Friday, October 30, 2009

Marine Corps Marathon 2009

This was my 8th Marine Corps Marathon, 18th overall since 2000.

It was an excellent morning for a run: sunny and in the upper 40s.

I was aiming for the high side of completing in the 3:00-3:30 hour range, but ended up on the low side, finishing at 3:25:02.    It extends my streak of BQ marathon times to 8 in a row, so no complaints.

I was in the 2nd corral from the front, where the 3:00-3:20 runners were supposed to start.  The first corrall had the elite runners, and was very sparsely populated.  As a result, once they opened up the corrals I was very close to the starting line.  

A pair of V-22 Ospreys would occasionally fly over the crowd.   What an ungainly looking aircraft., though still impressive.

In Marine Corps fashion, the starting gun is a 155mm howitzer.   When it was fired, I was startled by not only the booming sound but also the paper shards streaming down onto my hair as a result of the blast.  With that, the marathon began. 

I was careful to avoid my classic mistake; going out too fast.   My legs did feel a little sluggish, so going slow came naturally.  I was hoping they would loosen up as the miles wore on.  Through the initial set of hills I couldn't find any kick that would let me accelerate, or even take advantage of the downhills very aggressively.

I aimed to sustain a better than 7:30 minute pace, but found that too became a losing struggle.   The 3:10 pacers passed me at around the half way point on Haines Point, and I realized that my stomach felt bloated and uncomfortable.    At first I thought this might be due to the very large, carb heavy breakfast.  Later, it occurred to me that the Powerade sports drink, which I'd been downing every couple of miles, wasn't something I was used to: it was way too sugary.     My sports drink of choice these days was Gatorade G2, something much lower in sugar. 

Accepting that I wasn't going to attain my more ambitious goals, I focused on maintaining pace and staying strong.   Crossing over the 14th Street bridge at Mile 20,  you could see the increase in the number of runners sidelined or walking.   I remember myself hitting the wall at that point several times over the years.  There was a lone spectator in the middle of the road dressed as a prophet, slowly banging a drum, holding a sign that read, "The End is Near."  I thought that premature, but a pleasant thought anyway.  It felt good to be able to keep plowing forward, even if impaired.

As I was heading towards the loop into Crystal City, around Mile 22, the 3:20 pacers passed me by.   At this point I became concerned that I might not be able to attain the lowest bar of my goals: to make 7:30 and a BQ time.    I managed to pick up my pace but could not keep up with them.  

Coming out of Crystal City,  I felt strong enough to finish.   Getting to Mile 25 and seeing the incredible density of crowds and cheers gave a boost.   I wanted to run faster, but didn't feel like there was any gas left.   I passed the Mile 26 marker and did not notice.   Shortly thereafter, as I was climbing the hill, I saw a glimpse of the Finish line and accelerated.  I sprinted up the hill, passing almost everyone in front of me.   The crowd was roaring.  That felt good: finishing fast and strong.

 NYC Marathon Personal Statistics
========================================
age: 47
chip time: 3:25:02
overall: 941/21,009
sex place: 822/12,708
45-49 div place: 82/567
pace: 7:50
half: 1:36:07

mile    elev    pace  net pace
---- ---------- ----- --------
(each * counts as 50 feet in elevation)

m0  .           -
m1  .*          7:18-
m2  .**         7:18-  7:18 
m3  .***        7:10   7:15 
m4  .**         6:55   7:10 
m5  .*          7:19   7:12
m6  .*          7:02   7:11 
m7  .**         7:26-  7:13
m8  .***        7:26-  7:14 
m9  .*          7:19   7:15 
m10 .           7:26   7:16 
m11 .           7:24   7:17
m12 .           7:26   7:18 
m13 .           7:39   7:19 
m14 .           7:45   7:21
m15 .           7:50   7:23 
m16 .           7:51   7:25
m17 .           8:31-  7:28
m18 .           8:31-  7:32
m19 .           8:26   7:35 
m20 .           8:43   7:39
m21 .           8:39   7:41
m22 .           8:50   7:45 
m23 .           8:14   7:46
m24 .           8:06   7:47
m25 .*          8:29   7:48 
m26 .           8:17~  7:49
end .**         1:40~  7:50 3:25:05
 

Saturday, October 24, 2009

MCM: Getting to the Starting Line

After overcoming my bout with groin pain in April, I returned to my marathon training effort, goal: Marine Corps Marathon, Oct. 25, 2009. My performance improved with regularity, and I lost the 20 pounds I gained from my dearth of running for the previous four months.

August my training was off schedule, and I struggled to make up for it in September. I worked my way up to two back-to-back 18 mile runs with good, chunky hill workout (Mormon Temple and Stoneybrook Dr) included over a weekend, when I noticed a pain in my left knee. This reminded me of a similar problem I encountered a year earlier, almost to the day and the same location, preparing for the NYC Marathon, when my patella (aka kneecap) was briefly dislocated.

I took a few days off and picked back up on my training. I still felt pain in my left knee, but the pain subsided during the run and has steadily diminished. There was some question in my mind about how prudent it would be to run the MCM with knee pain, but now there are no doubts. Aside from the training interruption, I'll be in good shape for the run.

The question now is what will be my target pace? I have a 30 minute range of goals to target:

1. 3:00 - The tantalizing 3 hour mark. This requires averaging a 6:53 pace. Aggressive but somehow in my delusional mind within the realm of possibility.
2. 3:03 - Break the 7:00 pace.
3. 3:06 - Previous PR achieved at the 2008 DC Marathon.
4. 3:10 - Time qualifier for the NYC Marathon
5. 3:19 - Previous MCM PR, which started a continuous streak of BQ times.
6: 3:30 - Boston Qualifying time for my age group (45-49).

My mindset now, the night before the run, is that I'll aim between #1 and #2. Am I getting greedy, as I normally do, and have to lower my sights? We'll have to see how things play out on race day.

-Em

Friday, May 1, 2009

Hurdling Injuries: Groin Pain

It's been a long road back from last year's NYC Marathon. Shortly afterwards, starting in early December, I decided to address a lingering groin pain that was slowly getting worse. I tried stretching, ibuprofen, running slowly, but nothing would work.

I took a stab at self-diagnosis using Google and was fairly convinced that it might be an inguinal hernia. (See http://en.wikipedia.org/wiki/Inguinal_hernia) The pain was in the right area, plus the pain would increase when I sneezed or coughed. While the pain was always present, it was manageable and low grade. Since there was no bulge or swelling it didn't fit the symptoms of the classic inguinal hernias.

Then I discovered something called a "sports hernia," also known as "athletic pubalgia." (see http://en.wikipedia.org/wiki/Athletic_pubalgia)
Technically not a hernia but also causing chronic groin pain, it doesn't seem to be a commonly understood malady. The lack of a good definition of the cause made me believe my symptoms fit. What's more is that there are outpatient surgical procedures which claim to resolve the problem.

Surgery seemed like a drastic option, and how could I even be sure it would be successful? I did see a doctor and she considered the possibilities of hernias, muscle strain, and even hip fracture. Nothing turned up, so she referred me to a sports physician. The recommendations was RICE application (Rest, Ice, Compression, and Elevation). No improvement noticed.

The whole time I had largely stopped running. Around February, I gave up on my entry to the Boston Marathon, and forfeited the entry fee. To make matters worse my diet had deteriorated and I had put on about 20 pounds since November.

Early April I gave up on any resolution (no surgery!) and decided to start running slowly. Around this time I decided to take another crack at resolving the pain by working out using forward lunges. (See http://www.coreperformance.com/knowledge/movements/forward-lunge.html) I noticed improvement immediately. Further, adding 35 pound weights in each arm seemed to work even better. I figured it out! I'm back!

-Em