for most of the race. Could feel the right foot a bit - no other problems. The 8:00 pace felt about right. The last two miles were tough - but that always seems to be the case, no matter what the length of the race.

This was a Boston qualifying time, but it turns out that the Boston Marathon registration is closed for 2010. I think I am eligible for 2011 though. Right now I don't feel like thinking about more races anyway.

So glad that this is behind me. It was not the ordeal that I thought it might be - perfect weather helped; sunny and about 50 by the end. The Distance Run in September taught me a lesson about pacing, and kept me careful today.

Week Minus 2 - Distance (Bailed after 3 miles)

Garmin Link
3.06 miles @8:05 pace
Target: 10 miles @8:00

Yesterday morning was still feeling too sore to run - right foot especially. By late afternoon thought I was feeling better, and after a Saturday spent trying to catch up on things in the office, a run seemed like a good idea.

It turned out that I was still hurting, and after three miles of pushing it, decided to bail out rather than risk making it worse. After getting home, the right foot has continued to be especially tender and swollen. Couldn't walk on it barefoot. I think this might be plantar fascitis, although that is usually on the heel and mine is on the balls of the feet. The three middle toes and balls of feet are sensitive to any pressure. Couldn't be gout, could it? ;-)

I've been noticing this - although not nearly as bad as it was last night - for a few weeks, and it does seem to respond well to rest, and it doesn't usually hurt while running after the first mile or two, so I don't think it will keep me from the marathon next week.

Week Minus 2 - Tempo (6 miles)

Garmin Link
6.01 miles total
2 miles easy
3 miles target @7:14 (actual @6:55)
1 mile easy
7:37 pace overall

Rainy and windy - went down to the track with Chris. Didn't mind running at the track on this messy day, but pushing a fast pace for three miles at the track feels longer than three miles on the path. Beat the target time without any trouble. Just one more ten mile run on Saturday, then just a couple of short runs next week. Last run before the marathon (3-miler) should be Wednesday, which will give me three days to rest and heal before Sunday.

Week Minus 2 - Intervals (6 miles)

Garmin Link
1.5 miles warmup
5 X 1000m @4:03 target (actual 4:06)
400m RI
.5 mile cooldown

Chris went with me down to the track today and ran in his Vibram Five Fingers. After the marathon I think I'm going to try that and see if it helps my form & reduces aches & pains.

It was warm (upper 60s) and humid today, and the haze might have interfered with the Forerunner. Had a hard time getting and keeping a signal (which is why Garmin says 5.44 miles instead of 6). But it did seem to work during the intervals - each one was 2.5 times around the track as far as I could tell. My average was a few seconds off from the target - if I had known I probably could have squeezed out a little more speed.

Could feel some pain in the legs, but it is getting better, I think. With mileage going down, I think it won't be too bad for the marathon. Twelve days to go.

Week Minus 3 - Distance (13 miles)

Garmin Link
13.01 miles
1:43:00
7:55 pace
Target: 13 miles @8:00

Left mid-morning after eating only an apple and a banana. Could really feel the difference - will eat two bowls of oatmeal before the marathon. All mile splits were under 8:00 except for #7 @8:22 and 10 @8:02.

Week Minus 3 - Tempo

Garmin Link
6.63 miles
7:19 pace (overall)
Target: 1 mile easy, 5 miles @7:29
Actual: 1 mile @8:03, 5 miles @6:59

Felt very good this afternoon - was able to push pretty comfortably after the first mile, even having to duck through some rush hour traffic. The sixth mile was fastest at 6:29 before I jogged the last 2/3 mile home.

Broke 900 miles for the calendar year today. Won't make 1,200 this year - will be lucky to break 1,100 for 2009.

Week Minus 3 - Intervals (8 miles)

Garmin Link
7.82 miles
1.5 mile warm-up
8 X 800m @3:13 target (3:09 actual average for 2-8)
1.75 mile cool-down

Went to the track yesterday at lunchtime. Legs were aching during the warm-up, but were OK after the first mile. I did not count the first interval in my average - I think the Forerunner had a hiccup, because it was at least 2 and a quarter laps before it stopped me. All the rest seemed to be about right - time was consistent - between 3:07 and 3:12. It still seems uncanny to me that running the speed intervals blind, my times are usually so close to the target.

Schedule is tapering down for the last three weeks. The long run this week is 13 miles, which is so much easier than 20. Aches and pains are relatively under control now. With fewer miles the next couple of weeks I might be in good shape for the marathon. I had been considering not running at all the week before, but that might not be necessary.

Week Minus 4 - Distance (20 miles)

20 miles
Pace: 8:05 through mile 16
Target: 8:15 overall

Yesterday was the last 20-miler before the marathon, and I was apprehensive. Hadn't successfully completed 20 since August 7. Had a bowl of instant oatmeal with raisins and brown sugar - have learned from experience that running the tank empty is no fun.

Weather was cool, overcast and breezy. Ran into Scott at the Art Museum at about mile 4. Looked like he was returning from a run. Completed the loop (12.9) and returned back up MLK Drive (west side of the river). Forerunner battery died just after hitting 16 miles, but I had some warning and was calibrated to the quarter mile marks on the path. Turned back at 17.5 and hit the Sweetbriar shortcut at 19.6. Kept going until I hit the bridge into Mantua just past the Philadelphia Zoo. That should have been between 20.25 and 20.5.

It's hard to tell what pace I maintained for the last four miles, but it did not feel like I slowed down. In any case, I'm pretty sure that since the first 16 averaged 8:05, I made the target of 8:15 overall. I had hoped for an 8:00 pace, but think I was just not rested enough. For these next three weeks the mileage will go down, so I hope to be fresh for the marathon.