Land Between the Lakes trail marathon race 3/9/2013

Saturday, I ran a true marathon race for the first time since 12/4/2004 (Tuesmuch trail 5:34) in Grand Rivers, KY.  My time was 5:17.54, just over 12 mins per mile.  If my opinion that trail races take 10% longer than road races, this would mean I'm in 4:46 marathon shape, about what I thought, and how I've been training.

As typical for the trip to this race a couple of friends, gregg and chris, went with me and also finished the marathon, apparently only a few minutes ahead.  Personal comment:  they should have ran 30 minutes faster.

Also, as usual we stayed at my sister's house, which makes for an easy trip.  Thanks Susan and Danny!!

The weather was perfect, 40 at start, overcast, light breeze, 60 at end.  This race is one of the best organized and with great volunteers, making this race one the best, if not the best, I have ever run.  It helps to have a great trail to run, a fair course, runable all  plus with 4 major hills on KY lake side.  This year it was dry and soft, perfect.

The start is in Grand Rivers at lighthouse landing down by the waterfront.  In trail races unless you know exactly how a course was measured you never know its true length but the advertised marathon appeared to be this:
1.9 miles on road to trail loop
11.3 miles trail loop x 2 (note: since 2010, last time I hiked the course, changed a little)
1.7 miles road back to finish
26.2 miles total, I think its pretty accurate.

Overall, I will admit to thinking I could run 5 hours or under, but I just do not have the mental toughness to run thru the pain and tiredness like I used too.  Maybe that will come with more racing, especially short races, as I re-learn what a race day effort feels like again.  I love to run, but racing is done to test myself and doing this makes racing fun.  I love to do workouts then race and see how they relate to each other.

So on to the race.  My splits:
1.9 miles road = 20.10 at 142 hr- seemed real easy but HR was high
loop 1 - 11.3 miles = 2h 15 m at 150 hr - just cruising, running easy and steady how I felt
loop 2 - 11.3 miles =  2h 25 m at 151 hr - more of a struggle, had to concentrate more- drank 33 oz of tailwind drink which seemed to keep energy level good
1.7 miles road to finish = 18.57 at 150...a mental struggle, almost cramped in hams on downhill finish
Overall race avg hr was 150/ max 163
Overall, a very even effort, even hr, even energy level.  I'll see in the results how I did overall.
My legs seemed to fatigue earlier in the quads then I expected.  I know from past racing this may mean I trained a little too hard the last 2 weeks (the key workouts I have noted in other posts) or possible just normal fatigue from a long trail race.  Maybe I need to starting my leg extensions exercises again for my quads.  Anyway, I was happy to see I did not slow down that much over the last half of the race.  I passed a few people and a few passed me.

I ran in Hoka One Evo's.  They did good.  My bottom of feet feel good, no heel pain, no left foot pain (Thank You Mettler Center!!) and no knee pain, just good ol' soreness from the marathon.  Had not felt this for many years....crazy but a good feeling that I've missed, although it reminded me I need to be  lighter weight and better trained.

My nutrition plan going into the race was to drink the Heed at the aid stations the first loop then use my new hydration pack with 32 oz. bladder filled w/ tailwind sports drink.  I felt very good plus I ate 3 gels.  I forgot the gels go down better with water as I did not time the gels well.. However, my stomach had no problems. Chris had told me of reading that taking 1 pepsi AC at the race start might keep the stomach settled.  Well, my stomach felt great, maybe the pepsi AC was why.....I will definitely do this again.

Now, its on to recovery for a few days and losing a few more pounds.  Next planned races are June 8, Shadow of the Gaints 50K in Fish Camp, Calif., which will be more of a sight seeing/hiking trip with Gregg in and around Yosemite National Park.  After that is Howl at the Moon 8 HR, August 10.  In between I want to run some shorter races (road races and trail)  but with so many to pick from you do not have to sign up early which is nice.

Next week will be easy but hope to keep the miles up.  Heartrate this morning was 50, about 6-7 more than normal, so I need a few good nights sleep for recovery.. Time changed this early morning so its back to dark for mornings and more light for evening's, which means more walking the dogs.

It was good to see Ed running but I must admit I missed seeing most of the runners when I would hike backwards on the trail in past years.

Weekly Summary 2/25 to 3/3/2013

2/25 - Monday - 4.9 miles/ 4 running
am- treadmill 60 at 114/135, very good easy

2/26 - Tuesday - 5 miles/ 4 running
am - 60 at 119/140 with 5 x 1 m fast

2/27 - Wednesday - 10.2 miles/ 9 running
am- Fittek - 60 min at 124/148 = 5.1 miles like this: alternate 5mins at 4.9mph or 12:14 pace w/ 5 mins at 5.8 or 10:20 pace...HR for easy 5 mins at 109, 118, 125, 131, 136;  HR for faster 5 mins at 124, 128, 135, 142, 145......fun!!  toughest part was the slower 5 mins, I'm so used to walking the recovery's.
pm- same as AM.....60 mins at 124/147....w/ last 2 - 5 mins at 131 HR/ 142 HR which means I was recovered from the am workout

2/28 - Thursday - 5.1 miles/ 4.4 running
6 am - bike path w/  gregg .....ice covered so ran easy

3/1 - Friday - 7 miles/ 5.2 running
am - short easy = 1.3 mile.
pm- did my test # 1- 70 mins ( W5/R40 at 5,5.2,5.4,5.6/W5/R5 at 5.6/W5/R1/W1/R1/W1/R1 at 5.8/W5) at 115/137....compare to 121/150 on 2-1-13.

3/2 - Sat - 10 miles/ 0 running
am- hike Clinton lake trail w/ chris in 2h 51 mins at 110 HR/137 max....snow/ice covered so took it easy.  Hoka mafate 2 shoes had good traction

3/3 - Sunday - 12 miles/ 8 running
8am -  trails - hilly route + bp real easy, still snow/ice covered = 5miles
12:30pm - fittek - 60.31 mins  with warm-up then 10 x 1 min fartlek at 6.1 to 7.0 pace (9:50 to 8:36 pace) 1 min walk at 4mph....119 HR avg compared to 137 avg for same workout on Jan 16.
3pm- walk dogs at trails, very muddy now

Weekly totals = 54 miles/  34.7 running

Okay week.  Got in my last 2 workouts as noted below on Wed and Sunday, so now its taper week until LBL trail marathon next Sat.
1.  progressive fast run of 45 mins
2. 10 x 1 mile repeats at trails w/ rest between at 10:40 pace
3.  2 x (4 x 1.5 miles) at 11:10 pace with .5 mile easy between. 1 in am/1 in pm.
4. 10-13 miles cont trail run at 11:15-30 pace or equal effort
5.  10-13 miles cont. alternate .5 miles at 5:10/ 6:00, could be bike bath done
6. 10-15 x 1 min fast fartlek runs w/ 1 min walk between- done

Feb was a very winter month compared to Jan.  Looking forward to warmer temps and drier surfaces to run outside more.

Monthly totals in Feb = 252 miles/ 183.5 running
Yearly totals = 472.5 miles/ 350 running

Weekly Summary - 2/18 to 2/24/2013 + Hoka One mileage update

Thur 2/24/13 I've run 777 miles in Hoka One Stinson Evo's since Oct. 2012.  The left shoe has a worn out liner at back of heel.  I put a piece of duct tape over the worn area.  seems to be working okay.  I may be close to 1000 miles by April.
I also bought a pair of Mafate 2.  This fit bigger and had to relase the shoes to keep the heels from slipping.  it caused a heel blister and several on both big toes.  like them but still getting used to them.  Probably have about 50 miles + on them.  These are more for outside running on trails.

2/18 - Monday - 7 miles/ 5 running very easy
am - 60mins/4.8miles at 115/137
pm- fittek = 2.2 easy

2/19 - Tuesday - 7.2 miles/ 6 running - easy
am --5 wind chill, no gregg or chris - trails easy in 60.35 at 130/147
pm- fittek 2.2 warmup + weights

2/20 - Wednesday - 15 miles/ 12.3 marathon pace long intervals (see other post for details)
am- 3 x 1.7 miles at fittek
pm- 4 x 1.7 miles at trails

2/21 - Thursday - 2.2 miles/ 1.6 running - recovery
am - fittek real easy 30 minutes at 103 hr avg

2/22 - Friday - 7 miles/ 5.8 running easy
am- fittek 60 mins/4.8 miles at 114/134
pm- 2.2 at fittek = 27.22 at 117

2/23 - Sat - 12.6 miles/ 10 running - cont. run/marathon pace workout
am- prefer outside but footing on road and trails is very rough/icy/hard so ran at fittek
2 hours: 5 min walk + 1h 50min run at 11:00 pace avg + 5 min walk = 10.6
noon- walk dogs in rough snow in crampon's.
ARW = 214

2/24 - Sunday -  12.4 miles/ 7.2 running - very easy day
mp = 42 (recovered)
am- 1h 44 mins at 5 walk/10 run pace = 7.8 miles very easy on road/some trails but this was not smart, so got back on road
2pm- fittek for 2.2 miles in 28.52 at 110 hr
3pm - walk dogs at trails = 2.4

Weekly totals = 63.2 miles/  49.5 running........I'm hitting real good mileage for me, probably too much but I feel good.  What's a running addict to do but run when I want too!!??

Feb. has decided to have cold/snowy/icy winter weather, about 10 degrees below normal.  This past week was not good for outdoor running.

Another good week.  1 more good week until rest week before LBL trail marathon.  would like in get in the following workouts in this week:
1.  progressive fast run of 45 mins - done
2. 10 x 1 mile repeats at trails w/ rest between at 10:40 pace - done
3.  2 x (4 x 1.5 miles) at 11:10 pace with .5 mile easy between. 1 in am/1 in pm done
4. 10-13 miles cont trail run at 11:15-30 pace or equal effort done
5.  10-13 miles cont. alternate .5 miles at 5:10/ 6:00, could be bike bath
6. 10-15 x 1 min fast fartlek runs w/ 1 min walk between

I'm doing good with  the 2-3 very easy days in between harder efforts.

Marathon workout - long intervals

Today I ran/walked 15 miles with 11.9 miles at marathon pace (11.00??) and faster.  I could have never done this much volume at that pace without breaking it up and staying under control.

It went like this:

AM: planned 3 x 1.7miles w/ .3miles walk/run/walk
ran a little outside then drove to fittek for the following:
1-1.7miles  in 18.47 at 134 hr, wrw 4.28
2-1.7miles in 18.32 at 136 hr , wrw 4.37
3- 1.7miles in 18.20 at 141 hr , walk 6.10 cooldown
paces were 10.54 - 11.06 per mile
total = 6.5 miles  (77 mins)

PM : planned 4 x 1.7 miles w/ .3miles walk (this one to be outside on trails, the Tergat 2 mile loop, walking the .3miles of bike path then running downhill then the uphills of trail backwards.
I started off not feeling that great in the legs.
1-walk 4.44 + 1.7 miles in 17.50 at 141 (warmup- stumbled along)
2-walk 5.00 + 1.7miles in 17.19 at 142
3-walk 5.02 + 1.7miles in 17.33 at 143
4-walk 5.00 + 1.7miles in 18.51 at 139 (getting very dark - no headlamp)
walk .5 miles in 7.50
paces were 10.10 to 11.06
total = 8.5 miles  (1h 39mins)

This was another volume workout designed to allow more MP work without getting overly tired.

Tomorrow will be a real easy day with an early meeting, which means short run then in evening going to UI b-ball game, which means no pm run.

we will see what this workout means for the marathon race I'll run at LBL but I feel in good shape, but the mental part of racing is what I lack.  The workout today helps me to get mentally tougher and it was FUN. We'll see on march 9.

Weekly Summary 2/11 to 2/17/2013 (nice week)

2/11 - Monday - 8.9 miles/ 5.8 running very easy
am- recovery 60 mins at 117hr = 4.7
5pm- walk dogs north trail-nice = 2.2
6pm-24min at fiitek at 124hr = 2

2/12 - Tuesday - 10 miles/ 7 running - faster run
am - frozen trail run w/ gregg/chris, wup + 4.5M in 46.34 at 153 hr, nice progressively faster run 1st mile in 11:27 down to 9:24....wow.....fast for me
pm- fittek 65 mins very easy R/W at 113hr w/ 10 x 1min at 5.5mph
ARW = 221

2/13 - Wednesday - 7.6 miles/ 5.6 running easy
am- 65 mins very easy road loop,thru trails up Goat =5.6
pm- dog walk  = 2

2/14 - Thursday - 8 miles/ 7 running moderate run
6 am - bike path w/ chris,gregg..steady pace 5M 55:09 at 133hr/147 max = 5.3
pm - fittek 34 mins w/ 8x1m fast = 2.7
did not eat until supper

2/15 - Friday - 3 miles/ 2.7 running very very easy
mp-42 hr
am - fittek 36 mins at 118/135max = 3

2/16 - Sat - 17.5 miles/ 12.2 running - marathon pace workout
(planned 10 x 1 mile at 10:40 pace with 5 mins rest between.  goal is to run controlled pace work with good rest but do many reps for a high volume workout)
7:30am- trails - warmup1.5 miles + a few strides.  cold,sunny, windy day . decided to run the mile loop that goes up Goat mt.
splits:
1-9.41 at 147 - walk rest 5mins for .3M....this is typ. rest between repeats
2-9.55 at 148
3-9.52 at 150....at this point the sweat/cold/wind was getting to me so I decided to finish the workout at fittek......at fittek I was able to control the pace of the repeats.
4-10.33 at 138
5-10.41 at 139
6-10.39 at 143
7-10.30 at 147
8-10.40 at 148
9-10.01 at 156.......decided to go a bit faster the last 2 repeats
10-10.16 at 155
cooldown of 16 mins = 1.1 miles
total = 16 miles
....overall pleased.  the trails were actually easier than the treadmill and a better trail race workout BUT the purpose of the run was not to run the fastest I could for the repeats but to run controlled so running on the treadmill solves that.  there will come time for faster trail intervals some day.
ARW = 217

pm- walk dogs = 1.5......I like the walks to flush out the legs

2/17 - Sunday -  12.2 miles/ 8.8 running - very easy day
mp =42 hr.....so I recovered heart wise from yesterday
8am - w/ gregg....trails, walk to 3.5pt, then run 5M at easy effort in 55.24 at 136, then walk. = 5.5
This run shocked me how easy it was at 11:05 pace.
12:30pm - fittek w/ tanya/jason -  60 mins at 116 avg HR very easy recovery, ran at 4.6,4.9,5.2,5.5 mph pace = walking = 4.7
4:30pm- walk dogs  = 2 miles

Weekly totals = 67.2 miles/  49.1 running.....wow, this is alot of miles as I'm just running when I feel like it

Very good week.  2 more good weeks until rest week before LBL trail marathon.  would like in get in the following workouts in these 2 weeks:
1.  progressive fast run of 45 mins - done
2. 10 x 1 mile repeats at trails w/ rest between at 10:40 pace - done
3.  2 x (4 x 1.5 miles) at 11:10 pace with .5 mile easy between. 1 in am/1 in pm.
4. 10-13 miles cont trail run at 11:15-30 pace or equal effort
5.  10-13 miles cont. alternate .5 miles at 5:10/ 6:00, could be bike bath
6. 10-15 x 1 min fast fartlek runs w/ 1 min walk between

To succeed with these workouts I must cont to have the patience to do the 2-3 very easy days in between.

Weekly Summary - 2/4 to 2/10/2013

2/4 - Monday - 6 miles/ 4.8 running
am/pm- 2 very easy runs + weights/abs

2/5 - Tuesday - 9.2 miles/ 4.5 running
am - frozen trail run w/ gregg/chris, 4.5M in 48.44 at 144 hr
pm- fittek + walk dogs

2/6 - Wednesday - 9 miles/ 6 running
am- very easy hilly route
pm- dog walk + fittek run, weak but good to run

2/7 - Thursday - 7 miles/ 5.5 running
6 am - bike path w/ chris, gregg 57.17 for 5.3 miles 2 x 2M in 20.48 + 19.24..good
pm - fittek warm-up w/ 2- 30s fast + weights/abs/squats

2/8 - Friday - 5.3 miles/ 3.5 running
am - very windy/ very easy run/walk w/ gregg at W.3/ run .7 mile.

2/9 - Sat - 21.3 miles/ 15.7 running
am- 3 loops at lake mingo part of KRR fat ass - 4.31.41 @141avg/162 max at W5/R10 pattern, each loop even pace 1.29/1.30/1.31, last one tired last 2 miles...firm trail at start then getting slippery at end of 3rd loop........huge spread of food and drinks...fun to be able to do some of the longer runs now.  ran in hoka one mafate 2, 12.5 runs big and left heel slipped and got a slight small blister, sock had hole in it, plus left big toe got blister.

2/10 - Sunday -  9 miles/ 3 running
8:30am - just walk around the woods and river banks of LOW 3.75 miles
12:30pm - fittek w/ tanya/jason -  60 mins at 101 avg HR very easy recovery, ran at 4.5,4.6 pace plus lots of walking at 3.7-4.3mph = 4.25 miles
3pm- walk dogs -2 loops of purnell woods loop = 1 mile

Weekly totals = 61.2 miles/  42.7 running

Good week.  3 more good weeks until rest week before LBL trail marathon.  would like in get in the following workouts in these 3 weeks:
1.  progressive fast run of 45 mins
2. 10 x 1 mile repeats at trails w/ rest between at 10:40 pace
3.  2 x (4 x 1.5 miles) at 11:10 pace with .5 mile easy between. 1 in am/1 in pm.
4. 10-13 miles cont trail run at 11:15-30 pace or equal effort
5.  10-13 miles cont. alternate .5 miles at 5:10/ 6:00, could be bike bath
6. 10-15 x 1 min fast fartlek runs w/ 1 min walk between

To succeed with these workouts I must have the patience to do the 2-3 very easy days in between.  5-10 miles a day is fine but pace must be real easy.

2 Week Summary - 1/21/13 to 2/3/2013

1/21 - Monday - 7.8 miles/4.5 running
am -fittek test run #2 70 min at 125 =5.7M + 2.1 mile uphill at 10% at 2.5 mph

1/22 - Tuesday - 6 miles/5 running
am - fittek
pm- fittek + weights

1/23 - Wednesday - 6.6 miles/3 running
am-tanui loop at r/w pace - easy
pm- walk dogs

1/24- Thursday - 6.6 miles/ 3.7 running
am - fittek - easy
pm- walk dogs

1/25 - Friday - 5.5 miles/5.2 running
am-4mile trail loop - easy all run

1/26 - Sat - 20 miles/13 running
am - RiddleRun 14 - 5 loops of 4 mile loop, walk loop one then go 4 loops with tony, tom, lindsay, felt okay, r/w pace all loops

1/27 - Sunday - 2.25 miles/ 1.7running
am -fittek - easy recovery, not sore

Weekly totals = 54.8 miles/ 36  running

The 20 miles at RR is the most I've done there in many years.
------------------------------------------------------------------------
1/28 - Monday - 4.7 miles/ 3.8 running
am - fittek a little tired

1/29 - Tuesday - 7.3 miles/ 6 running
6am - run BP start easy w/ 2M in 23:20 + 2M in 22:10- a little tired but expected
pm- fittek w-up then 4:45 1/2 mile

1/30 - Wednesday - 5.5 miles/ 5 running
am- easy LOW road loop thru BP, high school

1/31 - Thursday - 6 miles/ 5.5 running
am - trails loop 4.5 around/up goat mt 3 times
pm- fittek easy 1.5
weight is 223 lbs.

2/1 - Friday - 7.7 miles/ 6.5 running
am-  test # 1 - 70 mins = 5.7 miles
pm- all run at fittek 2M=21.30

2/2 - Sat - 6.4 miles/ 4.4 running
am -up early run LOW road loop shortest way possible in dark w/ 1" snow- fun
pm-walk dogs

2/3- Sunday - 16.1 miles/ 11.7 running
am - trails run around for 8.1 miles in snow
noon-fittek test #2 70 mins w/ running at 5.4 to 6.2 pace for 6 miles
pm - walk dogs- nice sun and snow for 2 miles

Weekly totals = 53.7 miles/ 42.9 running

Jan month totals = 220.5 miles/166.5 running

Pretty good week, sort of in a down mood with gray clouds and windy/colder weather.  I guess winter decided to show up a little bit.  need to focus on what I want to do to get final prep for LBL marathon.