Two years, seven months and seven days.
That's how long ago I ran the Boston Marathon, how long it had been since my previous marathon.
I had no idea when I started to prepare for the Seattle Marathon, which I ran Sunday, how the time between marathons would leave me.
I started with injury: six months without running due to a strained anterior tibula suffered at Boston. I finally got back to running, running smaller races, a couple of half marathons… Dealt with IT band, quad, and Achilles problems.
There's nothing quite like the marathon. I felt well prepared, though.
I originally decided to try to break 3:10 again, but as training progressed, I felt like I could do 3:08. If I used late-training benchmarks, I might even project myself to run 3:06, but I put together a pace-band a strategy for 3:08.
Seattle
As I did for Portland in 2008, I flew to the city of the race the day before, went from airport to the Expo, then to the hotel. My lovely wife came with me this time, though! Pre-race dinner with Dina, my "neighbor" from college days, and then a quiet night in the hotel room. Some sleep. Checked the weather: 50 degrees and rain. Decided not to wear gloves, but wore my hand-perforated garbage bag to keep me warm. Left for the race.
A couple of blocks from the hotel I had chosen I found the sweats-check. It was raining a little, and I had allowed plenty of time, so I just stood under an overhang for five minutes before moving on towards the starting area. I walked along the periphery and took a spot under an overhang and briefly chatted with a runner. I was troubled by the notion that I might have to back-track a couple of blocks to enter the starting area, as they had portable barriers up. Still, prompted by an announcer encouraging people to get into the starting area, I left the relative comfort of the overhang and made my way up a block, then hopped the barrier as I had seen others, making my way back to the front section of the start. The rain was uncomfortable, so I stuck to a side where there was a little tree-coverage. I had my pre-race GU and started to shiver. You never know exactly what it will be like, so the thought of having been in the hotel another 15 minutes where it was warmer was momentary but compelling.
At long last, the race was ready to start. There was plenty of space up front, and I stood midway between the 3 hour and 3:10 pace leaders.
The Start of the Race
Off we go! The course starts at City Center and takes Fifth Avenue south through the City to the Mercer Island Bridge. That meant we started with a bit of a an uphill, and I had allocated a little extra time to allow for a slow start. I tried to hold myself back and take it very easy, but the uphill was shorter than I anticipated and we were heading downhill already, The smattering of fans cheering towards the start were now gone, and we were running on mostly empty city streets.
Split for Mile 1: 7:03
Fast! Felt too easy to be going that speed. We passed under the Monorail tracks and I saw a monorail car passing overhead. We passed by the Westin (where the Expo had been). I could see the 3 hour group ahead of me.
It seemed the downhills were more significant than the uphills, and coming down a hill I felt some wind make my garbage-bag layer flap, so despite my mental desire to retain it for a few miles, I tore it from my body and felt the cool air on my singlet.
I was surprised that traffic control was letting cars cross the course at this point, but there just weren't that many runners around me. I felt a sensation in my left ankle, the Achilles, but it was soon gone.
Split for Mile 2: 6:48
Way fast! I had anticipated some downhill here, but not thought I would run that fast down it. Again, this felt easy and I wondered if I could be a bit more conservative.
We entered the I-90 Express Lane entrance at this point, heading towards the Floating Bridge. I was surprised that we reached this highway so soon: in my head, the entrance was closer to the water. Signs directed us to the left and half-marathoners to the right (half marathoners started 45 minutes ahead, but I still saw some, meaning it took them close to an hour to go about two miles??). I heard a vehicle behind us and suddenly realized that an ambulance was coming, so we moved over and let it pass -- a problem on the course already? Oh, the half-marathon, perhaps.
Split for Mile 3: 6:55
Still fast! I began to wonder what feedback my watch/foot-pod was providing. It seemed to be telling me I was going 7:20 but in reality faster than 7? That was supposed to be a slower mile (all uphill), but it breezed by easily.
Now, we were heading downhill a bit and approaching a tunnel. At least for a bit, there would be some shelter from the rain.
Split for Mile 4: 6:44
Some fans had taken post there, and the echos from the tunnel made it loud! There was a water stop and medical tent there, too, and the whole scene was a bizarre, apocalyptic scene of a sheltered space seemingly taken over for makeshift purposes. Through the tunnel and on to the bridge.
What is this fascination with running on bridges? There is no view to speak of, since the barriers that prevent cars are too high and you ought to be watching where you are going. It is very loud, since they never can get the whole bridge closed to traffic. It is completely exposed. There are no fans.
This bridge was no different. In fact, we were bordered by cars on either side since we were on the Express Lanes in between. Loud. Feh. I realized I missed the 5-mile marker, then took my first GU.
I reached the other side of the bridge and entered, uphill a bit, another loud tunnel with a water stop inside.
Splits for Miles 5 & 6: 6:50 apiece
Inside the tunnel, there was an inelegant, 180-degree turn around some cones (and I was surprised that there was no timing mat there to enforce it). Downhill back to the bridge road, I felt like I was clicking off fast miles.
Split for Mile 7: 6:59
I quickly compared my overall time to my goal to that point and realized I was already two minutes ahead of my goal! I felt like I should relax and not work so hard. I reached the other side of the bridge, uphill a bit.
Split for Mile 8: 7:29
"That's okay," I thought. I had built such a lead on my goal that one slow mile was not going to be an issue.
The course now turned off the bridge and onto a path down. I was confused to see people walking on this pathway, and it wasn't terribly clear that I was going the right way, but quickly the path dumped me downhill onto Lake Washington Blvd. which was actually a calm, tree-lined road. Very peaceful.
Of course, that didn't mean that I slowed down.
Split for Mile 9: 6:47
Here, I just started clicking off miles, realizing, the further down Lake Washington Blvd. I got, that I wouldn't see my wife and Dina before I came back this way.
Split for Mile 10: 7:01
I checked my overall time at the Mile 10 split and realized that I was under 7 minutes per mile to that point, and that meant I was ahead of my PR pace. I decided to file that thought away.
Towards the end of this mile, I realized that my water bottle was nearly empty. I drank the rest, dumped the detritus, unwrapped the second half of a Nuun tablet I had wrapped in foil, dropped in in the bottle and closed it back up. The tablet rattled around, but I was ready for the next water stop.
Split for Mile 11: 7:17
The road changed a little as we approached Seward Park, and then we were beginning the loop. I briefly chatted with a guy who was trying to understand the pace, and then the water stop came up. I veered behind the line of volunteers and a guy at the table saw me coming with my bottle open. He picked up a pitcher of water and poured it rapidly into my bottle, filling it in seconds, and I was back on the road with the fastest pit-stop I've ever done in a marathon. I caught back up to the guy I had chatted with and we continued along the Seward Park Trail loop.
Split for Mile 12: 7:01
There were a few people walking on the road, nothing to do with the marathon. Mildly distracting.
Photographer. I tried to smile.
Splits for Miles 12 & 13: 7:01
Reached the half-way mark and noted my off-set from the official clock (about six seconds). I also noted that I was still ahead of my PR pace, and I recalled what my Chiro-Med doctor proposed a few months ago: some people come back from injury stronger than before and PR. I never had really thought I'd get that close, but since I knew the road through mile 18 was flat, I figured I'd see if I could sustain a 7:00/mile pace through there and see where I was then.
Exiting Seward Park…
Spilt for Mile 14: 6:58
Now it was time to work the way back up Lake Washington Blvd., and by now, there were lots of runners coming the other way (behind me, essentially). I got to see the 3:30 pace group, the 3:45 pace group, the 4 hour pace group, the 4:15 pace group.
Footwork got a little complicated in that I had to avoid some puddles. Yes, it was still raining.
Split for Mile 15: 6:57
I was beginning to think "if I can hold on to 7s until Mile 20 or 22, I can gut out the final miles and maybe even pick up the pace." I was definitely thinking that I could possibly PR.
Split for Mile 16: 7:01
Cruising along, cookin'.
A slight uphill, and there I see my wife and Dina. They see me and start yelling, cheering loudly. As I pass them, I shouted "I'm killin' it!" but they were cheering too loud and I don't think they heard me. I heard them cheering long after I passed them. It felt great.
Split for Mile 17: 7:03
I passed under the expressway and was no longer facing other marathoners still heading south.
Split for Mile 18: 6:47
I noted that I had only 8.2 to go.
I started to see some people on the right side of the road, and one guy holding a sign that read "You Are All Kenyans!". As I passed them, I called out "that's a great sign!"
A short bit after, I saw about 20 to 30 people on the side of the road holding full-size American Flags and cheering. It was was a slightly odd sight, since it was almost like it was some sort of procession, but it was still pretty cool.
Split for Mile 19: 6:59
I suddenly recalled a theory that Galen had offered, that my lack of marathoning over the past two years had me faster than before, but possibly at the cost of the end of the marathon. He reasoned that I'd be solid through 18 or 20, but then might tail off.
The course took a brief uphill and started to wind a bit. The uphill cost me.
Split for Mile 20: 7:15
I figured that I was still pretty far ahead of my goal, so that mile wouldn't hurt me. However, after a brief downhill, the course took a 90 degree left turn and started up a long, merciless hill into the rain.
I had been warned by the 3:10 pace-leader when I talked to him before the race that the hill was worse than Heartbreak Hill in Boston. Turns out he was right. It is steeper and longer. Short steps, fighting. Passing people, though.
Split for Mile 21: 7:42
Yikes, yes, that hill was bad! But I reached the top and the reward was to start downhill again. Here, I saw my wife and Dina again, and they were cheering for me. I flashed a peace sign as I cruised by.
The downhill continued as I took a 90 degree right turn into Interlaken park.
Split for Mile 22: 6:49
This park road was windy: back and forth, curves, corners. And at this point, I started to see lots of people walking -- I didn't bother to look behind me as I passed them to verify that these were slow half-marathoners -- and the walkers were, predictably, in small bunches. In other words, they were a distraction and required me to dodge them as I passed them. One spectator was in the road, talking to one of the walkers and jerked herself out of the way when she noticed me bearing down on them.
I felt a small flash in my right calf, bringing back the specter of the cramps I felt in Boston and Portland.
Split for Mile 23: 7:06
Just 3.2 to go, time to push harder!
Out of the park and
onto a regular street that becomes an overpass, crossing over highway 520, and blasted in the face by a strong headwind. I fight my way across the overpass, and turn left. The wind abates, but inside of two blocks I'm crossing over I-5 on another overpass with another harsh wind, and then, on the other side, I turn south right into the wind, being battered by wind as I run alongside the freeway and pass back under it. The wind pushed against me every step of the way.
Another turn onto a road that takes us again over I-5 and more headwind to face. Passing walkers left and right, some even have umbrellas! The wind whips the rain into my face like pellets.
Another incline, and I reach the mile marker.
Splits for Miles 24 and 25: 7:14 each
Just a mile and change to go. The chance to PR is probably lost, but have to push hard to the finish anyway. A bit of decline as I turn left down Republican Street and it is urban now. Thinking I should push a bit more and as I start to push off on my right foot I feel a cramp in my right calf.
"No." I say to myself, refusing the cramp as I feel it roll through my calf and I force my leg to bend and keep running, though I have an irregular gait. Three steps, four, five… And it goes away.
I keep passing people. Some walking, some running. Not caring who they are. Zig-zag up Dexter and West on Mercer… We're so close to the finish and…
…there's an underpass. I look downhill and see the resulting uphill and say "really?" I stride downhill and try to fight uphill and I know I should be digging for the finish.
I see the turn ahead, and I head down 4th Ave towards the entrance to the Stadium. I have to dodge walkers as I enter the tunnel but a green field opens up in front of me.
A sign directs me to stay to the left and I tear across the field to the finish line...
... throwing my fist into the air as I see the time on the clock: 3:04:42. My smile is wide as I know I have run a great race, exceeding my goal by several minutes and ahead of my best projection by over a minute.
I slow to a walk and a volunteer places a medal around my neck.
I take a few more steps and have to stop while another volunteer takes off my pacing chip (really, Seattle: get the D-Tags!).
I go forward and see my wife and Susan on the other side of a barrier, cheering me.
It's done.
Graphs, how I love thee? Seriously, though, these graphs help me reflect on the race as much as my recollections do.
Variance from plan (where plan was to finish under 3:08, the same goal I had for Boston in 2009): It sort of flops around a bit, which is primarily an indicator to me how I couldn't plan very well for a course based upon a sketchy elevation map, and secondarily how I was simply going to race much faster than plan most of the way. The big spikes are essentially uphills I didn't count on affecting me much (and perhaps a lapse during mile 8), plus the last few miles being far more challenging (or something...). The standard deviation of my splits was 13.9 seconds, which is wider than Boston, which was wider still than CIM and Portland.
It does show how often I was ahead of my plan. It is the exceptions that are interesting.
Heart Rate:
I think I find this graph the most instructive, now, given that the shape of it tells me about effort. In my prior five marathons, the shape is exactly like this: starts climbing for a few miles, and then descends until about mile 8, stays relatively low for the middle of the race, and then starts climbing as I push towards the finish.
Hm. Where's the climb here? I can see a peak when I fought uphill in Mile 21, but then it settles back down to 165 or so for the next three miles (22-25). Also note, the peak heart rate during those miles separates far more from the average than, say, the middle of the course. This tells me that the combination of uphills and headwind I faced in those final three miles really shut down my overall effort. Perhaps I could have ground out a more potent finish with less wind or fewer hills, but the combination was like getting punched back and forth.
Time relative to Plan:
This shows how quickly I abandoned my plan, and how some combination of running by feel and thinking about a new goal (even a PR) had me marching towards a result three minutes better than goal.
Projected based upon pace:
I did this for my Boston race and thought I'd repeat it, and here I threw in my PR pace as a reference. It reflects what I was tracking in my head in the middle of the race: I had a chance to PR if I could finish strong (and overcome the rough finishing miles). However, it also reflects how I was never running for my goal -- right from the start of the race, my projected finish would be under 3:05 and stay there.
Marathon Record:
Two and a half years between marathons didn't see me lose much! Really, that's what I am most happy about: when I started to train for this, I had no idea what I could realistically run given how long a break it had been, and I had started with just wanting to break 3:10 again (the old Boston standard, the post-40 New York standard -- it is a good reference point). Now I'm in a place where I've been under that 3:10 mark my last three times, and under 3:05 twice in a row. It sort of sets me up to think bigger for New York.
New York City Marathon, November 4, 2012.
Satisfied.
I feel good about this effort, and it sets me up well for the future, assuming my legs come back to me without serious injury. I am happy to report on this race!
