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2010 EUGENE MARATHON

May 2, 2010 (Morning)

Exercise Type: Run

Weather: Start: 48, light wind. Finish: 50ish, overcast.

Comments:
Preview: Going into this, I've never felt faster on less training. My peak mileage for the past 4-6 marathon build-ups has ranged from 110 to 122 -- with an average 5-week "high" in the 110s, for sure. This time: 91 peak, with an average of maybe 80-85.

While the mileage was less, the mechanics more than made up for it. The changes made to my stride mechanics -- and, more importantly, "muscle activation patterns" -- has made a huge difference. Several pre-race made it feel that 5:30s and 5:40s might be truly sustainable.

However, I did struggle in the past few weeks with the stride -- unknowingly "faulting" on a couple minutae that, thankfully, I picked up on no more than a week ago. This, once again, proves the crazy dynamic nature of a running stride -- no different than a basketball shot or a golf swing.

The goal, AGAIN, was sub-2:30. That's 5:44/mile. I felt that was, for the first time, a very realistic goal. Nevertheless, the marathon comes down more to mechanical efficiency and hydration/fuel/electrolytes than fitness. So...who know?

*****
Woke up at 0430, and mega-hydrated: 1L of powerade, half-L of tea, another half-L of water before leaving, then another half-L of powerade before the start. Got to Hayward at 610. My roommate Matt -- running his 2nd half -- and I warmed up at 0620. Felt good.

We started promptly at 0700. And FAST. I could not believe it. I'm not sure how many guys up front were running the half, but as we ran past the East Grandstand, south on Agate, I was quickly spit out the back-end of any chase pack before we even got out of the shadow of Hayward.

As we climbed up Agate and bottomed out down 24th, I was a bit concerned I went out too slow...til I got my first mile split: 5:37. FAST. I bet I was 30 seconds back from the leader and in maybe 50th place. Wow. Shocking.

By then I was gapped already, with only 2 other guys within 50m of me. I made some headway on a guy and got a bit of help as we looped around and south on Hilyard, towards South Eugene and the base of Spencer Butte.

In the first 8-10 miles, the splits were all over the board. I'd run a 5:50, then a 5:30, then a 5:40-high. Just as bad as PDX, which was surprising. I just focused on an even effort and solid mechanics: honing in on a long stride with good leg extension and glut pull-back.

Today I took fuel at EVERY STOP, and I was surprised at how well it went. I crimped the cups on one side, which helped direct the liquid into my mouth and not my nose. That helped. Took my first gel at 5 miles.

The good thing about a mixed field -- half and full marathon together the first 10+ miles -- was getting some extra help out there. The bad news -- you get some "zealous" half guys. I had a guy with me on and off over the first ten miles that irked me a bit: blasting headphones, short, choppy, LOUD stride, and vocalized (hyper)ventilation. He spent the bulk of his time by me surging forward, then falling back. So it was a nice relief when he peeled off for the half course at the 10-ish mark.

Overall in that first ten miles, looping south and back, then back past Hayward, I felt very inconsistent, with mixed feelings. The mile splits were all over, so I had no idea what, exactly, I was running: was it 5:30 or 5:50? Also, my legs did NOT feel good -- almost numb and heavy -- though my breathing was very easy. Because of that, it was very important I stayed positive, mentally.

Took my 2nd gel on the downhill approaching Hayward -- my first caffeinated shot -- and I felt a nice benefit from that. I needed it for mental sharpness. Around this time I rolled up to a guy with a Therapeutic Associates singlet on. TAI is "the Evil Empire" of PT clinics -- they're "franchised" all over the PNW, with several in the Eugene area. I saw him before the race and I was determined to CRUSH him. I rolled past him as we passed Hayward, the new "study building" (athletes only, kids!) and crossed Franklin Blvd.

After I finally ditched "loud guy", I rolled solo along Franklin into Glenwood -- the pseudo-town perhaps known best as being the place of last residence for Prefontaine. This was by far the least scenic part of the course -- industrial, no crowd, buzzing traffic.

Around this point was one of my lowest on the course. The legs were NOT feeling good, and it felt like I was losing stride length. Moreover, I was gapped by about 150m and rolling into a slight headwind. Not...great. But, based on what I saw, there were only a handful of guys in front of me, meaning I was doing pretty damn well, relatively.

But, once again, things came around when I re-upped my focus on form. After crossing the bridge into "downtown" Springfield, I honed in on the form, even checking it out in the reflection of the downtown storefronts.

A left turn up 8th street brought us past Springfield HS and the half-way point of the race. The half chip-mat was maybe 8 picometers past the 13 mile mark. I hit it in 1:14 and change. Not bad. Right before hitting the half I began to hear the pitter-patter of a little stride behind me. Right past the half he passed me: some little African dude. I choked down another caffeine gel and got on his tail as we approached Centennial/MLK.

14 to 16 down Centennial back into Eugene was perhaps the toughest stretch of the race: I was beginning to legitimately tire and doubts and negatively began to creep into my head. The little guy tried to gap me a bit but I hung in best I could, even tucking behind him a bit in a feeble attempt at a wind break. As we bottomed out and rounded the south end of Autzen, into Alton Baker, I began to feel like he was gonna break away. That would've been BAD -- as I would've lost my only guy in sight with which to run. Mile 16 was right by Autzen and, he being an "ELITE", got his personal bottle. While he nursed on that, I poked ahead a bit as we w0und around on a familiar loop, into Alton Baker.

At this point, a switch flipped -- I felt GOOD. I spoke aloud: "This is just like a training run! You're feeling GREAT. FLOW." That last word became my mantra for the remainder of the race -- a perfect cue for the type of relaxed, long stride that would sustain me to the finish.

I got maybe 10m on the guy as we looped toward the North Bank bike path, the wide cement bike path that runs along the Willamette River. He creeped back up (maybe he was done with his bottle?) right before 17, as we wound around the duck pond and out towards "No Man's Land" -- downriver, away from everything.

I took another gel at 17.5, hoping there'd be water. But, since the path is so narrow and unaccessible, there was none. I fell back behind him again 'til 18. When I saw we split a 5:52, I was not happy -- moreover, the 100mg "Espresso" Clif Shot had kicked in, so I pushed it. I would not abide a 5:52...at least not for a while.

From then, on, I was alone. I focused big-time on stride mechanics: forward lean, arched back, long stride, straight leg pull. It worked pretty well. Hit 19 feeling pretty good, though we still had 1.5 miles of path before crossing the terminus bridge and looping all the way back to Hayward.

19 to 20 was another tough segment: no competition, no crowd. Ran past the Delta Ponds, then a retirement community. I was tiring.

But then it happened. Rounding the corner before Marist HS came into view, I began to hear music. Live music. ROCK music. I wasn't sure who it was, but since they were on the baseball field of the HS -- and they sounded young on vocals -- I figured it to be a HS band. Just before I got into ear-shot, they began playing a rockin' tune: Separate Ways by Journey.

I can't fully explain it, but that was the EXACT song that I needed at that EXACT MOMENT. And they were ROCKIN' IT: the youthful vocalist was eatin' the mic so much you could hear a bit of distortion out the amp. But that only made it sweeter!

Though I was hurting, I was so pumped by it that I gave'em 3-4 overhead fist pumps as I ran past, which earned some hoots and hollars.

But seriously, I had that song in my head for the next three miles, as I ran up the pigtail bridge over the Willamette for the last time, towards the 21 mile mark. Though tired, I felt strong and absolutely determined I would have a good day.

I made quick work of the street segment separating the bridge and the north end of the South Bank trail. However, once on the trail I began to struggle: the calves were starting to go, as were the hamstrings. Not good. Once again, I re-upped the form focus -- which helped recruit more glut and less hammy. Also, I was getting some legit lumbar-referred glut pain, but focusing on "back arch" helped that too.

I literally said aloud what was the key of the day: "The longer your stride, the faster you run and the less stress on your legs!" I pressed on.

Hit the VRC/Greenway Bridge -- 23 miles -- feeling "good not great". I cursed a bit when I missed a gatorade cup; it would've been nice to get that salt for the ailing muscles, but I survived. I took my 6th and last gel just past that point, and turned my attention to the quarter mile ahead, my nearest competitor.

I normally hate to be "too familiar" with a course, but in this case, it was a huge benefit. For the past 6 weeks, Matt and I have done or long runs on this segment: the South Bank trail, from VRC to the Autzen bridge. Taking from that confidence, I opened up the stride best I could, making significant gains on the guy ahead. I caught him at the heart of Skinner Butte park and, much to my chagrin, we was accompanied by a "bike pacer". I guess I didn't care -- they both got out of my way as I pushed past.

Before I knew it, I was blasting down the underpass under Ferry/DeFazio into EWEB. Just ONE MILE from Autzen and maybe 2.5K from the finish. I nearly fell apart again, going up the short uphill out of EWEB plaza along the uneven bike path, but I re-focused and recovered. The end was truly nearing...

After running along, sandwiched between the river and the fenced EWEB property, the trail opened up to the field adjacent the IM fields and Autzen Bridge. Just a few minutes, now. At that point, I caught another guy.

Just as I was passing him, I got a terrific thought in my head: "In just a few minutes, I'll be enjoying a SPRING REIGN!". That may seem silly (and, sadly, I had forgotten the 22oz bottle I intended to bring to the finish), but it's little thoughts like that which sustain you in those tough times.

I rounded the trail towards Autzen Bridge and the start of a nice crowd, with just a kilo to go. Got some nice encouragement from Danielle Curran -- UWL DPT '08 -- as I clunked down my last downhill, beneath the train underpass towards Agate and Franklin.

I remember very little of that final uphill, but I do remember this being the ill-fated "combined' finish of the half- and full marathon. The block preceding Franklin Blvd they had the two races separated, but once on Agate proper, the half-ers spilled over into our course, causing me to veer around. Not great, considering my right adductor group was 1-2 ATP away from a full-on cramp.

Hit 26 just in front of the Hamilton dorm complex, where I got my first taste of Oregon as a summer intern 10 years ago. I had a bit of daylight in front of me, now, as they'd corraled the half-ers to the left. It wasn't long 'til I ran through the gates of Powell Plaza and onto the tartan of Hayward Field.

Thank God they kept the half-ers separated. I rolled along in lane 5, on "The Bowerman Curve" to the finish. From the steeple pit I could see the clock read 2:30 already -- bummer -- but I pressed on with what stride I had left and crossed the line in 2:31:19, officially.

Felt GREAT to be done -- much better than PDX, though still very sore and crampy. The salt rolled into my eyes -- that and the imminent glut/hamstring cramps highlight that I was, despite best efforts, still under-salted. Just past the finish line I saw my favorite student observer, Brian, working the finish. I gave him a bro-hug and limped to the baggage claim.

Miraculously found Matt with my stuff, then we made the rounds.

Pretty solid day. It was no sub-2:30, but I was happy for many reasons: good mechanics, good focus and toughness, and a fun finish!

The SPLITS (again, all over the board!):

5:37
5:47
5:45
5:37
5:51
5:33
5:31
5:45
5:47
5:42
5:40
5:47
5:42 (1:14ish half???)
5:46
5:47
5:42
5:45
5:52 -- took off alone
5:48
5:48
5:47
5:47
5:51
5:48
5:53
5:50
(1:18)
-------- 2:31:19

THE RATINGS:

Pacing: B+. Pretty solid. I definitely did not "die" -- I slowed, but I was alone and, arguably, seriously deficient on electrolyes.

Mechanics: A-. Did a good job maintaining, though at times inconsistent. But it was the mechanics that powered me solo those last 8+ miles and prevented a serious slow-down.

Hydration/Fueling: A-. No bottles, no cheating this time. Cups and gels, only. Losing 1 of 2 S-cap salt pills -- once again falling out of its pocket -- was the only blemish. The 4 gels stapled to the shorts was PERFECT: they held in place but were easy to access. I took water or gatorade at every stop and managed to get good volume without choking.

Electrolyes: C+. Seriously. The late-race cramping, in the presence of adequate hydration -- PLUS having a face CAKED with salt deposits -- says I'm still under-salting. Next time I'm bringing FOUR S-caps. This might've cost me a minute or more over the last 5 miles.

Mental Toughness: B+. Pretty solid. I had a lot of negativity early: thought viruses crept in early on, but a few lucky bounces brushed them away. A+ for the last six miles, thanks in no small part to Journey!
*****
Really pumped about the effort. It's a great building-block for summer training and TCM, for which I hope to do some "real training". :)