tag:blogger.com,1999:blog-15030790049486110172024-03-05T02:42:03.555-08:00Run to the HillsRun2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.comBlogger17125tag:blogger.com,1999:blog-1503079004948611017.post-67569400401516260192015-06-12T15:11:00.001-07:002015-06-15T05:32:15.040-07:00Mountains to Beach Marathon 2015: Just 10 seconds away...<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuhxv0fR2CFFNLj6rHr3pieZA__zDDY7qO5pVht4pwmTKrBRBOiaIHA-w1TTKO3RqPNg7VmE5PozOyNAYAYg8h-9ArNBnIgtHCdU1dTnOI3t709RF55KnXIj8tUUrEyrAPeDtNCW7MmpU4/s1600/IMG_1549.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuhxv0fR2CFFNLj6rHr3pieZA__zDDY7qO5pVht4pwmTKrBRBOiaIHA-w1TTKO3RqPNg7VmE5PozOyNAYAYg8h-9ArNBnIgtHCdU1dTnOI3t709RF55KnXIj8tUUrEyrAPeDtNCW7MmpU4/s400/IMG_1549.jpg" width="400" /></a><br />
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After the 2014 CIM debacle, I made the decision to run
Mountains to Beach in 2015, since I managed to pull off a good race on
that
course last year, just a few weeks after a very bad race at Boston.
However the recovery from CIM went slower than anticipated. The left
thigh
issue that plagued me the last few weeks before CIM and during the race
became a
major issue, with pain on the inside of the leg and elevated heart rate
at slow
speeds, indicative of deficient mechanics. It turned out that I had developed a left hip weakness, and
that my gracilis, one of the long adductor muscles, had compensated for this
weakness. The gracilis took a beating during the last training weeks and during
the race and finally gave up, leading to pain and flawed running mechanics especially at lower speeds. The end of December and January were spent aggressively rehabbing my left hip,
with lateral leg raises, clamshells, and planks 5 times a week, and managing to
run 6 days a week, albeit slow and in moderate pain. I made steady
progress, and with the consistent hip exercises I felt I was getting healthier
every week, with most of the pain gone by early February. I maintained the
core/hip routine throughout the training cycle and also lifted weights at least
once a week to keep my body from developing weaknesses. </div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
I ran a rust buster 8k at Brea at the end of February in a relatively mediocre
time (31:58). This was my only tune up race, but from there most of the training went fine, the highlight being a solo 10 mile hard tempo run at 6:26 pace at the end of March. I hit a difficult
week 4 weeks before the race, with general fatigue and difficulties maintaining
paces on the later intervals of my workouts, so my coach decided to backoff and
reduce the mileage, leading to a 3
weeks taper instead of the usual two. As a result, I felt relatively fresh
during the last week before the race, although that week was very stressful at
work and home, with too many events that did not contribute to a relaxing
environment. In addition I got a sore throat a week before the race; although
it never evolved into a full blow head cold, I was still coughing and having
minor congestion the day of the race.</div>
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<br />
I drove to Ventura on Saturday afternoon, and after picking up my bib at the
expo, I checked in at the hotel, and ate my last dinner at a sushi restaurant. I
slept reasonably well considering the early wake up (3:10AM), drank a bottle of
carbo force, ate two toasts and boarded the shuttle at 4AM. The drive to Ojai
was quick and we were dropped at 4:30AM. I used the bathroom a couple of times,
and met Duck, a forumite of the RW west forum about half an hour before the
start. I jogged a few hundred yards about 15 minutes before the start – luxury
of a smaller race - but did not feel the need to warm up too much.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDEfHv6XVTJm4HAkYQCFLBtjmC8ISCqh32FSWZRPMxE16NA9szJ2ZKaZNE7DW7MkoYUi1op1aym08zD3vxDQ46v92Mgz_pHpJGRDiBGBo1BmK8TNCa7XauSDY_osMm1jUyC_qrva5kDmrN/s1600/DHHolmes_150524_9723-X3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDEfHv6XVTJm4HAkYQCFLBtjmC8ISCqh32FSWZRPMxE16NA9szJ2ZKaZNE7DW7MkoYUi1op1aym08zD3vxDQ46v92Mgz_pHpJGRDiBGBo1BmK8TNCa7XauSDY_osMm1jUyC_qrva5kDmrN/s400/DHHolmes_150524_9723-X3.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>At the start, shortly before 6AM</b></td></tr>
</tbody></table>
<div style="text-align: justify;">
I lined up
two rows from the front line, and at 6AM we were off and going. Having run the race last year I knew what to expect and the topography of the course. First, a loop around Ojai with some inclines and declines, then a steady decline from M8 to M18, and then a flat course to the finish.The first two miles were
close to average pace with some very minor rollers (6:52; 6:55). At Mile 2, I
saw Robert, my taxman who came to support his wife who was running her first
marathon. Miles 3 to 5 were fast because of the downhill on the bike path
(6:46; 6:43; 6:44). I felt comfortable, and the downhill made these three miles
really easy. I did not try to hit a specific pace but rather tried to keep the
HR at reasonable value and save my legs by not hammering the downhill. </div>
</div>
<div class="MsoNormal">
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOrbxlLeCQZJi62BD2U5fWazBHeMgs9M2Win4f78EPrAh5MG6_hR6ycdr47Smu0_sAHaenOGxu0QvB9FbJl14X9rU8-5fDpIk5-ptRvGjh2tE4-fxnd3JfgAosQ9JD80Hczd7-0qE_Oc7k/s1600/M2B2015_elevation.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="120" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOrbxlLeCQZJi62BD2U5fWazBHeMgs9M2Win4f78EPrAh5MG6_hR6ycdr47Smu0_sAHaenOGxu0QvB9FbJl14X9rU8-5fDpIk5-ptRvGjh2tE4-fxnd3JfgAosQ9JD80Hczd7-0qE_Oc7k/s400/M2B2015_elevation.jpg" width="400" /></a></b></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Elevation profile with corrected elevation values. </b></td></tr>
</tbody></table>
<br />
<div style="text-align: justify;">
The next three miles (6-8) were harder, because we left the bike path to go back towards Ojai and regain the all the elevation lost. I tried not to
work too hard on Mile 6 steady incline and the rollers, keep the HR under control even if that meant a few
slower miles (7:04; 7:05; 6:59). Once we were done with that loop, we got back
on the downhill bike path and I thought things were going to get easier, based
on my earlier pace on the downhill segments at M3-4. However the downhill did
not feel as easy compared to the first time we ran on the same section. During that second time on the bike path I saw John Loftus, coach at Run Your Potential who yelled at me to get my attention and took the picture on the left:</div>
</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTvj_LEjeNVbsC4XYwfhw8Ba8dNMbuNjDFhTNfqcCOD0kTZKRrgG8ElFpAux9TWEm2DH6tvRyDa44RI2bCjg3pY4kdfFbekE9osDZJrnoLua2nYDELIs1KfHkUBTgj1c21s8sUqAsIzEhm/s1600/DHHolmes_150524_0448-X2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTvj_LEjeNVbsC4XYwfhw8Ba8dNMbuNjDFhTNfqcCOD0kTZKRrgG8ElFpAux9TWEm2DH6tvRyDa44RI2bCjg3pY4kdfFbekE9osDZJrnoLua2nYDELIs1KfHkUBTgj1c21s8sUqAsIzEhm/s320/DHHolmes_150524_0448-X2.jpg" width="212" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVWvdDWCHTKaN-I7EI-nZkcnyvPYZ1jEXlt59CJOl-UuU2YBfyKyx2A2t6uf9xXJQ_5jDv2iG7tnLU_ivFfRJCN-Iw0Y9S3AZxqykLNDcI79kuksd_QMgDbhkkE8qKg9Fp-CwyMO2n4Pun/s1600/C360_2015-05-24-16-54-53-571.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVWvdDWCHTKaN-I7EI-nZkcnyvPYZ1jEXlt59CJOl-UuU2YBfyKyx2A2t6uf9xXJQ_5jDv2iG7tnLU_ivFfRJCN-Iw0Y9S3AZxqykLNDcI79kuksd_QMgDbhkkE8qKg9Fp-CwyMO2n4Pun/s320/C360_2015-05-24-16-54-53-571.jpg" width="201" /></a></div>
<br />
<div style="text-align: justify;">
In that downhill segment I got dropped by a few runners, including one of the rare
females in the group, as they accelerated quite a bit. Miles
10-13 were spent trying to take advantage of the downhill (6:48; 6:54; 6:45; 6:43) but trying at the
same time not to hammer it to avoid muscle damage and subsequent leg fatigue. I
reached the 13.1 mark at 1:29:45, which gave me confidence that I would finish
under three hours, since I was able to run last year’s race with about a minute negative
split. </div>
</div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
However, around Mile 16, I started to feel some early signs
of fatigue. It felt difficult to keep the heart rate above 160, and I wasn’t
sure where this was coming from. Early leg fatigue due to the downhill
segments? I had taken gels regularly every 30 minutes so it was too early to be
low in glycogen, but I was clearly starting to work harder. I tried to increase my leg turnover but this was not effective and I could not maintain this higher turnover for very long. By Mile 18, most of
the elevation drop felt negligible, and it became a steady grind to keep pace. In
addition, we were reaching the Ventura plain, and the temperatures were now
warmer (above 60F) with no cloud cover, making the conditions harder. I
doused myself with water at every aid station but the cooling effect was
unfortunately short lived. I did not slow down dramatically but it was becoming
harder and harder to maintain pace (6:48-6:50). I remember passing a few runners there and
maybe being passed by one or two, including one guy in a tri jersey who blew past me finished two minutes ahead of me - I ended up chatting with him at the finish. We were also catching up with slow half
marathoners and the bike path was getting more congested. I focused on staying
on my race one mile at a mile, bargaining with myself to try and get the mile I was
running in at 6:52 or less, before thinking about the next one. </div>
<div class="MsoNormal">
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Once we got out of the bike path into Ventura things definitely got tougher.
Mile 21 was run at 6:47 so I was encouraged that I might be able to finish
stronger. At Mile 22 I crossed the train tracks and was relieved because I knew I would
not have to wait for a train crossing (the runners information mentioned that
due to train schedule, runners running between 2:55 and 3:05 may have to stop
for trains….). </div>
<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6Kzrcweu_rlRvYh9SqCJskdLVlhw8cVwLTmLjIyi4dWSADq_tDXluDs0Jq4kMjBMcEHiwYrHbjOHWFen9nx5uJjazypZ4CwWrRPOqOSRM2b1zpu3W_VBtNMsd5Rk9dYYUebB1HkqpOAhQ/s1600/M2Blatemiles.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6Kzrcweu_rlRvYh9SqCJskdLVlhw8cVwLTmLjIyi4dWSADq_tDXluDs0Jq4kMjBMcEHiwYrHbjOHWFen9nx5uJjazypZ4CwWrRPOqOSRM2b1zpu3W_VBtNMsd5Rk9dYYUebB1HkqpOAhQ/s640/M2Blatemiles.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Detailed view of the loop from Mile 22 to the finish, with the <strike>cross-training</strike> train-crossing shortly after mile 22, and the turn around towards the finish before mile 25. </b></td></tr>
</tbody></table>
<div style="text-align: justify;">
The next miles between the freeway and the ocean front were progressively slower, around 6:55 pace. The
course had more turns with some irregular surface, and it was definitely more
congested than before, with the sun directly above. I started to calculate
mentally how much cushion I had to go under 3 hours...but with each mile clicking at 6:55 or slightly slower I
was getting worried that I might not make it. However I really did not have it in
me to close faster, as I felt like if I had pushed
harder it would have resulted in a blow up in the next mile. <span style="mso-spacerun: yes;"> </span>As someone once said, I knew my goose was
cooked, it was just unfortunate that it was already well done way before mile 26….</div>
</div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
We passed the finish around mile 23 (6:55). During that section I was seeing slow half marathoners on the other side who were running in the opposite direction towards the finish, and it felt like the turning back point to reach the finish line
was never coming. My mind was feeling foggy but I was trying to make it one mile at a mile while also trying to catch up some of the marathon runners who were slowing down to help me keep pace. I finally made it to turnaround, and from there we were back on the bike
path towards the finish. It was more tortuous and bumpy than I would have
liked, with many slow half-marathoners blocking the way, and I could not muster better than a couple of 6:59 miles. I flew by the female
runner who had passed me at ~ M11, as well as a couple of others marathon runners who clearly bonked in these late miles. As my Garmin beeped
signaling Mile 26, I realized I needed to cover the final 0.2 or change in less than 1min 30s. I knew I was in trouble but gave it all I had to try and
finish under 3hrs. About a swimming pool length away from the finish, my Garmin showed 3:00:00…I still kicked hard and was happy to be finally
done, but did no excessive celebration when crossing the line in 3:00:09... </div>
<div class="MsoNormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQveTboy-1ePOAnSfd6uhbVeh0-NxRN6DxhA9_lOC7mwMlPON_gaE-Vw47gSNRRbpB8ex_1nxJFcnnKm1HgyE3CEjHEKhP7CqNFCj-KQ95bPkc2KHvwlKE8kDh2FpoNWUv4Bbpvvzm0BO8/s1600/M2B2015_Finish.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQveTboy-1ePOAnSfd6uhbVeh0-NxRN6DxhA9_lOC7mwMlPON_gaE-Vw47gSNRRbpB8ex_1nxJFcnnKm1HgyE3CEjHEKhP7CqNFCj-KQ95bPkc2KHvwlKE8kDh2FpoNWUv4Bbpvvzm0BO8/s640/M2B2015_Finish.jpg" width="425" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Less than 0.2 mile from the finish..so close, yet so far. </b></td></tr>
</tbody></table>
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
This finish was surprisingly unemotional. I could have
broken up since I was so close, needing only 10s to go under 3 hours. I could have been stoked to finally get a personal best by 45 seconds at the ripe age of 47, after two years without
any improvement at the marathon (or any other distance). I just felt a dull sense of relief and satisfaction
as the race was over and I managed to run a solid race, even if I fell short of
my main goal. I will always wonder where in my splits I could have gained these ridiculous 10 seconds...but at least the template for a successful run was there, and I hope
I won’t have to wait another two years before improving. </div>
<div class="MsoNormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUlSedhrtk6meKpPuVTOP3OvgiTA4tbSNnRweHS3xlcHdRuY5x3GPj3p7zjHJwl_9TawFAIPeNhItewTb6TEGxF8Ce2h2Jj8xA2qO41uoPEjxiSsbPn0AdhNZXV_R5mE1VK_mlCD4IgiEP/s1600/18822_10153890075367519_5179486087337111452_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUlSedhrtk6meKpPuVTOP3OvgiTA4tbSNnRweHS3xlcHdRuY5x3GPj3p7zjHJwl_9TawFAIPeNhItewTb6TEGxF8Ce2h2Jj8xA2qO41uoPEjxiSsbPn0AdhNZXV_R5mE1VK_mlCD4IgiEP/s400/18822_10153890075367519_5179486087337111452_n.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>With Rocky from the West forum who PR'ed but just missed a BQ by ~ 1 minute. </b></td></tr>
</tbody></table>
<br />
<br />
<b>Splits: </b></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; border: none; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-table-layout-alt: fixed; width: 520px;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Interval</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Distance</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Time</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Pace</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Avg HR </span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Max HR</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:51.3</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:52</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">154</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">172</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">2</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:54.4</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:55</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">163</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">171</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">3</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:45.5</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:46</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">169</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">4</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:42.2</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:43</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">162</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">165</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">5</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:43.4</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:44</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">162</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">165</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">6</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:03.6</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:04</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">167</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">7</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:04.1</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:05</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">165</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">168</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">8</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:58.5</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:59</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">166</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 9;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">9</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:51.3</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:52</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">162</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 10;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">10</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:48.3</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:49</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">161</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 11;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">11</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:54.5</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:55</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">162</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 12;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">12</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:45.4</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:46</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">160</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">163</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 13;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">13</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:43.3</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:44</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">159</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">161</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 14;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">14</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:46.3</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:47</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">159</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">161</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 15;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">15</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:53</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:53</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">158</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">161</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 16;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">16</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:50.4</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:51</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">158</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">160</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 17;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">17</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:48.6</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:49</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">159</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">161</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 18;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">18</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:48</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:48</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">161</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">163</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 19;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">19</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:50.0</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:51</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">162</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 20;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">20</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:54</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:54</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">161</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 21;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">21</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:46.8</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:47</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">162</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 22;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">22</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:55.2</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:56</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">162</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 23;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">23</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:55.4</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:56</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">162</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 24;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">24</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:59.9</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:00</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">161</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 25;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">25</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:59.6</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:00</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">162</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 26;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">26</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:58.7</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:59</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">162</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">168</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 27; mso-yfti-lastrow: yes;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">27</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">0.27 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">01:38.6</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:05</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">166</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">169</span></div>
</td>
</tr>
</tbody></table>
Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com3tag:blogger.com,1999:blog-1503079004948611017.post-58213093700959277882014-12-15T14:06:00.000-08:002014-12-17T12:20:06.789-08:00CIM2014: When slaying the dragon is just not good enough<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0z8YWb8wzKCqBQT9MVE6xVNPcvQpYTFwlK9wLXlTIDD4vmO4wc-XeOQPhf2etbL0z0CPD6UeAPwDLT7vKbj9OHRHuhp2gtt1NvL-3GfPbH1koGS_bNUeXfu38GmnO68NM8U8Bh0-BU6YV/s1600/IMG_0882.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0z8YWb8wzKCqBQT9MVE6xVNPcvQpYTFwlK9wLXlTIDD4vmO4wc-XeOQPhf2etbL0z0CPD6UeAPwDLT7vKbj9OHRHuhp2gtt1NvL-3GfPbH1koGS_bNUeXfu38GmnO68NM8U8Bh0-BU6YV/s1600/IMG_0882.jpg" height="480" width="640" /></a></div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;">In 2012 and 2013 I signed up for CIM and ended up not being
able to start the race because of two different injuries. As a result of
these
two consecutives DNS, CIM became a psychological roadblock for me, and I
told
myself after the second injury that I would never sign up for that race EVER AGAIN! Then this year I decided to run a marathon before the end of the
year to
try and salvage my racing season. However, no race other than CIM seemed
to be working for my schedule. I am not overly superstitious, but it
took some time before I
finally hit the registration button, knowing my heavy past with that
race. The
training cycle became about “slaying the CIM dragon”, as <b>Multi22</b>, one of
the
sub-3 forumites pointed out, and to stay healthy enough to step the
start
line. </span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: Helvetica; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 10.0pt; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: JA; mso-fareast-theme-font: minor-fareast;">My overall
training went fine. I ran a 1:26:47 half marathon 5 weeks before the race,
which McMillan calculated as an equivalent of 3:02:38, but my workouts put me
around 6:48-6:52 pace at marathon pace heart rate, which gave me hope that I
had the fitness to go under 3hours. Only issue, I started to feel some left thigh ache the last two weeks before the race. This ache slowly faded in the few days before the race so I wasn't overly concerned about it. I flew to Sacramento on Friday, and hit the
expo Friday afternoon. I got to meet Kim Conley, saw the BQ bell and the CIM wall where all the runners names were written. </span></span>
</div>
</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg74A5g2514hFRZyDjBXL2svcSeYX9eKfUSpsMH25SHt6DVfWEhyx3QtPVzkiNvSi0sT53mkbmnGmCUopoCqBEPvu888OaJHt5zw9ZrUhyphenhyphenzjHIHDDwFxa_FqYgtKHhVjSa2WE7sr6IAQQrV/s1600/IMG_0800.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg74A5g2514hFRZyDjBXL2svcSeYX9eKfUSpsMH25SHt6DVfWEhyx3QtPVzkiNvSi0sT53mkbmnGmCUopoCqBEPvu888OaJHt5zw9ZrUhyphenhyphenzjHIHDDwFxa_FqYgtKHhVjSa2WE7sr6IAQQrV/s1600/IMG_0800.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>With Kim Conley </b></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYxvzjYZs2V__AkeREwnkbDYJQTWdjwAoG8xirtXQHSGxIusV907xM9iEIALR0j1LDtezUmlghBgLnUCWhX_GLuRuywe53l2ITry1HKghH4dAQgDakG6-xu6CElwvQPH6h8rkYUIBMTEyh/s1600/IMG_0801.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYxvzjYZs2V__AkeREwnkbDYJQTWdjwAoG8xirtXQHSGxIusV907xM9iEIALR0j1LDtezUmlghBgLnUCWhX_GLuRuywe53l2ITry1HKghH4dAQgDakG6-xu6CElwvQPH6h8rkYUIBMTEyh/s1600/IMG_0801.jpg" height="400" width="300" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCwVvvcw2mxIVK5Br0j5NlugszA1L74JrfgozlHwSbYp_xoLDRuNd9wahu__bub8HixuRGjL8o5q9VgWIYcynwYG6Ltm0uQ38YKk7byCvGGav-09zUABp6_DQTyxDIs7JEfv2t6NiUY78L/s1600/IMG_0819.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCwVvvcw2mxIVK5Br0j5NlugszA1L74JrfgozlHwSbYp_xoLDRuNd9wahu__bub8HixuRGjL8o5q9VgWIYcynwYG6Ltm0uQ38YKk7byCvGGav-09zUABp6_DQTyxDIs7JEfv2t6NiUY78L/s1600/IMG_0819.jpg" height="400" width="300" /></a></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
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<span style="font-family: Arial,Helvetica,sans-serif;">
The next morning I drove the course and realized then the
rolling nature of the course, as there was virtually no flat portion between
the start and mile 16-18. This worried me a bit knowing that I did not do my MP runs on hills, just some tempo intervals and hill repeats.</span><style>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ2d7bi_sUcxFZ0O_IMVdZaojM93KpMKG6Y-cTe9n-7eCS5414fREqGS4WjuIXNaK0fSLcP4TC7KzVk3p5gpUNzQQgeQiyXCfe-DSfP5co9LJABRpCzFnxObbRX_4tKes6j28sVkb_lo1E/s1600/IMG_0823.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ2d7bi_sUcxFZ0O_IMVdZaojM93KpMKG6Y-cTe9n-7eCS5414fREqGS4WjuIXNaK0fSLcP4TC7KzVk3p5gpUNzQQgeQiyXCfe-DSfP5co9LJABRpCzFnxObbRX_4tKes6j28sVkb_lo1E/s1600/IMG_0823.JPG" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Short uphill at Mile1</b></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVd_xF5nYQ0QbyL5EyQ4_oFlPY3233BeFPqgAcbglF2RgAK_m7ij1I5FhsPppsbgY9jVaVUTDNe7N6PFfUX-BG_MtNoXjI9QjpPUrYLSLPVpDWYya3eOF1HtEClHOUPgleN2tRsDsFcNFv/s1600/CIM_Elevation.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVd_xF5nYQ0QbyL5EyQ4_oFlPY3233BeFPqgAcbglF2RgAK_m7ij1I5FhsPppsbgY9jVaVUTDNe7N6PFfUX-BG_MtNoXjI9QjpPUrYLSLPVpDWYya3eOF1HtEClHOUPgleN2tRsDsFcNFv/s1600/CIM_Elevation.jpg" height="195" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Elevation profile, note the absence of continuous flat segments until ~ mile 18</b></td></tr>
</tbody></table>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;">I slept very poorly the night before the race and woke up at
3:30 without the alarm. I drank a bottle of Carboforce, ate two muffins with
honey, showered and got ready to board the bus. I saw Dave in the line and
we rode the bus together with his buddy from Seattle. Once arrived, I hit the
portajohns right away to take care of business, after which I saw John Hill, who ended
up running a blazing 2:38 that day. He complained to me that he forgot his Garmin and was forced to run with a clunky set up with his phone. Had he told me so before hand I could have loaned him one, as I brought three with me being paranoid with technology failure...<span style="font-family: Helvetica; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 10.0pt; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: JA; mso-fareast-theme-font: minor-fareast;">I then hung
around the start area; it was surprisingly empty until maybe
10-15min before the race, at which time people started to congregate.</span></span>
</div>
<div class="MsoNormal" style="text-align: justify;">
</div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT6ZI9BsUGJZUoeQFDDNZRlwRx1u5fYs_rdZYLeOC-y6CFuoKeezF65nhGpueIqcuhgLO2aVMkrXSSmrUE6-Lj9a2JM7WUpEgkscXJa7u_DYNtEp_Mwb4UiMUITKeLyqZR7Rxq8H4c7VdI/s1600/IMG_0836.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT6ZI9BsUGJZUoeQFDDNZRlwRx1u5fYs_rdZYLeOC-y6CFuoKeezF65nhGpueIqcuhgLO2aVMkrXSSmrUE6-Lj9a2JM7WUpEgkscXJa7u_DYNtEp_Mwb4UiMUITKeLyqZR7Rxq8H4c7VdI/s1600/IMG_0836.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>At the start, keeping warm about 45 minutes before start time</b></td></tr>
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<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;">I kept my throwaway clothes until 10 minutes before the start and took
care of business one last time in my empty Gatorade bottle, unbeknownst to people
around me, thanks to my warm-up pants. I threw away pants, fleece and hat, lined up several rows from the front and at 7am sharp we
were off. </span><br />
<div class="MsoNormal">
<span style="font-family: Arial,Helvetica,sans-serif;"><br style="mso-special-character: line-break;" /></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;">Right away it felt difficult to reach sub-3 pace. I found
myself surrounded by the 3:05 pace group. This was oppressing as I did not have much running space, and I thought that they had
no business running that pace, as I clocked the first mile at 6:55. It was only
after the second mile that I was able to detach myself from the group and get
some breathing room. At that time I started to realize that the course was
relentless. The hills were not bad or steep, but there were very little to no flat segments, once I was done with a short uphill there was a downhill that I needed to be
careful not to hammer. This isn’t the type of course I am comfortable with, as
I like to get into a rhythm, dial in marathon pace and forget about it. I focused on running the tangents, which sometimes meant that I was all by myself on one side of the road, while the pack of runners around me just followed the curves and the runners in front of them. </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg7ZWq-jyVftrGZUU8zSWJI4iGd85vHXGT3Msm0RdUaDK3arPgaZjF6INK6K_TxZ51KyiiW77P-dZmPkPHok0iy7B5NHFUzQZ98eA0tfZm4gxblRid3ILwg1b08-oB15kWyCDsOpIIPtKz/s1600/CIM04.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg7ZWq-jyVftrGZUU8zSWJI4iGd85vHXGT3Msm0RdUaDK3arPgaZjF6INK6K_TxZ51KyiiW77P-dZmPkPHok0iy7B5NHFUzQZ98eA0tfZm4gxblRid3ILwg1b08-oB15kWyCDsOpIIPtKz/s1600/CIM04.jpg" height="320" width="284" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>In the early Miles, in front of the 3:05 pace group</b></td></tr>
</tbody></table>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;">The first 5-6 miles were a net downhill and I was a few
seconds over sub3 pace for these miles. However once we hit more even rolling miles with approximately equal up and downhills, my pace slowed down a bit
and I started digging myself into a hole. At that time I was thinking that I
should be going faster but the effort felt maximum for a marathon and I was afraid of blowing up in the second half. I had a small 10 oz bottle onto which I had diluted 5 gels and I used
it to take “gels” at Mile 4, and Mile 8. I looked at my split crossing the
half, and my Garmin showed 1:31:38. I then realized that it would be really
difficult to get under 3 hours considering the deficit I had built. I took
another “gel” at the half.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Around mile 14, I seriously considered dropping out. I told myself
that there was no point in continuing, as I was going to beat up my legs for no
reason. I had no interest in another BQ, nor in anything else than a sub-3 hour
time, and it made little sense to finish. Then I thought of my kids, and that
it would set a terrible example for them, as I always tell them to finish what
they started. I also thought that I finally got a chance to start that race after
two consecutive DNS, and that I owed it to myself to finish, just to put a
closure on my bad history with CIM and finally “slay the CIM dragon”. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Once I made peace with myself and decided to finish, I felt better
for another two-three miles. I clicked miles at a regular pace, focused on my
effort than on the pace itself and started to catch up with some runners.
Around mile 18 the pace began slightly more difficult to sustain. I kept
plugging but it felt harder, even if I was still passing other runners. I took
my last two “gels” at Mile 17 and 20 and threw away my empty gel bottle, just to
feel more comfortable. </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeZO4gw0huHP8duPdGDgjoRIbmhpJxYX4FWTH_L-r6zg7c7AbR-Y5GrVnX9NvWjr08CFogfC2ft7pdFLnNZGEPaM1CI9A2U5RR87-cku0j9nn-yrhAy8QSBGEBLSFd_MLXrHIhyvbRU3gh/s1600/CIM_02.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeZO4gw0huHP8duPdGDgjoRIbmhpJxYX4FWTH_L-r6zg7c7AbR-Y5GrVnX9NvWjr08CFogfC2ft7pdFLnNZGEPaM1CI9A2U5RR87-cku0j9nn-yrhAy8QSBGEBLSFd_MLXrHIhyvbRU3gh/s1600/CIM_02.jpg" height="320" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>In the last miles, grinding towards the finish</b></td></tr>
</tbody></table>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;">At mile 21 we reached a bridge which is considered the last “hill” of the
course. It wasn’t much of a hill but I passed several runners who were walking
or jogging. Once we entered the city, the course was
completely flat – finally – but at this point the legs became fatigued, with
some muscle twinges on the left quad - the muscle area that had bothered me the last few days before the race, and on the right foot. My breathing became more labored, and the heart rate went slightly up, which was a clear indication that I was working on fat and that my glycogen was
getting low. The last miles went by relatively quickly. I passed lots and
lots of runners there and did not get passed. Around mile 23 I felt I still had a bit left in
the tank but did not want to push harder because of the muscles twinges in my
left leg and also because I felt I did not have much to gain at this point as I wouldn’t PR anyway. I still let it all go after mile 26 to close fast and blew past several other runners in that stretch. I crossed the finish in 3:02:26, with a 1min10 seconds negative split, glad to be finally done with that race. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_a2IASqHvhf0snq0bTxQnVoijJRkDh9RHgnN1ulcQXsHrtxLyftLjgTg8RsufCAF6sBM5rAOlSzje0AZZkwT-VKYgXX76WfWK9G89jIOj5SaHkQ91AEKWgIHgJC4SrTHejaSCGtUsPLnd/s1600/CIM03.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_a2IASqHvhf0snq0bTxQnVoijJRkDh9RHgnN1ulcQXsHrtxLyftLjgTg8RsufCAF6sBM5rAOlSzje0AZZkwT-VKYgXX76WfWK9G89jIOj5SaHkQ91AEKWgIHgJC4SrTHejaSCGtUsPLnd/s1600/CIM03.jpg" height="400" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Crossing the finish</b></td></tr>
</tbody></table>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;">Once I crossed the finish and got my sweat bag back, I looked around briefly to see if there was anyone that I knew, but
I really had no desire to talk with anyone. I sat
down on the steps of the Capitol and broke down in tears. I felt that I had wasted
5 months of training for nothing in return, and no improvement compared to last
year. I was left considering why once again I wasn’t able to reach my long
time goal. Maybe I wasn't in sub-3 shape - according to the McMillan calculator I ran at my fitness level. However my runs at MP heart rate indicated otherwise. Did I go out too conservatively in the first half? I don’t think so
based on my HR values but I will never know what would have happened had I
forced the pace to 6:50s. <span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">At any rate I wasn’t prepared for the rollers. I did some speedwork
on hilly terrain but most of my MP runs were on a flat loop for logistical
reasons. So while I might have been in sub-3 shape on a flat course, the rollers
took more out of me than I thought because I wasn’t prepared for them. In
addition, I did not do as much weight training as I did before OC in 2013, and
I was also heavier for this race than I was before, which all combined to make
it a more difficult race.<span style="mso-spacerun: yes;"> I should be happy with running my second fastest marathon, with a decent negative split, but this isn't what I was looking for, and</span> I will finish this report with this quote from a friend, who summarized well my
race: </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<i><span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">“looking at your splits - it looks amazing and well
executed. Being objective you must acknowledge that running 26 miles at
sub-7 pace is insane. It really is you know. But I also understand the feeling that it's not good
enough…”</span></i></div>
<div class="MsoNormal">
<br /></div>
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<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><style>
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<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; border: none; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-table-layout-alt: fixed; width: 537px;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Split</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Distance</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Time </span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Pace</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Average HR</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">MaxHR</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:55.7</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:56</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">160</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">x-malfunction</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">2</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:59.5</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:00</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">165</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">168</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">3</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:52.6</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:53</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">165</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">169</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">4</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:56.7</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:57</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">169</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">5</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:58.7</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:59</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">163</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">167</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">6</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:56.2</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:57</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">165</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">167</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">7</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:00.5</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:01</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">168</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">8</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:04.4</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:05</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">163</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">168</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 9;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">9</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:07.0</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:07</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">163</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">167</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 10;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">10</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:53.8</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:54</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">163</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">166</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 11;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">11</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:54.1</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:55</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">164</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">169</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 12;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">12</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:00.2</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:01</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">163</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">166</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 13;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">13</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:57.8</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:58</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">161</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">166</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 14;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">14</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:53.1</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:54</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">162</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">166</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 15;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">15</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:55.3</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:56</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">162</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">167</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 16;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">16</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:51.6</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:52</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">165</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">169</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 17;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">17</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:51.0</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:52</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">163</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">166</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 18;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">18</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:59.6</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:00</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">162</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">165</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 19;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">19</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:57.1</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:58</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">161</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">165</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 20;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">20</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:56.8</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:57</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">162</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">166</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 21;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">21</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:59.4</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">07:00</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">163</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">167</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 22;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">22</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:54.0</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:54</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">165</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">171</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 23;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">23</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:56.0</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:56</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">166</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">169</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 24;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">24</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:56.2</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:57</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">165</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">169</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 25;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">25</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:52.4</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:53</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">166</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">170</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 26;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">26</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:49.9</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:50</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">168</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">172</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 27; mso-yfti-lastrow: yes;">
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">27</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">0.33 mi</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">01:59.3</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 86.0pt;" width="86"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">06:02</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" width="87"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">173</span></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 106.0pt;" width="106"><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">180</span></div>
</td>
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Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com0tag:blogger.com,1999:blog-1503079004948611017.post-43924091034617345262014-06-05T09:05:00.001-07:002014-06-05T09:14:57.642-07:00Moutains to Beach 2014: A gravity-aided 3:03 and most importantly, a quality race.<style>
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The 2014 edition of the Boston marathon left a bitter taste
in my mouth. After 4 months of great training, I was not able to capitalize on it
and ran one of my worst marathons to date. I slowed down progressively throughout the
race, resulting in a 5 minutes positive split to finish in 3:11, with the feeling that my
legs could not move properly. Immediately after the race I thought of three possible causes for this bad performance: 1) insufficient taper; 2) a right leg weakness which I felt
throughout the last 10 days before the race and made my right leg feel wobbly,
especially on downhills and while decelerating from fast running and 3) the
warm weather, which although not as bad as in 2012 still affected me more than
anticipated.</div>
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The week after Boston triggered a lot of thoughts, emotions
and reactions. My coach wanted me to take an extended 2 weeks break from
running and not think about racing for a while. However my bad performance
made me question my recent training with him. I was disappointed with the
results I got over the last year, especially my last two goal marathons (3
bridges in Dec 2013, and Boston 2014), and the lousy race I had in Boston was the straw that broke the camel's back, which led to the decision
to leave him. I then decided to run a redemption race a few weeks after
Boston. Two events made the shortlist: Mountains to Beach, a 700 ft downhill
course from Ojai to Ventura just 5 weeks after Boston; <span style="mso-spacerun: yes;"> </span>and Utah Valley Marathon in Provo, also
downhill but with a much bigger elevation drop, 8 weeks after Boston. Deciding
between these two races was difficult. UVM would give me more time to recover and
get in some training. However it was in altitude (starting at 5000 ft), the bus
shuttles started ridiculously early, and going there would involve some
traveling, and a one hour time change. I knew
from experience that I don't run well in altitude if not acclimated, and the advertised downhill
course still involved some significant climbs, which combined with the altitude
did not seem particularly appealing. Finally, my last two goal marathons involved
long traveling to the east coast and time changes, which persuaded me to stay local.
For these reasons I picked M2B even if the timing meant less time to recover and train.</div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZngUdww36ylA3v7QLwpF6gnkJLCpUwZ_GL2DVDHSok2vmc6EDay-oaKYdXfnycUzxz4oeR8Xg7gFSCkk4KoWmJRs_wl6PUTfYnXgGo_D5YvrfJpOIommCIfowF1UqucrQ-U99Ps4ro4Fe/s1600/M2BElevation.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZngUdww36ylA3v7QLwpF6gnkJLCpUwZ_GL2DVDHSok2vmc6EDay-oaKYdXfnycUzxz4oeR8Xg7gFSCkk4KoWmJRs_wl6PUTfYnXgGo_D5YvrfJpOIommCIfowF1UqucrQ-U99Ps4ro4Fe/s1600/M2BElevation.jpg" height="195" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Moutains to Beach marathon Elevation profile</b></td></tr>
</tbody></table>
<br /></div>
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<br />
To address my right leg weakness, I visited my acupuncturist
and got weekly treatments. During the first visit he suggested to talk to a
physical therapist. I made an appointment with Dr Dawn at Kinesis Physical Therapy, and she performed a few tests on my right leg, which showed that my
right quad was not responding properly. This was likely due to tightness in the popliteus, which inhibited leg extension and ultimately shut down the quad. She
prescribed exercises ("homework") to release the popliteus and calves,
and help the right quad fire. I did the homework religiously, which
resulted in a rapid improvement - after a couple of weeks I lost that feeling
of right leg weakness and regained some balance in my running. </div>
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<br /></div>
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My training during the 5 weeks was adapted from the
Pfitzinger in between races plan, with some influences from Hudson, McMillan
and Tom Schwartz for the workouts. I made a point to try and not overdo it and err on the side of recovery rather than trying to cram more workouts. <br />
<br />
Week1: one run (4M) on grass; 3 light cycling sessions (30min; 41min; 1hr)<br />
<br />
Week2: 50M with two medium long runs (11.1M and 12.3M), and a few strides
sessions</div>
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<br />
Week3: 57M with one workout (7x1:00 hill repeats), an 11.9M progression run
(30min@8:16; 30min@7:34; 30min@6:58) and 1 long run (16M).</div>
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<br />
Week4: 42.5M with 1 workout (3x2M@HMP/2:30 jogs), one 10M run with 10x30s
surges, and a 12M run with last 6@MP effort (6:54)</div>
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Week5: 21.1M before the race with 1 workout (2x1M@10k pace/3min
recovery) and 2 runs with 5x30s surges at 5K pace.</div>
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I finished the taper with the feeling that I did the best I
could to balance recovery and maintain fitness. More importantly, I
felt relatively fresh in the days before the race, which I never really felt before Boston.</div>
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I drove to Ventura on Saturday afternoon, met <b>quevola</b> from the west forum at the
expo, and ate at the pasta dinner at the Ventura high school. It was fun to be
there talking with other runners instead of being by myself at a random
restaurant. I spotted several runners wearing Boston 2014 gear, apparently a
few of them also had lousy races and were looking for a redemption race there.</div>
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I slept really poorly the night before the race,
probably nervous about the early wake up time (3AM) necessary to make my 4AM
shuttle time. I had coffee, ate a bagel and a slice of bread, showered, did some
light rolling and walked half a mile to the shuttle pick up. The drive to Ojai
took about 25 minutes and we arrived at 4:30AM. It was uncomfortably warm up
there - warmer than the forecast had announced, and I did not really feel that I needed my throw away clothes. Checking back, it turned out
that the temperature did not drop below 61F, with some humidity: <br />
<br />
Ojai<br />
6:00 am 61°F <br />
7:00 am 61°F<br />
8:00 am 62°F<br />
<br />
Ventura<br />
8:41 am 64°F <br />
9:01 am 65°F <br />
<br />
I took care of
business a couple of times, chatted briefly with Larry my acunpuncturist,
then lined up a few rows from the front. We got started at 6AM, right on time</div>
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Right after the start it felt relatively easy to run 6:50 pace and I
ended up running between the 3:00 and 3:05 pace groups...however by mile 1 the
3:05 pace group caught up with me, I was sweating more than usual and I
felt that I was spending too much effort trying to run at sub-3 pace. I immediately
accepted this, and rather than stubbornly focusing on pace I tried to maintain my heart rate around 165-167 to keep the effort constant. I saw the 3:05 pace group getting progressively
further. <span style="mso-spacerun: yes;"> </span></div>
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<br /></div>
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We ran on the downhill bike path from Mile 3-5 before
exiting it to complete a loop in Ojai, prior to getting back on the
bike path. Miles 3-7 were spent thinking about the fact that this would be a
long race considering I had no expectations of getting a PR, given the pace I
was running at. Although I was running in the low 7 min/mi pace, it seemed like trying to run faster would have resulted in spending too much effort, and a high risk of blowing up later. I doused myself with water at every aid station to help me stay cool given the moderately warm conditions. My main goal at this point was to try and run a quality
race, to maintain a constant effort and to avoid the slow and progressive fade which plagued me during my last two marathon goal races.<br />
<br />
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</div>
</div>
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</div>
During the section between miles 5 and 8 we hit a slight
incline and I saw my pace dropping around 7:10-7:15. This made me think that this
race would been similar to the previous two, and that I would progressively slow
down. During that stretch I saw John Loftus, the coach of Run Your Potential, who came here to support his runners. He took a couple of pictures of me, asked me how I felt and I responded
"it's not going to happen, with 7:10-15 pace at marathon heart rate"
- he told me that this was tough, just a few weeks post Boston, but encouraged me to keep going.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDGH67hqh6GFM5iPq2n-KlgSueNRijG6E398abThfKypS7zlHc0hJSnb8wsX-l8ALz20NF-4QSEJya5lAcDYdhyphenhyphenj99ricLO1JlOVZ2cMWE2uLPYBvnM4W72SoJk9GJosnDjrXS83PI2H4q/s1600/M2B_Loftus2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDGH67hqh6GFM5iPq2n-KlgSueNRijG6E398abThfKypS7zlHc0hJSnb8wsX-l8ALz20NF-4QSEJya5lAcDYdhyphenhyphenj99ricLO1JlOVZ2cMWE2uLPYBvnM4W72SoJk9GJosnDjrXS83PI2H4q/s1600/M2B_Loftus2.jpg" height="335" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Courtesy John Loftus -- yes it's fuzzy but it looks like I am going fast....</b></td></tr>
</tbody></table>
</div>
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Once we got back onto the bike path and hit the decline
portion, things started to feel better. I knew the only slight uphill was out
of the way, so I tried to stay relaxed on the downhill. I still had to focus to
maintain a constant effort, as my natural tendency was to run easier on the
downhill and it felt difficult to keep the heart rate up to 164-165. However, what
was encouraging was the fact that I was starting to pick up some runners
regularly. I forgot to look at my Garmin at the half but looking back at the data I hit the halfway point in 1:32:42. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKtIRPscoFdExt5MZC1-wELiDWsI_iyl7gzxwX_UdlbG5G6YFAS7FtdlqPyENEP2NO8zDS5g9XUqNhm9OrI9mLBF2wFYgjPZatJGOC_R6suRnlPFt57whO9YQGcckf3AVo1CldVeyWaAA6/s1600/ac876a8abb19a9d384f24d794ac8c62e_l.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKtIRPscoFdExt5MZC1-wELiDWsI_iyl7gzxwX_UdlbG5G6YFAS7FtdlqPyENEP2NO8zDS5g9XUqNhm9OrI9mLBF2wFYgjPZatJGOC_R6suRnlPFt57whO9YQGcckf3AVo1CldVeyWaAA6/s1600/ac876a8abb19a9d384f24d794ac8c62e_l.jpg" height="280" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>On the bike path, taking advantage of the downhill</b></td></tr>
</tbody></table>
<br /></div>
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After the halfway point I started to see the 3:05 pace group
far away. At this point, I was clicking 6:54 miles regularly, which made me think that I
would eventually catch up with them. I ran quite a regular pace while on the
downhill bike path, and was encouraged at this point that I would end up having a much
better race than at Boston. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2ygdVEzZlRirij_sBsT5_wenWol4s0sixPY2OHIzJ36_Vruo_mIJHG4eP5cdkGl4NVt3sGzO8FH31-bQJaCIRwk0fI_981_sJN_DQvhRoWZ-vMigbel-nLv-vvvnFQM1G43TTzaBoy2TI/s1600/5aeb0fd786250297f9f5da69628e7202_l.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2ygdVEzZlRirij_sBsT5_wenWol4s0sixPY2OHIzJ36_Vruo_mIJHG4eP5cdkGl4NVt3sGzO8FH31-bQJaCIRwk0fI_981_sJN_DQvhRoWZ-vMigbel-nLv-vvvnFQM1G43TTzaBoy2TI/s1600/5aeb0fd786250297f9f5da69628e7202_l.jpg" height="400" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Crossing the wooden bridge, somewhere around Mile 16?</b></td></tr>
</tbody></table>
<br /></div>
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After reaching Mile 18, most of the downhill was behind us and we
only had a slight decline towards the end of the course, which became pancake
flat after mile 21. At this point my heart rate monitor was not functioning properly, probably because the sensor got too wet due to of the regular water showers at the aid stations. Because of this I had to rely on feel to guide my effort and pacing until the end. This is also where I really started passing a lot of runners, who may have run the earliest part of the race too fast, and were now paying the price. It felt good to
run a regular pace and to keep reeling runners one by one. The bike path was
now winding through an industrial area with graffitis, but I did not pay too
attention to the scenery, staying focused on the tangents, and on picking up the
next runner. I ran the tangents too aggressively and almost twisted my foot a couple of times when it slipped on the edge of the bike path. </div>
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At mile 22 I finally caught up with the 3:05 pace group, or
whatever was left of it - 6 or 7 runners, as we reached Ventura and the ocean front. I saw
John Loftus a second time, who was riding his bike and he offered some water - one of
the runners from the pace group took a bottle, and then passed it to me. I did not want to stay with the group so I ran a bit harder to avoid getting stuck with them. A couple of runners hung on with me and then got in front of me. However
they started fading after a half mile and I passed them again on a
pedestrian/bike path along the Ventura beach. It became a steady grind to run
sub-7 pace, but I was hanging on with the thought that all I wanted was to finish strong regardless of my time.</div>
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<br />
At this point I wasn't sure what my finishing time would be; I thought I would
be a minute under 3:05 based on my position relative to the 3:05 pace group. We
had to turn around about a mile and a half from the finish, and that's where I
realized that there would be quite a bit of a headwind for the last stretch to the finish. The headwind
slowed me down a bit for the last mile, but I kept plugging and passed a few other
runners in the process. One of them hung on for about a half mile, but I left
him in the dust when I accelerated after M26 to finish fast - the last 0.2 at 6:12 pace. There were quite a
few spectators at the finish and I raised my arms to encourage them to cheer on us while sprinting to the finish. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ1SRljvL3hOIl0rnV0zM2Ruz5KqMvcPeAYt2m8NWWD4g47ga5g7J2G2YhJOQyg3t4yRtolwXOAYQGgfMecr7LGKIpu4Af00PwE9twzlQ5NHAvksdZ0zgnRLdictw-tnDx1myxX_LgbOlb/s1600/f45334974136dcbd5cd3176e9319e866_l.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ1SRljvL3hOIl0rnV0zM2Ruz5KqMvcPeAYt2m8NWWD4g47ga5g7J2G2YhJOQyg3t4yRtolwXOAYQGgfMecr7LGKIpu4Af00PwE9twzlQ5NHAvksdZ0zgnRLdictw-tnDx1myxX_LgbOlb/s1600/f45334974136dcbd5cd3176e9319e866_l.jpg" height="400" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Sprinting to the finish..</b></td></tr>
</tbody></table>
<br /></div>
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Once I crossed the finish line I got a huge sense of relief, as I
was finally able to run a full marathon with no fade. I immediately jumped on the ocean to cool my legs, and reflected on the race. I did not really care about the actual finish time, nor about the fact
that this was another Boston qualifier with more than 20 minutes to
spare. I was just relieved that my body was finally able to function normally, and that I was able to sustain a solid and continuous effort throughout the race, as opposed to my last two marathons when my legs could not run faster, despite willing to.<br />
<br />
Granted I did not hit my sub-3 goal, and the negative split time was gravity aided
with the 700 ft net downhill of the second half, but this was my second fastest marathon, and hopefully this race will serve as a good stepping stone towards faster times.</div>
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Splits (* = Heart rate monitor malfunction due to water dousing...)</div>
First Half = 1:32:42; Second Half = 1:30:46<br />
<br />
<b>Split Distance Time Pace Avg.HR MaxHR </b><br />
<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 450px;">
<colgroup><col span="2" width="75"></col>
<col span="4" width="75"></col>
</colgroup><tbody>
<tr height="13">
<td class="xl26" height="13" width="75">1</td>
<td class="xl26" width="75">1 mi</td>
<td align="right" class="xl24" width="75">06:59.3</td>
<td align="right" class="xl25" width="75">7:00</td>
<td align="right" width="75">159</td>
<td align="right" width="75">169</td>
</tr>
<tr height="13">
<td class="xl26" height="13">2</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">07:02.1</td>
<td align="right" class="xl25">7:03</td>
<td align="right">167</td>
<td align="right">170</td>
</tr>
<tr height="13">
<td class="xl26" height="13">3</td>
<td class="xl26">0.99 mi</td>
<td align="right" class="xl24">07:06.1</td>
<td align="right" class="xl25">7:11</td>
<td align="right">166</td>
<td align="right">170</td>
</tr>
<tr height="13">
<td class="xl26" height="13">4</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:59.8</td>
<td align="right" class="xl25">7:00</td>
<td align="right">166</td>
<td align="right">169</td>
</tr>
<tr height="13">
<td class="xl26" height="13">5</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">07:05.7</td>
<td align="right" class="xl25">7:06</td>
<td align="right">165</td>
<td align="right">171</td>
</tr>
<tr height="13">
<td class="xl26" height="13">6</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">07:16.9</td>
<td align="right" class="xl25">7:17</td>
<td align="right">151*</td>
<td align="right">160</td>
</tr>
<tr height="13">
<td class="xl26" height="13">7</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">07:14.3</td>
<td align="right" class="xl25">7:15</td>
<td align="right">165</td>
<td align="right">173</td>
</tr>
<tr height="13">
<td class="xl26" height="13">8</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">07:11.4</td>
<td align="right" class="xl25">7:12</td>
<td align="right">166</td>
<td align="right">170</td>
</tr>
<tr height="13">
<td class="xl26" height="13">9</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">07:04.1</td>
<td align="right" class="xl25">7:05</td>
<td align="right">166</td>
<td align="right">170</td>
</tr>
<tr height="13">
<td class="xl26" height="13">10</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:59.7</td>
<td align="right" class="xl25">7:00</td>
<td align="right">153*</td>
<td align="right"> 166</td>
</tr>
<tr height="13">
<td class="xl26" height="13">11</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">07:10.0</td>
<td align="right" class="xl25">7:11</td>
<td align="right">164</td>
<td align="right">168</td>
</tr>
<tr height="13">
<td class="xl26" height="13">12</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:56.3</td>
<td align="right" class="xl25">6:57</td>
<td align="right">163</td>
<td align="right">166</td>
</tr>
<tr height="13">
<td class="xl26" height="13">13</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:54.9</td>
<td align="right" class="xl25">6:55</td>
<td align="right">162</td>
<td align="right">165</td>
</tr>
<tr height="13">
<td class="xl26" height="13">14</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:54.5</td>
<td align="right" class="xl25">6:55</td>
<td align="right">155*</td>
<td align="right">165</td>
</tr>
<tr height="13">
<td class="xl26" height="13">15</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:54.7</td>
<td align="right" class="xl25">6:55</td>
<td align="right">156*</td>
<td align="right">167</td>
</tr>
<tr height="13">
<td class="xl26" height="13">16</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:59.9</td>
<td align="right" class="xl25">7:00</td>
<td align="right">164</td>
<td align="right">167</td>
</tr>
<tr height="13">
<td class="xl26" height="13">17</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:54.8</td>
<td align="right" class="xl25">6:55</td>
<td align="right">164</td>
<td align="right">168</td>
</tr>
<tr height="13">
<td class="xl26" height="13">18</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:56.5</td>
<td align="right" class="xl25">6:57</td>
<td align="right">149*</td>
<td align="right">165</td>
</tr>
<tr height="13">
<td class="xl26" height="13">19</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:54.6</td>
<td align="right" class="xl25">6:55</td>
<td align="right">134*</td>
<td align="right">144</td>
</tr>
<tr height="13">
<td class="xl26" height="13">20</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:53.2</td>
<td align="right" class="xl25">6:54</td>
<td align="right">158*</td>
<td align="right">166</td>
</tr>
<tr height="13">
<td class="xl26" height="13">21</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:49.4</td>
<td align="right" class="xl25">6:50</td>
<td align="right">153*</td>
<td align="right">167</td>
</tr>
<tr height="13">
<td class="xl26" height="13">22</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:54.5</td>
<td align="right" class="xl25">6:55</td>
<td align="right">139*</td>
<td align="right">145</td>
</tr>
<tr height="13">
<td class="xl26" height="13">23</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:54.9</td>
<td align="right" class="xl25">6:55</td>
<td align="right">123*</td>
<td align="right">129</td>
</tr>
<tr height="13">
<td class="xl26" height="13">24</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:58.3</td>
<td align="right" class="xl25">6:59</td>
<td align="right">134*</td>
<td align="right">141</td>
</tr>
<tr height="13">
<td class="xl26" height="13">25</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">06:51.7</td>
<td align="right" class="xl25">6:52</td>
<td align="right">132*</td>
<td align="right">138</td>
</tr>
<tr height="13">
<td class="xl26" height="13">26</td>
<td class="xl26">1 mi</td>
<td align="right" class="xl24">07:02.6</td>
<td align="right" class="xl25">7:03</td>
<td align="right">127*</td>
<td align="right">130</td>
</tr>
<tr height="13">
<td class="xl26" height="13">27</td>
<td class="xl26">0.24 mi</td>
<td align="right" class="xl24">01:29.2</td>
<td align="right" class="xl25">6:12</td>
<td align="right">131*</td>
<td align="right">135</td>
</tr>
</tbody></table>
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Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com1tag:blogger.com,1999:blog-1503079004948611017.post-3516540814921608232014-04-27T06:28:00.001-07:002014-04-27T06:28:13.684-07:00Boston 2014 Race Report: I should have just enjoyed the day....<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
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Well, this wasn't the race I had hoped for. I made the
decision to come back to Boston immediately after the 2013 events, to be part
of the "Boston Strong" movement and to support the Boston and Running community after the tragedy. I
stepped the line of the Boston marathon 2014 with big hopes of breaking 3hrs. I
had a really solid training cycle, averaging 65 miles per week for 12 weeks before the final taper week and with some really good
workouts, including a 17M run with 13.1@6:52 pace. My pace at marathon heart rate was 6:45-6:50 telling me that I
had a good chance to finish somewhere around 2:59-2:59. Only minor issue was
some right leg stiffness and weakness that started during the saturday run prior to race week-end (12M with 6
at MP) where I couldn't hit my marathon pace. I took care of it during the last
week, with various treatments, but was still feeling it on the shakeout run on
Sunday before the race. </div>
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I had a great pre-race week-end. I hit the expo on Saturday morning, which was
way too crowded, so I didn't stay very long but met with Laurent V. afterwards
and we had a long chat at his hotel. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiJv2F_ZhLzf24RiDOX07mnc1uACt6UwZC4M1BRCqbYhdKA7sVepRcnImYhYetZSszEe_xBsHyS8I4YqeAPfvGdkCPaG8TdsfRLImsi4ylQgAdg97fsYJdDUJVAgcXjBUMBcrp-u_13_Vy/s1600/DSCF1642_2_2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiJv2F_ZhLzf24RiDOX07mnc1uACt6UwZC4M1BRCqbYhdKA7sVepRcnImYhYetZSszEe_xBsHyS8I4YqeAPfvGdkCPaG8TdsfRLImsi4ylQgAdg97fsYJdDUJVAgcXjBUMBcrp-u_13_Vy/s1600/DSCF1642_2_2.JPG" height="400" width="307" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>After picking up my bib, #4875, first wave, 5th corral </b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMjol-AnUfQ9xXxokzj4QRoA_9iFOWu3ffmsWhPAVJdGoGXLxnqu2Ioe8pIb9IwFzRB7wTznN-a6Mx24qgxsixz9kmRDZx2x4qCUcAJxFWiyxTbBZAbZ41DDL8GjFB_HEyti6Si9kred6h/s1600/DSCF1649_2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMjol-AnUfQ9xXxokzj4QRoA_9iFOWu3ffmsWhPAVJdGoGXLxnqu2Ioe8pIb9IwFzRB7wTznN-a6Mx24qgxsixz9kmRDZx2x4qCUcAJxFWiyxTbBZAbZ41DDL8GjFB_HEyti6Si9kred6h/s1600/DSCF1649_2.JPG" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Writing my name on the wall</b></td></tr>
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On Saturday afternoon I met with Pok, my
first graduate student, and after dinner, I went to Beerworks to meet with a
bunch of runners from the runners world forum and various Facebook groups. After a 4 mile shake out run with the RYP runners on Sunday
morning I spent the day at the appartment to relax and get some rest and cooked
my meals instead of having to eat out.</div>
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<tr><td class="tr-caption" style="text-align: center;"><b>With the RYP runners, shakeout run along the Charles River</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjG8WILRa6eP15dOzPY39s5p9IZ7qYMvvEmpmVvJIC5CVkffX6kjQXflDMmb0qE_djSwdeYT6T1J1kaVy1zgaLCDKhf2JYKQJ-Tjvsk1MgsB9ss9BNk-5ZvGSHcyLDclXEI7msyhKrWXsZ/s1600/DSCF1672.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjG8WILRa6eP15dOzPY39s5p9IZ7qYMvvEmpmVvJIC5CVkffX6kjQXflDMmb0qE_djSwdeYT6T1J1kaVy1zgaLCDKhf2JYKQJ-Tjvsk1MgsB9ss9BNk-5ZvGSHcyLDclXEI7msyhKrWXsZ/s1600/DSCF1672.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Dinner plate for Sunday night</b>: <b>fresh pasta, grilled chicken breast, whole wheat bread and kale with a bit of olive oil. </b></td></tr>
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I had a good night of sleep, crashing
before 10pm, and waking up with the alarm at 5:11. </div>
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After eating
two muffins and a banana and drinking a cup of coffee, I walked towards the bus area on Tremont St. and boarded one after showing my bib. We waited for a while in the bus before it departed, but once we got moving the trip took around 45 minutes. I had taken
a bottle of Gatorade and sipped on it throughout the trip. </div>
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At Hopkinton, the bus driver had no idea where he was going,
so instead of stopping at the village, he drove us to the start where we had to
insist for him to drop us there, instead of driving further out. This was unfortunate as we had to walk back up to the village,
which added some unwanted leg exercise before the race. I stopped at the entrance of the athlete village to get my picture taken wearing my hobo uniform: </div>
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At the village I could not find anyone I knew, so I
just dropped my 4x6 tarp on the ground near the Hopkinton sign, and laid there to
relax while watching people getting their picture taken near the sign. </div>
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During
the wait there was an emotional moment of silence for the victims of the 2013 tragedy. I waited for ~45 min before the first wave was called. At that point<span style="mso-spacerun: yes;">, nature called but </span>I did not want to
wait in line for the potties, so I wrapped myself in the tarp and did a quick
#1 standing on my empty Gatorade bottle. After more waiting, we started to walk to the start area, but I had to stop at the potties near the start for another#1. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEpemFkDksoBBF6ZGU7qGgJ8-4FlT8JLZbJk4VYiZzQDiuHiXVrQo4vP146kJ2rR5uh5_EKX_iF87uKbGN1yACuxZHE8D9RiTzAAPLBdQCaGNhyYaErTntUJH1cTOvovwsKhlbdK_R5vSe/s1600/Snapshot+2014-04-26+08-14-39.tiff" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEpemFkDksoBBF6ZGU7qGgJ8-4FlT8JLZbJk4VYiZzQDiuHiXVrQo4vP146kJ2rR5uh5_EKX_iF87uKbGN1yACuxZHE8D9RiTzAAPLBdQCaGNhyYaErTntUJH1cTOvovwsKhlbdK_R5vSe/s1600/Snapshot+2014-04-26+08-14-39.tiff" height="320" width="246" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I<b>n my hobo throw away clothes with my GU necklace, waiting for the line to move to the starting corrals</b></td></tr>
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The temperature
was a bit chilly, I was happy to have kept my throw away clothes, but I could feel the sun warming up the temperature quickly. Waiting in the corrals
while feeling the sun starting to heat up the air had an eery feeling of déjà vu -
similar to 2012 - although not as hot. A few minutes before the start I did a final #1 in the Gatorade bottle to make sure that all systems were empty. After hearing the gun going off, the corrals started
to move forward and we finally crossed the line. </div>
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Almost right off the bat it felt difficult to hit sub-3 pace. The
narrow road was very congested, and it was hard to hit the tangents to
minimize losing some time compared to the Garmin. After a first mile off
target because of the road congestion, I was able to run to race pace, but I soon realized that this was at a
heart rate that was slightly too high (~167 instead of 164-165). I tried to maintain that pace, but the
first few miles went by and hitting the pace while maintaining a reasonable
heart rate became a struggle, despite some long downhill sections. I also lost
some time on the uphills but did not try to force it because I knew this could
be costly towards the end. In addition I could feel my right leg at some point,
as if that leg was weaker. It wasn't a constant feeling but it felt like the
right leg wasn't 100% functional and could give out on me on some of the strides.
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I remembered at that point of the race that I did not
particulary care for the Boston course itself, something I experienced during my
first Boston Marathon in 2012. I am more of a rhythm runner, and I like to dial in a pace and then
settle into that pace. Boston is difficult for me because of the undulating
course, and it requires constant pace adjustments to maintain the right effort
on the downhills and the uphills. This makes it a hard course to manage for my style of running. </div>
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The sun was starting to really beat up upon us, and after the first few
miles with a bit of tree coverage, we hit some suburban areas with no shade
whatsoever. It didn't feel too hot, but this made running slightly uncomfortable and I
had to regularly douse myself with water at the aid stations to maintain proper
temperature. The aid stations were still very congested, which didn't help with maintaining the pace. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivN4YdCIGqB05kTq1Xuek7c4Z7hVf3ApywAGVIjjrlzNuqk3cymWLEG4v7YSXjXZ_4N-AahHdCk69nfyKTBjzDHoq5LXSbM1jQABoKgJKDdP6ppnqqEN5P-hKT8DZSlvBlkqgppFjN7zVG/s1600/Snapshot+2014-04-26+08-54-34.tiff" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivN4YdCIGqB05kTq1Xuek7c4Z7hVf3ApywAGVIjjrlzNuqk3cymWLEG4v7YSXjXZ_4N-AahHdCk69nfyKTBjzDHoq5LXSbM1jQABoKgJKDdP6ppnqqEN5P-hKT8DZSlvBlkqgppFjN7zVG/s1600/Snapshot+2014-04-26+08-54-34.tiff" height="400" width="305" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Somewhere in the first half? Already way too wet for that stage of the course...</b></td></tr>
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During the first half of the race, the situation got
demoralizing as I was getting passed by hordes of runners from the previous
corrals. I saw the pace dropping progressively but I told
myself that I might catch up with some of them later, but it turns out that while I would pass some of them, many more would follow and pass me. </div>
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At the Wellesley scream tunnel I stopped quickly and kissed
two girls. At this point my hopes of a PR had vanished and I thought that I
might as well enjoy that unique part of the Boston course...I hit the half at 1:32:49 -- hoping at that time that I
might still be able to run in the 3:06-3:08. </div>
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Towards Mile 15, I spotted a runner with a Polar singlet. I
thought it might be Greg T, a Polar ambassador. Sure enough, I turned around
and recognized him. He is a 2:48 marathoner but was struggling, having had very minimal training for the last few months. I told him I was struggling as well but kept plugging and passed him. This is probably the only race where I would finish ahead of him, since he is normally such a fast runner. </div>
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Somewhere in the second half I heard a spectator scream "an
american won today! Meb won!" I thought that spectator was joking and was
trying to encourage runners. I knew the field was loaded and I did not believe that this was possible with a PR 4 minutes slower than the best competitors. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixk_YTbUf7UATe6x7u15Tjm1O61YqMNtsPeQfameqCfxg0SJzWHPh5jMSZjUKstZbf88kpOi37tglJNxt39YKY-8mUcH3ddGncnp1iTeoIpcrX1ribpRLqEH7n_9acI_IKhtP-40giIOKf/s1600/Snapshot+2014-04-26+09-14-16.tiff" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixk_YTbUf7UATe6x7u15Tjm1O61YqMNtsPeQfameqCfxg0SJzWHPh5jMSZjUKstZbf88kpOi37tglJNxt39YKY-8mUcH3ddGncnp1iTeoIpcrX1ribpRLqEH7n_9acI_IKhtP-40giIOKf/s1600/Snapshot+2014-04-26+09-14-16.tiff" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Somewhere in the second half, trying to look good for the picture despite the internal struggles</b></td></tr>
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The crowd support intensified the closer we got to Boston. In the Newton hills several spectators had mini aid stations set up, and I took advantage of them by grabbing some water bottles or water cups to avoid the congestion at the water stations. The Newton hills went relatively well. I slowed down a bit
but was relatively comfortable on the uphills and passed a number of runners who were
struggling. I got a bit of mojo back but the pace was still dropping with not
much hope of getting an even split race. In addition I could feel the left
hamstring tightening up. This wasn't a full blown cramp but I knew that the
hamstring was working too hard, maybe to compensate for the weaker right leg. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUF32NyDn544bsN0vtDcD_kgCZlFBgjdg9_Qr8CakfrNPeXq9PzfXLNUOONUI7HVy80ccXGE8QkfbD5uyv53vCIsG8ZknBC8R1JP6pBuTWcYWK1fAlG3Iigi4LxuiQLvvlmHjtyX_o3rI-/s1600/Snapshot+2014-04-26+08-58-56.tiff" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUF32NyDn544bsN0vtDcD_kgCZlFBgjdg9_Qr8CakfrNPeXq9PzfXLNUOONUI7HVy80ccXGE8QkfbD5uyv53vCIsG8ZknBC8R1JP6pBuTWcYWK1fAlG3Iigi4LxuiQLvvlmHjtyX_o3rI-/s1600/Snapshot+2014-04-26+08-58-56.tiff" height="400" width="275" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Pretty much the same as above...</b></td></tr>
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During the downhill after Heartbreak hill I regained some
confidence and high-fived a number of spectators on the right side. At that
point I had an emotional high like the one I experience during my best
marathons, a sense of overwhelming that makes me want to cry and makes it
difficult to breathe. It passed relatively quickly and I thought I could finish
the race strong. Unfortunately this didn't happen, as my legs just could not
get faster even if my brain wanted to. I was passing some runners who were struggling and walking, but I was also
being passed by others who were able to pick up the pace. Spectators were
screaming to encourage us but I was so focused on my bad race that I just could
not enjoy it. Retrospectively, I should have given up long before that point and jogged to enjoy
the crowds and the race, but my head was refusing to do it, stubbornly thinking about
the clock. </div>
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The last few miles passed by very slowly in dull pain
and fatigue. The Citgo sign, the small underpass under bridge of Mass avenue, the small uphill on Hereford,
and the long straightaway finish on Boylston. I just could not get the legs to turn over
despite wanting to finish strong, and the pace slowed down progressively, including a miserable mile 25 at 7:50. I crossed the finish line with no emotions whatsoever, just happy that this misery was finally over.</div>
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After the finish I walked briskly to get away from the
finish area. Clearly, my legs weren't in as much pain as many of the other runners,
indicative of a race run at suboptimal pace for my leg conditioning. I picked up my medal and space blanket snuggie,
and just wanted to get out of there to find the bar where Laurent, the RYP runners and other
running friends would meet up. After turning right on Berkeley St., I broke down in tears,
overwhelmed by my lousy performance after these months of training and how badly the day turned out compared to
my expectations. </div>
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What a difference compared to two years ago. At the time I decided
not to race the marathon because of the warm weather and I ran it using a lower heart rate strategy (160), managing my race well despite
the heat, and finished strong in a slow 3:34 but happy about the race and how I
enjoyed the unique atmosphere of Boston. This year, I had the worst of both
worlds. Unhappy about my time (3:11), how I managed my race - a 5minutes
positive split - and I did not even took advantage of the
unique atmosphere of this year by enjoying the crowds.</div>
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<b></b>I don't know what the issues were and how to explain the progressive slow down. It's not like I ran a hard pace for 20 miles and then hit the wall. Maybe my pace was over agressive right off the bat, maybe I wasn't in sub-3 shape and I paid the price later on - but the heart rate wasn't that high so I am not even 100% sure of that. It's also possible that the warmer conditions took more out of me than I realized and that it became just too hard to maintain MP effort given the conditions. Overall it felt that the effort wasn't too high but the body just could not run faster. It is also possible that my right leg issue may have handicapped me a bit - the tightening of the left hamstring may be a sign of this - even if I did not feel it during the later stages of the race. But overall, as Frank2000 who also had a bad race pointed out, "running hard just hurt too much".<br /> </div>
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<b>Splits</b>: some additional intervals are added in between- I pushed manual split at a few of the mile markers just to try to resync my Garmin with the official markers. For M2 - the HR monitor was not functioning proprely because of the dry weather thus the artificially high values. </div>
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Mile Dist. Time Pace Avg HR Max HR<br />
1 1 mi 07:07.8 7:08 160 172<br />
2 1 mi 06:50.4 6:51 171* 182* (*HR monitor malfunction)<br />
3 1 mi 06:53.0 6:54 167 169<br />
4 1 mi 06:50.1 6:51 168 171<br />
5 1 mi 07:09.1 7:10 167 170<br />
6 1 mi 06:54.3 6:55 167 169<br />
0.03 mi 00:12.0 6:40 167 168<br />
7 1 mi 06:56.5 6:57 166 168<br />
8 1 mi 07:11.2 7:12 164 168<br />
9 1 mi 07:05.4 7:06 163 165<br />
10 1 mi 07:08.0 7:08 163 167<br />
11 1 mi 07:14.7 7:15 159 162<br />
12 1 mi 07:03.0 7:04 159 163<br />
13 1 mi 07:15.9 7:16 156 161<br />
14 1 mi 07:13.9 7:14 157 161<br /> 0.04 mi 00:18.8 7:52 160 161<br />
15 1 mi 07:18.4 7:19 158 162<br />
16 1 mi 07:05.8 7:06 157 161<br />
17 1 mi 07:22.4 7:23 161 163 (First Newton hill)<br />
18 1 mi 07:19.6 7:20 161 165 (Second Newton hill)<br />
19 1 mi 07:12.0 7:12 160 162<br />
20 1 mi 07:27.3 7:28 158 163 (Third Newton hill)<br />
21 1 mi 07:47.2 7:48 156 162 (Heartbreak Hill)<br />
22 1 mi 07:13.9 7:14 155 159<br />
0.08 mi 00:34.9 7:16 155 157<br />
23 1 mi 07:38.6 7:39 153 155<br />
24 1 mi 07:33.0 7:33 152 155<br />
25 1 mi 07:50.9 7:51 153 157<br />
26 1 mi 07:36.6 7:37 154 159<br />
0.27 mi 01:58.0 7:18 146 149 <br />
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I met up with Laurent V., Dave L. and others and had a redemption burger and a couple of
beers at the bar of the Loews hotel, a few blocks from the finish. I learned
that many other runners had subpar races as well, but some managed great performances and reach a personal best, which given the conditions was admirable. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAnYkSFT5O5DBUVxw3ejcLBC9NvDCshM8tI4sBMUGJWDwqpIpRYVoN3x_SRNolgmhNWXJkTF1uaDaRj8DgAOaYHxx9EM96HOtriHba9faHQIUC60YLHn6s8IWCg4VfFKH9ILCChNtCN7CH/s1600/10172717_849386751743154_7042500751117206119_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAnYkSFT5O5DBUVxw3ejcLBC9NvDCshM8tI4sBMUGJWDwqpIpRYVoN3x_SRNolgmhNWXJkTF1uaDaRj8DgAOaYHxx9EM96HOtriHba9faHQIUC60YLHn6s8IWCg4VfFKH9ILCChNtCN7CH/s1600/10172717_849386751743154_7042500751117206119_n.jpg" height="225" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Dave L., Laurent V. and myself, enjoying a well deserved post race beer</b></td></tr>
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The best part of the week-end: Encounters at Beerworks and
Sweetwater with many of my virtual friends, some of whom became "real":</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI260WtV5DlYsnmGg56m24dcLSIHNwJoHqVUBjw_jEP3nGaa-XeHW6KLX39N0TCTuueGECUdkJFCZmiSdHoUSxuMMNj1q5jK5JVO46WjSGJGcote_5ZMWOq61M3-tt_Rc6c-zMfnRkPIQp/s1600/DSCF1659.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI260WtV5DlYsnmGg56m24dcLSIHNwJoHqVUBjw_jEP3nGaa-XeHW6KLX39N0TCTuueGECUdkJFCZmiSdHoUSxuMMNj1q5jK5JVO46WjSGJGcote_5ZMWOq61M3-tt_Rc6c-zMfnRkPIQp/s1600/DSCF1659.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>with Betsy R, marathon maniac and ultra lady extraordinaire</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVrdBM6HPQBwtXmkbd3dD_xJpUTunasFI9r8t1PDZvkAd9OCLqBrhCnpyZnL_mLY1OQRBabJ1jp33Cv4W1fwsKxMxW29DjpFKNVTh4POSdl8ObDhcDdQptp7UWW2fvqLEmiD-ezVoOL1rt/s1600/DSCF1660.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVrdBM6HPQBwtXmkbd3dD_xJpUTunasFI9r8t1PDZvkAd9OCLqBrhCnpyZnL_mLY1OQRBabJ1jp33Cv4W1fwsKxMxW29DjpFKNVTh4POSdl8ObDhcDdQptp7UWW2fvqLEmiD-ezVoOL1rt/s1600/DSCF1660.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>With Joel "I hate you" K., speedster from the Hansons team.</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibJ2AyvdyCDvKqD7F2cU3Its24qu6VyhsaYpWaIO9N1RtzZuHx0ejycX_BCyKy-2eKCsyT_mRQk3igAQNg77zNJkDISKfLhSHreHcwaowNrLz_fiDTDXWmXcqb4oovo3HQiT1FCU3S9cCE/s1600/DSCF1661.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibJ2AyvdyCDvKqD7F2cU3Its24qu6VyhsaYpWaIO9N1RtzZuHx0ejycX_BCyKy-2eKCsyT_mRQk3igAQNg77zNJkDISKfLhSHreHcwaowNrLz_fiDTDXWmXcqb4oovo3HQiT1FCU3S9cCE/s1600/DSCF1661.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>With Jay "Cannoli" T., one of the last pictures before "THE shave".</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCcRiOpjTjsAczsAa6u8DWu00BuRjibyQEeDQTgCSuYMnBelRCmZYor-G3MXLfnEDK6SQjS92CzRdU4k-racSF3CMeIzBuKekfbCMffLAzkI5-VOCA_GdUXrQtMafaAXdZqoT25R_vQuD-/s1600/DSCF1663.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCcRiOpjTjsAczsAa6u8DWu00BuRjibyQEeDQTgCSuYMnBelRCmZYor-G3MXLfnEDK6SQjS92CzRdU4k-racSF3CMeIzBuKekfbCMffLAzkI5-VOCA_GdUXrQtMafaAXdZqoT25R_vQuD-/s1600/DSCF1663.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>With Rachel "Awesome" G., fastest aussie woman on the course that day; Joel, Greg "Hockey is cross-training" T mentioned above; and Daniel "Bag of Sand" R.</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSTIe4tYnCeewFve8Q46DC3Dh1nwwlWOq1S0IYROhL_Zz27v2w7Kx5mPXhYUKzfRAqMzh3OnKI8pyXgoeLWl-G9NVRIidlYq2e-AQrTF5DpKq_bfCguL-AbOZpmpfpF7MWc0KV4GvaV1lh/s1600/DSCF1665.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSTIe4tYnCeewFve8Q46DC3Dh1nwwlWOq1S0IYROhL_Zz27v2w7Kx5mPXhYUKzfRAqMzh3OnKI8pyXgoeLWl-G9NVRIidlYq2e-AQrTF5DpKq_bfCguL-AbOZpmpfpF7MWc0KV4GvaV1lh/s1600/DSCF1665.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>With Mike "Multi22" who had an awesome run that day, hitting a 2:50 PR.</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz7I-CgGAtM9Du7ZKCVxgxvxRSYEN7F8k-lkq8sY9SMK3yFG4GyunZZIwPoukqDOcedls4Ywj6EI0JtglWAlMqscW3oHllJRVHD2foF5pSbk96f2J9cyDLRZ7AtlYYUPqoGXhZjwJFXtST/s1600/DSCF1666.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz7I-CgGAtM9Du7ZKCVxgxvxRSYEN7F8k-lkq8sY9SMK3yFG4GyunZZIwPoukqDOcedls4Ywj6EI0JtglWAlMqscW3oHllJRVHD2foF5pSbk96f2J9cyDLRZ7AtlYYUPqoGXhZjwJFXtST/s1600/DSCF1666.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>With Steve "twin brother" B., who managed to finish strong while training for a masters national body building competition</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXhzpMJNw5MZjS8btrCUVvNq4oha4j5jDwoD2Ab1p2qBm-cSrSzmAdFl8vY09XrFkkX9ak_QWPSjaBCf58XdW_Mi1jRLvz-h4JNnXQioLCD6hdnhqShAHWPLVglUwYKYbDvl68FHvTUOki/s1600/DSCF1668.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXhzpMJNw5MZjS8btrCUVvNq4oha4j5jDwoD2Ab1p2qBm-cSrSzmAdFl8vY09XrFkkX9ak_QWPSjaBCf58XdW_Mi1jRLvz-h4JNnXQioLCD6hdnhqShAHWPLVglUwYKYbDvl68FHvTUOki/s1600/DSCF1668.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>with Paul "Balls on the table" K., who hit a 3:20 with not much training and probably had much more fun than I did... </b></td></tr>
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<tr><td style="text-align: center;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcnBemfU-YpjTmRmm2_tH5Jp2iJzqhmL0hJpAyAO_uIHUlgN65SMoNMpB4dIJkOjq2RxkXK6vIFSUFvvhXUoPHF_3JCVCZeZH8_EAxNdUIJpfEJUP5XJD_uQQq0lKCvKXrx-4_wzgHt77x/s1600/DSCF1669.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcnBemfU-YpjTmRmm2_tH5Jp2iJzqhmL0hJpAyAO_uIHUlgN65SMoNMpB4dIJkOjq2RxkXK6vIFSUFvvhXUoPHF_3JCVCZeZH8_EAxNdUIJpfEJUP5XJD_uQQq0lKCvKXrx-4_wzgHt77x/s1600/DSCF1669.JPG" height="300" width="400" /></a></b></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>with Clay "typhus" B. -- an impressive run considering he got the disease 2 weeks before the race and lost 10 lbs in the process.</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqPJVPaW9dIETjsGa18bz5wFvuLKnHkdmmD9FkqAN0nFYGX5oZNw8xr7iWiMPkGuwHGsXnzESZ5s2CpGPnjXSfPvQtS0rTlHRkFIwYX53VNaK6Q66QM-i5GhHVBKCCVqNaNF0NNjakxVO8/s1600/DSCF1680.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqPJVPaW9dIETjsGa18bz5wFvuLKnHkdmmD9FkqAN0nFYGX5oZNw8xr7iWiMPkGuwHGsXnzESZ5s2CpGPnjXSfPvQtS0rTlHRkFIwYX53VNaK6Q66QM-i5GhHVBKCCVqNaNF0NNjakxVO8/s1600/DSCF1680.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>with Tony "Boston2Big Sur" C. and Nick "Orange for life" B. </b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKvt-Ckxt_AROrhbGn3mmFwIcOEuCMmrcE9Zg6VeObVkpgFsetl-hQt0Gh90RobQ30fWyZ9mCfhIjj_5Z3-feRS1wgv-rA-llwCEMvgypXWLOgQBR2tpJwaynZN_l89rQUBh95cq4Z_Iqj/s1600/DSCF1679.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKvt-Ckxt_AROrhbGn3mmFwIcOEuCMmrcE9Zg6VeObVkpgFsetl-hQt0Gh90RobQ30fWyZ9mCfhIjj_5Z3-feRS1wgv-rA-llwCEMvgypXWLOgQBR2tpJwaynZN_l89rQUBh95cq4Z_Iqj/s1600/DSCF1679.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>With Jeff "dcv" V., who ran one of the smartest races that day en route to a 3:07 finish</b></td></tr>
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Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com4tag:blogger.com,1999:blog-1503079004948611017.post-73985934652647848512013-12-30T14:15:00.000-08:002013-12-30T14:15:52.603-08:003 Bridges Marathon Race Report<div style="font-family: Arial,Helvetica,sans-serif;">
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<b style="mso-bidi-font-weight: normal;">Training, Injury and Decision</b></div>
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Back in December 2012 I had to
sit out CIM, having been hit by a still undiagnosed left thigh ailment just 3
weeks before the race. Decided to get my revenge this year, I signed up early for
CIM. Following the Kona Marathon in June, I took a
couple of weeks break from structured training, and restarted mid July to
build a base, focusing on hills. By mid september I was hitting good mileage
and saw my fitness improving. Unfortunately this period of great training came
to a grinding halt early October. A week prior to a 10k I started to feel some
stiffness on the top and side of my left thigh. I ran the 10k, which went OK
considering the circumstances, but a couple of days later when I stepped out of
the door for my morning run, I felt excruciating pain on the left thigh at the first running step.
The same issue that sidelined me before CIM 2012 was back with a vengeance.</div>
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Although this was still far out
from the race, I knew right away that I would be out at CIM, and started to feel that I was cursed on this race, vowing to never sign up for it again. Last year,
it took me over 2 months after the onset of injury to get back to running pedestrian
paces without pain, so I didn't think I would recover quickly enough. I spent
the first week spinning and testing the legs every other day without success. I
then remembered that a gym nearby had an AlterG antigravity treadmill available
and I decided to give it a shot, thinking that this would do a better job at
maintaining my fitness than spinning or deep water running. After a 30 minutes tryout I
decided to buy 10 hours on the machine, and once I burned through these in less
than 10 days, I bought unlimited access for a month. </div>
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Even if my left thigh was aching just
walking, I was able to 'run' on the AlterG and do some
hard quality workouts with minimal discomfort, and these workouts were equivalent in time of what I would have done on the
road. </div>
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<i>AlterG workout from 11/11/2013: 13M at 92% body weight with 5x2k tempo intervals (6:11)/2min30s recoveries (8:14)</i><br />
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I kept trying to run on the road a couple of times a week on Wednesdays and
Fridays, but these were usually slow and painful. Interestingly, the leg was hurting more at slower paces (>8:30 min/mi) than at more moderate ones. For the Saturday long runs,
after a couple of sessions doing 1h45 straight on the AlterG, I decided to mix
it up and run 6 to 10 miles on road, followed immediately by 1hr to 1h30 on the
machine. The first half of these runs were very tedious, barely hitting 8:30
pace but the finish on the AlterG brough some relief and thi allowed me to regularly run between 2h15 and 3h on Saturday mornings. <span style="mso-spacerun: yes;"> </span>I ramped up the body weight percentage
every week, starting from 75% mid October and working my way up to 95% mid November. Overall I logged 39
hours on the AlterG between mid October and early December.<br />
<br />
During that time, I finally figured
out that I was suffering from quadriceps trigger points. Rather than being an
IT band issue as originally suggested, trigger points in the Vastus
lateralis and Vastus intermedius. These trigger points were generating painful diffuse spots on the
top and side of my left thigh, and limited the range of motion of my left leg, which messed up my running mechanics. I treated these with the help of acupuncture sessions and by rolling on a
hard ball, which generated some excruciating pain when I hit the trigger
points. I also started structural integration (Rolfing) to try and fix some structural issues that might have been responsible of these issues.<br />
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Things were evolving slowly and I
looked for a backup race. I wanted to run something before the end of the year, but only 2 races were far enough in time from CIM, Jacksonville
and the 3 Bridges Marathon in Little Rock, Arkansas. I chose 3B, only to learn that the
race was sold out. I still put myself on the waiting list, thinking that I
could always sign up for Jacksonville if needed. After a couple of weeks of
email exchanges with the very friendly RD Jacob, he took pity of me and upgraded me from
the waiting list, so I was officially in. </div>
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By late November I started to see
good signs of improvement. I was no longer in pain while walking,
and some runs felt almost normal towards, even if the mechanics were still a bit off. I managed to run 19M on road
on Nov 30th, with the last 8 at marathon pace - although slower than I wanted, and did 22.6M outside on Dec 7, the day before CIM took place. I did another fast finish long run of 19M with the last 9 at 6:49 avg pace a week later. I was
encouraged by these signs of progress and finally booked my plane ticket to Little Rock. I had 3 weeks of training mostly on road before a 2-week taper and the race, with some solid workouts (a 4M tempo run at 6:14 avg; 3x3M MP intervals at 6:49 avg; and 4x1M intervals at 6:08 avg) and was glad I could
step the start line healthy, even if the training had been non-traditional. My pace for MP heart rate (164) was between 6:48 and 6:52 which made me think that I was ready for a sub-3 attempt. </div>
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<b>Pre-Race </b></div>
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I flew to Little Rock on Thursday, and woke up
early Friday morning to do my 20 minutes shakeout run on the paved trail where the race took place. I
drove to the site of the start of the race and ran all the way to the Big
Dam Bridge, the first bridge that we had to cross during the race. I stopped there to do some drills, take pictures and then ran back to the parking
lot near the start/finish. It was bitterly cold for someone living in SoCal (~31F), with tears dropping from my eyes and my
fingers getting numb. Despite the cold conditions the run felt good, the legs were zippy and I felt ready to race. <br />
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<i>Selfie in front of the Big dam bridge, in the middle of my shakeout run the day before the race. </i></div>
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After showering and resting a bit
in my room I picked up my bib and shirt at Rock City Running, a local
running store owned by Bill Torrey, a famous Arkansas runner, who also certified the 3B marathon course. I chatted with him for a while about the course,
the organizer and RD, and about his trips to California with his wife. I wanted to get a running
souvenir from the store, and when I told him I would rather get a short
sleeve/singlet which were not in display, he disappeared in the back of the store and came back with a
couple of singlets. When I asked him about the price of one of those, he told me that it was
free for me. I was blown away by his generosity, and bought a pair of socks to support
the store.</div>
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<span style="font-size: small;"><i>With Bill Torrey at the packet pick-up where they inflated the finish line gate in front of the store. </i></span></div>
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After lunch I chilled in my
room and didn't do much for the remainder of the day to rest my legs. I didn't sleep
well, with frequent interrupted sleep and recurrent dreams of not being able to hit my pace, but woke up before the alarm went off
at 4:45. After a quick breakfast, coffee and shower, I foam rolled, did some active isolated stretching and drove my car to the parking lot about a mile from the start. From there I
was picked up by a shuttle which dropped me to the start. It was cold down
there (35F), but it did not feel as cold as the day before. The sound system was
blasting some old classic rock songs, which made me feel good and pumped up for the race. 20 minutes before the
start I removed my warm-up pants and jacket, but kept my $1 Goodwill fleece to do
my warm-up drills. I finished the drills about 3 minutes before the start,
removed the fleece and lined up at the front. </div>
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<b>The race</b></div>
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We started at 7:00
sharp. A group of 6-8 runners was leading, with one guy - the eventual winner - way ahead. I tried
to focus on hitting close to 6:50 pace, which felt easy during the first mile. Once that mile was in the book, things started to get harder. We did the first crossing of the
Big Dam Bridge during the second mile. I tried to hit a pace close to 6:50 without overexerting myself, but the uphill got me and I slowed down, despite a relatively
high heart rate. That's where the lead pack dropped me and I started to run
alone. After going down the bridge the legs did not feel good and I was feeling my shins, which never
happened to me in training. </div>
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<span style="font-family: Times,"Times New Roman",serif; font-size: small;"><i>Around Mile1, after crossing the small wooden bridge that leads to the Big Dam bridge. The lead pack has already passed, I am on the right with the red shirt/white singlet. </i></span></div>
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After crossing that first bridge we entered the
bike/pedestrian trail, where I tried to focus on hitting the tangents. This turned out to be an exercise in concentration because the
path was very curvy. During M3 and M4 I started to feel lousy
and saw my pace slowing above 7:00 pace. In addition, there were now a few
seconds difference between the markers and my GPS, which made me feel worse. So I pushed the lap button a second
time after hitting each official marker to get an idea of the difference between
GPS pace and official pace. I knew right then that sub-3 was out of the picture,
but was thinking that I might be able to finish strong, as this happened to me at previous races. An older runner with a yellow singlet (visible on the picture above) passed me
around M3. At that point I threw away my fleece beanie from the 99c
store, which made me feel slightly better as my head felt cooler. </div>
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After a few miles in the park
area, the trail hit North Little Rock with a bit more of an urban/industrial
feel. I kept plugging but the legs did not feel good and the breathing was labored. Around M8, a runner with mexican music
blasting off his earphones passed me. I kept contact with him, and at M10 we
reached the Clinton Pedestrian bridge. This was a tough mile, as we had to cross
the bridge, turn around at the bottom - but not before doing a weird turn
around in front of the Clinton Presidential Library, and cross the bridge back.
That's where I caught up with Mexican music guy and dropped him for good. M12 after the bridge felt easier
and was the second and last one below 7:00 pace.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmtDI8ZO9U5Z6NKu3lhHo97gCCh2lY9Ly9JQiv4JKbGGAmyeHvQefbiStsPPDe3nBFIaM8PPz1cTC_1zpTa3dh3f260uVMuhQRIwjINGCXIHJ9PaFDW_wV9Dz1uU2t4DepJZ5QooK0VOU7/s1600/IMG_0418.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmtDI8ZO9U5Z6NKu3lhHo97gCCh2lY9Ly9JQiv4JKbGGAmyeHvQefbiStsPPDe3nBFIaM8PPz1cTC_1zpTa3dh3f260uVMuhQRIwjINGCXIHJ9PaFDW_wV9Dz1uU2t4DepJZ5QooK0VOU7/s400/IMG_0418.JPG" width="400" /></a></div>
<div style="text-align: center;">
<i style="font-family: Times,"Times New Roman",serif;"> Clinton Bridge </i></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXBPf5LpRgG3BLEZvWXl04t5Bw9IfCI_2HTReDEVq-9iXdhqmEAb_xeK8eIGB9puj4eFYglUSawkWpt_gt1MylcABtANc-tsmhOa5H0JG5scgjBBGeMYxXKBWwzDJMmxCwwxlm_E-7FcSD/s1600/1546023_10151879662012817_963358751_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXBPf5LpRgG3BLEZvWXl04t5Bw9IfCI_2HTReDEVq-9iXdhqmEAb_xeK8eIGB9puj4eFYglUSawkWpt_gt1MylcABtANc-tsmhOa5H0JG5scgjBBGeMYxXKBWwzDJMmxCwwxlm_E-7FcSD/s400/1546023_10151879662012817_963358751_n.jpg" width="266" /></a></div>
<div style="font-family: Times,"Times New Roman",serif; text-align: center;">
<i>Going around the roundabout before getting back to the Clinton bridge</i></div>
<br /></div>
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After the turnaround, it became
harder to negotiate the tangents because slower runners were now coming from the
opposite direction. However a few miles after, the path got less crowded so getting
the right trajectories got easier. I was making peace with the fact that this wasn't my
day and that I should be accepting running anything between 7:00-7:15 pace. I
crossed the half point in 1:33:35, and was hopeful that with a strong finish
and a negative split I might be able to run under 3:05. Unfortunately this did
not happen. Miles were clicking, and keeping pace was just not getting easier,
with heavy legs and the breathing labored, despite a heart rate
that was dropping a good 10 beats below normal marathon pace heart rate. I was
running mostly alone, except sometimes passing early starters or other users of
the trail. </div>
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<br />
I crossed the Big Dam Bridge again and was in position to pass older guy
with yellow singlet who had passed me at M3 and who was now slowing down. I had seen him in front of me
for a few miles from far away, but I closed on him and picked him up between
the two bridges. We briefly exchanged words of encouragement.<br />
<br />
<span style="font-family: Times,"Times New Roman",serif; font-size: small;"><i>Section between the Big Dam Bridge and the Start/Finish, going towards the finish. The 8 mile marker does not correspond to any mile of the course. </i></span></div>
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<br /></div>
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Right before crossing the 3rd
bridge, we had to pass the start/finish area. This was psychologically hard,
knowing that there were still 7+ miles to go. The thought of dropping out of the race there
briefly came to my mind, since I was nowhere near being able to PR, and I was
quite convinced at this point that the end of the race would not get easier.
However I remembered the story of Meb finishing the NYC Marathon this year
despite having a lousy race, and I decided to finish regardless of how painful this would get. </div>
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<div style="font-family: Times,"Times New Roman",serif; text-align: center;">
<i>The last bridge (two rivers bridge) which we had to cross twice, at Mile 20 and Mile 26</i></div>
<br /></div>
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I crossed the two
rivers bridge and entered a forested park area. I was passing some runners,
but most of them were early starters. <span style="mso-spacerun: yes;"> </span>The run became a grind, and the pace was getting slightly
slower with each mile. We came out of the forested area towards open fields,
and between miles 22 and 24 I picked up two other runners who were in the lead
pack at M1 and had clearly overestimated their pace. One of them finished 5 minutes behind me, clearly blowing out after I passed him. At that point
I was just telling myself to go for just one more mile. <span style="mso-spacerun: yes;"> </span>After M24 the idea of a strong finish
went out the window, and I thought for a brief moment what the heck, I should
just drop below 8:00 pace since there was not much left to be gained at this
point. I passed an early starter who told me that I was the 6th runner to pass
him, so although no one was in sight to pick me up, I just tried to maintain
something near 7:20-7:30. Some runners coming in the other direction were
encouraging me "looking good" but at that point I just wanted to be
done. A woman at an aid station yelled at me at M25, probably trying to be
encouraging, but this was mostly a nuisance<br />
<br />
I crossed back the two rivers bridge at M26 without much of a finishing kick,
just looking at my Garmin to try and finish under 3:10. I leaped over the finish line, since I had no
ambition of trying to squeeze any extra second, and was just glad to be done. I
saw Jeff Necessary who was helping at the finish, got some drink and food, and
hung around the finish until I got my 1st Masters plaque award.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUzLlr64W4obsHD8PhAxgCnVBZ10aPB2-zwUMYN5ZJXjeZT8NX6zBi_rcJ7AoMNcCSVQOB6aF4chwsXMvbtFgvZYTjfIIJrcMCAUmAda4xew-7RVdyHZr2ZiG5Z_xwjt7m-9_Pj2LbFqj2/s1600/DSCF1440.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUzLlr64W4obsHD8PhAxgCnVBZ10aPB2-zwUMYN5ZJXjeZT8NX6zBi_rcJ7AoMNcCSVQOB6aF4chwsXMvbtFgvZYTjfIIJrcMCAUmAda4xew-7RVdyHZr2ZiG5Z_xwjt7m-9_Pj2LbFqj2/s400/DSCF1440.JPG" width="400" /></a></div>
<div style="font-family: Times,"Times New Roman",serif;">
<i>With Jacob, the race director who was kind enough to take me from the wait list and answer all my emails </i></div>
<br /></div>
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Splits:</div>
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<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 450px;">
<colgroup><col span="6" width="75"></col>
</colgroup><tbody>
<tr height="13">
<td class="xl24" height="13" width="75">Interval</td>
<td class="xl24" width="75">Distance</td>
<td class="xl24" width="75">Time</td>
<td class="xl24" width="75">Avg HR</td>
<td class="xl24" width="75">Max HR</td>
<td class="xl24" width="75">Note </td>
</tr>
<tr height="13">
<td class="xl24" height="13">1</td>
<td class="xl24">1 mi</td>
<td class="xl25">06:53.0</td>
<td class="xl24">164</td>
<td class="xl24">173</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">2</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:03.9</td>
<td class="xl24">174</td>
<td class="xl24">184</td>
<td class="xl24">Bridge</td>
</tr>
<tr height="13">
<td class="xl24" height="13">3</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:05.0</td>
<td class="xl24">165</td>
<td class="xl24">169</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">4</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:11.2</td>
<td class="xl24">163</td>
<td class="xl24">165</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">5</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:19.1</td>
<td class="xl24">162</td>
<td class="xl24">165</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">6</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:13.3</td>
<td class="xl24">161</td>
<td class="xl24">165</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">7</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:09.3</td>
<td class="xl24">161</td>
<td class="xl24">164</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">8</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:09.5</td>
<td class="xl24">163</td>
<td class="xl24">167</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">9</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:05.5</td>
<td class="xl24">160</td>
<td class="xl24">163</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">10</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:17.7</td>
<td class="xl24">163</td>
<td class="xl24">166</td>
<td class="xl24">2xBridge</td>
</tr>
<tr height="13">
<td class="xl24" height="13">11</td>
<td class="xl24">1 mi</td>
<td class="xl25">06:56.0</td>
<td class="xl24">161</td>
<td class="xl24">163</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">12</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:18.2</td>
<td class="xl24">159</td>
<td class="xl24">163</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">13</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:06.8</td>
<td class="xl24">157</td>
<td class="xl24">159</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">14</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:11.1</td>
<td class="xl24">156</td>
<td class="xl24">160</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">15</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:13.9</td>
<td class="xl24">156</td>
<td class="xl24">160</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">16</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:19.9</td>
<td class="xl24">155</td>
<td class="xl24">159</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">17</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:16.1</td>
<td class="xl24">155</td>
<td class="xl24">158</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">18</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:20.4</td>
<td class="xl24">159</td>
<td class="xl24">164</td>
<td class="xl24">Bridge</td>
</tr>
<tr height="13">
<td class="xl24" height="13">19</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:08.6</td>
<td class="xl24">157</td>
<td class="xl24">159</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">20</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:11.4</td>
<td class="xl24">156</td>
<td class="xl24">159</td>
<td class="xl24">Bridge</td>
</tr>
<tr height="13">
<td class="xl24" height="13">21</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:21.2</td>
<td class="xl24">154</td>
<td class="xl24">158</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">22</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:23.4</td>
<td class="xl24">154</td>
<td class="xl24">157</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">23</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:18.9</td>
<td class="xl24">155</td>
<td class="xl24">158</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">24</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:29.0</td>
<td class="xl24">154</td>
<td class="xl24">156</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">25</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:25.9</td>
<td class="xl24">153</td>
<td class="xl24">155</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">26</td>
<td class="xl24">1 mi</td>
<td class="xl25">07:34.0</td>
<td class="xl24">155</td>
<td class="xl24">159</td>
<td class="xl24"><br /></td>
</tr>
<tr height="13">
<td class="xl24" height="13">27</td>
<td class="xl24">0.24 mi</td>
<td class="xl25">01:33.0</td>
<td class="xl24">158</td>
<td class="xl24">161</td>
<td class="xl24">Bridge</td>
</tr>
</tbody></table>
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<br /></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">
<b>Epilogue</b>:</div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">
I finished 6th overall, 4th male
and 1st masters out of 366 runners in 3:09:36 with a 3 minutes positive split.
I am glad I did not pick Jacksonville as they had temperatures in the
70's with high humidity and pouring rain, which would have made my race
even more miserable. Objectively I should be happy with this race given that I was unable to run on the road without pain from early October until late November. However this was one of the most disappointing and laborious marathons I have ever run. The time
wasn't what I wanted, probably because I overestimated my marathon-specific fitness due to the lack of road running. Although I maintained excellent cardio training on the
AlterG, the leg conditioning just wasn't there. I may have overexerted myself on the second mile, but I am not sure the HR data is accurate and I don't think it explains the overall performance. The most
frustrating part was how bad I felt during almost the entire race, and why running at a HR 10 beats lower than MP HR felt so difficult in the second half. I
just could not find a rhythm and never felt in a groove. The slow fade towards the
end was certainly due to my subpar training, but that doesn't explain why I
felt lousy almost from the start. I am glad I ran this race because it brings a
closure to 2013 and to my Fall season hampered by injury, and also because I
now have a Boston qualifier-10 minutes for 2015. But I will be looking for
answers as of why this race went so wrong from the get go. </div>
Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com3tag:blogger.com,1999:blog-1503079004948611017.post-31554055099541630632013-07-01T07:59:00.002-07:002013-07-01T07:59:32.949-07:00Run2thehills runs the rock: Kona Marathon Race Report
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_80uIKNNBA7QfrkJngzgP61KmDVybtrtkJeLoA_oYy42YtFhHldC2W4i_cOJG90M_LjO32BR3F6l5Wl24NIgKt5uEIotBhhx5b6yuKtWw_AmltxjX6uoR-PLjT_UVDfA5M9OkQlMdyRwp/s1279/KonaMedal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_80uIKNNBA7QfrkJngzgP61KmDVybtrtkJeLoA_oYy42YtFhHldC2W4i_cOJG90M_LjO32BR3F6l5Wl24NIgKt5uEIotBhhx5b6yuKtWw_AmltxjX6uoR-PLjT_UVDfA5M9OkQlMdyRwp/s640/KonaMedal.jpg" width="508" /></a></div>
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I decided to run the Kona Marathon back in March after
having made plans for my summer vacation on the Big Island. After my goal race
for the first part of the year (OC Marathon on May 5th), I knew that I would have a hectic travel
schedule before that vacation. So instead of trying to train specifically for another event later and being interrupted by travel and vacation, I decided to run Kona just 7 weeks after OC. I spent a couple of weeks recovering
from the OC race (first one with no running), then went into maintenance mode with no run longer than 13M and a "peak" week of 53M before a 10-day taper. During that time I had two long business trips (9 days in France,
then 4 days in California, and then 6 days on the East Coast) so it was difficult to train consistently but I managed to get some solid weeks. However, I
got sick twice between the two races, including a mild form of stomach flu
10 days before Kona. So I did not feel at my best. Despite this, I ran a good
trail race 2 weeks before Kona, the Valley Crest Half Marathon, which gave me
confidence that I was still in relatively good shape. </div>
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I arrived in Kona 5 days before the race and ran 3 times
there. I immediately felt the effect of the heat with my heart rate
creeping 10-15 bpm higher than normal for a given easy pace. Based on this, I gave up
on any specific goal time and decided to pace myself by heart rate, since I
knew that my marathon pace heart rate was around 165 bpm. I took electrolyte
pills several days before the race to help my body get used to the heat, and
followed my usual carb loading regimen of complementing my normal diet with 2-3
bottles of carbo force the 2 days before the race. However I deviated from my
normal routine by having sushi the night before. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZPe4PPpxWPfF7KwmyN410J2wZsLunsKE7k8p8sP2kBOyIa6zdaAR46HnBmMOEAB8qP2Lxr64Y-et3e5_99d8FItG1vG3hdrpr1a5yeWM5Afee4EtbOUjvnOiVUC_yMql2R_ny2zFjkPQW/s960/Sushi.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZPe4PPpxWPfF7KwmyN410J2wZsLunsKE7k8p8sP2kBOyIa6zdaAR46HnBmMOEAB8qP2Lxr64Y-et3e5_99d8FItG1vG3hdrpr1a5yeWM5Afee4EtbOUjvnOiVUC_yMql2R_ny2zFjkPQW/s400/Sushi.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Carbo loading, Dan Sontheimer's style</b></td></tr>
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I checked in a hotel across the start line the night before the race and had a
decent night of sleep . The race was supposed to start at 5:30AM, but there was
a 15min delay at the start. Not a big deal usually, but when you know how hot
it can get later in the day, it could make a difference. Apparently this was
due to problems with shuttles that transported runners from the Sheraton resort
(the finish) to the start, which never showed up. I did not do any warm-up but
had a Gatorade prime pouch and a water bottle with me. I drank the Gatorade
5min before the start and doused my Zoot cooling sleeves with the water just
before starting, and felt the cooling effect of the sleeves immediately. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWx49tm3MUobqOO7i1yEgSTfFNMiSz52TEaNTzT4a4s0OqMlF58z5pYU7dk_34uWp2mHElIXr6GTGUmjY05L_DEuTIm10G_i-CjBG4tevA2wyFwoQZx3m8VeVwRmBqZkjY35Ajn_HkbmMI/s800/Startline2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWx49tm3MUobqOO7i1yEgSTfFNMiSz52TEaNTzT4a4s0OqMlF58z5pYU7dk_34uWp2mHElIXr6GTGUmjY05L_DEuTIm10G_i-CjBG4tevA2wyFwoQZx3m8VeVwRmBqZkjY35Ajn_HkbmMI/s640/Startline2.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Start Line at dawn - Photo courtesy Takashi Ohashi</b></td></tr>
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<span style="font-family: "Helvetica Neue"; mso-bidi-font-family: "Times New Roman";">At 5:45AM we were off
and running. I was right at the front but many people sprinted the downhill.
Despite the lack of warm-up I immediately settled into a good rhythm, which
corresponded to a HR of 164-166, right on target. The first 3 miles on Ali'i
drive were flat, with the exception of the steep descent after the start. I
talked to a runner that I saw the day before at a Pho restaurant, who turned
out to be from Japan. We talked a bit and then switched positions back and forth,
before he dropped me around M4. I made a point to run the tangents very
tightly, and started to douse myself (head and cooling sleeves) with water at
every aid station. After M3, there were a few rollers on Ali'i drive which
slowed me a bit, as I tried to keep my HR under 167. Around M4, I decided to
take away my visor, as I felt that I did not need it given the cloud cover and that it kept my head warmer. </span><span style="font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman";"></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGXL4LcJy-6XLCucuFky7Twxp8sxoSRkTjLeMJBAKS49Y13rV-YhAShzW9YhrRt3hyphenhyphenG3brbsKZWcE2dPINnxHN32BWeS9j4CYGnOW-wYyI3tr7WnHegOyqCi0RnqSEfbahroVE3d5TjWHd/s647/KonaProfile.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="107" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGXL4LcJy-6XLCucuFky7Twxp8sxoSRkTjLeMJBAKS49Y13rV-YhAShzW9YhrRt3hyphenhyphenG3brbsKZWcE2dPINnxHN32BWeS9j4CYGnOW-wYyI3tr7WnHegOyqCi0RnqSEfbahroVE3d5TjWHd/s640/KonaProfile.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Elevation Profile. Note the steep short hill at the start and at M25</b></td></tr>
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At that point I was in last position in a group of a dozen runners, many
of them Japanese. I looked back, and there was no one behind me. The heat
really did not bother me since I felt the cooling
effect of the regular showers at the aid stations and of the slight winds. There
were few to no spectators, just cars coming on the other lane on Ali'i drive and a few
early walkers. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyFTmSsIa_r7Iz37ksNEDu6WnsJicnNyNVdNygY9RmaAbvhYhfHZmeqF9J4yGzNg-YngXq4gyCNTnM7U5G9verMFWDzX7KUFUN3__1VxT-vVenAQ6xMh9gT-fhVUtnxvBXKsdtojuOA133/s423/Alii_early_01.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="372" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyFTmSsIa_r7Iz37ksNEDu6WnsJicnNyNVdNygY9RmaAbvhYhfHZmeqF9J4yGzNg-YngXq4gyCNTnM7U5G9verMFWDzX7KUFUN3__1VxT-vVenAQ6xMh9gT-fhVUtnxvBXKsdtojuOA133/s400/Alii_early_01.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>On Alii Dr, on the way out, still feeling fresh</b></td></tr>
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After M5 we left Ali'i drive and ran in a commercial park before getting into
the Queen Kaahumanu highway (~M7). I got passed by a couple of male
runners, one of which I passed back a couple of miles later. I did not try to stay with them, but rather stuck to my strategy of constant effort and
consistent heart rate. </div>
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The miles on Queen K highway felt really good. There was
some cloud cover, so it did not feel too hot. I started to slowly pass some
runners, and the inclines on the Highway were not bad. We had to run on
the shoulder of the road, which was marked by cones and made running the
tangents sometimes hazardous as it meant running pretty close to traffic. What
was weird is that my heart rate dropped around 162-163; however it felt
difficult to accelerate to maintain a higher HR, so I stuck to a pace that felt
comfortable. </div>
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The turn around was at M12.5. This gave me the occasion to
try and see how many runners were ahead of me, but I lost count. I sent
shout outs to the leaders, including the first overall (Allen Wagner), whom I met a few days
before at the Big Island company, and the first female. After the turnaround, I
looked at my GPS, which showed 1:37:45 for 13.1M. I thought I
could go under 3:15 which meant running slightly faster in the 2nd half. After
the half I caught up with a female runner and talked to her for a couple of minutes. She
said she was the 2nd female last year but was now in 5th place, aiming for 3:15
after running 3:25 last year. I dropped her in a downhill and kept
working, slowly passing other runners one by one. After the turnaround I had to "fight" slower runners coming in the opposite direction, as we were competing for supplies at the aid stations, and also for the optimal tangent trajectory. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEholRG36tEdsgTE16TTfh2Dk6eBAt0AJ72HTsbMcXGODa9Svse0slq5YIsD_X-rXQeW8PuhrCjvFV8oZsNfdVnRinbd5Yo3orjrNymepm_y9P4yhZJpYlkw7hkHwZjB5rtaTcV84JuY5D1x/s800/QueenK_02.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEholRG36tEdsgTE16TTfh2Dk6eBAt0AJ72HTsbMcXGODa9Svse0slq5YIsD_X-rXQeW8PuhrCjvFV8oZsNfdVnRinbd5Yo3orjrNymepm_y9P4yhZJpYlkw7hkHwZjB5rtaTcV84JuY5D1x/s640/QueenK_02.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>On the rollers on Queen K highway, coming back. Photo courtesy Takashi Ohashi</b> </td></tr>
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Thing started to feel harder around M16-17. I wasn't hitting
the wall but it just felt that maintaining the pace required more effort. In
addition, walking the aid stations felt awkward as I was feeling my calves when
walking, as if they would start to cramp without notice. What was encouraging
is that my GPS was beeping regularly only 10-15s before the mile splits, and the gap between GPS and mile markers did not increase, which
told me that I was running the tangents well.</div>
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At M18 one of the 2 guys who had passed me before passed me again while
coming out of a port-a-john. He stayed in front of me for several miles then
accelerated and I never saw him again. This is the only runner that passed me after
M8. In these later miles, I passed an older japanese woman who seemed to be
working hard. She passed me again on a downhill in the commercial park area, but I dropped her for
good before the M19 split. She ended up finishing 6min behind me, so she really slowed down a lot towards the end. </div>
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After M19 we were back to Ali'i drive where things felt more difficult and the
race became a steady grind. The heat was more oppressive there with less cloud cover, and it felt more humid. Also the short rollers on Ali'i made maintaining the pace
harder.<span style="mso-spacerun: yes;"> </span>Some of the aid stations
were offering ice cubes, and I took these whenever possible to put them inside my shirt.
This made a refreshing ice melt on my belly and in my back and helped coold
down, adding to the effect of dousing myself with water. I felt like I could have pushed
harder, but I was afraid of doing it too soon and then blowing up one or two
miles from the finish because of the heat. Since there was no PR to expect and I was already qualified for Boston, I was content to keep
my pace in the high 7:20s-low 7:30s to maintain a 7:28 avg and try and run an even split race. I could feel the beginning of a blister on my right foot, probably because my two shoes were completely wet after the regular water showers. I took
my last gel at M21, hoping that it would give me a last boost of energy to
finish strong. Despite the later time (~8AM) there were still not much spectators on
Ali'i drive. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx9ZPbnz70f8TN44eitw9cIVdyNLcr0qMTSDVp_6mMON8cOBvpa8smfZVcGN7G6QBLAiTQH9-6onJFlYol34zkedizIl1jOTriQvxFhghqIE1XS_0XPaEQfrnnwyVJAGpjQirCQWg3NG7D/s800/Aliisupporters.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx9ZPbnz70f8TN44eitw9cIVdyNLcr0qMTSDVp_6mMON8cOBvpa8smfZVcGN7G6QBLAiTQH9-6onJFlYol34zkedizIl1jOTriQvxFhghqIE1XS_0XPaEQfrnnwyVJAGpjQirCQWg3NG7D/s640/Aliisupporters.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Rare crowd support on Ali'i drive - Photo courtesy</b><b> Takashi Ohashi</b></td></tr>
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On Ali'i I caught up with many slow half marathon runners, who had started half an hour
later, and had turned around at the end of Ali'i. However the road was wide
enough that this was not a problem (and most of them were not taking the tangents anyway). From there to the finish I also reeled in
several full marathon runners, who fell victim of a poor pacing strategy in
the early miles and were severely hurting or walking. This did not give me too
much boost, as I was also starting to struggle despite maintaining regular splits. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJJo3fPUvyJdcM5vdrZu5BIsyF-1oDvzLHOc70BEeiLGfVT299AHMo2HP3LFc39SdGqqk0CwXQ8nF3kyhyUC9FcSQV3SIBOoz_JEhEIzDFOsNB1WhhNZ3KlPGSU3Zo3Y7su6ZQFAIoyYor/s391/Alliback_01.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJJo3fPUvyJdcM5vdrZu5BIsyF-1oDvzLHOc70BEeiLGfVT299AHMo2HP3LFc39SdGqqk0CwXQ8nF3kyhyUC9FcSQV3SIBOoz_JEhEIzDFOsNB1WhhNZ3KlPGSU3Zo3Y7su6ZQFAIoyYor/s400/Alliback_01.jpg" width="253" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Coming back on Ali'i Dr (~M20), note the all-wet look because of the repeated showers</b></td></tr>
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M25 was a killer; I had maintained 7:30 pace throughout that
mile, but towards the end we reached the steep hill that we had descended right
after the start, and that we had to climb up again before getting to the Sheraton
for the finish The hill was not long, but at that point of the race, it made my
pace drop to 7:54 for that mile. Everyone that I passed on that hill was walking it.
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The last mile was one of the most bizarre I have ever run
for a road marathon. First, there was a ~0.5M long cross-country section on
a dirt/gravel trail with rocks, which was really not something I wanted to deal with at
that point of the race after having run 25M. Then they made us run through a
tortuous path and the lawn of the Sheraton resort.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisyM0YDECySgqd8Byc1SIsepYSF-Siqw8gCmU5SeHpLhEDKB59oPlnCcNV7WYl-62nWmrLHOFTkh4rhOj3xjmVbCxBrRv_5-CrHsjdmDooPmZ4fzzjCJCh1GC9Xcb38czjTdVlyg5SQYLW/s545/Finish_02.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisyM0YDECySgqd8Byc1SIsepYSF-Siqw8gCmU5SeHpLhEDKB59oPlnCcNV7WYl-62nWmrLHOFTkh4rhOj3xjmVbCxBrRv_5-CrHsjdmDooPmZ4fzzjCJCh1GC9Xcb38czjTdVlyg5SQYLW/s400/Finish_02.jpg" width="310" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>M26 in the Sheraton resort, passing half-marathoners</b></td></tr>
</tbody></table>
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The worst part is that we had to go through a hallway INSIDE
the hotel (yes you read that correctly), and climb down 3 steps of stairs
before more lawn action to the finish. This felt like one of these dreams where
you have to run inside buildings and staircases...I remember clearly yelling "WTF???"
to a runner I was passing while climbing down the steps... <span style="mso-spacerun: yes;"></span>Whoever designed that course clearly had never run a marathon
before!</div>
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<br /></div>
<div class="MsoNormal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
I kicked in to the finish but because of that bizarre ending
I had no will to really sprint, especially since all the runners I was
passing were slow half-marathon runners. I made it home in 3:15:33. I was
really glad to find my wife and kids at the finish as I wasn't sure that they
would be there to greet me. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhvElmpToTqHXLI9OJQ5CkI83LMO5924GXvKoYmPoQRS7if4ZRc11CAl0JsKZkGx_FeB-ZHptz1miEaEZNf0mskjPEun0PweQ9qYLXuDPzOPI8IfScrKfevjerBP3SHDalEGi_nE9TR_iE/s969/Finishline.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhvElmpToTqHXLI9OJQ5CkI83LMO5924GXvKoYmPoQRS7if4ZRc11CAl0JsKZkGx_FeB-ZHptz1miEaEZNf0mskjPEun0PweQ9qYLXuDPzOPI8IfScrKfevjerBP3SHDalEGi_nE9TR_iE/s400/Finishline.jpg" width="396" /></a></div>
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The splits were almost even at 1:37:45/1:37:48. These numbers actually reflect a small negative split given that I looked at my half split at 13.1 on the GPS, and
registered 26.25 at the finish. That time was good for a BQ with almost 10 minutes
to spare, 13th place overall of 343 runners, and 3rd place in my age group. That's
when I kicked myself for not having pushed harder in these middle miles and at the finish, as I
realized that the 2nd place in my AG only finished 13s ahead of me. (turns out he was Takashi Ohashi, the Japanese runner I talked with during
the early miles). However I could not see how close he was because of the tortuous finish; and as a 3rd place
finisher I only got a lousy plastic bottle, while 1st and 2nd got very nice plaques. This
will teach me a lesson! </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkEASU9n8G-hhldfoDGt1hKk0eeC9xwl7qBKxfzxxOXPaUgqj1Gc6i0mGirxSxdIXBvG8srATtfqKXwOZmGPg7u6xPxblDJxEwquzsks3P2nbtbmPm7kOt-00JcVGAZaGyVgPWZJnlAA11/s1067/2nd3rdAG.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkEASU9n8G-hhldfoDGt1hKk0eeC9xwl7qBKxfzxxOXPaUgqj1Gc6i0mGirxSxdIXBvG8srATtfqKXwOZmGPg7u6xPxblDJxEwquzsks3P2nbtbmPm7kOt-00JcVGAZaGyVgPWZJnlAA11/s400/2nd3rdAG.jpg" width="303" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>With Takashi Ohashi, who took 2nd place in the AG just 13s ahead of me.</b></td></tr>
</tbody></table>
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Despite this I was very happy with my race, even if the finishing time was 15 min slower than my personal best. Heart rate-based
pacing was clearly the best strategy for me that day, since it allowed me
to finish strong with almost even pacing, and close the first half of my 2013
racing season on a positive note. </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEvX_vcxkbUjbIsC41iNsPchqGS3u1Z1EYoAc8rmY5TVxSySlYbzTD164KUooHZMvAWD1r9h-pl1DkllVO-wqHK7VMaTL2WMfUn9oedhIfIzbt-s9IVaNssQiyEN2Ub1UpM3kN4mEdWJIN/s240/AGaward.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEvX_vcxkbUjbIsC41iNsPchqGS3u1Z1EYoAc8rmY5TVxSySlYbzTD164KUooHZMvAWD1r9h-pl1DkllVO-wqHK7VMaTL2WMfUn9oedhIfIzbt-s9IVaNssQiyEN2Ub1UpM3kN4mEdWJIN/s400/AGaward.jpg" width="355" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>At the awards ceremony, I even look tall on that picture !</b></td></tr>
</tbody></table>
<div class="MsoNormal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<b>Temperatures in Kailua-Kona (Start: 5:45AM - Finish 9AM):</b></div>
<div class="MsoNormal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<br /></div>
<div class="MsoNormal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<b>Time Temp Dewpoint Wind </b></div>
<div class="MsoNormal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
5:53 AM <span class="b">75.9</span><span class="nobr"> °F</span><span style="mso-spacerun: yes;"> </span><span class="b">64.0</span><span class="nobr"> °F</span><span style="mso-spacerun: yes;"> </span>ESE <span class="b">5.8</span><span class="nobr"> mph</span><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
6:53 AM <span class="b">77.0</span><span class="nobr"> °F</span><span style="mso-spacerun: yes;"> </span><span class="b">63.0</span><span class="nobr"> °F</span><span style="mso-spacerun: yes;"> </span>NNE <span class="b">5.8</span><span class="nobr"> mph</span> </div>
<div class="MsoNormal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
7:53 AM <span class="b">80.1</span><span class="nobr"> °F</span>
<span class="b"><span style="mso-spacerun: yes;"> </span> 63.0</span><span class="nobr"> °F</span> Calm </div>
<div class="MsoNormal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
8:53 AM <span class="b">82.0</span><span class="nobr"> °F</span>
<span class="b"><span style="mso-spacerun: yes;"> </span> 63.0</span><span class="nobr"> °F</span> SW <span class="b">3.5</span><span class="nobr"> mph</span>
-</div>
<div class="MsoNormal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
9:53 AM <span class="b">82.0</span><span class="nobr"> °F</span>
<span class="b"><span style="mso-spacerun: yes;"> </span>66.0</span><span class="nobr"> °F</span> SSW <span class="b">9.2</span><span class="nobr"> mph</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<br /></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<b>Splits:</b></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<br /></div>
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; font-family: Arial,Helvetica,sans-serif; margin-left: 3.9pt;">
<tbody>
<tr style="height: 13.0pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">Interval</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">Distance</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">Time</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">Pace</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">Average HR</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">Max HR</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">0.99 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:11.8</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:17</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">160</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">167</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">2</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:22.6</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:23</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">165</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">178</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">3</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:29.2</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:30</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">164</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">167</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">4</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:33.7</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:34</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">166</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">169</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">5</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:28.7</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:29</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">166</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">169</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">6</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:34.1</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:35</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">166</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">172</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:36.0</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:37</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">166</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">169</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">8</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:31.5</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:32</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">165</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">175</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">9</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:23.9</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:24</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">163</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">166</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">10</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:31.9</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:32</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">164</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">167</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">11</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:21.4</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:22</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">162</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">165</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">12</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:26.9</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:27</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">164</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">167</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">13</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:18.7</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:19</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">164</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">168</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">14</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:19.3</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:20</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">164</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">170</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">15</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:25.5</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:26</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">164</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">180</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">16</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:13.4</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:14</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">162</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">164</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">17</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:31.3</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:32</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">163</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">178</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">18</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:16.9</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:17</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">162</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">165</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">19</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:20.2</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:21</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">162</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">165</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">20</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:30.5</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:31</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">164</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">179</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">21</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:37.2</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:38</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">165</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">173</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">22</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:28.3</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:29</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">163</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">168</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">23</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:28.5</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:29</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">164</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">167</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">24</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:30.4</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:31</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">165</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">171</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">25</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:54.4</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:55</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">167</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">176</span></b></span></div>
</td>
</tr>
<tr style="height: 13pt;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">26</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">1 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">07:17.1</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:18</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">170</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">174</span></b></span></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 27; mso-yfti-lastrow: yes;">
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">27</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">0.26 mi</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">01:52.7</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">7:14</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">174</span></b></span></div>
</td>
<td style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 74.95pt;" valign="top" width="75">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><b><span style="color: black;">177</span></b></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<br /></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<br /></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<b><span style="mso-spacerun: yes;"> </span>Notes: </b></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
• M1 was not on autosplit, I pressed the button at the
M1 marker, which explains the 0.99M distance and the time/pace discrepancy. </div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
• For the max HR, some high values in the early/middle miles
are due to the HR monitor malfunction when I doused myself with water. </div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<br /></div>
Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com2tag:blogger.com,1999:blog-1503079004948611017.post-46548222737808799172013-05-07T09:40:00.000-07:002013-05-07T09:53:15.657-07:003:00C Marathon Race Report <style>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ_oeZ5_by7vsoke6ILLkTxcvvPuFHPcZVYaswCPTfCZnDxkBVfpmY3DI1CCENY2EV4U44R2cPZNwDddiHdDPlpsqaomVG7D5fUMwbQCe-I3JRr2qUfthbp0-GkOiNQ3owUlO7XZs69Wox/s1600/OCFinishline.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ_oeZ5_by7vsoke6ILLkTxcvvPuFHPcZVYaswCPTfCZnDxkBVfpmY3DI1CCENY2EV4U44R2cPZNwDddiHdDPlpsqaomVG7D5fUMwbQCe-I3JRr2qUfthbp0-GkOiNQ3owUlO7XZs69Wox/s400/OCFinishline.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Pre-race at the finish line just after visiting the expo</b></td></tr>
</tbody></table>
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<br /></div>
<div class="MsoNormal">
The cliff notes: I ran a 3:00:53 time, with a 1min33s
negative split for a 6min PR and 3rd place in my age group. This was a
significant come back, as I was badly injured a few
months before the race. For those not interested in the detailed description of to my path to recovery, you can jump straight to the race description.</div>
<br />
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<b style="mso-bidi-font-weight: normal;">Pre-CIM injury</b></div>
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November 13th, 2012, 3 weeks before CIM. During an afternoon
recovery run following a hard tempo interval session in the morning, I started
feeling the back of my right knee. This was not the usual soreness, but some
pain that I had not experienced before. I continued my planned workouts in the
next few days, thinking that a few ART sessions and some icing might take care
of it. Unfortunately, that right leg issue initiated a chain reaction that
resulted in a compensatory injury on the left side, which resulted in
increasing pain. A week before CIM it became obvious that I had to drop out as
I could not run 5 minutes without hobbling in pain. Things were so bad that the
week-end of the CIM race, I did a 5k fun run with my kids and had to take a
couple of Aleve before the run in order to be able to complete the distance at
13 min/mi pace. </div>
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<br /></div>
<div class="MsoNormal">
December 2012 was a very dark place for me. The right knee
issue took care of itself, but because of the left side, I was barely able to
run a few minutes before experiencing pain, and my body was stuck at 9:15-9:30
pace at an effort similar to general aerobic running. Driving every day in the
neighborhood was a cruel reminder of the routes I used to run everyday when I
was a fit runner just a few weeks before. I was not sure exactly what the issue
was, but thought that it was due to a problem with the left glute or hip. After
taking a week off during a ski vacation, things were not much improved, and I
had to DNF the Operation Jack half marathon on 12/26 after 3.6 painful miles at
9:20 pace. I kept in shape by working out on the spinner bike at home, and
tried to rehab myself with glute and core exercises, while trying some easy
runs every 3-4 days to test the leg. I also had semi-regular ART sessions and
acupuncture treatment to get rid of the pain. After a couple of weeks, the
level of discomfort was lower, but my body was still stuck at 9:15 pace, and I
felt like the running was not improving much. In despair, I started to
reintroduce some fast running with some short hill sprints, some strides on
grass, and also some downhill strides after reading an article from Magill describing how he reset his quads by doing fast downhill running. I do not know whether this desperate
fast running treatment triggered the recovery, or whether the consistent rehab exercises, ART
and acupuncture ultimately fixed me up, but things started to slowly
improve. I tested my legs at the 13.1 LA Half marathon on 01/13 and was able to
finish with minimal discomfort in 1:50. This was 26 minutes slower than
the year before, but the finish photo looks like I broke my PR by 10 minutes,
as I felt so happy to feel like a runner again.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTXno9OXNncVPT0_ladWnyEqSqm5h3aJUoBLB_FdyiQwklhoJVhhs0rfT7uXy4N5p7tuYUkE3QswcQvRv31HPufl4qeJ9NTvS2mm3b7cMP318hl4HW2xVE3l-x90RkeLyw401QePuvKyvW/s1600/13LA2013finish.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTXno9OXNncVPT0_ladWnyEqSqm5h3aJUoBLB_FdyiQwklhoJVhhs0rfT7uXy4N5p7tuYUkE3QswcQvRv31HPufl4qeJ9NTvS2mm3b7cMP318hl4HW2xVE3l-x90RkeLyw401QePuvKyvW/s400/13LA2013finish.jpg" width="307" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Finish line of the 13.1 LA Half Marathon-2013</b></td></tr>
</tbody></table>
<br /></div>
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<b style="mso-bidi-font-weight: normal;">Back to training</b></div>
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After that race I felt ready to resume structured training,
but I thought that I needed to change things in order to fully recover, get
back into marathon shape and not get injured again. I contacted my coach Andrew
to get back on the training, and we decided to forgo Boston because it would be
too soon for a full buildup and focus instead on the Orange County Marathon on May 5th.
I made the decision to not run doubles anymore, but instead spend more time in the
gym to lift weights, and also give me one day off from running every week to
help with the stress/recovery cycle. The first two weeks on the program felt
awkward, with my legs still feeling sleepy, but I quickly improved, and the weight sessions proved to be useful.
After just a few weeks lifting, my 200m times went down by 2s (37 to 35) and my
legs felt much better after speedwork or tempo interval sessions. I also had a
few sessions with a personal trainer, who identified some weaknesses in my
glutes and had me do specific core exercises and AIS. Even though I could
sometimes feel the left glute area, the training went fine, I did not miss any
of the scheduled runs and my key workouts were an 18 mile LR with 13.1M at
marathon pace that I finished in just under 1:30, a 15 miler with 5x2k tempo
intervals at 6:20 pace, and a 14 miler with 6.8 M of fartlek ladder in the
middle alternating 6:00 pace and 7:14 pace recoveries. I did most of my
intervals and tempo on the track to minimize the pounding, except the fartleks
sessions usually ran on a bike trail with multiple underpasses to get used to
running faster downhill and uphill. At the end of the cycle and before a 2 week
taper, I averaged 58 miles over 12 weeks, and 64 miles for the last 8 weeks on
6 days of running, with at least 2 weight lifting sessions per week, and AIS
stretching every day. </div>
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<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEyTbVXvl9efGI6WW4sgr6edaoulFC7UL1E-NeQBH7oe9H-0nDRwCrf3BjlLJyX1yaNf6cNFFnS7ZW-2r9DvQfu13y6JTxVSBCwI0y1GJzLMEjwq7sEevHwzWrhbk7dWxqBIJTs-TqtfkH/s1600/Snapshot+2013-05-06+15-04-52.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="353" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEyTbVXvl9efGI6WW4sgr6edaoulFC7UL1E-NeQBH7oe9H-0nDRwCrf3BjlLJyX1yaNf6cNFFnS7ZW-2r9DvQfu13y6JTxVSBCwI0y1GJzLMEjwq7sEevHwzWrhbk7dWxqBIJTs-TqtfkH/s640/Snapshot+2013-05-06+15-04-52.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Weekly Training from January-April 2013</b></td></tr>
</tbody></table>
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This was less mileage than what I ran before Missoula and
CIM, but I felt well prepared and my heart rate at marathon pace (164) matched
6:48-6:52 pace, which made me think that I was ready for a sub-3 attempt. Another
advantage of the combined running and lifting is that I lost 4 lbs, having
started the cycle at 126 lbs and been down to 122 before carbo loading. <span style="mso-spacerun: yes;"> </span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">The Race</b></div>
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I booked a hotel right in front of the start line because of
the early start (5:30AM). The forecast predicted 55°-60°F, which was probably
the best one could hope for a May Marathon in Southern California. The only
issue was a significant SE wind, which could become a problem for the late
miles given the direction of the course. The temperature ended up being 60°F
during the time I was on the course, a tad too warm for my taste, but still
good enough for a PR attempt. </div>
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<br />
I was at the start by 5AM and met Howard and Rocky from the CA forum, before
warming-up with drills. I positioned myself a few rows from the front, and we
observed a moment of silence for the victims of the Boston explosions, after
which the race announcer asked us to shout "Strong" after he said
"Boston". Following the national anthem we were off and running a few
minutes past 5:30AM.</div>
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<br /></div>
<div class="MsoNormal">
The first few miles did not feel comfortable. Miles 6-8 miles
were supposed to be the most scenic and enjoyable, with ocean views and some of
the most expensive pieces of real estate in Southern California, but I didn't
really enjoy them. The course was more rolling than I expected, and the effort
felt harder than my usual marathon pace. This was validated when I checked my
heart rate, which was on the high side for MP (167-169). The course was
constantly going slightly up or down, with a lot of turns, which did not help
get into a rhythm. In addition, the constant changes in direction made that
either I was feeling a cooling head wind, or it felt warmish because of a
tailwind. I started to douse myself with water at pretty much each water
station to help cool down. I carried a small water bottle to help with hydration
the first few miles, and drank from it after my gels at mile 3.5 and 8. </div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjV7xA2mALmmOClcXrS_Cloo6if8JjV9UYKLTrtnXrQC5xZpDr2drz5OsRKgQIlPzVlhoa2hlSXBYx6yhrNL2te1s5kwei1Aacp_vswmBGREJA9HU8Ri__7d7sVzT3p83xbWp1BuOg4Hia/s1600/OCprofile.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjV7xA2mALmmOClcXrS_Cloo6if8JjV9UYKLTrtnXrQC5xZpDr2drz5OsRKgQIlPzVlhoa2hlSXBYx6yhrNL2te1s5kwei1Aacp_vswmBGREJA9HU8Ri__7d7sVzT3p83xbWp1BuOg4Hia/s640/OCprofile.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Elevation Profile from RunningAhead</b></td></tr>
</tbody></table>
<div class="MsoNormal">
The other issue is that my GPS splits and the mile markers
did not agree with each other pretty much from the start. I was very careful to
run the tangents, and did not do any weaving since there weren't many runners
at my pace, but I was already 20-30s long by Mile 4 or 5. This worried me, but
I did not want to believe that the markers were correctly placed and pretty
much ignored the problem thinking that the later markers would compensate for
this. </div>
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<br /></div>
<div class="MsoNormal">
Despite feeling lousy for these first miles, I did not panic
as I had experienced this before during previous marathons. By mile 8 I tossed
my water bottle, and things started to feel better. This was corroborated by
the heart rate data, which dropped towards normal MP heart rate. I started to
feel more comfortable and relax. The course flattened out, with still a few inclines
and declines, but less rolling and twists and turns. </div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUMUwqrBaM9txOEim7oAcUXBlK_yWNn7UsSxn3bYzjsrW2-fh4J-MVoeDfE2uGGp_w8dhJ8Mpscmk3Pp6M9VtLtHDAuB2sDgidsd6oxZT-ZVmdKb92dLoNe_UFPh33rl7VeTDNFNMx-9MD/s1600/OCmarathonRunFlowers.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUMUwqrBaM9txOEim7oAcUXBlK_yWNn7UsSxn3bYzjsrW2-fh4J-MVoeDfE2uGGp_w8dhJ8Mpscmk3Pp6M9VtLtHDAuB2sDgidsd6oxZT-ZVmdKb92dLoNe_UFPh33rl7VeTDNFNMx-9MD/s400/OCmarathonRunFlowers.jpg" width="362" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>At Mile 8, starting to feel better</b></td></tr>
</tbody></table>
<br />
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<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I checked my time at the official M11 marker and knew I was
already late, as I was supposed to get there in 1h15 for a 2:59 time, but got in around 1h16min30s. However I did not feel I could start to run faster
at that point without risking a major bonk later. Around M12, two guys caught up with
me and I hooked with them as they were running at a good clip. We reached the
official half in 1:31:13. Shortly after, there was an overpass over the 405
freeway, and I dropped the two runners on the uphill, and also passed the
second female who was escorted by a bike. </div>
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<br /></div>
<div class="MsoNormal">
I much preferred the second half of the course. It was supposed
to be less scenic than the first half, but it was much more conducive to fast
running, with less turns, and a flatter course. During M16-17, I felt really good
and the pace dropped to low 6:40s. I started to pass many runners who probably went
out too quick in the first half and were already struggling. I might have run these 2 miles a tad too fast, as the next 2 miles
became harder -- although my heart rate continued to drop. After M19,
maintaining sub 6:50 Garmin pace became more of a struggle. My calves became
tight, and I felt that they could cramp at any moment, but they never did. Around
Mile 20 we turned onto a bike path following the Santa Ana river bed where we
hit a headwind. I heard my name, and it turned out to be coach John Loftus who
was there to encourage his runners and who gave me a shout out. <span style="mso-spacerun: yes;"> </span>I passed a couple of runners, which was
good for the morale, but I knew then that I was getting close to my limit
running around 6:50 pace. </div>
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<br /></div>
<div class="MsoNormal">
During these later parts of the race I saw my average pace
dropping from 6:53 at the half down to 6:52 and 6:51, which told me
that I might be on track to a significant negative split. After 2 miles on the
bike path we were back into residential areas. I was still reeling in runners,
including one who had to stop abruptly to walk, probaly because of cramps. He
asked me what time it was, but I did not want to lose time or energy responding.
There were a couple of small hills there, which felt hard but did not slow me
down much. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
M23 and 24 were spent bargaining with my body to hold on
just one more mile at MP. I clearly remember focusing on using more of my butt
muscles like my trainer Adam told me during the training sessions, and it
seemed to make running easier. I also remember feeling the breathing becoming
harder and more labored, as if my cardio was now becoming limiting. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Mile 25 was
very cruel. In contrast to other markers, this one was exactly in sync with my
Garmin M25 split, which made me think that other markers might have been
misplaced and that I might be on pace for a sub-3 run. I gave all I had in M26,
dropping to 6:39 pace, only to find out that the marker was back to 0.24M further
than my Garmin split. Major bummer! I knew then that I would not hit sub-3, but still tried
to finish as strong as I could. I saw the race clock from far away and knew
that if I pushed enough, I could hit a 3:00 time and avoid having some minutes
on my finishing time. </div>
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<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyhyphenhyphenhRaz5tVtRZsM6jG7j0MkWiufAt2YEt3uggNkhHwHiQ760mjttjkoF1BhyuCnIMxhjnj-glyB22zuqKKEAF70GWm0iy3zzhOIyXZea0_G2vB1XC7YSijJKAwLLz0FG2FlNl_FWt_0RV/s1600/OCfinish.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyhyphenhyphenhRaz5tVtRZsM6jG7j0MkWiufAt2YEt3uggNkhHwHiQ760mjttjkoF1BhyuCnIMxhjnj-glyB22zuqKKEAF70GWm0iy3zzhOIyXZea0_G2vB1XC7YSijJKAwLLz0FG2FlNl_FWt_0RV/s400/OCfinish.jpg" width="285" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Kicking hard to get under 3:01 at the finish</b></td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I clocked in at 3:00:53, good for a 6 minutes PR, a Boston
qualifying time with 25 minutes to spare, and a 3rd place in my age group (out
of 147 runners in the 45-49AG). I ended up running the second half in 1:29:40, which
corresponded to a 1min 33s negative split. I probably lost too much time on the
early part of the course with the rollers and twist and turns, which cost me a
sub-3 time. Despite not being able to go under 3 hours, I am still ecstatic
with my race. Reflecting back on the last few months, I feel blessed to have
been able to came back and run strong on that day. Thanks for reading. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Split<span style="mso-tab-count: 1;"> </span>Dist.<span style="mso-tab-count: 1;"> </span>Time<span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"></span>Pace<span style="mso-spacerun: yes;"> </span>AvgHR<span style="mso-tab-count: 1;"> </span>MaxHR</div>
<div class="MsoNormal">
1<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>07:01.7<span style="mso-tab-count: 1;"> </span>7:02<span style="mso-tab-count: 1;"> </span>166<span style="mso-tab-count: 1;"> </span>173</div>
<div class="MsoNormal">
2<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:42.0<span style="mso-tab-count: 1;"> </span>6:43<span style="mso-tab-count: 1;"> </span>167<span style="mso-tab-count: 1;"> </span>172</div>
<div class="MsoNormal">
3<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:51.2<span style="mso-tab-count: 1;"> </span>6:52<span style="mso-tab-count: 1;"> </span>168<span style="mso-tab-count: 1;"> </span>174</div>
<div class="MsoNormal">
4<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:52.6<span style="mso-tab-count: 1;"> </span>6:53<span style="mso-tab-count: 1;"> </span>169<span style="mso-tab-count: 1;"> </span>173</div>
<div class="MsoNormal">
5<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:48.0<span style="mso-tab-count: 1;"> </span>6:48<span style="mso-tab-count: 1;"> </span>168<span style="mso-tab-count: 1;"> </span>171</div>
<div class="MsoNormal">
6<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:57.7<span style="mso-tab-count: 1;"> </span>6:58<span style="mso-tab-count: 1;"> </span>169<span style="mso-tab-count: 1;"> </span>179</div>
<div class="MsoNormal">
7<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:53.3<span style="mso-tab-count: 1;"> </span>6:54<span style="mso-tab-count: 1;"> </span>168<span style="mso-tab-count: 1;"> </span>172</div>
<div class="MsoNormal">
8<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:58.8<span style="mso-tab-count: 1;"> </span>6:59<span style="mso-tab-count: 1;"> </span>169<span style="mso-tab-count: 1;"> </span>173</div>
<div class="MsoNormal">
9<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:51.6<span style="mso-tab-count: 1;"> </span>6:52<span style="mso-tab-count: 1;"> </span>166<span style="mso-tab-count: 1;"> </span>174</div>
<div class="MsoNormal">
10<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:56.5<span style="mso-tab-count: 1;"> </span>6:57<span style="mso-tab-count: 1;"> </span>164<span style="mso-tab-count: 1;"> </span>169</div>
<div class="MsoNormal">
11<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:52.6<span style="mso-tab-count: 1;"> </span>6:53<span style="mso-tab-count: 1;"> </span>163<span style="mso-tab-count: 1;"> </span>172</div>
<div class="MsoNormal">
12<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:51.8<span style="mso-tab-count: 1;"> </span>6:52<span style="mso-tab-count: 1;"> </span>162<span style="mso-tab-count: 1;"> </span>167</div>
<div class="MsoNormal">
13<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:51.3<span style="mso-tab-count: 1;"> </span>6:52<span style="mso-tab-count: 1;"> </span>161<span style="mso-tab-count: 1;"> </span>164</div>
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14<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:54.1<span style="mso-tab-count: 1;"> </span>6:55<span style="mso-tab-count: 1;"> </span>162<span style="mso-tab-count: 1;"> </span>172</div>
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15<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:48.6<span style="mso-tab-count: 1;"> </span>6:49<span style="mso-tab-count: 1;"> </span>164<span style="mso-tab-count: 1;"> </span>170</div>
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16<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:44.8<span style="mso-tab-count: 1;"> </span>6:45<span style="mso-tab-count: 1;"> </span>163<span style="mso-tab-count: 1;"> </span>166</div>
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17<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:42.0<span style="mso-tab-count: 1;"> </span>6:42<span style="mso-tab-count: 1;"> </span>163<span style="mso-tab-count: 1;"> </span>166</div>
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18<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:54.4<span style="mso-tab-count: 1;"> </span>6:55<span style="mso-tab-count: 1;"> </span>161<span style="mso-tab-count: 1;"> </span>163</div>
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19<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:47.7<span style="mso-tab-count: 1;"> </span>6:48<span style="mso-tab-count: 1;"> </span>161<span style="mso-tab-count: 1;"> </span>166</div>
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20<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:56.3<span style="mso-tab-count: 1;"> </span>6:57<span style="mso-tab-count: 1;"> </span>160<span style="mso-tab-count: 1;"> </span>163</div>
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21<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:50.5<span style="mso-tab-count: 1;"> </span>6:51<span style="mso-tab-count: 1;"> </span>162<span style="mso-tab-count: 1;"> </span>169</div>
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22<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:52.0<span style="mso-tab-count: 1;"> </span>6:52<span style="mso-tab-count: 1;"> </span>162<span style="mso-tab-count: 1;"> </span>163</div>
<div class="MsoNormal">
23<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:48.9<span style="mso-tab-count: 1;"> </span>6:49<span style="mso-tab-count: 1;"> </span>164<span style="mso-tab-count: 1;"> </span>167</div>
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24<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:52.2<span style="mso-tab-count: 1;"> </span>6:53<span style="mso-tab-count: 1;"> </span>165<span style="mso-tab-count: 1;"> </span>167</div>
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25<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:47.6<span style="mso-tab-count: 1;"> </span>6:48<span style="mso-tab-count: 1;"> </span>165<span style="mso-tab-count: 1;"> </span>168</div>
<div class="MsoNormal">
26<span style="mso-tab-count: 1;"> </span>1
mi<span style="mso-tab-count: 1;"> </span>06:39.3<span style="mso-tab-count: 1;"> </span>6:40<span style="mso-tab-count: 1;"> </span>168<span style="mso-tab-count: 1;"> </span>169</div>
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27<span style="mso-tab-count: 1;"> </span>0.44mi
02:46.0<span style="mso-tab-count: 1;"> </span>6:18<span style="mso-tab-count: 1;"> </span>168<span style="mso-tab-count: 1;"> </span>170</div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com2tag:blogger.com,1999:blog-1503079004948611017.post-62466636954106533352012-07-09T13:40:00.000-07:002012-07-12T16:54:32.470-07:00Missoula Marathon - my Boston redemption and a 9 minutes PR<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3n2k0f1fcsCdnFP-s0DIMX8eW0XYnRSRKVgrzaolCLLNzdHKWs2ZLtYf8Ofqg55Ao1bm3tVsQ8qqeUiSVzZL3OSnJtoyt2B9CycaTl5LFMICq4dBOR4GuHqFMYjIvEapD7hokggMUXM-d/s1600/Finishpano.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3n2k0f1fcsCdnFP-s0DIMX8eW0XYnRSRKVgrzaolCLLNzdHKWs2ZLtYf8Ofqg55Ao1bm3tVsQ8qqeUiSVzZL3OSnJtoyt2B9CycaTl5LFMICq4dBOR4GuHqFMYjIvEapD7hokggMUXM-d/s640/Finishpano.jpg" width="640" /></a></div>
<br />
<br />
<br />
Last April 16th, Boston registered record-high temperatures.
This was bad timing, since the Boston Marathon was run on that particular day.
Faced with the decision of what to do, I decided to run it much slower than
what I had prepared for, and to enjoy the run and the crowds. This decision would
also allow me to recover faster and train for a race a couple of months later. I
stuck to the plan and ran a 3:34 at Boston, taking a lot of pictures and
enjoying what could have been an atrocious day for racing. After a couple of
weeks of low volume, I focused the next two weeks on doing speed workouts to
get some turnover on my legs, and then the next 6 weeks on marathon specific
work, before a two week taper. During the marathon minicycle, I ran a 30s
half-marathon PR (1:26:47), which showed me that the fitness was there, and that
I had improved since Boston. I also incorporated doubles twice a week, which
boosted my overall volume and endurance. At the end of these 6 weeks my target marathon pace
was between 6:55 and 7:00, based on heart rate (HR) data and how I was able to manage the pace on a
couple of fast finish long runs. </div>
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I flew to Missoula on the Friday before the race and checked
in at a Motel6. On Saturday I drove the course and also ran 2.6 miles on it.
The effort on that short run felt higher than usual for the pace, and after
checking the heart rate data, it was significantly higher than on my normal
easy runs. I did not fully understood it at the time, but this was a sign that
I would have to adjust my pace on race day, possibly because of the
elevation. It also felt warm at 8am on the course - considering that I would be
around mile 16-17 at that time. On Saturday night I had dinner with Neil
(Longboat on RWOL) and a few of his friends at an italian restaurant. I went to bed at 8:30pm, and had
some decent sleep considering the early wake-up time (3:30am).</div>
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After eating two muffins with honey and drinking a cup of coffee, I
showered, foam rolled, and was on my way to the bus, a short 15 min walk from
the motel. Bus pick up was efficient, and we arrived at the start area by 5am.
Immediately after we arrived, fireworks gave the signal for the marathon
walkers to start. I then used the port-a-johns and tried to relax before the
start. Checking my heart rate resting it was 10-15bpm higher than usual, either
because of the elevation or because of the pre-race jitters. 20 minutes before
the start, I decided to go for a warm-up jog, a short 0.6 miles out and back to
get the legs moving. Immediately after, I drank a Gatorade prime and entered
the starting chute, where I waited less than 10 minutes for the start.</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvBmuGIHqueogWy-_entNoGcCktCM04IH6DM4XJdhRNKoSY53XmSYz2HLChwGX7Oth6L8GpNoTmaf61-v_xfypIQNgMpePhsgZbaHV0_VdCGr5vxkbVeF44LWJjK_FlmU0JpR-RoP_Mmx1/s1600/Start.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvBmuGIHqueogWy-_entNoGcCktCM04IH6DM4XJdhRNKoSY53XmSYz2HLChwGX7Oth6L8GpNoTmaf61-v_xfypIQNgMpePhsgZbaHV0_VdCGr5vxkbVeF44LWJjK_FlmU0JpR-RoP_Mmx1/s400/Start.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>In the start area, around 5:15am</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw4car_LP6VScRvjRiWdxnBTULIvVgrd8H59BtC1mvG7NQ8-6xAPDHbrOFPzh8XUblR05xgRjRJRWaqT5MfL2186lmL3ij_urmxhV4TNN-mV9F8wDjULf8xcaYKVI-f_-3lbS_W0Gs9s83/s1600/Warmup.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw4car_LP6VScRvjRiWdxnBTULIvVgrd8H59BtC1mvG7NQ8-6xAPDHbrOFPzh8XUblR05xgRjRJRWaqT5MfL2186lmL3ij_urmxhV4TNN-mV9F8wDjULf8xcaYKVI-f_-3lbS_W0Gs9s83/s400/Warmup.jpg" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Coming back from my warm-up</span></b></td></tr>
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There was a cannon shot to signal the start, and off we
went. I tried to hit my target MP (6:55-7:00), but it was too hard during mile 1,
so I decided to see what felt like MP and it ended up being around 7:05. I
checked my heart rate several times in the first 20-30 minutes, and the garmin showed around
165-166, right where it should have been. So I didn't push more, knowing that I
was in the right zone. </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhou5xZEPVYXOwZGXRyaM6oOnIwaZ3hAxGb2Clh2l_71IYGELwOFQVXtTcFGuICkesh2Zo9nPlWa8-0HLjX-LI7MADACCPVPPmIBqKprEzJIL3ie6L2t4hHgO0bsAIpqA1_cY40Z7-5FgVl/s1600/Startline.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="257" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhou5xZEPVYXOwZGXRyaM6oOnIwaZ3hAxGb2Clh2l_71IYGELwOFQVXtTcFGuICkesh2Zo9nPlWa8-0HLjX-LI7MADACCPVPPmIBqKprEzJIL3ie6L2t4hHgO0bsAIpqA1_cY40Z7-5FgVl/s400/Startline.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>At the gun - I am on the right with sunglasses (video capture)</b></td></tr>
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Mile 1-9 were on an exposed highway on Mullan Road. At mile 4 we passed a pulp mill. I ran miles 2-6 in the company of two runners who
were talking way too much for my taste. One of them dropped quickly after mile
4, the other passed me, but I ended up passing him again around mile 6 because
he was running in sandals and had some issues with them. I took my first GU at
mile 4. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFy7BzfKpWeB_c8dbLOv8hn2yxFsj1io0YzwEpbLd7PGt_a5yd5UNIMxwPgiOpmGHWG5pYHyTkNr7dMkp0TBpxXyCH9yX0Zy-wSSy9skfFOKwuxIx2CQ6qV9ddK1kPMT1nKiCNjHqa0axO/s1600/MullanRoad.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="247" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFy7BzfKpWeB_c8dbLOv8hn2yxFsj1io0YzwEpbLd7PGt_a5yd5UNIMxwPgiOpmGHWG5pYHyTkNr7dMkp0TBpxXyCH9yX0Zy-wSSy9skfFOKwuxIx2CQ6qV9ddK1kPMT1nKiCNjHqa0axO/s400/MullanRoad.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>On Mullan Road, at the spot of mile marker 3, looking at the pulp mill site on Mile 4</b></td></tr>
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There was a slight head wind right on our face but it wasn't really
annoying. The temperature felt cool and crisp, great running weather. However
the first miles did not feel completely comfortable, I could feel my left shin
at every step, and I had the feeling that I was banging my feet on the road -
not a smooth relaxed running style. This made me worry that it might degenerate
later on into some more serious issues. However the feeling on the shin
disappeared for good after mile 5-6.</div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhN6pPsS2r1842l_qdFnqoY2L2UFmU4hejJ5QYN5z221y295IDGPJ2c9Oz8YVqavH-d8uYw2BEWuZSrp8rIgAOmWz7EwWHsc2KA35-LFgvdd-p34IbghghvYXbeZx5o1A_mZjJ1OG1JNPp/s1600/MissoulaAerial.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhN6pPsS2r1842l_qdFnqoY2L2UFmU4hejJ5QYN5z221y295IDGPJ2c9Oz8YVqavH-d8uYw2BEWuZSrp8rIgAOmWz7EwWHsc2KA35-LFgvdd-p34IbghghvYXbeZx5o1A_mZjJ1OG1JNPp/s400/MissoulaAerial.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Aerial View of miles 3-6 of the course, with the pulp mill; on the
right is the river that we crossed at mile 9; the forested area that we
ran on is also visible on the far left side. </b></td></tr>
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I focused on running the
tangents and my Garmin ending up beeping exactly on or right after each mile markers for the entire
first half. I was content on hitting splits close to 7:05 pace, since periodically checking my HR validated my feeling that I was at the right effort. </div>
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After mile 9 we turned onto Kona Ranch Road. I think this is the first place where I saw Neil (longboat), who came to support the runners he knew. I took my
2nd GU at mile 9.5. Mile 10 felt slightly downhill and I tried to get a bit faster, but could not get better than 7:03. That's where an older guy
whom I was running with until then dropped me, and I never saw him again. However I found out later looking at the results that I must have passed him later on during the late stages of the race. We crossed
a bridge over a beautiful river.</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-X8yPr92zmYNZbb4dzcBj4BlBOI6HGzQ6wQnTOxSOHunf4pGH-10xSal06M3wWTFDe1KCs-JHenh117kdrEGSOmUJarlo6n_y2zBn8USg_6mLJP3nFxVJiFb8GPExcy5_jeirfTVcKRA0/s1600/KonaRanchSign.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-X8yPr92zmYNZbb4dzcBj4BlBOI6HGzQ6wQnTOxSOHunf4pGH-10xSal06M3wWTFDe1KCs-JHenh117kdrEGSOmUJarlo6n_y2zBn8USg_6mLJP3nFxVJiFb8GPExcy5_jeirfTVcKRA0/s400/KonaRanchSign.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>At the cross between Mullan and Kona Ranch Roads</b></td></tr>
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<tr><td style="text-align: center;"><img border="0" height="247" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbMgrXW3F4mre7q5NO0-qc60kp-zyGS2o6T7WnTT46t_Zuk1odh6_0TktMPE8My1b3s5KOp8Ks2dvHmUZj3yJfJkaU1qu_ND-rKkXcJ6fXOkaqCtSVbLYeOeE1aQeh2P_OtvGBgVHMvpOG/s400/Bridge1.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Crossing the river at Mile 9.8</b></td></tr>
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We then turned onto Big Flat Road around Mile 11. As its name does not indicate, Big Flat Road is neither big, nor
flat. The road was more curvy there, winding through a forest, so I really focused on hitting the
tangents. Mile 13 felt slightly uphill - this was validated by the elevation
chart. Around that time, I passed Ed Ettinghauser, one of the most famous
Marathon Maniacs, who took the early start. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikvhGrYHVYsPxuWHCcEJ1beF8R5DOEhU39IUrRTBrfFiXOft3dN_G-xnJG579WDqoh1FEhxGasCRvcuGdb65GHY_aGxNF6wnZ-2eAHZKopdD51IkLHl3wvV-cfETR06Hqa4xvpqVQgMWmj/s1600/MissoulaElevation.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="91" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikvhGrYHVYsPxuWHCcEJ1beF8R5DOEhU39IUrRTBrfFiXOft3dN_G-xnJG579WDqoh1FEhxGasCRvcuGdb65GHY_aGxNF6wnZ-2eAHZKopdD51IkLHl3wvV-cfETR06Hqa4xvpqVQgMWmj/s640/MissoulaElevation.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Elevation chart showing the incline at mile 13 and the hill at 14. </b></td></tr>
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There was a timing mat
at the "half", but it was way off, being located at 13.4 by my Garmin
(which I knew was accurate, since I was in sync' with all the other markers). I
hit the 'real' half at around 1:33:05; 3rd GU at 13.5. </div>
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Right after mile 13, we encountered "THE" hill of the
course. It wasn't long, but it was steep, making up the last 0.3 miles of mile
14. I ran according to effort, which slowed me down to 7:25 for that mile; I
recovered relatively well but the next section was rolling in the forest - not
quite the downhill that I remembered from driving. Mile 16 was coming down the
hill and out of the forest, and I got my fastest mile of the day (6:55)...but not
enough to recover from the lost time on the uphill on Big "Flat"
Road. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBB3ajkkPo_KJPW9UxPsLrH1rXIemNaSOrS0fCmC1jQ8ZXH3RX3lMHzLCasg3gzF_JyOlpAtX0P1aaMgpurd_wyy-JZz8NrU8wm3TFdjrqMWldz6PnU_Uu3RtrxEdzwGoacLIoFGf2Nsmp/s1600/BigFlatRoad2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="306" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBB3ajkkPo_KJPW9UxPsLrH1rXIemNaSOrS0fCmC1jQ8ZXH3RX3lMHzLCasg3gzF_JyOlpAtX0P1aaMgpurd_wyy-JZz8NrU8wm3TFdjrqMWldz6PnU_Uu3RtrxEdzwGoacLIoFGf2Nsmp/s400/BigFlatRoad2.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>On Big Flat Road, right after the uphill</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTfQubE5Ez8FoCXYeG_b0stpPNR_9we85KFK9AFCJSPWZAwSB4lFXalh9cpE7kKysuwFyHf-n2hCq_Yxd882pXIZjUfo2J7UqiWbu-3JwCNC6OFE-Gpm7TKZoNRDeUvn7x3SjGTwYeKzFU/s1600/DownhillBigFlat.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTfQubE5Ez8FoCXYeG_b0stpPNR_9we85KFK9AFCJSPWZAwSB4lFXalh9cpE7kKysuwFyHf-n2hCq_Yxd882pXIZjUfo2J7UqiWbu-3JwCNC6OFE-Gpm7TKZoNRDeUvn7x3SjGTwYeKzFU/s400/DownhillBigFlat.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Coming down Big Flat Road, looking back at the downhill</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK2WWy_FpFdgU_uGnGgASmfAYo3FuE9Z7oXaiQQEW8jfPS4TwiZgl8jzMcJZnwF0VEyJXSGULK5tU9ajxGsfijec57VQelFpYMBb6BkDzrh1WsALYcOwjCC1mfkmUI0VggE8Tpe1cfE5K3/s1600/River1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK2WWy_FpFdgU_uGnGgASmfAYo3FuE9Z7oXaiQQEW8jfPS4TwiZgl8jzMcJZnwF0VEyJXSGULK5tU9ajxGsfijec57VQelFpYMBb6BkDzrh1WsALYcOwjCC1mfkmUI0VggE8Tpe1cfE5K3/s400/River1.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>7:57AM - just before crossing the one-lane bridge</b></td></tr>
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Mile 17 was still relatively rural, and we passed a single lane bridge over the
river. However unlike the day before, I did not appreciate the scenery much. I
started to struggle a bit to keep pace. Another cool sight in that area was a
guy playing a grand piano in his front yard.... </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEignlnNiEPSixsbPQsLx76tmfJydH5L5WeQ-2Jq58oWAYLplARhzc2CN6v8Br0Ny2OxQ18h6k_bBErtwixGnIegeE6v6OIuYXGdmbC4PRQga9so2ppj9_XPxjkEHrnVAuYEJvgRnQWsylQO/s1600/Piano.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEignlnNiEPSixsbPQsLx76tmfJydH5L5WeQ-2Jq58oWAYLplARhzc2CN6v8Br0Ny2OxQ18h6k_bBErtwixGnIegeE6v6OIuYXGdmbC4PRQga9so2ppj9_XPxjkEHrnVAuYEJvgRnQWsylQO/s400/Piano.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>The grand piano player (photo by Tom Robertson during the 2011 edition)</b></td></tr>
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4th GU at 17.5. This is in this section that I started to
consistently douse myself with water at every water station, as it started to
feel warm. It wasn't actually that warm,
but I could feel the sun heating up on non-shaded areas. At mile 18, I hit a
rough patch, feeling a side stitch. I tried to breathe differently and after
about 10 minutes it went away. However I felt that I was putting too much effort
to maintain pace, too early in the race. Around that point, I saw longboat who
encouraged me, but I guess I probably did not look great there. </div>
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Right after that mile, I got passed by a runner in green T-shirt who
shouted at me "hey run2thehills"
- it was jpride, that I had "met" on RWOL on the Missoula thread. We chatted briefly. His goal was
3:04:59 for a BQ, and I told him that I had to back off of my initial pace. He
ran ahead of me, but I tried to stay within relatively short distance of him,
using him as a 'rabbit' to keep me on pace. In that section we passed a female
runner who was escorted by a bike. She was the 3rd female runner, and we never saw her again. </div>
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<br />
Mile 19-20 were a grind. There were some parts of the course exposed to the sun,
which made it feel warmer, although the water dousing at the aid stations
really helped cool me off. On the shaded sections, my Garmin lost good reception,
which annoyingly made my pace slow down. In addition, we were now passing an
army of Half-Marathon walkers, who had started at the same time as we did. This
was a nuisance, as many of them were walking several abreast and using the
tangents, which made it hard to keep running straight. </div>
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After mile 20, the course was now in suburban Missoula, with a lot of turns.
Some resident spectators had turned their sprinklers on, which was really helpful to
help cool off on the non-shaded parts of the course. After staying a few feet behind jpride until mile 21, I saw
him suddenly jump in pain, hit by a calf cramp. I told him to keep going,
but there was not much I could do to help at this point. I passed him and left to myself, I tried to keep plugging, thinking
that after mile 22 I might try to finish faster. However at that point, just
keeping the pace close to 7:05 was the only thing I could manage. I took my
last GU after mile 21 - although I did not feel like I wanted it, I thought it
might help. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNVRIpVBSzz-r3IPM0PSteCEOpGNs3qXUdoanOU5TSSFmySnupI-cbpqYnfoT1Ap8ijwOeRDduPi_TacYHOE-DjpoSWXpW2NIAGdUWbiLvBC1vFWq31Z2hsBmY-DYbPbtgYqFv9sGLWZ3Q/s1600/Tunnel1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNVRIpVBSzz-r3IPM0PSteCEOpGNs3qXUdoanOU5TSSFmySnupI-cbpqYnfoT1Ap8ijwOeRDduPi_TacYHOE-DjpoSWXpW2NIAGdUWbiLvBC1vFWq31Z2hsBmY-DYbPbtgYqFv9sGLWZ3Q/s400/Tunnel1.jpg" width="390" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Coming out of the tunnel, mile 21</b></td></tr>
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I ran into the issue of slow half-marathoners until the end, since a
lot of them were occupying most of the road width and not keeping a straight trajectory. On several occasions I had
to yell at some of them "WATCH OUT ! ON YOUR RIGHT" to get space; retrospectively I feel like I was being a jerk, but it was
really annoyed at them at the time. Nevertheless a few of them were genuinely nice, encouraging me as I was passing them. </div>
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<br />
Although maintaining pace felt harder, I started to feel better after mile 23.
At that mile, I had one of those emotional highs that I usually experience during the late stages of goal
marathons, with the feeling like I was going to cry, and making it harder to
breathe. It did not last long but it had the effect of getting me to realize that I
was getting close to the end, and that I could finish this run strong, if not fast. </div>
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At that point, the perceived effort was much, much higher, but all I
could do was sustain the original pace close to 7:05. Interestingly, I felt that the
hardest part was the breathing, as I had the feeling that I risked getting out of breath
or getting a side-stitch had I tried to run faster. Looking back at the heart rate data, it never went higher than 170, in contrast to some other races I did. I felt some twinges in
the calf and hamstring, but nothing bad - I knew that I would not cramp. I passed several male marathoners, who
obviously started too fast and paid the price in these later miles. At mile 25,
there was an ambulance backing off on the course, to pick up a runner who was
down. I also saw longboat a last time. </div>
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After mile 25 I had the feeling that I really dropped the hammer,
but all I could get was 7:01 pace... My Garmin beeped in sync while I passed the
mile 26 marker. This gave me great satisfaction, as this was the first time during
a marathon that my Garmin would show the perfect distance. I ran faster to the
end, but bumped and almost crashed onto another half-marathoner on the last curve to the bridge,
cursing at her on the way. My Garmin showed 6:40 pace, as I ran up the bridge
on Higgins Ave, and I started to feel overcome with emotions. I passed the
finish line, pointing out at the sky, picked up my medal, and immediately
bended over on one of the fences of the chute, and started crying. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPOKe8tMO_IyKIUYAVPOVMtz4wNbt9sT2W5NxSUPCqgQeEb2HLrDz5XOLxIqf5-d9Qa3LctYZDLAiX5LerAoY62E31Qg62td1xhQMmWx2s_LAGXcX0oD9eOczYRtl04mTb5AeMGNS0_deA/s1600/FinishStreetview1**.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPOKe8tMO_IyKIUYAVPOVMtz4wNbt9sT2W5NxSUPCqgQeEb2HLrDz5XOLxIqf5-d9Qa3LctYZDLAiX5LerAoY62E31Qg62td1xhQMmWx2s_LAGXcX0oD9eOczYRtl04mTb5AeMGNS0_deA/s400/FinishStreetview1**.jpg" width="267" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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I stayed there, bended over for a couple of minutes, crying, before I was able to pick-up myself. I
wasn't hurting anymore physically, but was emotionally drained. This was a
major PR (9 min), and although it was not what I had trained for, I left it all on the course that day. </div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir6LKTWSjUtJ5otdb_-1FxOzOopC3K42gNdjcFZGk-OO04wHDhDu5ukS0PPLNMXfZBfnxwGqh8oG6PGCi1Q0rQpxSLNEmiy6jr8kjY-1YuGzE1ljZ3hpXp3UkDIVgIJrQc5C3orb1amGYJ/s1600/MissoulaFinish2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir6LKTWSjUtJ5otdb_-1FxOzOopC3K42gNdjcFZGk-OO04wHDhDu5ukS0PPLNMXfZBfnxwGqh8oG6PGCi1Q0rQpxSLNEmiy6jr8kjY-1YuGzE1ljZ3hpXp3UkDIVgIJrQc5C3orb1amGYJ/s400/MissoulaFinish2.jpg" width="285" /></a></div>
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I will never know if the slower pace than what I had
trained for was due to the elevation, or to some other factor. I did not expect any effect from the elevation; however after checking Daniels Running Formula book, he mentions that at 3,300 ft elevation, for a
~3hr long race, acclimatized runners should expect adding ~3.5% to sea-level
time...unacclimatized runners (like myself) could add "up to double". So I guess the adjustment
was up to par with these figures - or even better. I am glad I adjusted the pace regardless,
otherwise, the finish would have been ugly considering how difficult the finish felt. </div>
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Checking the placing, I found out
that I finished 6th in my age-group...the first 3 spots being taken by the 3 guys
who also won overall Masters. Somehow being in the M40-44 AG sucks !</div>
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<div class="MsoNormal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
3:06:36 (1:33:05/1:33:31)</div>
<div class="MsoNormal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
32nd OA -- 30th Male -- 6th AG/92</div>
<div class="MsoNormal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
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<div class="MsoNormal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: justify;">
Here are the splits - thanks for reading. </div>
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<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; margin-left: 0px; margin-right: 0px; text-align: left; width: 225px;">
<tbody>
<tr style="height: 13.0pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">1</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:06.2</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">163</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 1;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">2</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:05.2</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">167</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 2;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">3</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:04.0</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">165</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 3;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">4</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:04.5</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">165</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 4;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">5</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:07.2</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">165</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 5;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">6</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:07.3</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">165</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 6;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">7</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:05.8</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">165</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 7;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">8</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:07.7</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">165</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 8;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">9</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:05.4</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">165</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 9;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">10</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:03.7</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">164</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 10;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">11</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:03.5</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">163</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 11;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">12</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:05.4</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">163</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 12;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">13</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:06.9</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">164</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 13;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">14</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:25.7</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">(uphill) 167</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 14;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">15</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:04.8</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">166</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 15;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">16</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">06:55.1</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">(downhill) 162</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 16;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">17</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:04.8</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">164</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 17;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">18</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:08.8</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">163</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 18;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">19</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:05.4</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">164</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 19;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">20</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:11.1</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">164</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 20;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">21</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:04.8</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">164</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 21;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">22</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:06.2</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">167</span></b></div>
</td>
</tr>
<tr style="height: 13.0pt; mso-yfti-irow: 22;">
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">23</span></b></div>
</td>
<td nowrap="nowrap" style="font-family: Arial,Helvetica,sans-serif; height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<b><span style="font-size: 10pt;">07:03.9</span></b></div>
</td>
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<b><span style="font-size: 10pt;">168</span></b></div>
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<b><span style="font-size: 10pt;">24</span></b></div>
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<b><span style="font-size: 10pt;">07:07.4</span></b></div>
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<b><span style="font-size: 10pt;">166</span></b></div>
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<b><span style="font-size: 10pt;">25</span></b></div>
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<b><span style="font-size: 10pt;">07:02.7</span></b></div>
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<b><span style="font-size: 10pt;">166</span></b></div>
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<b><span style="font-size: 10pt;">26</span></b></div>
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<b><span style="font-size: 10pt;">07:01.5</span></b></div>
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<b><span style="font-size: 10pt;">168</span></b></div>
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<b><span style="font-size: 10pt;">+0.2</span></b></div>
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<b><span style="font-size: 10pt;">6:40 pace </span></b></div>
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<b><span style="font-size: 10pt;">175</span></b></div>
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<br /></div>Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com10tag:blogger.com,1999:blog-1503079004948611017.post-54868894633304171032012-04-18T10:06:00.003-07:002012-04-20T16:46:08.324-07:00Boston Marathon 2012 Race Report - It's getting hot in here, so bring on the Wellesley girls !<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNayA3AKo2dML1JI3-OfsKpCoaF3gqIlQU_WPMDEUTzdVj_Acr8qrD_feK8tkPQcL78yptJqlUOVWW9F3Jd6fYitB5_nTniDgB_TwRTI-p6GAUxRXzUROxEL2tS0gUuDmlBiP4wx8ZEWHJ/s1600/Bostonmedal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNayA3AKo2dML1JI3-OfsKpCoaF3gqIlQU_WPMDEUTzdVj_Acr8qrD_feK8tkPQcL78yptJqlUOVWW9F3Jd6fYitB5_nTniDgB_TwRTI-p6GAUxRXzUROxEL2tS0gUuDmlBiP4wx8ZEWHJ/s640/Bostonmedal.jpg" width="476" /></a></div>
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Cliff notes: 1:48:34/1:45:47 = 3:34:21 for a ~ 3 min. neg. split in a very warm race that started in the high 70s and reached high 80s. While I started with #7681 with a 3:15:14 qualifying time, I finished 3636 overall with 3:34...this gives an idea of how bad the conditions were. If you are not interested in reading a novel, just scroll down and enjoy the pictures, most of which were taken while running during the race. </div>
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<b>Pre-Race Weekend<br />
</b>I flew on Friday from California and spent the weekend in Boston to recover from the jet lag. I spent a lot of time with my friend and former student Pok, who drove me around and treated me like royalty. On Saturday morning I went to the expo to pick up my bib and bag. I took a few pictures and watched the video of the course.</div>
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I also ran into Stevie Ray Lopez at the Adidas shop. We chatted for a while, and it was fun seeing a familiar face in this mass of humanity. </div>
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<tr><td class="tr-caption" style="text-align: center;"><b>With SRL at the Adidas shop</b></td></tr>
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In the afternoon, Pok drove me around and we visited the finish line.</div>
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We also found some interesting statues near the finish line, which were the perfect allegory for the race to come - those who started as tortoises might finish ahead of many hares...</div>
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We then drove the course on Saturday afternoon, to get a better idea of what to expect. Some warning signs were already posted:</div>
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After dinner with Pok, I had a few beers with Tony, Steve, his wife Gina, Rachel, and Holly but went back early since I got tired from the jet lag. On Sunday, I had brunch with Pok, chilled in my room in the afternoon and had dinner with Steve B., his wife, and other virtual friends from RWOL. </div>
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<b>Pre-Race Strategy</b></div>
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Early during the weekend, the weather forecast for the race turned out to be bad - start in the mid 70s, quickly climbing into 80s with no cloud cover. Once the forecast stabilized, I threw the towel on the idea of trying to get a time close to my "A"-goal time (3:05). I ran Chicago in 2008 when it reached temperatures in the 80s, and I have a horrific recollection of the late stages of the race, when I death marched and experienced chills and dizziness, the early signs of heat exhaustion/stroke. I did not want to repeat the experience, so I decided to back off. With my family waiting for me, I got scared of the heat, and thought that it would be too stupid to die or finish in the medical tent trying to run a time that would probably not even be a PR. But backing off by how much? I also did not want to stay for over 4 hours on the course, baking under the sun. Ultimately I decided to pace by heart rate and to try to stay around 160 bpm, given that my marathon pace HR is around 164. Who knew what pace that would correspond to...</div>
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<b>Pre-Race morning</b></div>
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After less than optimal sleep I met friends from the 3:20 thread at the Soldiers and Sailors monument in Boston Commons. </div>
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We then boarded the bus for the ride to Hopkinton, and hung around under the tent at Athlete Village. Ron (ESG) brought a tarp, and we stayed there under the shade, relaxing before the start. </div>
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<tr><td class="tr-caption" style="text-align: center;"><b>Local Carboloading</b></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>Walter (NACN), me, James (FB), and Ron (ESG)</b></td></tr>
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Since I was in corral 8, I got separated from the group once they started to call wave 1. Just before checking my bag in the bus, I made the last minute decision to take my camera with me. I wasn't going to try for a fast run, so why not try to take as many pictures as I could? I made a last port-a-john stop on my way to the corrals, and then walked what seemed to be a long walk to my corral. It really felt hot in the start corral, baking under the sun and surrounded by so many people. Just standing, my heart rate was 10-20 bpm higher than normal in decent temperatures.</div>
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<tr><td class="tr-caption" style="text-align: center;"><b>Baking under the sun in corral 8</b></td></tr>
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<b>The Race</b></div>
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And off we started. Miles 1-4 were probably the most difficult for me. I tried to stay close to 160 bpm, but I saw most people in corrals 8-9 flying by and passing me. I scratched my head thinking that many of these people were starting too fast for the conditions and would pay the price later on. </div>
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<tr><td class="tr-caption" style="text-align: center;"><b>Flying down -- too fast - the downhill at the start</b></td></tr>
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It was also depressing to see my pace slip after the early downhills and I had problems finding a good rhythm in the early rollers. I only started to feel comfortable at maybe mile 4-5, and only after starting to douse myself with water at every aid station, or whenever a spectator would give me a cup of water.<br />
Shortly after mile 4, I saw this guy juggling - after looking on Twitter, I found that his name is Thomas Gounley and he made it all the way juggling in 3:52 !</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs6d29TksL8I6qnoMBxfkdSIl726TK4ZckL2sPd1cZgZcAgE69o-Ud53M6Pn4exH_fv4xlLG7l-BmUdewCvN7OS2cVEJVJoT0yTPNNy3FvGMS5yQuJE9RTEMd6yJVPYGAiZ5HiIA23kecz/s1600/Juggler.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs6d29TksL8I6qnoMBxfkdSIl726TK4ZckL2sPd1cZgZcAgE69o-Ud53M6Pn4exH_fv4xlLG7l-BmUdewCvN7OS2cVEJVJoT0yTPNNy3FvGMS5yQuJE9RTEMd6yJVPYGAiZ5HiIA23kecz/s640/Juggler.jpg" width="425" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>The Meat House Joggler</b></td></tr>
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Miles 5 and 6 sights and autoportrait:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbMpYg_AieifMEFzr3F-lILDfHMUIUodlaH_H83F05SmPEdtwmzWw_c1DXDUi-qJinacZlFdHF00R4psH3Oj8-Oprrus_wwLi5c0SgeMZQeY4Mr4AtKsDpCqbNcG_eieooMQcYcdCRTnEX/s1600/Mile6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="544" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbMpYg_AieifMEFzr3F-lILDfHMUIUodlaH_H83F05SmPEdtwmzWw_c1DXDUi-qJinacZlFdHF00R4psH3Oj8-Oprrus_wwLi5c0SgeMZQeY4Mr4AtKsDpCqbNcG_eieooMQcYcdCRTnEX/s640/Mile6.jpg" width="640" /></a></div>
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Starting from mile 7 I really started to feel better - the topography of the course was more gentle, and I started to pass people who were walking and who had numbers in the 3000-6000's. I got into a groove, "feeling" the correct pace-effort without having to look at my HR monitor. Someone had a stereo blasting Nelly "It's getting hot in here, so take off all your clothes", which made me chuckle. I high-fived a few kids on the road.</div>
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At mile 8 or 9 I felt an emotional surge. I usually experience these only during marathon races, and in the past only during the later parts of the race. These are usually associated with thinking of a member of my family, and they push me to the edge of crying while at the same time having emotions of joy, and with difficulties to breathe at the end of the episode. These only last for a few seconds, but I got worried that because I experienced it so early in the course, it meant that I would blow up early on. Fortunately it wouldn't be the case. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ7y6heoz69S4fohpI467tdJJb5EDaQWgXbSRICbU9OoUpc83u6tbcZpMBqA-5ywz6ClP34o06ohBRCJ_8eBaE0_pQsEySHmQZQaUXH8QNdiOwASwLdpVusyifzAJL910ZByIGFn7AfXE0/s1600/Mile9_2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="460" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ7y6heoz69S4fohpI467tdJJb5EDaQWgXbSRICbU9OoUpc83u6tbcZpMBqA-5ywz6ClP34o06ohBRCJ_8eBaE0_pQsEySHmQZQaUXH8QNdiOwASwLdpVusyifzAJL910ZByIGFn7AfXE0/s640/Mile9_2.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Passing Mile 9</b></td></tr>
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Some interesting sights in these miles, like passing the Team Hoyt:</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAULfCxkzmg3cyiWQ_ou8uHqqg-KsKd-EQa8gMT9m0oYA22wf4JoAT9aQ-LNx8rFzHsFcpjNfRkSipCbkshnC1IoRsmZkh1-f6e-BKQLnxpjKRPw-bJMCbba0I9twvO2PVCkaWz8KGTuMN/s1600/Hoyt.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="508" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAULfCxkzmg3cyiWQ_ou8uHqqg-KsKd-EQa8gMT9m0oYA22wf4JoAT9aQ-LNx8rFzHsFcpjNfRkSipCbkshnC1IoRsmZkh1-f6e-BKQLnxpjKRPw-bJMCbba0I9twvO2PVCkaWz8KGTuMN/s640/Hoyt.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>The Hoyt team...Respect.</b></td></tr>
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At mile 10 or 11 I got passed by a few runners from wave 2, but continued to stay truth to my heart rate strategy. Interestingly the pace seemed to accelerate while keeping the heart rate around 160. It also felt slightly less hot during that part of the race. The thermometer might not have shown it, but maybe I got better at cooling myself down. </div>
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<tr><td class="tr-caption" style="text-align: center;"><b>Passing Mile 10 in Natick</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRHBbKk4g6v_hMCxucDZYYU7-1eN4lKNOvzWxNO4xecl8cDgZSa5yw5N0X6ZqHY8pT7xAMEDn23h5jTT03ydJebuRytHa_NnTeWgSp9l_c5wtXVKlu0rww0U_DDqkvhmOiU5582_BZl8sZ/s1600/Watermist.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="467" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRHBbKk4g6v_hMCxucDZYYU7-1eN4lKNOvzWxNO4xecl8cDgZSa5yw5N0X6ZqHY8pT7xAMEDn23h5jTT03ydJebuRytHa_NnTeWgSp9l_c5wtXVKlu0rww0U_DDqkvhmOiU5582_BZl8sZ/s640/Watermist.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Misting Station in Natick </b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjTaSPdGxKGllA_CufaRXCUVf2d3RxaI3oT2mbIJIEw6OHgXFJdWd45yKAc8gbBlFbrSmPEjwKTaXLkZrvHPeSVH_2wtSri7oigmV9iJL1y4s3B0dwCRG29RIgoGEBiNBlIrbVLgJjVB20/s1600/Mile11_walking.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjTaSPdGxKGllA_CufaRXCUVf2d3RxaI3oT2mbIJIEw6OHgXFJdWd45yKAc8gbBlFbrSmPEjwKTaXLkZrvHPeSVH_2wtSri7oigmV9iJL1y4s3B0dwCRG29RIgoGEBiNBlIrbVLgJjVB20/s640/Mile11_walking.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Around Mile 11 - notice the runners like #8239 who passed me earlier and are now walking</b></td></tr>
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Before mile 12, I heard a loud noise further down the road and knew I was approaching Wellesley College and the scream tunnel.</div>
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When I reached the scream tunnel, I got amazed to see all the students lining up with all sorts of funny signs:</div>
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This was my slowest mile (8:22) but probably the most fun, as I kissed and hugged 10 or 12 students (I lost count). I got pictures for only four of them but that segment contributed to making me feel way better about the race and I started to really soak the atmosphere. </div>
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I went faster the next mile (7:53), either because of the visual stimulation of the scream tunnel or because of the kissing breaks (much more fun than Galloway walking breaks....). I cruised down the next couple of miles, knowing that the Newton hills would be coming soon. </div>
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<tr><td class="tr-caption" style="text-align: center;"><b>Reaching the Half after Wellesley College</b></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>Passing Mile 15</b></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>Water Station before Mile 14</b></td></tr>
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I felt relieved when I reached mile 16 and the first of the Newton hills, as I knew I was in good shape to attack them. I continued to douse myself every half mile but kept a consistent pace on these hills.</div>
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<tr><td class="tr-caption" style="text-align: center;"><b>Mile 16 marker in Newton</b></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>First of the four Newton Hills</b></td></tr>
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I encouraged the spectators to give me support by pumping up my arms while going through the hills. Many of them responded by chanting "U-S-A, U-S-A" - looking at my shirt (and easier than to pronounce my name, I guess !). Mile 16 and 17 went well, with the strong support from the crowds and the regular hosing.</div>
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<tr><td class="tr-caption" style="text-align: center;"><b>Passing Mile 17 in Newton</b></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>Refreshing fire hydrant in Newton</b></td></tr>
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At that point a lot of people were walking the hills or death marching, and unfortunately, also saw a few who were aided by medical staff, who obviously paid the price for their overenthusiastic start. </div>
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<tr><td class="tr-caption" style="text-align: center;"><b>Passing Mile 18 - Everyone here seems to be in trouble....</b></td></tr>
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After mile 18, I unfortunately could no longer take pictures, as the camera battery died. I tried several times to resuscitate it, but with no success. </div>
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I had a blast going through those hills, passing many walkers and plugging in at a regular pace. I wasn't sandbagging the pace, since the HR climbed in the 165-170 on the hills, but my strategy of reducing my effort early on paid dividends on these hills. At Mile 21, I finally reached heartbreak hill. At the bottom of the hill, I dedicated the climb to Flo, who currently climbs her own mountain and fights her own battle with disease. My pace dipped to 8:15, as I tried to stay relaxed, passed a large number of runners who were walking or shuffling, but I really had to zigzag to avoid some of the runners who would suddenly stop in the middle of the hill. </div>
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After cresting Heartbreak hill, I reached Boston College, where the kids got crazy seeing my USA jersey. I high-5'ed countless number of students, and stopped doing it when my left hand started to hurt and when I almost lost my wedding ring. I looked for beer as I thought they would offer me some but could not find any. Mile 22 was the fastest, aided by the generous downhill. Then the pace stabilized since it got flat and I started to feel some muscle fatigue on the left quad and IT band. At that point I felt that there was no point pushing too hard, since I would not break 3:30 anyway, and this would only make recovery harder. So I decide to enjoy the crowds even more, and ran most of the time close to the spectators, encouraging them to chant "U-S-A" by raising my arms, and high 5'ing entire rows of spectators. Many of them responded and were also offering wet towels, ice, or water. Around mile 23, I had another emotional surge, thinking of my boys at home. It did not last long, but made me feel like crying again. I then saw the Citgo sign far in sight and that it meant that the end was getting closer. </div>
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Despite the muscle fatigue that I started to feel, I smiled ecstatically during the last two miles, knowing that I was on my way to finishing my first Boston. Before turning into Boylston, I removed my visor and sunglasses to get better finish pictures. I encouraged spectators for support by raising my arms during the entire segment on Boylston. I ran faster without even thinking about it and felt like a rock star, the spectators chanting "U-S-A" when they were seeing my jersey. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKaEvh4xna9Ca9LrHCq0Jil8RBlA4lTATDT4nJSGf9LqZzXGV4EN6aeD04YBnH3I5Ph9fPfTiVeEyZ3nqzJvAvX__Vt5Pgwr60NYfMlIVKVGwU9vYY_jsXM3ek5VXC2_dZf3eMAmjBSrWj/s1600/Finish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKaEvh4xna9Ca9LrHCq0Jil8RBlA4lTATDT4nJSGf9LqZzXGV4EN6aeD04YBnH3I5Ph9fPfTiVeEyZ3nqzJvAvX__Vt5Pgwr60NYfMlIVKVGwU9vYY_jsXM3ek5VXC2_dZf3eMAmjBSrWj/s640/Finish.jpg" width="499" /></a></div>
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One of my best finishes ever, not for reaching a particular finish time, but for the emotions associated with it. Four years ago in 2008 I finished my first marathon, and while at the expo, I saw several runners wearing the Boston Marathon jacket. At the time, I thought this would never happen to me and that running Boston was out of reach. This was not my best time by far, but certainly one of my best race experiences. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG_fuGDak14-YhNsPzEKXcRbBXcNTNVJqa11CbDEqy9Bt08kAKVp_fvrudMV3sXGzqwDTb9fCrRx1ZCqThmU2AqpBqPk2jVFpWQjOENXcyCalo2Rqi1QH1RNgQKWhaD_YQE5M-hdmR70Nu/s1600/Medalfinish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG_fuGDak14-YhNsPzEKXcRbBXcNTNVJqa11CbDEqy9Bt08kAKVp_fvrudMV3sXGzqwDTb9fCrRx1ZCqThmU2AqpBqPk2jVFpWQjOENXcyCalo2Rqi1QH1RNgQKWhaD_YQE5M-hdmR70Nu/s640/Medalfinish.jpg" width="640" /></a></div>
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Here are the splits and HR data- thanks for reading. </div>
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Mile Pace Heart Rate</div>
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<span style="font-family: Verdana; font-size: 10pt;">1</span></div>
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<span style="font-family: Verdana; font-size: 10pt;">8:04</span></div>
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<span style="font-family: Verdana; font-size: 10pt;">158</span></div>
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<span style="font-family: Verdana; font-size: 10pt;">2</span></div>
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<span style="font-family: Verdana; font-size: 10pt;">8:08</span></div>
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<span style="font-family: Verdana; font-size: 10pt;">161</span></div>
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<span style="font-family: Verdana; font-size: 10pt;">3</span></div>
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<span style="font-family: Verdana; font-size: 10pt;">8:19</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">159</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">4</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:10</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">160</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">5</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:19</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">163</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">6</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:17</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">159</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">7</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:17</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">157</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:17</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">159</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">9</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:12</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">158</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">10</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:12</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">160</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">11</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:06</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">160</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">12</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">7:59</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">156</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">13</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:22</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">159</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">14</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">7:53</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">161</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">15</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:02</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">160</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">16</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">7:49</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">158</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">17</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:02</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">162</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">18</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:00</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">162</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">19</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:06</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">159</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">20</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:11</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">158</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">21</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:15</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">163</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">22</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">7:48</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">163</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">23</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:02</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">158</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">24</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:05</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">159</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">25</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">8:01</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">158</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">26</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">7:59</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">162</span></div>
</td> </tr>
<tr style="height: 13pt;"> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 75pt;" valign="bottom" width="75"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">27</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 83.15pt;" valign="bottom" width="83"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">(+0.49) 7:13</span></div>
</td> <td nowrap="nowrap" style="height: 13pt; padding: 0in 5.4pt; width: 66.85pt;" valign="bottom" width="67"><div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-family: Verdana; font-size: 10pt;">172</span></div>
</td> </tr>
</tbody></table>Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com15tag:blogger.com,1999:blog-1503079004948611017.post-67034929759102557952011-09-12T09:39:00.000-07:002011-09-14T13:34:34.394-07:00Skagit Flats Marathon: 3:15:14...close but no BQ-5 cigar !<div class="separator" style="clear: both; font-family: Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: Arial,Helvetica,sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPRLVFWd89teckXVIejUTc6tJlYLZ7GZ2H1XXKYu8DHVvFGqUDpeWIsTC_peRQC88TT7bCz0KO_Kz_eDZtXRrDOxSgkbN1_MEk3JG5Ak-hOnNarT2MQLCtZoMB0kWtzwWqsutWRPcuQnxj/s1600/SkagitMedal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPRLVFWd89teckXVIejUTc6tJlYLZ7GZ2H1XXKYu8DHVvFGqUDpeWIsTC_peRQC88TT7bCz0KO_Kz_eDZtXRrDOxSgkbN1_MEk3JG5Ak-hOnNarT2MQLCtZoMB0kWtzwWqsutWRPcuQnxj/s400/SkagitMedal.jpg" width="385" /></a></div><div style="font-family: Arial,Helvetica,sans-serif;"> <style>
@font-face {
font-family: "Cambria";
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</style> </div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"><b>The decision</b></div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">Last February I was training for the Napa Valley Marathon in hope of qualifying for the Boston Marathon when the BAA threw me a curve ball by announcing the new registration procedures. Basically if you did not have a qualifying time lower than 5 minutes, your hopes of registering would be slim. I qualified at Napa Valley, with a time of 3:18:52 <a href="http://run2dahillz.blogspot.com/2011/03/napa-valley-marathon-race-report-wet.html">(race report)</a>, but with a little bit more than one minute of cushion, this meant that my hopes of registering for 2012 would have be to be revised. So I decided to sign up for a marathon that would take place the week-end before the registration week, on 9/11. I chose <a href="http://www.skagitflatsmarathon.com/">Skagit Flats</a> in Washington Sate, because the course is flat, the weather usually good, and staying on the left coast meant less travel and no jet lag. </div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"><b>The training</b></div><div class="separator" style="clear: both; font-family: Arial,Helvetica,sans-serif; text-align: center;"></div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">I trained throughout the summer using a training plan from McMillan and averaged about 60mpw. Most of my weeks were above 60 miles, with one down week at 43 when I was vacationing in Hawaii. The cycle did not go smoothly initially. I dragged a minor foot injury throughout the training cycle. This problem started in June after a race and an interval workout using Saucony Kinvaras, and the issue progressively moved from the foot to the right ankle. It did not prevent my training, but I felt limited on some of the runs because of this. This issue was somehow offset by the great weather we had during the summer, with temps usually in the upper 50s and low 60s in contrast to most of the country. During August, I started to feel the benefit of the training. My tempo pace dropped by 5-10s, and I had a great steady-state workout late August when I ran a 14 miler with 9 miles at steady state closed to 7:05. My fast finish long runs averaged about 7:24-7:25 min/mi, which meant that this was the pace that I would shoot for. </div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"><b>Pre-race</b></div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">I flew to Seattle on Friday, and drove to Burlington 80 miles north. The weather for the race was not optimal - high temps around 80s, but these usually do not come until the afternoon, so high 60's-low 70's would be expected during the race. I checked in on Friday night at the hotel, and stocked up on banana and gatorade. The next morning I drove the course to get a feeling of it, and to also run 20 minutes on it, so that I have a better idea of what to expect for the temperatures. The course was nice, bucolic and rural and completely flat. Not much spectators to expect, but that's OK. However it would likely be a warm day as there was no shade on the course, since the race was run on country roads in open fields. </div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">In the afternoon I went to packet pick-up, and talked to Terry Sentinella the race director. Great guy, who just ran Badwater this year. On the parking lot, I spotted some marathon maniacs car - including this one, who apparently belonged to Bob Dolphin, an 80+ year old man who keeps on running marathons ! After packet pick-up, I spent the afternoon at the hotel trying to get as much rest as possible. </div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMSezrwIks_BtxnQlSd2b1O40dRPWGSqakQIj58uujZiXmr5RxFRapQqSlOEVey0J8QKpeXasGufvGSG75So7GfxCw7d5RlecgN-FG6H29NNlyjVwiKmwLHJR7xM27BMdE4US9QzXCPyvX/s1600/ManiacCar.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMSezrwIks_BtxnQlSd2b1O40dRPWGSqakQIj58uujZiXmr5RxFRapQqSlOEVey0J8QKpeXasGufvGSG75So7GfxCw7d5RlecgN-FG6H29NNlyjVwiKmwLHJR7xM27BMdE4US9QzXCPyvX/s400/ManiacCar.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>No doubt, I am in Maniacs country...</b></td></tr>
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</style><span style="font-family: Arial,Helvetica,sans-serif;">I woke up around 5am, drank one last carboforce bottle and ate a muffin, showered, checked out of the hotel and headed to the high school for the start of the race. I hung around school, used the facilities in the locker room and took a picture in front of the school bell. </span></div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">For this race I decided to wear a USA singlet as a modest tribute to the victims of 9/11. </div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglgnjY1Cwdq1vPmZWOM3Q23yDM7quBFOkGQNxmrqh00yJ_Ay6FqLwy2edwe06yj5vrgtWqPx0miVT17KJ2I66-7syTNsFMCoI0VUx7Esxqp7hKewkMhfKJuBgNxRpIl-NNdcwMsMrxzrRz/s1600/SkagitBell.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglgnjY1Cwdq1vPmZWOM3Q23yDM7quBFOkGQNxmrqh00yJ_Ay6FqLwy2edwe06yj5vrgtWqPx0miVT17KJ2I66-7syTNsFMCoI0VUx7Esxqp7hKewkMhfKJuBgNxRpIl-NNdcwMsMrxzrRz/s400/SkagitBell.jpg" width="297" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-family: Arial,Helvetica,sans-serif;">45 minutes before the start, at the high school bell...</span></b></td></tr>
</tbody></table><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"> Near the start, I met Stevie Ray Lopez and Luv Pre from the forum, it was nice to talk just before the start. I dumped my sweater 5 minutes before the start, and at 8am sharp we were up and running. </div><div class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;"> </span><style>
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</style> </div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"><b>The race</b></div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">The first few miles went well. However after mile 3 I started to have issues sustaining my goal pace of 7:25. It was an out and back course, and once the course reached open fields, I faced a significant head wind on the roads going west. I felt I had to work harder to maintain 7:27-7:28 than what I used to do in training because of the 5-10 mph headwind. The HR data showed that since I averaged ~ 167 for the early miles, and in training I would hit these paces at 160-164. So I definitely had to put more work than expected on the first half... but I kept thinking that things would be easier on the way back because of the tail wind. A few pictures of the course are posted here, which were taken the day before when I drove the course, but the weather conditions were identical. </div><div class="MsoNormal"><br />
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<tr><td class="tr-caption" style="text-align: center;"><b>Mile ~2/24</b> <b>(Pulver Road)</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKGEe7HPg1Ci5IVaatTRmif9w4cQmt-mgeRTb3ehjqht3VADWodME_uG4Ej-_RihLjUAO1zUHOg6CqwCFAFtAzeNCJlgwuvcVPNtn62pBGPxns02Rxiwqx_91AGrAeV32oe-pvj_b3HOH2/s1600/SkagitMile2_5.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKGEe7HPg1Ci5IVaatTRmif9w4cQmt-mgeRTb3ehjqht3VADWodME_uG4Ej-_RihLjUAO1zUHOg6CqwCFAFtAzeNCJlgwuvcVPNtn62pBGPxns02Rxiwqx_91AGrAeV32oe-pvj_b3HOH2/s400/SkagitMile2_5.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Mile ~2.5/23.5 ?</b></td></tr>
</tbody></table><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"> Past mile 6 we lost the half marathoners who turned around, and the crowd got definitely more spread out. Around mile 6 I saw Betsy (EatDrinkRunWoman), who was directing traffic, but she did not see me. </div><div class="MsoNormal"><style>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXlzzIBVnUhRDdeQ8xgSHdOjdwP0becUx_B58k-1prDQ1MRsffEx2-ryLGZrV2ZzuqNtzFDzLKL9fb4tZTbeYRGMaRazzNIKuBxVnetOo6X4g4aOlg2wZNXf1y_7vDWYJnzAcD0lutkONP/s1600/SkagitMile8.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXlzzIBVnUhRDdeQ8xgSHdOjdwP0becUx_B58k-1prDQ1MRsffEx2-ryLGZrV2ZzuqNtzFDzLKL9fb4tZTbeYRGMaRazzNIKuBxVnetOo6X4g4aOlg2wZNXf1y_7vDWYJnzAcD0lutkONP/s400/SkagitMile8.jpg" width="400" /></a></td></tr>
<tr style="font-family: Arial,Helvetica,sans-serif;"><td class="tr-caption" style="text-align: center;"><b>Near Mile 9/17 (D'Arcy Road)</b></td></tr>
</tbody></table><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">At about mile 11 I saw Bob Dolphin, 80+ years old who, having started at 5am was on his way back and was running marathon #400+ ! Inspirational...I ended up passing him around mile 15, encouraging him when I passed him. </div><br />
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">Mile 13 was the turnaround, and at that point I benefited from the tailwind. Unfortunately, I could now feel the heat, as I was no longer cooled by the head wind and the temperatures were ~ 70+ with no trees, no shade, and no cloud cover whatsoever. </div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpF75fbY0PXjx6-u5-HEJ3xR_PkmHiio6JqeQGPa1hrLfw_Be2Ktwjevm-d2iQoZHCsH7UgT9zEgRpRx8JFDpivZuCcPR1n45FCEH-X4xLQa20Q4klXuM2Bism3fijeoY4kYr3bcqwRdiU/s1600/SkagitMile13.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpF75fbY0PXjx6-u5-HEJ3xR_PkmHiio6JqeQGPa1hrLfw_Be2Ktwjevm-d2iQoZHCsH7UgT9zEgRpRx8JFDpivZuCcPR1n45FCEH-X4xLQa20Q4klXuM2Bism3fijeoY4kYr3bcqwRdiU/s400/SkagitMile13.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>At the turnaround, mile 13</b></td></tr>
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</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">I saw SRL and Luv Pre on my way back, they were probably 5-7 minutes behind me at that point - I appreciated the shout-out from Stevie, especially since he can pronounce my name correctly ! </div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">I was able to pick up the pace a little bit but I felt that if I pushed too hard, I might have bonked or cramped. Whenever I slowed down at the aid stations, I could feel my hamstring tightening up, which told me that I was close to the limit. After mile 14-16 I started to pass many runners - probably 15-20 and did not get passed by anyone. I saw several of them death marching, probably because they started too fast or succumbed to the heat. I dumped water over my head at every water station, which I think helped cool me down. </div><div class="MsoNormal"><style>
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</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">Miles 18-21 were around farms, and I got some companions around there, a few flies that kept flying around me probably smelling the GU and wanting some....Around mile 20 I saw EDRW again, and her significant other Weegee, who ran a few seconds with me and got me sprayed with mist and refreshed. They gave me a mental boost by encouraging me. </div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAEVA7hBOWJqVpKEt1IvI6zUs9OXViX-I8kFOxfxPzAE28cvl0asFPsLyNyHoAQwqiirK_T637yzxA5YcyC1JWA6cBSc8t7ntB5aMbFO2_vOz88xVEUV7vTyJBvi1nrPVpiyecsfPmAGY-/s1600/Skagit_Run2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKMhOlIzAXpCfWS36AiocPzz0AS0Tq7QHiI7M2D3PP1_aTZdgbaaZt_vJ6G0PF_Qx-1GxvKmO_318m0QQm7rY8yzT8p9xYJtJZFstqy1urcUMWnQoLYKnMxhXjMUgYfqX4xob4Ttbc1f94/s1600/Skagit_Run1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKMhOlIzAXpCfWS36AiocPzz0AS0Tq7QHiI7M2D3PP1_aTZdgbaaZt_vJ6G0PF_Qx-1GxvKmO_318m0QQm7rY8yzT8p9xYJtJZFstqy1urcUMWnQoLYKnMxhXjMUgYfqX4xob4Ttbc1f94/s400/Skagit_Run1.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b style="font-family: Arial,Helvetica,sans-serif;">At Mile 21, feeling good but not great</b></td></tr>
</tbody></table><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">I was planning to try and run harder after mile 22, but I felt that I was already to close to max effort by that time and got scared to blow up with the heat or cramp up. I picked up the pace significantly in miles 25-26 (7:11, 7:07) but at that point it was too late to regain the time lost in the first half because of the head wind. Interestingly I felt limited during the last 2 miles not by the legs but by the breathing, which became harder and harder, almost to the point of a side stitch, and I felt out of breath when trying to accelerate in the last 1.2 miles. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial,Helvetica,sans-serif;">I saw the clock in the last 0.1 mile, entering the stadium and realized I couldn't beat 3:15 by then. I still ran as fast as possible on the track, trying to get as much time on the clock as possible, despite knowing that 3:15 was out of reach: </span></div><div class="MsoNormal"><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVu3wepXOh__ABPjEq5L2UjsbaaWQm1je3Bct6Ak8dcwVmf6gx4ifA8BwwM9lUSjxEL7GYbbPBaciKilVGg0FUZgsaHYx5YHDv3NyuS-SMSZzK05u7xfOJM5SU0fPUZQuBh17zqAuBBHjd/s1600/Skagit_FinishLine.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVu3wepXOh__ABPjEq5L2UjsbaaWQm1je3Bct6Ak8dcwVmf6gx4ifA8BwwM9lUSjxEL7GYbbPBaciKilVGg0FUZgsaHYx5YHDv3NyuS-SMSZzK05u7xfOJM5SU0fPUZQuBh17zqAuBBHjd/s400/Skagit_FinishLine.jpg" width="281" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b style="font-family: Arial,Helvetica,sans-serif;">At the finish, trying to garner as much time as possible...</b></td></tr>
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</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">One thing that got me during the race is that my Garmin measured short, and I estimated my time based on the Garmin splits, so by the time I figured I was off-pace it was too late. I am not sure I could have run much faster anyway...</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">I still negative split the course - based on my calculations, the "real" first 13.1 miles took 1:38:00, the last 1:37:14. Overall I am really happy with the effort. I think I was in shape for sub-3:15, but the conditions weren't optimal for racing. I did not blow up in the second half, compared to many runners I passed after mile 14, which is a great satisfaction. Despite not reaching my A-goal, I was extremely satisfied with the race and being able to beat my personal best by 3min 40s. Here are the detailed splits and HR data:</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"> Mile Time Heart Rate</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">1 07:23.7 189</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">2 07:27.1 174</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">3 07:23.1 165</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">4 07:27.3 167</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">5 07:28.4 167</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">6 07:27.0 166</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">7 07:27.0 167</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">8 07:27.9 166</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">9 07:24.8 167</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">10 07:28.8 167</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">11 07:29.1 166</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">12 07:26.0 165</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">13 07:21.6 164</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">14 07:24.5 166</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">15 07:27.4 165</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">16 07:27.8 164</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">17 07:31.3 167</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">18 07:24.1 173</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">19 07:24.3 168</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">20 07:24.2 170</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">21 07:25.9 171</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">22 07:22.0 172</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">23 07:26.3 171</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">24 07:20.7 173</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">25 07:17.4 175</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">26 07:11.4 177</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">0.35 (6:51 pace) 179</div><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;"><br />
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<tr><td class="tr-caption" style="text-align: center;"><b style="font-family: Arial,Helvetica,sans-serif;">After the race, really happy with the 3min40s PR...</b></td></tr>
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</div>Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com1tag:blogger.com,1999:blog-1503079004948611017.post-85121270409398682102011-03-20T18:44:00.000-07:002011-03-21T07:03:08.116-07:00Los Angeles Marathon 2011 - My first Gallowalk and what was supposed to be a "fun run".<style>
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I decided to run the LA marathon on a whim, knowing that 2 weeks after Napa I should not expect any stellar time, but it would qualify me for the Marathon Maniacs membership. Before the race I decided to use a run/walk strategy to minimize the pounding and hopefully allow me to rapidly return to training after the race. This would also allow me to take pictures during the race. I settled on 9 minutes run/1 min walk intervals just because it felt right..</div><div class="MsoNormal">Last year I got stuck in traffic on the 110 freeway and had to be dropped 2 miles from the start. This year I did not take any chances and left home at 3:10am to be on the parking lot in Santa Monica at 3:30. I took a shuttle at 3:45 and was at Dodger Stadium at....4:10am ! It was nice to hang there and use real lavatories instead of port-a-potties. Also the stadium was sheltered from the wind (it wasn't raining then, but the wind was pretty strong). I met Shamar there, it was nice to see a familiar face ! </div><div class="MsoNormal"><br />
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<tr><td class="tr-caption" style="text-align: center;"><b>Shamar, waiting at Dodger Stadium</b></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>Dodgers Stadium, cool place to wait</b></td></tr>
</tbody></table>I did not have a seeded corral so I went an hour before the start at the unseeded one, and it was easy to find a spot in the front. There was a monent of silence for the victims of the catastrophe of Japan, and they mentioned that some runners came from Japan as they couldn't run their marathon last sunday after the earthquake.</div><div class="MsoNormal"><br />
Once they closed the corral, we moved rapidly to the front and we got started fast, even though I wasn't in the sub-4 or sub-5 corrals. A minor problem - the start got delayed again (by ~ 20 minutes - I don't know why, they could not use traffic excuse this time)?</div><div class="MsoNormal"><br />
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<tr><td class="tr-caption" style="text-align: center;"><b>Around 6:30am in the unseeded corral</b></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>Around 7:40, right before the start</b></td></tr>
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</div><div class="MsoNormal"></div><div class="MsoNormal"> The weather at the beginning of the race wasn't too bad. It rained a little, but the showers were intermittent and I dried off pretty quickly in between the showers, so it wasn't much of an issue.<br />
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Overall the first part of the run was fun, high 5'ing the spectators and kids, and enjoying the scenery, even though the weather was not optimal. I took a lot of pictures there, taking advantage of the walk breaks and of the comfortable speed when I was running (8:30-40'is). I also had to stop twice for #1 breaks, in the "bushes" each time..</div><div class="MsoNormal"><span id="goog_1896892051"></span><span id="goog_1896892052"></span></div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;"><b>Passing the Chinatown gate</b></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>Downtown building </b></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>In Chinatown</b></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>A japanese runner...inspirational and another one below</b></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>A runner borrowed my camera and took this shot of me, around mi 5 ?</b></td></tr>
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After the 4-5 miles in downtown/Chinatown, we hit Sunset Blvd, Hollywood and the Sunset Strip. The scenery was different, crowds were also different and diverse<br />
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<tr><td class="tr-caption" style="text-align: center;"><b>On Hollywood Blvd, mi 7-8 ?</b></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>Passing the Chinese Theather in Hollywood</b></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>Hitting Sunset Blvd, mi 11</b></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>On the Sunset Strip, mile 12-13</b></td></tr>
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Around mile 14-15, towards West Hollywood and Beverly Hills, things started to get really rough for me. The rain was harder, and the wind had a chilling effect. I wasn't prepared for such prolonged bad weather and my sleeveless shirt offered no sheltering whatsoever. I tried to draft behind runners but it was useless. By the time I reached Beverly Hills, I was completely soaked, shivering and my teeth were chattering intermittently. Not so great for breathing during running.<br />
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<tr><td class="tr-caption" style="text-align: center;"><b>Arriving in Beverly Hills - Cold and wet !</b></td></tr>
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<br />
The longer I ran in these conditions the more the possibillity of a DNF started to appear in my mind. Given how cold and shivery I felt, I knew i was on the verge of becoming hypothermic and I thought it would not be possible to finish in these conditions. The only problem is that I would likely have to wait forever to get to the finish line., so it would not abbreviate my suffering by much. So I I started to look around to see if I could borrow something to cover me, and....the miracle happened !<br />
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</div><div class="MsoNormal">Around Century City, I saw a piece of clothing on the ground. It was a completely soaked brown cotton sweat shirt, but I felt that despite being completely wet , at least it would offer me some protection against the wind and the windchill factor. It actually worked and I felt somehow better after wearing it for 10-20 minutes. I was still cold, but at least I knew I could finish in those conditions. I also had a banana at mile 19 which made me feel also better, despite all the gels that I had consumed before. </div></div><div class="MsoNormal">At mile 18 I decided to dump the walk intervals and finish this sucker running, so that it would take me less time to get to the finish. When we reached the VA, it was mayhem. The roads were flooded and I ran into a 3-inch deep "river" on the road - shoes entirely soaked. I decided not to care and to keep running. </div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;"><b>Autoportrait on San Vicente (mi 23) with my savior brown sweat shirt</b></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b>Towards the end, mile 24 on San Vicente in Brentwood </b></td></tr>
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</div><div class="MsoNormal">Brentwood and San Vicente Blvd (mi22-25) went by very quickly as opposed to last year. The weather calmed down during that part, and I dumped my savior sweat shirt at mile 25. I passed a lot of people there who were death marching on San Vicente. I picked it up and finished on Ocean avenue between rows of spectators. I pumped my palms towards the sky to ask them to make some noise, and amazingly they responded...I guess that's the closest i will ever feel to being a pro athlete !</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Here are my splits; despite the crowds I was careful to run the tangents so I did not add too much to the course (Mile 25 was slower as I had to use a porta-potty...)</div><div class="MsoNormal">Some of the miles seem much faster or slower than others, but that's because some of them did/did not include walk breaks..</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Mile: 1 9:07</div><div class="MsoNormal">Mile: 2 8:43</div><div class="MsoNormal">Mile: 3 8:51</div><div class="MsoNormal">Mile: 4 8:59</div><div class="MsoNormal">Mile: 5 9:03</div><div class="MsoNormal">Mile: 6 8:50</div><div class="MsoNormal">Mile: 7 9:06</div><div class="MsoNormal">Mile: 8 8:47</div><div class="MsoNormal">Mile: 9 8:35</div><div class="MsoNormal">Mile: 10 8:50</div><div class="MsoNormal">Mile: 11 8:52</div><div class="MsoNormal">Mile: 12 8:56</div><div class="MsoNormal">Mile: 13 9:04</div><div class="MsoNormal">Mile: 14 8:46</div><div class="MsoNormal">Mile: 15 8:34</div><div class="MsoNormal">Mile: 16 8:51</div><div class="MsoNormal">Mile: 17 9:13</div><div class="MsoNormal">Mile: 18 8:49</div><div class="MsoNormal">Mile: 19 8:58</div><div class="MsoNormal">Mile: 20 8:43</div><div class="MsoNormal">Mile: 21 8:38</div><div class="MsoNormal">Mile: 22 8:34</div><div class="MsoNormal">Mile: 23 8:34</div><div class="MsoNormal">Mile: 24 8:31</div><div class="MsoNormal">Mile: 25 8:45</div><div class="MsoNormal">Mile: 26 7:54</div><div class="MsoNormal"> 0.228 7:15</div><div class="MsoNormal"> <style>
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</style> </div><div class="MsoNormal">Overall: 3:50:18, 2068/18914, 275th AG. </div><br />
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<tr><td class="tr-caption" style="text-align: center;"><b>Glad to be done...</b></td></tr>
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</div><div class="MsoNormal">After the finish, I got my medal and space blanket, and unfortunately I had a long walk (~30 min) to the parking lot. This is when I started to get real cold again, since the rain picked it up and there was a strong headwind.<br />
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<tr><td class="tr-caption" style="text-align: center;"><b>Wet, soggy and windy at the finish chute...</b><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTj6XQIg8n26vgNe1wlV5f0UYpZ7do5Bz2qC03c3oWzpVgO6_V2BgCY1KvXpcoPuRdd8Wnkla-dUlK53SF4ZG7720aWPU7JBwxurvxTThnwD6Q2iELIBLik78wuLdpNSOpwd_AYFu2_1ws/s1600/DSCF1328.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTj6XQIg8n26vgNe1wlV5f0UYpZ7do5Bz2qC03c3oWzpVgO6_V2BgCY1KvXpcoPuRdd8Wnkla-dUlK53SF4ZG7720aWPU7JBwxurvxTThnwD6Q2iELIBLik78wuLdpNSOpwd_AYFu2_1ws/s320/DSCF1328.jpg" width="320" /></a></div></td></tr>
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A spectator who was going to run the Paris Marathon in April was kind enough to walk me with his umbrella, and I made it to the car ,but still shivering and teeth chattering. I was home around 12:30 and never felt happier to find a warm sandwich and soup waiting for me. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">So I guess this wasn't a fun run after all...that's what mother nature or karma gives you when you want to run a marathon...for fun !</div><div class="MsoNormal"><br />
<br />
</div>Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com8tag:blogger.com,1999:blog-1503079004948611017.post-87639745744652805412011-03-09T07:08:00.000-08:002011-03-09T19:20:36.266-08:00Napa Valley Marathon Race Report - A wet 4th class Boston Qualifier !<style>
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<div class="MsoNormal"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQPEBknL5AnSPjvGauIhQA-BUstlftLfSou8U014wOd1-p6BmIKkigfvUzxcE-PmBrCtoDq330Z8-DrdlJd1TgUW6gn9sPUgCsi0NFEYunTf6ASblPyk2R19cJ6uDRdZG4_zrw8uFPMhwH/s1600/DSCF1200.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="396" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQPEBknL5AnSPjvGauIhQA-BUstlftLfSou8U014wOd1-p6BmIKkigfvUzxcE-PmBrCtoDq330Z8-DrdlJd1TgUW6gn9sPUgCsi0NFEYunTf6ASblPyk2R19cJ6uDRdZG4_zrw8uFPMhwH/s400/DSCF1200.jpg" width="400" /></a></div><br />
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In October I signed up for the Surf City half marathon as my next attempt to qualify for Boston, which gave me 12 weeks to train after a month of recovery from the Mt Lemmon Marathon. However during Thanksgiving week, I got hit with a nasty sore throat, which ended up being a throat abscess (and not a regular cold as I thought), with a visit to the ER and 10 days of antibiotics/anti-inflammatories. Coupled with the week of snowboarding scheduled early January, I started feeling that this training cycle might not be up to par with my expectations. So I signed up for the Napa Valley Marathon early March, which gave me another month of training.<br />
<br />
For my training I went back to a McMillan custom plan., which they modified based on my change of plans from Surf City to Napa. For the 14 weeks before the two-week "taper" (McMillan calls the period "peaking", not tapering) I averaged 52.5 miles. I liked that figure because it is 2X a marathon every week. It is not that high mileage but it was significantly higher than my average pre-taper for my previous race (Mt Lemmon - 44mpw) and way more than my previous cycles using FIRST. The highlights of the training were a PR a the 13.1 LA Half Marathon (1:31:59), that I ran without tapering, and the Surf City Marathon which I ran as a supported long run in 3:42 (8:30 min.mi, 1 min/mi slower than my planned Marathon Pace).</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I flew to Oakland on Friday, spent the night at an old friend, Christine C., and then took the road to Napa on Saturday morning. I drove to Calistoga, the start of the race such that I could drive the course and see what it looked like. At around mile 2, I stopped my car and ran 23 minutes on the Silverado Trail (out and back) to get familiar with running on the course.<br />
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<tr><td class="tr-caption" style="text-align: center;"><b>Around Mile 4, driving the course</b></td></tr>
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<br />
After getting back to my car I arrived at Napa, and went to the expo. I checked out at my bib, and my bag - nice touch, you can choose between a duffel bag and a backpack - and quickly went through the expo. I checked in at the hotel desk (same place as the expo and spent the rest of the day in my room with dinner at the Pasta Party at the hotel. A little overpriced but Bill Rodgers gave a speech and Magdalena Boulet was also there - she was going to run the first 20 miles of the race as a training run. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">For carb loading I decided to forgo the Aussie carbo load approach mainly because I don't like the all-out workout so close to the race. So I used the traditional approach and ate carb rich foods, but I supplemented my meals with 2-3 bottles of carboforce during the 3 days before the race. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Woke up at 3:40 without alarm clock after a decent 6'ish hours of sleep. The bad news was that it was now pouring rain outside. For breakfast, I decided to drink a last bottle of Carbo force which would give me an extra 400 cal and 100g of carbs, with 2 muffins. I boarded the bus from the hotel at 5:15am, still raining and it took us about 45 minutes to get to Calistoga. I hit the porta potties, and then dropped my "special bottles" on the boxes that were going to be placed at the aid stations. My bottles did not contain anything special, just water, but they had sports cap which made it easier to drink from.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6vk4G2zV9S3NWg40MsGLcrJ8Pc37A8jmRW_x23CiYxeNgZX8jlM7-tPZxA9yl9UmiqZJczloarlRG0M4itVkwPmOIvDFb2669Kta3eupCjYwyD-ZtnkGWbrXx9so59X3dT6Z3Q5wbwPdN/s1600/Bottles.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6vk4G2zV9S3NWg40MsGLcrJ8Pc37A8jmRW_x23CiYxeNgZX8jlM7-tPZxA9yl9UmiqZJczloarlRG0M4itVkwPmOIvDFb2669Kta3eupCjYwyD-ZtnkGWbrXx9so59X3dT6Z3Q5wbwPdN/s400/Bottles.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>My 6 bottles, each marked so that they can't be mistaken with someone else's !</b></td></tr>
</tbody></table><br />
I placed them at miles 4.3, 8.5, 14.3, 18.5, 21, and 22.4. This ended up being a smart choice because I did not slow down at all at the aid stations, except one where the table was oddly placed way behind. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">It was wet and there was steady raining at the start, but not too cold. I hung around on my "throwaway" hoodie, which I ended up putting back in my bag, and took a few pictures. 15 minutes before the start I took a Gatorade "prime", then dropped my bag and waited for the start, about 10 rows from the frontrunners. There I found Amy from the sub-3:20 forum and we chatted for a few minutes, until we started.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgam3UXFhXFft8SeULXMaq11aUWO1tSyEZmBM_vT01R1LDVUnYKJvl8InkLpp3yaMTItr5iE2aF0UIk3jpVUvRT6ywjYDBbCGffPzV4L4qC0u4VcUtq6YyOAqj3RDm7RCFonPazhyphenhyphensr0Dht/s1600/Bus.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgam3UXFhXFft8SeULXMaq11aUWO1tSyEZmBM_vT01R1LDVUnYKJvl8InkLpp3yaMTItr5iE2aF0UIk3jpVUvRT6ywjYDBbCGffPzV4L4qC0u4VcUtq6YyOAqj3RDm7RCFonPazhyphenhyphensr0Dht/s400/Bus.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>The start area in Calistoga, wet, wet, wet....</b></td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn2N5-xyUiI8oqXXhV0Bg2pSOQf5jHDV0BDumZgbtkrOBUZcpxfIOVXBzwp761HMekdkfzVSlEQKVLhGhb_TjAgdikuVfzd8Lingtu0SXX78HP_FAI14V2_1MIm-A_jrDr2WG0aFhqz-Uv/s1600/Start.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn2N5-xyUiI8oqXXhV0Bg2pSOQf5jHDV0BDumZgbtkrOBUZcpxfIOVXBzwp761HMekdkfzVSlEQKVLhGhb_TjAgdikuVfzd8Lingtu0SXX78HP_FAI14V2_1MIm-A_jrDr2WG0aFhqz-Uv/s400/Start.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Waiting for the start, around 6:30am</b></td></tr>
</tbody></table><br />
After the national anthem, we were off and running under the rain. It wasn't too bad at the start, but the rain picked up at moments, which made that I was completely soaked early on by mi 6.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAilv3G1pAhphit2E0g2i6zLQBqg8MlRcy43H0cPQ21ZyGR6asZSHHPD4sG8SYk2OYNia6u6Ri-Uph4v1jZhIPjHfesq3cur_p27Md1o60iqRxzzxA9XWb0ETZrAL-3ASZLYltP9x7aHNj/s1600/NapaRain1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAilv3G1pAhphit2E0g2i6zLQBqg8MlRcy43H0cPQ21ZyGR6asZSHHPD4sG8SYk2OYNia6u6Ri-Uph4v1jZhIPjHfesq3cur_p27Md1o60iqRxzzxA9XWb0ETZrAL-3ASZLYltP9x7aHNj/s400/NapaRain1.jpg" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Yes, I look miserable out there...</b></td></tr>
</tbody></table><br />
Within mi 2-3 I knew I could throw away my A goal of sub 3-15, and I started to question my B-goal (3:17), since I had trouble hitting 7:35 miles or under. The first 6 miles had 3 hills which were not bad, but steep enough to slow down a little bit. I got passed by many runners during these miles, but I kept to my tactic of running miles around 7:30-7-38 while knowing that I would pass many or these runners later on. GU at mile 4, followed by the special water bottle, which worked out great and allowed me not to stop. The same strategy worked for all the other water stations where I had placed my bottles.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">During the first half of the race, the road winds and turns, and it was essential to run the tangents not to add to the distance. I did it the best I could, but the road has heavily banked at times, which made running there slightly difficult. However I was amazed at how poorly people ran the tangents. At about mile 11, the rain stopped, but it was replaced quickly by a 10mph headwind. I tried to find group of runners to draft, but it was becoming to scattered, and I started to pick up people at this point. I focused on one mile at a time, trying to take advantage of the downhills while not lose too much time on the inclines.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Despite the rain the crowd support was there, during the race, mostly at intersections with other roads. I gave people who were cheering the thumbs up, and high-5'ed a few kids on the way. The headwind was steady during the last half, but I tried to ignore it and not make it more of a mental nuisance than it was. At mile 18 I felt a runner high, similar to the one I had during Mt Lemmon at about the same mile. I started feeling really strong, and telling myself that this road was going to take me if not to Boston, at least to a guaranteed BQ if I did not have any major issue or blow up. I was reeling in runners one by one on the inclines, and maintained a steady pace as opposed to many people that I was catching up and who were slowing down. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">After mile 20, the course was "all gravy" because there was a half mile downhill, then it was all flat, no more rolling hills. At this point I started feeling a blister on my right foot, but not too bad. I was feeling good but reminded myself of the McMillan instructions to not start pushing it until mile 22. At about mi21 I had a big GU regurgitation and thought I was going to throw up, but I went against my feeling and took my last GU at mile 22.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw_gdayfMlmfP5FmfY8KZdf3iceUv_UqKMwf37-fpwiJtJ6cWtdDRVjQK7777zlp5ZfbsnrX7xXx0Gy4VGG64doHVWEpkFLu4gccc5Ccnzq5OQjz-BAHDyD5wb1fVZXX1YKSJlO4WWFTiC/s1600/Sky_3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw_gdayfMlmfP5FmfY8KZdf3iceUv_UqKMwf37-fpwiJtJ6cWtdDRVjQK7777zlp5ZfbsnrX7xXx0Gy4VGG64doHVWEpkFLu4gccc5Ccnzq5OQjz-BAHDyD5wb1fVZXX1YKSJlO4WWFTiC/s400/Sky_3.jpg" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Feeling great at mi22, note the completely dry look as opposed to above...</b></td><td class="tr-caption" style="text-align: center;"><b><br />
</b></td></tr>
</tbody></table><br />
I pushed the pace on mile 22 and 23, but then started feeling weaker at mile 24. This made me slow a little bit and was worried that I was going to hit the wall, but looking back at the split I was still sub 7-38 pace.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb-My2U32pcVfKiBOp5s_2rAEWpV-dGaA9eXs5bpT9AKrA3Ph8T1N0arWwcs9JVQ2rL9mJ3X-qVOtiX_BHAUUMBHqXYqo_csGGl4FNR-dIr4T2dkT9gvSneSVfGYiA5G5vrsLZcJ5TXKz9/s1600/M21_5.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb-My2U32pcVfKiBOp5s_2rAEWpV-dGaA9eXs5bpT9AKrA3Ph8T1N0arWwcs9JVQ2rL9mJ3X-qVOtiX_BHAUUMBHqXYqo_csGGl4FNR-dIr4T2dkT9gvSneSVfGYiA5G5vrsLZcJ5TXKz9/s400/M21_5.jpg" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Starting to suffer, Mile 24-25 ?</b></td></tr>
</tbody></table><br />
At mile 25 I pushed it to reel in a few other runners in front of me. I knew based on the difference between my Garmin and the mile markers that I would have a little bit "more" than 0.2 mi to run after mile 26, so I pushed as much as I could. <br />
<br />
<br />
I got passed by one runner during that last push, but I finished ecstatic in 3:18:52 official time. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEaME06FizxbVrMd2mMFgM9Ag62w-mE5OaRrd3nK86s4hIh0X1Ua-jb6mxMjb4ZV9ROoyBkQcuOa0VPi4HyiiAdsnt-pa4PEMSWt_fAxTwuV3LYwNRV66N-mGo66iEDjmiwA-Er5Vz7GUJ/s1600/NapaFinish3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEaME06FizxbVrMd2mMFgM9Ag62w-mE5OaRrd3nK86s4hIh0X1Ua-jb6mxMjb4ZV9ROoyBkQcuOa0VPi4HyiiAdsnt-pa4PEMSWt_fAxTwuV3LYwNRV66N-mGo66iEDjmiwA-Er5Vz7GUJ/s400/NapaFinish3.jpg" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Last kick to the finish !</b></td></tr>
</tbody></table><br />
Here are my Garmin splits:</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">1- 7:35<br />
2- 7:42 (hill)<br />
3- 7:39<br />
4- 7:33<br />
5- 7:35<br />
6- 7:39 (hill)<br />
7- 7:39<br />
8- 7:39 - this is where I started to really worry about my ability to BQ, nevermind going sub-3:17 (my B-goal)<br />
9- 7:34<br />
10- 7:38<br />
11- 7:34<br />
12- 7:37<br />
13- 7:36<br />
14- 7:39<br />
15- 7:38<br />
16- 7:40 (incline)<br />
17- 7:39<br />
18- 7:32 - started feeling better<br />
19- 7:31<br />
20- 7:39 (incline)<br />
21- 7:26 <br />
22- 7:26 - felt good to pass many runners <br />
23- 7:24<br />
24- 7:30 - thought I had dropped the hammer too early...<br />
25- 7:38 - butt and hamstring muscles start to really complain...<br />
26- 7:21 - felt better at the thought of the finish<br />
0.28@6:45</div><div class="MsoNormal"><br />
<div class="MsoNormal">First Half - 1:39:46 </div><div class="MsoNormal">Second Half - 1:39:08</div><div class="MsoNormal">-- 38s negative split</div></div><div class="MsoNormal">Overall I think I ran as well as I could given my level of training, the hills on the course, and the weather conditions. I don't think the rain was too much of a problem for the pace, but the wind in the second half might have cost me 1-2 minutes. I probably saved 30-45s by not walking through the aid stations thanks to my special bottles. Anyway I am proud of this race, because this is the first time (besides Mt Lemmon) I have felt in control of my race during the second half and the first normal marathon where I ran a negative split. I do not know if my time will allow me to register for Boston in 2012, since I will be last in the pecking order for Boston registration - 4th class BQ !<br />
<br />
Nevertheless I am damn' proud of having qualified and not having to wait until I moved into the next age group to do so !</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxIs0nRvZyaXkqeW-9qlwybqQ4A6fr8sR-GdU8pWzI7KUgjVpzSBNKXb7WeFJpgY8I0A4behBZrSLyim9okOIk78cQMEUK39wyCTm9NC0WBbZpBuE5_c5XONd_PVbQE3JxdT4tf5bZDJJR/s1600/NapaMedal1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxIs0nRvZyaXkqeW-9qlwybqQ4A6fr8sR-GdU8pWzI7KUgjVpzSBNKXb7WeFJpgY8I0A4behBZrSLyim9okOIk78cQMEUK39wyCTm9NC0WBbZpBuE5_c5XONd_PVbQE3JxdT4tf5bZDJJR/s400/NapaMedal1.jpg" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Boston Qualified, if not Boston bound !</b></td></tr>
</tbody></table><br />
</div>Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com6tag:blogger.com,1999:blog-1503079004948611017.post-6258173336938012792011-02-07T10:42:00.000-08:002011-03-14T15:46:26.495-07:00Surf City Marathon 2011 Race Report<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge9ezJ1DOu4NuaMEZ8dHjm_DkJRySpKUz-hWvrbj1RHfy3WLGYLbFA4yR1M9csaghsyZm_3Pp_uDftd5EshM8FAnZY9q7HL6zowXASZnLy9tgfQLGhsBG6TDqQRP3l9gf09iZMTXPecUPM/s1600/SurfCity5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge9ezJ1DOu4NuaMEZ8dHjm_DkJRySpKUz-hWvrbj1RHfy3WLGYLbFA4yR1M9csaghsyZm_3Pp_uDftd5EshM8FAnZY9q7HL6zowXASZnLy9tgfQLGhsBG6TDqQRP3l9gf09iZMTXPecUPM/s400/SurfCity5.jpg" width="300" /></a></div><style>
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<div class="MsoNormal">I originally signed up for Surf City last summer as my target race for the beginning of 2011. However things did not go smoothly in terms of training. Around Thanksgiving (week 2 of the 12 week cycle) I got hit with a throat abscess, with a visit to the ER and treatment with antibiotics and antiinflammatories, which limited my training and resulted in overall weakness for 10 days . I also went for a 1week snowboarding vacation in early january, which limited my training that week to about 39 miles. So I decided to switch my target race to Napa Valley, one month later, and to use Surf City as a long supported training run. I decided to run it around 1 minute per mile slower than my target pace for Napa, so around 8:30 min/mi, which should bring me home in 3:40-3:45.</div><div class="MsoNormal"><br />
It was nice to come back to Surf City after I ran my first marathon there in 2008. We decided to make it a mini-vacation and stayed at the Hyatt close to the start line. We hit the expo early and they had a display of all the miles markers before the entrance:</div><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg89XQAO81bL2Ays4y1YBjXkjKi8gtJfei5E-rQbGnxfBh3nLvitp4E_Lr5xzFNkggKrpCYwNX5kAu96j8pFUbtW1V23O5Bs6YUwtVyenFlPZsc_4MwOg3fTdKAJH7O7ixqPLwVmDuwd_kF/s1600/SurfCity1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg89XQAO81bL2Ays4y1YBjXkjKi8gtJfei5E-rQbGnxfBh3nLvitp4E_Lr5xzFNkggKrpCYwNX5kAu96j8pFUbtW1V23O5Bs6YUwtVyenFlPZsc_4MwOg3fTdKAJH7O7ixqPLwVmDuwd_kF/s320/SurfCity1.jpg" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2A-uszY9AF5S0nRfXRv1TDUVXLtYf-a05zgnHXcuolbRDvQo9_iBbUi0BZ-HEjGiw8rrskAquid0YZiuDW5wN7rGsQdcw4KwRBXrXFJVkjq7FSZOy-7DXnwb1g3vLzeZTLMBG3nRVHnkX/s1600/SurfCity2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2A-uszY9AF5S0nRfXRv1TDUVXLtYf-a05zgnHXcuolbRDvQo9_iBbUi0BZ-HEjGiw8rrskAquid0YZiuDW5wN7rGsQdcw4KwRBXrXFJVkjq7FSZOy-7DXnwb1g3vLzeZTLMBG3nRVHnkX/s320/SurfCity2.jpg" width="240" /></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">At the expo, the kids had fun pretending to surf on the wave. We did not stick around very long, just time to pick up bib and shirt, but it was already crowded at 9:30 am.<br />
<br />
Antoine and Jeremy on the virtual surfs.... </div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBfwRUPulEmsY3gE5LvNfwuPompMY4v5vtawH_sRPkA1Lg99M7hUAIW-t9rCbWTVOTpohnJO9594EMnv457l3iyVZelAfaaQVuqzWImEcqYK7nmmi3IyxENx_TRMs327NSQaWLEUhnieMW/s1600/SurfCity3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBfwRUPulEmsY3gE5LvNfwuPompMY4v5vtawH_sRPkA1Lg99M7hUAIW-t9rCbWTVOTpohnJO9594EMnv457l3iyVZelAfaaQVuqzWImEcqYK7nmmi3IyxENx_TRMs327NSQaWLEUhnieMW/s200/SurfCity3.jpg" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN2KeRXIkK8nuI9duBscFXjlfkyrBGs9QdWvTGyiAbBpfnTXGkRUPaqoCItIsiOuvgxm90RE3XczzCtMBCx5Sx9QOEOdWmNGNLzQPe_FkHqW6C_WExucc1Yxp-NXsX_uZvct8hUns2Al3S/s1600/SurfCity4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN2KeRXIkK8nuI9duBscFXjlfkyrBGs9QdWvTGyiAbBpfnTXGkRUPaqoCItIsiOuvgxm90RE3XczzCtMBCx5Sx9QOEOdWmNGNLzQPe_FkHqW6C_WExucc1Yxp-NXsX_uZvct8hUns2Al3S/s200/SurfCity4.jpg" width="150" /></a></div><br />
<div class="MsoNormal">Back at the hotel, I ran into Stevie Ray Lopez from the forum and we briefly chatted. In the afternoon, we met friends in Newport Beach, and then went back to the hotel for dinner. In bed early and woke up at 4am - managed to get a decent 6h of sleep.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I was down in the start area at 6am and first ran into Sam (261to26.2). Then we met Matt (Grapevinerunner), and at the pacers tent CharliePro, RiP, HikerGirl, and PonyExpress. It was fun to finally meet so many people from the forum. </div><div class="MsoNormal"><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn4ia0-2_Crq3wHeX-Sa_BrA0z-b3kApHGM5HdrtoifaV_godmuAHbAo5K_Yets3-_uZYc8gxK7zMuXfYszt7tnzBpq0JIznviw66YjmSbBnLkxuXzSqtveYCT5tQvdwmgJGovdeJ2OOa8/s1600/SurfCity6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn4ia0-2_Crq3wHeX-Sa_BrA0z-b3kApHGM5HdrtoifaV_godmuAHbAo5K_Yets3-_uZYc8gxK7zMuXfYszt7tnzBpq0JIznviw66YjmSbBnLkxuXzSqtveYCT5tQvdwmgJGovdeJ2OOa8/s400/SurfCity6.jpg" width="400" /> </a></div><div class="separator" style="clear: both; text-align: center;">Emil(Pony), Sam(262to26.2), Louis(RiP), Charlie(Pro), Matt(Grape), and I. Photo courtesy of HikerGirl.</div><br />
</div><div class="MsoNormal">We got started on time, and I let the 3:40 pace group go in front. At mile 3 I caught up with Stevie Ray Lopez and we chatted for about a mile. However he was running a tad too fast for my planned pace, so I let him go at mile 4. Between Mile 5 and 8 we ran in the park around the HB library. I actually did not like that part too much because of the constant turning around and small bumps. I got passed by many people there. I think I would have had issues with pacing in that section, had I tried to maintain an actual marathon pace in this area. Around mile 9 we were back on the PCH. I met Ale (Dark Ale) who introduced himself and his DW who was running the marathon. He ran with me for a few minutes. I liked that segment on the PCH because you could see all the fast runners coming back from the turnaround. I shouted-out to Matt (Grape) who was with the 3:10 pacing group and looked strong. <br />
<br />
</div><div class="MsoNormal">Between miles 5 and 15, I was running with "Elastic maniac". Basically he was wearing a MM shirt and would run relatively fast (7:30 pace ?) but then would stop and take walking breaks every 3-4 minutes. I ended up passing him for good after mile 16.<br />
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After the turnaround on PCH, I saw Ale again, who shouted out at me (Go France !), and a little bit later saw the 3:10 group who had turned around and was already on the bike path. Grape still looked great. At mile 16, we turned into the bike path. This section going north on the bikepath was longer than I thought, because they modified the course compared to when I ran it in 2008, with the turnaround only at mile 21. Again, it was great to see the leaders, and the 3:10 pace group. I shouted out to Matt again, then to Howard (WadiaSoft), who looked very strong and seemed like he was getting closer to the 3:10 group, but I don't think he recognized me. Stevie Ray Lopez who was a few minutes ahead of me also gave me the thumbs up there. Turnaround was at mile 21, and after that I started recognizing other runners behind me. I saw Pasadena Runner and gave him the thumbs up, and also recognized Anaheim Runner but too late. Finally I shouted out at Roccco, right before I exited the bike path as he was entering it with his 5:00 pace group. </div><div class="MsoNormal"><br />
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</div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEmvLSNmWeHQCiPYZU3ligvCMGlWpb2Y22whjD2sJryrPqHF5VMsImvK2UR-R5c8iLUtugFqABWV1_v6kk5V90I-D1_oytwvumfpaeiohNG1xigjbJGQU33dwxFynn6KNmnS6y38z4p1JX/s1600/SurfCity10_3_crop.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEmvLSNmWeHQCiPYZU3ligvCMGlWpb2Y22whjD2sJryrPqHF5VMsImvK2UR-R5c8iLUtugFqABWV1_v6kk5V90I-D1_oytwvumfpaeiohNG1xigjbJGQU33dwxFynn6KNmnS6y38z4p1JX/s400/SurfCity10_3_crop.jpg" width="302" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Feeling good on the beach bike path - mile 18-22 ?</b></td></tr>
</tbody></table><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I picked it up a little bit on these last few miles but decided not to run any miles at marathon pace for the sake of recovery. I passed many runners there, and got passed by 2-3 people. Here are my splits for the run:</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">1-8:40<br />
2-8:37<br />
3-8:29<br />
4-8:38<br />
5-8:28<br />
6-8:38<br />
7-8:38<br />
8-8:34<br />
9-8:30<br />
10-8:36<br />
11-8:33<br />
12-8:33<br />
13-8:30<br />
14-8:33<br />
15-8:32<br />
16-8:25<br />
17-8:30<br />
18-8:27<br />
19-8:30<br />
20-8:30<br />
21-8:29<br />
22-8:27<br />
23-8:27<br />
24-8:22<br />
25-8:12<br />
26-8:13<br />
0.2@7:48<br />
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3:42:46 </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The last mile and finish were sort of anti-climatic, because you merge with all the half-marathoners, and even though half and full runners have their separate finish line, the finish chute is a zoo with so many half runners. I decided not to stick around because there were too many people around, found Catherine and the kids, and after lunch at BJ's we drove back home for the Superbowl. Overall a great run, I sticked to my strategy of running a minute slower than marathon pace, and was in good shape afterwards, such that resuming training should not be too hard. </div>Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com0tag:blogger.com,1999:blog-1503079004948611017.post-19088257753021672172010-10-20T13:25:00.000-07:002010-11-15T12:51:53.127-08:00Mt Lemmon Marathon 2010 Race Report<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwb7-8cXE-rAJKRqApMKHT9dU41N0nY7g50ql35d_lTV3hmgERC7FekRuQ67btNdcz0dodOwYEYHOA1AtEmpXZtIkBjmrDmZ57H3yQvF_nkECxCNCtQUGXlY18A4bSv3i3sEYMGNUIwRDW/s1600/MLMcover.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwb7-8cXE-rAJKRqApMKHT9dU41N0nY7g50ql35d_lTV3hmgERC7FekRuQ67btNdcz0dodOwYEYHOA1AtEmpXZtIkBjmrDmZ57H3yQvF_nkECxCNCtQUGXlY18A4bSv3i3sEYMGNUIwRDW/s400/MLMcover.jpg" width="400" /></a></div><b> <span style="font-weight: bold;"><br />
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</span>The decision</b>:<br />
Back in March, an ad hit my facebook page advertising "Mt Lemmon Marathon: the toughest road marathon in the world"...mmmh...never heard of it. And for good reason; after looking at marathonguide.com, I realized that it was an inaugural event, and then checked their web site. Let's see: Arizona, potentially hot (even in October), almost all uphill from 3000 to 9000 ft, and running in altitude. That sounded fun. I talked to my wife, who immediately recommended not signing for it because it sounded really stupid. Naturally, my first reaction was to go for it, but I decide to wait a little. So after a few more weeks of reflection and a saturday evening with a little bit too much wine, I signed up for it and here we go...<br />
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A couple of months before the date of the race they decided to change the course. Instead of having the last 3 miles uphill and finishing at 9,100 ft, they modified the last 3 miles to have some rolly polly sections and finish at 8,278. I was sort of bummed with the course change as it seemed that they eliminated one of the hardest part of the course - running the last 3 miles uphill at />8,500 ft but at that point I was not going to change my mind because of this course change, and figured the race would be hard enough...<br />
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Previous Elevation Profile:<br />
<img alt="" src="file:///Users/guillom/Library/Caches/TemporaryItems/moz-screenshot.jpg" /><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigp-E35AycwQ3nx3ksEv2ANi8_EGVg7h67WnOOf0hUNXOqKmo1cnuqMPsE07ihcXvEzG28PQSxSE7XilacTztBDiwZVJEDcFzaBAvsNHWil_AUEQ5i6NzCM1_p2lHTfn_TsdQlNdXIGV1e/s1600/LemmonEl_prev.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5530228109824851682" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigp-E35AycwQ3nx3ksEv2ANi8_EGVg7h67WnOOf0hUNXOqKmo1cnuqMPsE07ihcXvEzG28PQSxSE7XilacTztBDiwZVJEDcFzaBAvsNHWil_AUEQ5i6NzCM1_p2lHTfn_TsdQlNdXIGV1e/s320/LemmonEl_prev.jpg" style="cursor: pointer; float: left; height: 135px; margin: 0pt 10px 10px 0pt; width: 320px;" /></a><br />
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The real one:<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNppD_VjrHLWamG9_JVBBtOZLk2rZgIVP9qrwJr7QTfsXf1qZdi4IfO6mjh4-jrb9tdQ4TWGVdiPv0MKABbA-IaGk37YoTQiVeQEII48KEKK68YsUMy4KgeNI-zJ9rFK3f9xFdj1Xdp-6i/s1600/LemmonEl.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5530230739593236130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNppD_VjrHLWamG9_JVBBtOZLk2rZgIVP9qrwJr7QTfsXf1qZdi4IfO6mjh4-jrb9tdQ4TWGVdiPv0MKABbA-IaGk37YoTQiVeQEII48KEKK68YsUMy4KgeNI-zJ9rFK3f9xFdj1Xdp-6i/s320/LemmonEl.jpg" style="cursor: pointer; float: left; height: 140px; margin: 0pt 10px 10px 0pt; width: 320px;" /></a><br />
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The training</b>:<br />
After my June marathon in Newport when I failed to BQ by two minutes and change (3:23 vs 3:20:59..) I decided to take a break in my chase for a BQ time. This marathon provided me with the perfect opportunity to do so. No way I would even try to BQ on that course, but the way I saw it, it would provide me with a great opportunity to get a much stronger base than I have had before. My training for most of my previous marathons had been on low mileage (average 30mpw, peak at 40 or 43), including 3 cycles on FIRST. So I decided to increase the mileage to get better prepared for this tough course. I considered using the 18/55 Pfitzinger/Douglas, however the plan did not account for, nor prepare specifically for the uphill nature of the course. So I went back to McMillan and ordered a 16-week custom training plan. I hit the mileage/times recommended and performed all the workouts, which brought me 8 weeks above 48mpw, and a peak week at 60.1 mpw. Not that high for the high mileage people out here, but a significant increase in average (+50%) for me. My body reacted well to that increase, with some minor aches and pains but nothing major. During the heaviest weeks, my easy paces really slowed down (from 8:15-8:30 to 8:50-9:30), but I interpreted it as the fact that training was working. The highlights of this training cycle were:<br />
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1- a kick azz 8-mile training run in Hawaii in 1:29 on the slopes of the Mauna Kea volcano (observatory accesss road). The run started at 6,500 ft and ended up at 9,200 ft, and I had to walk some parts of the last 3 miles due to the steep slopes and the altitude, coming from sea level.<br />
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2- the Pier-to-Peak half marathon in Santa Barbara, from sea level to la Cuembre summit, 4,000 ft elevation gain that I finished in 2:02:57 - short of my sub-2 goal but happy enough that I managed my race well, did not bonk, passed many runners in the last 4 miles and finished strong.<br />
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3- a very hilly 23-miler long run 3 weeks from the marathon with 3,500 ft up and 3,500 down run at 9:14 pace.<br />
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I finished the training cycle at 126 lb, down 6 from 132 at the beginning...and DW complaining about it - she likes me more...well rounded !<br />
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<b>Friday: carbo (b)loading and travel day</b>:<br />
I decided to fly on the Friday preceding the race. However this caused some complications on the timing of the Aussie carbo load protocol...so I ran my 3 miles with 3 minutes all out at 5:00am, guzzled two bottles of carboforce (100 g of carb each, 400 cal) right after, and reached LAX around 8am - had time to swallow a third bottle of carboforce in the security line...burp !<br />
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Travel went fine and I used my connection in Phonix to eat two tupperware of whole wheat pastas. Only problem was the the Budget Car Rental desk that was understaffed and had to wait over an hour...but I used the line to drink the fourth carboforce bottle of the day (that's 1600 liquid calories and 400g of carbs, not couting the pasta for those who are counting). Then when I took the road...it was like the beginning of the apocalypse: dark skies, black clouds, followed by thunder, ligthning and rain (who knew it could rain in AZ ?), and a fly over of 3 A-10 fighter/bomber planes... On my way to the hotel I stopped at a Trader Joes supermarket to stock up on breakfast items, bananas , and a bottle or red wine. I checked in fine (stayed at the "official" hotel of the race, the Lodge at Ventana Canyon. The room was very spacious, like a minisuite with a small kitchen, and huge bathroom with walk-in shower (space for 3..) and tub. I had dinner at the hotel - a BLT salmon sandwich with cole slaw; not particularly carb rich but enough given what I'd had during the day. In bed at 9:30<br />
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<b>Saturday- Route recon, expo, and jacuzzi:</b><br />
I woke up at 6am without alarm and after breakfast in my room, I decided to drive up the road to Mt Lemmon to get a better idea of what the course looked like. I had checked some photos of the course before and had bought the pacing/elevation info from Greg Maclin, but it is hard to get a real sense of the elevation without seeing it. I was in for an eye opener. Instead of the steady incline suggested by the elevation profile, the route consists in a succession of relatively hard uphill portions and some flatter ones, even a few small downhill segments. I stopped at many points to take pictures, but it's pretty much after driving the course that my time goal went out the window. I was initially thinking that it would be nice to get 4:15 or faster in that course (B goal), the A-goal being sub-4, but after driving it and feeling the effect of the altitude, I made a decision to run the race entirely by feel and to try to be superconservative in the first half..and just to enjoy myself without any time goal.<br />
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After driving down, I stopped at a native arts store to buy a Navajo necklace for my wife, and was on my way to the expo. The expo was tiny -- maybe a dozen tents on the Parking lot of the REI store at Tucson mall. I learned that there were about 500 registered for the full marathon, and 400 for the half. However I also saw a few people registering for the race at the expo. I picked up my stuff and decided to leave right away but then I saw a guy wearing a red "Runner's World" shirt who looked familiar. It was Bart Yasso, and I got the pleasure to meet him and chat for a few minutes. His wife was running the full marathon and he would be at the start and at the finish lines. It was really cool !<br />
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<a href="http://www.runnersworld.com/community/forums/runner-communities/marathoners/262-6000-ft-higherrun2thehills-mt-lemmon-marathon-rr#" onclick="return gSiteLife.LoadForumPage('ForumImage', 'plckPhotoId', '44dc0e3b-c67e-4893-b0f2-474735760ce5', 'plckRedirectUrl', gSiteLife.EscapeValue(window.location.href));" title="Click to view a larger photo"> <img alt="" src="http://sitelife.runnersworld.com/ver1.0/Content/images/store/4/0/44dc0e3b-c67e-4893-b0f2-474735760ce5.Medium.jpg" /></a><br />
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I also saw the course director, Laszlo Otvos whom I had met at the Pier-to-Peak half marathon back in August in Santa Barbara. After telling him that I drove the course and got freaked out, he mentioned that it took him 7 hours to run the course - while he is a 3hr-marathoner...I decided that it was better not to think too much about it anymore, had lunch at the Cheesecake factory, stored up on Gatorade and went back to my hotel. I soaked in the Jacuzzi where I met Rick, another runner. He mentioned he had only been training a couple of weeks and was running the full...! Well I guess I should not doubt my training anymore since there were obviously some lesser prepared ones. Instead of dining at the hotel restaurant I drove down to the closest Panda Express and had a 2 items with rice followed by a banana. Bed at 8:30<br />
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<b>The race</b><br />
I did not sleep well - too much eating, anxiety...woke up at 2am and tossed and turned until 3am, when I decide to officially wake up. Had breakfast (buttered bread and honey, showered, and boarded the shuttle at 4:15. We were dropped about 0.5-1 mile away from the start line (hard to tell in the dark) and had plenty of time to check the bad and use the port-a's. I decided not to use my hat because it keeps my head warm and it was already sort of warmish for my taste (low 60s)<br />
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<b>Near the start, about 5:15am:</b><br />
<a href="http://www.runnersworld.com/community/forums/runner-communities/marathoners/262-6000-ft-higherrun2thehills-mt-lemmon-marathon-rr#" onclick="return gSiteLife.LoadForumPage('ForumImage', 'plckPhotoId', '247637f3-d4b7-46f0-84b3-04daa88779b7', 'plckRedirectUrl', gSiteLife.EscapeValue(window.location.href));" title="Click to view a larger photo"> <img alt="" src="http://sitelife.runnersworld.com/ver1.0/Content/images/store/4/4/247637f3-d4b7-46f0-84b3-04daa88779b7.Medium.jpg" /></a><br />
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<b>Start of the race:</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6qTfxiTvwS_uCzOKXfJ0w8oznVbFUqX_3e87wF-ii4HpctkmxokxnVbEly8erZsnK1M1CFbsYm3qhmTpamBt9-p0qec4c31nwWMtBJC_JDKajwA0BXoGu7HUY-tMm9hl6_3nzcpj4_w6Z/s1600/MLMstart.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6qTfxiTvwS_uCzOKXfJ0w8oznVbFUqX_3e87wF-ii4HpctkmxokxnVbEly8erZsnK1M1CFbsYm3qhmTpamBt9-p0qec4c31nwWMtBJC_JDKajwA0BXoGu7HUY-tMm9hl6_3nzcpj4_w6Z/s400/MLMstart.jpg" width="400" /></a></div><br />
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<b>Miles 1-5 : 3138 -> 4334 ft</b><br />
We got started a 6 am around dawn and I tried to get into a comfortable pace. Around mile 1, many people started to pass me, including a hot blonde girl. I ended up catching a lot of them in the later miles.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR1dd5CBwQzDOgBZhBY9PIszp_mzXuREWzYVHe4t42qKvrVr0-whXAw1LFaMVmBtfKTg7X64hSU6QJPMXNL6szB8LesHdwDbYcTNsgqVTp1wrvY-XI_p97qPlpis3DEu064OwJ3V4wHqS5/s1600/MLMmil2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR1dd5CBwQzDOgBZhBY9PIszp_mzXuREWzYVHe4t42qKvrVr0-whXAw1LFaMVmBtfKTg7X64hSU6QJPMXNL6szB8LesHdwDbYcTNsgqVTp1wrvY-XI_p97qPlpis3DEu064OwJ3V4wHqS5/s400/MLMmil2.jpg" width="266" /></a><br />
<b>At mile2: </b><br />
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From miles 2-5 I ran near a guy who kept spitting and coughing every 30seconds..fortunately I dropped him at about mile 5. I ran these first miles with a Gatorade bottle and sipped it throughout. Overall the pace felt good and not too challenging. The uphill was regular but manageable. I paid attention to running the tangents really well, and it was amazing to see how many runners failed to this. This is a major issue on a curvy race like this.<br />
<br />
Mile__El.gain__ El.loss_ Pace<br />
1 _____213 _____30 (?) 9:46<br />
2 _____249_____ 0___ 9:39<br />
3_____ 307_____0 ___10:06<br />
4 _____295_____ 0___ 10:07<br />
5_____ 237 _____0___ 10:04<br />
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(notes: the elevation data from the Garmin don't agree with the data from RunningAhead but I will post them anyway).<br />
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<b>Mile 2:</b><br />
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<a href="http://www.runnersworld.com/community/forums/runner-communities/marathoners/262-6000-ft-higherrun2thehills-mt-lemmon-marathon-rr#" onclick="return gSiteLife.LoadForumPage('ForumImage', 'plckPhotoId', '1e1b3111-85d9-4792-88cf-6c89d78f9240', 'plckRedirectUrl', gSiteLife.EscapeValue(window.location.href));" title="Click to view a larger photo"> <img alt="" src="http://sitelife.runnersworld.com/ver1.0/Content/images/store/14/8/1e1b3111-85d9-4792-88cf-6c89d78f9240.Medium.jpg" /></a><br />
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<b>Miles 6-9: 4334-> 5466 ft</b><br />
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I decided to take a GU at mile 5 before the 2nd water station, but unfortunately I missed the water at that station and I only realized it about 20 yards too late. So I decided not to go back and let the GU sit dry in my GI system until the next aid station (8.x). During these miles, I ran with "scream guy" who was very talkative and kept screaming every time we passed a mile marker. I told him he should keep his energy for later and he made fun of me because I was running the tangents...guess who had the last laugh later ? The uphills on these miles were less hard (at least they felt), including mile 9 with a small downhill but part of this segment was on a deep dark gorge where it was pretty cold (high 40s-low 50s ?). I had a small segment where I did not feel comfortable -- I thought maybe this was a combination of the increased altitude and the cold, and the GU starting to solidify in my GI system...I nevertheless took a second GU at mile 8 at the water station, where I finally got my liquids. I got passed by a few people in this segment, including a small asian woman who was really cruising, but I kept to my strategy of keeping a comfortable pace in which I feel I was working, but not too hard, knowing that there would be hard miles to come.<br />
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<b>Around mile 8, before being passed by cruising asian woman:</b><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2CJYhxoaFrpOOJAfCSQj0-hoJDedP722lifDUPn0rIkONPrHxb45aPPczSZ5M2GuRUdIIlmDe37Lo_5Dw-yBWGjyxqbE3ECkHIOjK0xkUOYZHdDdzNwZm3gGub7Zc4z4A7EX-3HrHBoPt/s1600/MLMmil8.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2CJYhxoaFrpOOJAfCSQj0-hoJDedP722lifDUPn0rIkONPrHxb45aPPczSZ5M2GuRUdIIlmDe37Lo_5Dw-yBWGjyxqbE3ECkHIOjK0xkUOYZHdDdzNwZm3gGub7Zc4z4A7EX-3HrHBoPt/s400/MLMmil8.jpg" width="400" /></a></div><br />
Mile__El.gain__ El.loss_ Pace<br />
<br />
6 _____305____ 0____ 10:12<br />
7_____ 295____ 0____ 10:07<br />
8 ____ 256____ 0_____ 9:44<br />
9_____ 187___ 43_____ 9:57<br />
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<b>Miles 10-15: 5466 - /> 7000 ft</b><br />
I knew after driving the course that there would some hard miles in that segment, so I focused on running loose, small steps but regular and get into a groove. The splits show that the pace was relatively regular and effort based depending on elevation gain/loss. That's where I started to drop more people running with me, including "scream guy" and catching up others, including the small asian woman who passed me earlier on, and many triathletes (based on their outfit and shaved legs....). I took another GU at mile 12 before a water station and drowned it with a few cups. Overall the elevation gain was hard on some places, but it was nice to reach the halfway in really good shape -- I reached it in 2:11.<br />
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The halfway is also where half-marathoners start, at Windy Point. What was cool was that you could see other runners, way way below. The most scenic point of the course.<br />
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Mile__El.gain__ El.loss_ Pace<br />
10 ___ 339______ 0 ___10:22<br />
11 ____188______ 0___9:48<br />
12 ____385______ 0__ 10:26<br />
13 ____ 251______ 8__ 10:29<br />
14 ____ 189_____ 30__ 9:48<br />
15 ____ 231_____ 30__ 10:11<br />
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<b>Mile 10</b><br />
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<b>Mile 12:</b><br />
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<b>In action, halfway at Windy Point</b> (photo courtesy Bill Vaughn):<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHKxzw7miPfzKlNoV3TxjrlXs8uGajdpiZ8pJ4ExpFeb-RHVieDeGiRLQFJmyTbuLbAOpKhOCeMKaH6tpCQaqKOZ8BYOC2HPT78OyG0is4Dw7gT8sHa0bzbEEKxbcTGeX_RwWRq3SogK-z/s1600/GCmile14.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHKxzw7miPfzKlNoV3TxjrlXs8uGajdpiZ8pJ4ExpFeb-RHVieDeGiRLQFJmyTbuLbAOpKhOCeMKaH6tpCQaqKOZ8BYOC2HPT78OyG0is4Dw7gT8sHa0bzbEEKxbcTGeX_RwWRq3SogK-z/s320/GCmile14.jpg" width="199" /></a></div><br />
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<b>Miles 16-20: 7000 ft -> 8200 ft</b><br />
I focused on running strong and relaxed while things were getting slightly more difficult because of the altitude. However I was glad because I knew that after mile 20, there would be easier downhill segments. At mile 16 I got interviewed by a video cameraman who ran about 100 yards with me and asked me questions "Is this the toughest marathon you've ran ?" - my answer was that the hardest part in a marathon was the second half so I would give him the answer at the finish. I caught up with a few other runners, including the hot blonde girl at mile 17, and several who were walking, obviously starting to bonk. I patted them in the back telling them to "keep moving" but not much more I could do - it's nice to see that you can keep moving while others are bonking, but I also felt bad for them since the finish was a long way out. Gu and water at mile 18. At mile 18 I had a runner's high , half laughing/half crying and got a very emotional moment thinking about my grandmother. There was not reason for this, but these things sometimes pop up during my runs, and I was really emotional thinking about her - she passed away several years ago but she took care of me when I was a kid because my mother was often away.<br />
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Overall the paces slipped a little bit, but I thought I was in good shape because I kept feeling relatively strong and knew that I could use the downhills past mile 20.<br />
<br />
Mile__El.gain__ El.loss_ Pace<br />
16____263_____0____10:02<br />
17 ___ 356_____ 51___ 10:18<br />
18___ 277______0___ 10:35<br />
19___ 239_____ 0 ___ 10:07<br />
20 ___152_____ 57___ 9:14<br />
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<b>Mile 19:</b><br />
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<b>Miles 21-26.2: rolly pollies in the 7700-8200 ft zone...</b><br />
The last half of mile 20, mile 21 and the begining of 22 were downhill, so I tried to use it to relax, use different muscles, and increase the pace to get a chance at getting 4:15 and negative splits. Gu and water at mile 21. I could not hammer this downhill as much as I wanted - only averaged 8:13 pace, but the altitude and the brutal change of running position made things more difficult than I thought.<br />
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<b> Cruising on the downhill, mile 20:</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOQUQo7ahq8ZVXK-4YGovJKrn2nEEBIS9N3g7GrHMc03WNlTUF5vv0BnLnAbJ3h7_jlv-ju9VRBHIKL484OGV4SR4TEKW7XRu6pGfz57eFSdmMoU6pp6zv1KTL3YRhFXNg2rOX7-t1lBbp/s1600/MLMmil21.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOQUQo7ahq8ZVXK-4YGovJKrn2nEEBIS9N3g7GrHMc03WNlTUF5vv0BnLnAbJ3h7_jlv-ju9VRBHIKL484OGV4SR4TEKW7XRu6pGfz57eFSdmMoU6pp6zv1KTL3YRhFXNg2rOX7-t1lBbp/s400/MLMmil21.jpg" width="266" /></a></div><br />
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I knew at this point that there would be 2 major uphill miles: 22-23 and 24-25. So I focused on getting relaxed on the downhill while gaining times, while also conserving energy for the uphill. I also had another "high" on one of the downhills, as it felt so good. <br />
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<b>Mile 21:</b><br />
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The uphill at miles 22-23 went reasonably well. However the one at mile 24-25 felt really hard. It was a loop segment very close to the finish line, and you could see other marathoners coming down fast, while the slope was brutal. Many people were walking there, including half-marathoners that I caught up with. I ran all the way up, but that sucked up most of the energy I had left and I started to feel my calf twinge, on the verge of cramping. That uphill felt endless, since you could not see the turnaround. I still managed to "hammer" the downhill finish at 7:46 and finished ecstatic in 4:15:3x, my legs almost buckling when I crossed the finish line. Similar feeling as the one I had after finishing my first marathon and at my last at Newport where I ran strong and got a 7 minutes PR.<br />
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<b> Crossing the finish line:</b><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzY5EeHhpEYxSI4to5WBCf8wG_Xg6bpXIw_rMXadJ3OBn3C0VdwTwqeeiDA5wLzekLEDqShf1rlYG6jQbUozGjXT3Sl-an9-nRVmuIbvA8xq2NWAhLwqvHapB_CuByXCFbEyWWFxA3N3QH/s1600/MLMfinish.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzY5EeHhpEYxSI4to5WBCf8wG_Xg6bpXIw_rMXadJ3OBn3C0VdwTwqeeiDA5wLzekLEDqShf1rlYG6jQbUozGjXT3Sl-an9-nRVmuIbvA8xq2NWAhLwqvHapB_CuByXCFbEyWWFxA3N3QH/s400/MLMfinish.jpg" width="266" /></a></div><br />
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Got my medal -not particularly pretty, but I will take it..:<br />
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<br />
<b>Medal:<br />
</b><br />
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<br />
Mile___El.gain___ El.loss___ Pace<br />
21 _____ 0______ 255____ 8:13<br />
22 _____115_____140____ 9:10<br />
23 _____124_____ 46_____9:15<br />
24 _____278____ 133_____ 8:51<br />
25 _____ 291____122 ____10:33<br />
26______ 0_____ 433____ 7:46<br />
0.1 _____ 55______ 0 ____ 6:51<br />
<b><br />
Overall: </b><br />
time ___distance___ El.gain____ El.loss___ Avg. pace<br />
4:15:47 __ 26.11____ 6,077_____ 1,378___ 09:47 min/mi<br />
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So I reached my B-goal, and felt really strong except maybe on the last uphill segment, so I am glad that neither bonking nor cramps hampered my performance. I finished 37th but was far from placing (10th of my AG, I guess the 40-44 males were well represented). The winner finished in 3:13. "Asian woman" finished in 3:31, "Scream guy" finished in 4:45, "spit and cough guy" in 5:00 -- and saw many people that I started running with in the first few miles in the 4:30-5:00 range. Overall I am happy with my race - ran a 7 minutes negative split, which is aided by the course but also because I did not run too hard and did not exhaust myself on the uphills early on. Maybe I could have run harder on the first 20 miles, to gain a few minutes, but I am not sure the last 6 would have been as fast. For runners interested in running it, I cannot emphasize enough running the tangents. My Garmin was 0.1 mile short, while many others were "long" because they just ran without focusing on the tangents. This is essential for this course. Retrospectively it's interesting because someome said that for this course, "add 2 min/mi" to your "normal" MP. Well I ran 9:47 pace and my last PR was ran at 7:45 pace !<br />
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The NY Times published an article about the inaugural race:<br />
<br />
<a href="http://www.nytimes.com/2010/10/18/sports/18tucson.html?src=me">http://www.nytimes.com/2010/10/18/sports/18tucson.html?src=me</a>Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com2tag:blogger.com,1999:blog-1503079004948611017.post-44478169546188207202010-07-30T05:27:00.000-07:002010-10-30T06:06:31.359-07:00Mauna Kea Access Road Training Run<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfnqxukM8OUn2Uz7zjg63lLpG8tNBVjiYtnbqh5a1iJ1S8xMXs4GhM32zEDJ_7GwiUHkRW2C8yokvkuNTzfmP_NStYUp1PwRXYaX7OlCKOorYd0HNYbG7KNA0j4rfeEj8jCoaQDSHS3sX7/s1600/MaunaKea3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfnqxukM8OUn2Uz7zjg63lLpG8tNBVjiYtnbqh5a1iJ1S8xMXs4GhM32zEDJ_7GwiUHkRW2C8yokvkuNTzfmP_NStYUp1PwRXYaX7OlCKOorYd0HNYbG7KNA0j4rfeEj8jCoaQDSHS3sX7/s320/MaunaKea3.jpg" width="240" /></a>After I signed up for the Mt Lemmon Marathon, I started my official training program on June 30th. The Mt lemmon Marathon offers a unique challenge of uphill running (+6000 ft) and finish in altitude (8,200 ft). Since I was vacationing on the Big Island of Hawaii, I decided to do a mini simulation training run for Mt Lemmon on the access road to the visitor center of the Mauna Kea Observatory. The access road starts at 6500 ft and ends at 9280 ft – so about 2800 ft elevation gain in 6.2 miles. I figured it would be a good way to simulate the altitude of the MLM, even though the elevation gain is much steeper than for the race.<br />
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The end of the access road to the visitor center. Notice the steep grade on the right side, that levels off to reach the visitor center. <br />
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I got dropped 2 miles from the access road by my family, and got a 2 miles warm-up with pretty much no elevation gain.<br />
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Mile 1 (6500 ft): 9:02 + 0 ft <br />
Mile 2: 8:44 + 121 ft<br />
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<b>Warm-up miles, just before entering the access road: </b><br />
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(I am the white spot on the lower left corner of the picture)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim3nFdIZtKkbZB0lU8rC70P_h4zjqdkYeg_m_IQ3evxlVLymjqCRfKHS0wFf_4amZj59R6RmpFHJhPkLR7HgI7vFUQ1vGIkIqyojgCyDGA31_j2LzdHyyBa6lWlpfs41cHEWBeGvoOeSXQ/s1600/MaunaKea1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="464" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim3nFdIZtKkbZB0lU8rC70P_h4zjqdkYeg_m_IQ3evxlVLymjqCRfKHS0wFf_4amZj59R6RmpFHJhPkLR7HgI7vFUQ1vGIkIqyojgCyDGA31_j2LzdHyyBa6lWlpfs41cHEWBeGvoOeSXQ/s640/MaunaKea1.jpg" width="640" /></a></div><br />
Then the fun began at the access road:<br />
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Mile 3: 8:56 + 192 ft<br />
Mile 4: 9:47 +278 ft<br />
Mile 5: 10:10 + 346 ft<br />
Mile 6: 12:43 + 599 ft<br />
Mile 7: 12:49 + 468 ft<br />
Mile 8: 15:02 + 774 ft<br />
Mile 8.2: 10:22/mi + 77 ft - finish at 9280 ft<br />
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<b>At the "finish"...notice the "high grade" sign on the right side of the road:</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoWD8hcKclI_j6LD-mf1zlb-RaK1U3P4hBe3Du-FTbJkZIx6nU3G-CZfQak7dUlclox_S7ymMjCEAgiVI9J_kxRLX_szOO_RoYLMHTTke_oozNzGBbzF2hBsbq5zvl2U4yE9NCiiPfQI-T/s1600/MaunaKeafinish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoWD8hcKclI_j6LD-mf1zlb-RaK1U3P4hBe3Du-FTbJkZIx6nU3G-CZfQak7dUlclox_S7ymMjCEAgiVI9J_kxRLX_szOO_RoYLMHTTke_oozNzGBbzF2hBsbq5zvl2U4yE9NCiiPfQI-T/s640/MaunaKeafinish.jpg" width="640" /></a></div><br />
<b>Elevation Profile and Map of the run</b>:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdvAMKt6O3XYRTiwpeAV34vlVmUXxGBuh2eOwjQRoNfJvWHjovV3gErRRzJ-2oiiVovF_kDTVGjcP4BWN9yJs9xQu47TdoCCGXMNSJYpEUwvFPVJ9gGNtMR_KBL5LhyphenhyphenfwZZnvISiEPmSi9/s1600/MaunaKea.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="576" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdvAMKt6O3XYRTiwpeAV34vlVmUXxGBuh2eOwjQRoNfJvWHjovV3gErRRzJ-2oiiVovF_kDTVGjcP4BWN9yJs9xQu47TdoCCGXMNSJYpEUwvFPVJ9gGNtMR_KBL5LhyphenhyphenfwZZnvISiEPmSi9/s640/MaunaKea.jpg" width="640" /></a></div><br />
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The good news is that I was able to finish the run in less than 1:30, 10:53 min/mi overall…and that I covered in about 10K half of the elevation gain of the MLM. I also was not too much affected by the altitude, more so by the steepness of the grade. The bad news is that I really got my azz kicked between miles 5-8 and was not able to run the whole thing. During these miles, I pretty much alternated running and walking, with the last mile alternating between running 0.1 mile and walking 0.5 mile, as shown by the pace/elevation graph below:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhc04QALc8AfkDcUE8DK9AbX6TXU2olMAOIWRmgc1xc_RhpfQY64hxxT1jvtwegBeB9_kW3dM4Vua6N-a1O125P_NWfkYN6XhXx-3iCEmL1k92Sp3HB562M3_uM3ammvalas3I-rdhwZCu/s1600/MaunaKea6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="377" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhc04QALc8AfkDcUE8DK9AbX6TXU2olMAOIWRmgc1xc_RhpfQY64hxxT1jvtwegBeB9_kW3dM4Vua6N-a1O125P_NWfkYN6XhXx-3iCEmL1k92Sp3HB562M3_uM3ammvalas3I-rdhwZCu/s640/MaunaKea6.jpg" width="640" /></a></div><br />
My average heart rate was about 170 bpm – knowing that I average 140-145 on my easy runs. However on the last 3 miles, the walk/run heart rate profiles were really reminiscent of those observed during track intervals !<br />
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So this was a sort of confidence builder for Mt Lemmon, but knowing that I still have ways to go to get properly trained for that course.<br />
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After the run, at the visitor center with all the family: <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuEIfWXv_34GjQ9RGhhuWWlkocatUu9yf-XTjzHD302-ksNOvdMQU5W8Lnduq5dUmQipEq6MVdEHJmu9IygJ1goq4Xw_bTZZGsTZr23PCWncCDbwYsLMy-g6v6dU_EBNDUAAqhSkP66av5/s1600/MaunaKea2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuEIfWXv_34GjQ9RGhhuWWlkocatUu9yf-XTjzHD302-ksNOvdMQU5W8Lnduq5dUmQipEq6MVdEHJmu9IygJ1goq4Xw_bTZZGsTZr23PCWncCDbwYsLMy-g6v6dU_EBNDUAAqhSkP66av5/s640/MaunaKea2.jpg" width="640" /></a></div><br />
A short hike from the visitor center takes you to the top of the hill with a lunar scenery and spectacular views to the Saddle Road:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHtu7c9GGqej4FuYCAX-Wo6zTQ4aBB7zLpMGyiMnCkB8SPFmhVpX2Qnycojxu9z_DIU_ZBOlQWL2EIUKsxJx1l-BmG5ivI0Jsefq4EJ1tR2sgC6ow38YmLyxsKgiPOn3XR5z22R-fbIQK6/s1600/MaunaKea4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHtu7c9GGqej4FuYCAX-Wo6zTQ4aBB7zLpMGyiMnCkB8SPFmhVpX2Qnycojxu9z_DIU_ZBOlQWL2EIUKsxJx1l-BmG5ivI0Jsefq4EJ1tR2sgC6ow38YmLyxsKgiPOn3XR5z22R-fbIQK6/s640/MaunaKea4.jpg" width="640" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB_7z9QJj-4H8JknTa1f04V26Nk-RHwztHI62WaJYs0o3rgySXteyvOuuWnYob-tQs7Pu7rk7IQgCJqK0_ATQUOUZIWfV7xebKq5DpnVuFPitcO__qC3svATbVJSw0DKbl2LS7NPRLs1Py/s1600/MaunaKea5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB_7z9QJj-4H8JknTa1f04V26Nk-RHwztHI62WaJYs0o3rgySXteyvOuuWnYob-tQs7Pu7rk7IQgCJqK0_ATQUOUZIWfV7xebKq5DpnVuFPitcO__qC3svATbVJSw0DKbl2LS7NPRLs1Py/s640/MaunaKea5.jpg" width="640" /></a></div>Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com0tag:blogger.com,1999:blog-1503079004948611017.post-38648344434667570842010-06-29T15:11:00.000-07:002010-10-27T16:39:37.061-07:00Newport 2010 Marathon Race Report<div class="separator" style="clear: both; text-align: center;"></div><br />
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<tr><td style="text-align: center;"><img border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM3zgSTOX5Vp6A1TacV7jte8v2G4HWURYfHyxZ7MZMbhE5aY61LQC8IMnTJI3tq0oAaTcTPI230KbsYVPmuPkRJ0qWBDdbBnV10vbhVnEjyFgzHjy4FTR_bGUh02viMFcBlMZHAu9YYPpj/s400/Newportpostcard.JPEG" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Official Postcard of the Newport Marathon</b></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM3zgSTOX5Vp6A1TacV7jte8v2G4HWURYfHyxZ7MZMbhE5aY61LQC8IMnTJI3tq0oAaTcTPI230KbsYVPmuPkRJ0qWBDdbBnV10vbhVnEjyFgzHjy4FTR_bGUh02viMFcBlMZHAu9YYPpj/s1600/Newportpostcard.JPEG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
Back in February I signed up for the Newport Marathon, as a fallback plan in case my attempt to qualify for Boston at the LA marathon would not work. The LA marathon was a bittersweet experience, PR’ed by 30s (3:30:02) but the last 4 miles were painful due to cramping and I was far from my needed BQ time (3:20:59). So after 3 weeks of recovery I had about 8 weeks to train seriously for Newport. Since this was a little short (at least to my standard, I am not a maniac), I purchased a training plan from Mc Millan and trained with it instead of FIRST which I had used before. I followed the plan and flew to Portland the day before, drove to Newport. After a really bad night (I saw every hour of the night on the alarm clock), I “woke up” at 4:45, had breakfast, showered and walked to the start – only 0.5 mile from the hotel.<br />
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<tr><td style="text-align: center;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh58GF83pA5mPNWRkbMbasqgYMSAszfylSHkZDprGWRX_yzIyQosCErYEdQU2VAZayZItzLniknVNPXqd0fErAMi7_Bah7ZI-hP0-V8Rsu6gRTX2Xlz4k6Sxy-Ex9bwWR_byBCwcWOIMSzP/s400/NewportStart.jpg" style="margin-left: auto; margin-right: auto;" width="300" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">About 30 minutes before the start</td></tr>
</tbody></table>Start at 7am, no chip, and here we go for the first 4 miles – sort of a rollercoaster of short rolling hills, nothing nasty but a little steep, and a ¼ mile segment on loose gravel road.<br />
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<tr><td style="text-align: center;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi23IXRPPcnEIc_DM0yd9JdV_IcrpDiR2HrMdfZehMxJhB2thEQeQENVgK6Ej8OTgaIIdzsSU9tlgvoCVRcOeeYPMEAGy7LlNaOvbl1lzj53jAHxHyITNModTEp-Xj3Z8e7PQpMi-qeuLCg/s400/NewportBridge.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View from the area of the start</td></tr>
</tbody></table>Once you are out of that initial segment, the race is on a flat undulating road bordering the Yaquina river. Very scenic and peaceful and no hills except the last mile. Not much spectators, but I don’t really need them (I actually hate having people yell in my face when I am suffering…). Some segments had a headwind, and the areas of the road exposed to the sun were a little too warmish for my taste, so the shaded areas were welcome. I had 4 GUs with water, did not try the Heed which was offered since I did not want to try anything new.<br />
<br />
I was “sort of” on pace for the BQ until mile 18, when I started to slow slightly but significantly, which kept me from BQing by 2 minutes. Despite this I was very happy with my run, because I felt strong all the way and did not hit the wall nor cramp. I had some small side stitches around miles 8, 16 and 24 but nothing bad. I was able to pick up the pace slightly on mile 25 and 26 compared to 21-24 (despite 26 being a moderate uphill incline) and ran the last 0.2 at 6:59 thanks to a generous downhill finish.<br />
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<tr><td style="text-align: center;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_SIJF9y8rMel9ab18IdhObUGujwAjYU-dNkg059xCPIoZO1BN28DXo-ihyAQc8lhKTPbkCZ5AXT5LqWrswaz_fGRb8tNMDIf2MazeGZcgTL6YBmKoo-ZAS1oJcNx8WqeSn99QIakBgTln/s400/NewportFinish.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Finish Line (way after I finished...)</b></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_SIJF9y8rMel9ab18IdhObUGujwAjYU-dNkg059xCPIoZO1BN28DXo-ihyAQc8lhKTPbkCZ5AXT5LqWrswaz_fGRb8tNMDIf2MazeGZcgTL6YBmKoo-ZAS1oJcNx8WqeSn99QIakBgTln/s1600/NewportFinish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>I was ecstatic at the end, despite not BQing, because that was my best marathon run in terms of consistency of pace and I felt in the driver seat from beginning to the end. With a little more training, a BQ is in the future ! Here are my splits:<br />
<br />
Mile1: 7:43<br />
Mile 2: 7:45<br />
Mile 3: 7:34<br />
Mile 4: 7:39<br />
Mile 5: 7:51<br />
Mile 6: 7:40<br />
Mile 7: 7:41<br />
<div style="text-align: right;"></div>Mile 8: 7:44<br />
Mile 9: 7:44<br />
Mile 10: 7:42<br />
Mile 11: 7:41<br />
Mile 12: 7:40<br />
Mile 13: 7:40<br />
Mile 14: 7:39<br />
Mile 15: 7:46<br />
Mile 16: 7:41<br />
Mile 17: 7:42<br />
Mile 18: 7:45<br />
Mile 19: 7:46<br />
Mile 20: 7:46<br />
Mile 21: 7:53<br />
Mile 22: 7:58<br />
Mile 23: 7:53<br />
Mile 24: 7:55<br />
Mile 25: 7:49<br />
Mile 26: 7:48<br />
Mile 26.2: 6:59<br />
Final: 3:23:06 – 7:44/mile<br />
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<tr><td style="text-align: center;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXMiLatO1oh1VpQdVtFUeK6yOsFbEXJZedQ087sETPEdBLWeVya_HcL7TiY8b1Ha74DuoN62xnmWmrsz6acErIQZ8yGFflTWs2PSwER-YoD3-HS3_dskx76LaSjDo9CcWRYWmXnf-F8pNq/s400/Newport.JPG" style="margin-left: auto; margin-right: auto;" width="225" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Around mile 10, still feeling strong</b></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXMiLatO1oh1VpQdVtFUeK6yOsFbEXJZedQ087sETPEdBLWeVya_HcL7TiY8b1Ha74DuoN62xnmWmrsz6acErIQZ8yGFflTWs2PSwER-YoD3-HS3_dskx76LaSjDo9CcWRYWmXnf-F8pNq/s1600/Newport.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
After the race I went back quickly to my hotel (thanks to a driver from Idaho who was waiting for his wife and gave me a ride back), showered, checked out and enjoyed hanging out at the Newport Harbor with a great lunch of salmon and pasta.<br />
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<tr><td style="text-align: center;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5OHu8WpB0bMrbeF_TsuQL3BCAYdqpZT5IHtDFzvuqzcwW9H8hGyir7-fOVsSuy6cItiYKdnmtITNmpH0kjF4lnNxT7vkgxoi-QDrXOKh9rp2Xeu9nuhi89CgmFU-WAOBbqR-G60Vvf5gn/s400/NewportHarbor1.jpg" style="margin-left: auto; margin-right: auto;" width="300" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>In the harbor, with my finisher T-shirt and medal</b></td><td class="tr-caption" style="text-align: center;"><br />
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</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5OHu8WpB0bMrbeF_TsuQL3BCAYdqpZT5IHtDFzvuqzcwW9H8hGyir7-fOVsSuy6cItiYKdnmtITNmpH0kjF4lnNxT7vkgxoi-QDrXOKh9rp2Xeu9nuhi89CgmFU-WAOBbqR-G60Vvf5gn/s1600/NewportHarbor1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuNSOmnlsBTHAzRKhK2W9bU7_IfzCmcHoXK_PN-3KMUaQP88T6FDcoQWgJjWMtEVkG7_X6fsCpACvKB9jEkI8W3lrL2FkF1PHOZEHc9byJ7PCN-XhWPIbYRJ-QVYjlrPD9Ju4tZEZLwaOj/s400/NewportHarbor2.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Newport Harbor</td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuNSOmnlsBTHAzRKhK2W9bU7_IfzCmcHoXK_PN-3KMUaQP88T6FDcoQWgJjWMtEVkG7_X6fsCpACvKB9jEkI8W3lrL2FkF1PHOZEHc9byJ7PCN-XhWPIbYRJ-QVYjlrPD9Ju4tZEZLwaOj/s1600/NewportHarbor2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>I also attended the awards ceremony, it was really cool. The older finisher was 81 years old !! <br />
I really enjoyed Newport. It was such a refreshing race compared to a megamarathon like LA, and the people in town were all very nice. I hope to be back next year !<br />
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<tr><td style="text-align: center;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsN53H9ytgMGyhCewFV_01lQarLY5j-q7xg6os4OTtxBnhP9iRog3QZ2HVjwu7FalVY7FyWCQfB05SJtDgHIcirxl_gCC-1oBzcYuijiNGhIHFYD-MrSnLwxPmJRZbUidvnCqwOnPzYY9Q/s400/Yaquina1.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>The course along the Yaquina river</b></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsN53H9ytgMGyhCewFV_01lQarLY5j-q7xg6os4OTtxBnhP9iRog3QZ2HVjwu7FalVY7FyWCQfB05SJtDgHIcirxl_gCC-1oBzcYuijiNGhIHFYD-MrSnLwxPmJRZbUidvnCqwOnPzYY9Q/s1600/Yaquina1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com1tag:blogger.com,1999:blog-1503079004948611017.post-40543067126249007232010-03-30T07:02:00.000-07:002010-10-30T07:49:28.935-07:00Los Angeles Marathon 2010 Race ReportI signed up for this Marathon when they announced the new course, back in August 2009. I was initially enthusiastic about the new course as it started from Dodger Stadium, passed many landmarks in Los Angeles, including Downtown, Hollywood, West Hollywood, Beverly Hills, West L.A., and finished at the Ocean in Santa Monica. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirng-Cfil5m_rM9UJLBQGXH4qKG8Llwsq30Kbcf2n1ppZr8XCsMZtlNyoGdPUM_3xZaCN1nSEBomA8FFa4TYFSen8fgFJcq9TgbkBu8tiKR6qVOYQbEF4ROCz7DeLR1fd8SBxNqmOId9Yk/s1600/LAM2010elevation1:2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><br />
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After the semi-debacle of the Santa Barbara Marathon in Dec'09, I was expecting to be able to run a good time at this race, and possibly run a Boston qualifying time (3:20:59 or better). However after driving the course sometimes in January, the doubts started to creep in. The course was advertised as a "fast, downhill" course. Although the net elevation is a loss, the first half of the course was "rolly-polly", with hard downhills alternating with a couple of steep hills and more gentle inclines. There was also almost not flat segment in the first 13 miles, which would make for a difficult first half, as the steep downhills would fatigue the quads, and the uphills would make it hard to get into a rythm. <br />
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Once you reached the more gentle profile of the second half, the damage would be done and it would be hard to benefit from the last few miles downhill on San Vicente Blvd in Brentwood. I trained as much as I could on hilly terrain but realized this too late to get in sufficient hill training. A few days before the course, the forecast was not ideal - start around mid '60s and reaching the '70s in downtown...probably cooler close to the Ocean, but only for the last few miles. <br />
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I decided to reach the start of the race by limo. Too early to be dropped by the family, and I figured that in case of problem, the fixed price of a limo would be advantageous compared to a taxi. This was a semi-good choice. Arriving at the 10-110 freeway junction, we realized that the traffic was so bad that we would not be able to reach Dodger Stadium that way. After circling in Downtown L.A. for 30 minutes, we then found out that it was impossible to reach Dodger Stadium through surface streets, as all the roads were closed due to the race. I started to get angry to the driver, we took the 110, where we saw cars stuck on the freeway and runners abandoning vehicles to run to the stadium...:<br />
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<tr><td style="text-align: center;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY04ghBDM0IuyUPdSmB10q7iAZd54uGwCSdmawtu7gp9e4tlH3NhheXmtOWTMZmuu9BRCvtIXvVDVezwJBvWvc6iuBe-TZbe247q1dPzJHL2riK2a-aCxN-Q0LicD2KkC9IXLF5JeVGQq-/s400/LAMfreeway1.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Runners trying to reach the start running on the exit ramp of the 110 Freeway (photo courtesy of RWOL forumites)</td><td class="tr-caption" style="text-align: center;"><br />
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We then took the 101 freeway north, the first open exit, and the limo ended up dropping me at about 2 miles from the Stadium after we realized there would be no way to reach the stadium due to road closures. It took a half an hour walk to reach the stadium as I tried to walk slowly to preserve my glycogen stores for the race. Once at the stadium, I got into the sub-4 corral and waited. Due all the traffic nightmare, the start got delayed by 40 minutes, and it started to become uncomfortably warm. I drank my Gatorade bottle and we finally got started at 7:45am.<br />
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The first mile was a loop around the stadium, with a relatively steep uphill. I did not feel comfortable, and I felt my right calf that was really tight, probably due to the walk to the stadium and then the waiting in the corral. After exiting the stadium a steep downhill to reach downtown. I tried not to go too fast to avoid fatiguing my legs for the uphills to come. The first one was a short but steep to reach Disney Hall. Then some more ups and downs to Echo Park and Sunset Blvd. Arriving in Hollywood, the slopes were more gentle and I got into a semi-good rhythm. However, the pace was around 7:50 and I realized that a BQ would not happen on that race, so I revisited my goal and tried to make it under 3:30 and beat my Santa Barbara personal best of 3:30:30.<br />
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Near the Chinese theater I spotted a runner wearing a "Mar Vista School" shirt. This is the same school that my children go to, and I chatted for a couple of minutes with that runner. After leaving Hollywood, I was glad to be done with the first half and its alternating ups and downs. Arriving in West Hollywood was fun, with a lot of drag queens cheering the runners and some pretty funny signs. However the temperatures were becoming uncomfortably warm and muggy, not so great for marathon running. After West Hollywood, we reached Beverly Hills. This is where my pace started to slip significantly. I got caught by the 3:30 pace group around that time. Shortly after, I saw Robert, my taxman who was there to encourage runners. He pumped me up, encouraging me not to let the 3:30 pace group go. A couple of miles later, it was Century City, and I saw Edie who told me prior to the race that she would be there. She took a few pictures of me. <br />
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<tr><td class="tr-caption" style="text-align: center;">At Mile 18.5 in Century City...still in good shape (Photo Courtesy Edie Gralla)</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Runners reaching the Mile 18 marker in Century City (Photo courtesy Edie Gralla)</td></tr>
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This is the first place where I remember starting to pass some runners who looked like they were in serious trouble. I was in semi good shape myself, but tried to keep the pace at around 8:00 min/mi or below. In Westwood I saw Matt, a grad student in the Gober lab who cheered me up, and near the VA center, Deepa, a postdoc from the Koehler lab. It was nice to see some familiar faces in these miles 17-19 when things start to get hard but it is still a long way to the finish. <br />
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In the VA center, there was a very short but steep hill who probably took a bigger toll on me than I initially thought. About 0.5 miles after going up that hill, at mile 21-22 in Brentwood, I started to feel twinges in my right calf. I knew that feeling from the Santa Barbara Marathon, and knew that if I pushed too hard, a full blown cramp was to be expected. So I tried to keep the pace at 8:00 or below on my GPS, while trying to relax to avoid full cramping. <br />
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In Brentwood, there was a lot of crowd support, in particular a deafening wall of cheerleaders at mile 21. However this was mentally difficult as being on the verge of cramping made me feel like I did not want to have people yell in my face -- I would have rather been on a solo training run. Miles 22 to the finish were a long, agonizing run. Looking back at the pace, I did not slow down that much, since the pace stabilized at 8:03 min/mi. The downhill on San Vicente helped me keep the pace, and I caught up with many people walking or run/walking and who were in much worse shape than I was. However it really felt like a "death march" as I though I would start to cramp the next minute or so...a very long 4 miles to the finish.<br />
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We finally turned the corner of San Vicente down to Ocean, with just 1.2 mile to go. That 1.2 mile seemed to go on forever. A female runner was with me during the last couple of miles, and we sort of pushed each other not to slow down for that last mile but I could not push harder than 8:00/mi. Last trick of the organizers: down on Ocean you could see from far away a large orange banner, making you think that it was the finish. Alas, it was only mile 26, with 0.2 to go...argh ! A final push to the finish, and as soon as I crossed the finish line, my calves went into full-blown cramps and I almost fell on the ground after finishing. A volunteer picked me up, asking if I was OK, and I told him I was, that it was only muscle cramps. I got my medal, space blanket, drinks and orange, and then looked for the family who was there to pick me up. We finally found each other -- Catherine freaked out with the traffic zoo in Santa Monica. I was so happy that this race was over and I hugged everyone.<br />
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Only after did I realize my finish time: 3:30:03...so no sub 3:30 but a 30 seconds personal record. A bittersweet result; a PR is good, but the course and weather made this race a tough one, and I was clearly not well prepared for the hills, which beat up my legs and made for a difficult last 4 miles. I did not do so badly as I passed many runners in the last 4 miles, but still a hard race. Walking 2 miles before the start probably did not help either, and the warmish and humid temperatures in downtown and Hollywood were not so great either.<br />
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My splits and stats from my GPS and the race web site page; I did not set my GPS to 1-mile split but it shows the average from miles 0-2, 2-10,10-15, 15-20, and 20-26.2.<br />
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I will probably not run the LA marathon in 2011. The course is just not conducive to running a good time, and the logistics of getting to the start were a hassle. ( I admit I should have taken the shuttles to the start from Santa Monica). So while it was fun to run by all the landmarks, the new Stadium-to-the-Sea course is not a fast course and I will probably not run it again, at least if I go after a personal record.Run2theHillshttp://www.blogger.com/profile/01769431438684655800noreply@blogger.com2