Illinois Marathon Race Report

Yesterday, I ran the Illinois Marathon in Champaign-Urbana, IL. Even though I live about 10 miles from the race, and work right on campus where the race starts and ends, I had never run this race before. Finally, I had enough pestering from friends and co-workers, and I decided to sign up. I also had another motive. When I registered months ago, I thought this was going to be my BQ attempt. I worked myself into reasonable shape last fall and early winter. With a good training program through the winter, I planned on running a fast marathon in April (< 3:25). Well, winter came between me and my plans. I won't say my dreams were shattered, but I knew a fast marathon wasn't going to happen when I was training 15-20 miles/week with no long runs. Snow, ice, and bitter cold temperatures derailed my training.

Nope, this race was not going to get me to Boston. But, it would be a test of my endurance and patience. Could I set an easy pace and maintain it throughout the race? Could I stay uninjured on the roads? This was my first road marathon in a long time...13 years. I'm an old trail and ultra dude. I rarely do roads or road races. Driving to the start of the Illinois Marathon, all I could think about was the pounding that 26.2 miles of uninterrupted road running would do to my body (and mind). Would I hold up? Could I actually run continuously for that many miles? I'm used to ultras where I walk uphill, run the flats, and gingerly negotiate the downhill portions of the course. River crossings require even more stealth and patience. Plus, there are always things to keep your running focused...tree branch here, rock there, roots, mud, water, animals, insects. Before you know it, 5 or 6 hours have passed and you've run 50km (31 miles). That's what I like!

Roads. Me not like. I find them boring. Monotonous. Unforgiving. Throw in warm temperatures and full sun and it was looking to be a long day for me. At the start, the temperature was 50 degrees and the sun was already shining bright. No breeze. The high for the day was predicted to be in the mid-to-upper 70s. My goal was to run just under 9:00 pace for the entire race. That would get me a finish time of about 3:55. Nothing spectacular, but still a worthy goal and a great training run for future ultras. Many friends predicted greatly varying finish times: 4:30, 4:15, 4:00, 3:45...sub-3:40 or faster. Let's see how I did.

In the starting corral (Wave C: 3:45-3:59), I lined up next to Van from Body n Sole Sports. He was running the relay and had the first 6.7 mile leg. When I told him I wanted to run "a little under 9:00 splits" he was happy. We ran together that whole first section just chatting about running and life. Kyle, another local runner, joined us and we basically took turns yo-yo-ing ahead of each other. The pacing was about right, maybe a little fast: 8:40s. When Van finished his relay leg, Kyle and I kept at that steady pace until he turned off for the half-marathon finish. We kept averaging 8:40s. After 13 miles, I was on my own. The crowd really thinned out and I wasn't around anyone I knew. I just kept running at what felt like an easy, controlled pace. Occasionally I'd see friends on the course (running or cheering), but it was pretty much me and my mind for those last 13 miles. It began to get hot around that half-marathon spot and I kept wondering when the wheels would come off. Would my stomach turn sour? When would my glycogen be depleted? Blisters? Achy knees? As these thoughts kept circulating in my head, I just kept plugging away. One foot in front of the other. Relentless forward progress. Ultramarathons had taught me that lesson...just keep moving forward.

All went well until about mile 23. I was finally getting tired. Really tired. I had no energy. I was hot. My legs felt stiff. I thought about walking. I only had 5K to go...but it seemed too far away. Welcome to the wall! I told myself to just keep churning out the miles. Keep moving. I did. It took much more effort, but I seemed to be holding pace. A little after 24 miles I was running up a hill around the Country Club. It took everything I had not to walk that section. It wasn't a big hill. It wasn't steep. Still, it beat the hell out of me. I shuffled up, finally crested that hill, and then started to go down. I gained some momentum and energy. When I saw the mile 25 marker, I knew I could finish without walking. Heck, I even picked up the pace! We ran back onto the University of Illinois campus and headed for Memorial Stadium and the finish line. Crossed the finish in a time of 3:47:35. Almost even 8:40 splits the entire way. I was happy. Hot, tired, and thirsty...but happy.

My 3:47:35 finish landed me in 327th place of 1685 finishers. The winner ran 2:20:34. The race was extremely well-organized, volunteers and race staff were friendly and helpful, and the course was flat and fast. The Illinois Marathon is worth considering. Maybe not as a "destination" marathon like the big city or international races, but it is a solid venue and a well-supported race.

A few thoughts on this road marathon experience...

Roads are MUCH faster than trails. That doesn't make them easy, just faster. I can't believe I maintained 8:40 miles for the full marathon. I don't run a single mile at 8:40 pace in a trail ultra!

If the weather was 10 degrees cooler, I think I could have run around 3:40 at the same easy effort. If I was also in slightly better shape, and pushed harder, I think I could knock off another 10 minutes. A 3:30 marathon is easily within my grasp. I need 3:25 for Boston. It's more than possible. Not easy, but possible.

I still don't like roads. I do appreciate them. And I respect them. They won't be my surface of choice for training or racing, but I can see a few more road races in my future. I'll be much happier when I get back to my local trails. Soon.

I'm recovering well. 24 hours after the race, I'm a little tired, a little sore, but things are generally OK. No pain. This is a HUGE confidence boost for me.

Training on trails makes a runner strong. The uneven terrain, the hills, the mud, the rocks and roots...all these obstacles forge a stronger and more resilient runner. You are hardened mentally and physically. Take that trail training to road races and you will succeed. You'll be faster.

Road racers are pampered. Aid stations every couple miles. Water and Gatorade. Gel packets. Port-a-potties. Marked turns with course marshals. Mile markers. Cheering spectators. No streams or rivers. No mud. No bush-whacking. Really?

I now have ultra/marathon #91 in the books. Next up is the "Run Under the Stars" 10-hour race in Paducah, KY on June 7.

Can I Run a Slow Marathon?

A friend at work wants to bet me that I can't run SLOWER than a 3:40 marathon this weekend at the Illinois Marathon. What? You want to bet that I can't run slowly? Isn't that a gimme? I can run as slow as I want. Or can I?  My stated plan is to churn out 9:00 miles until the 20 mile mark, then go as I feel--faster if good, slower if bad. I plan on breaking 4:00. Probably 3:55. That's SLOWER than 3:40!  I guess I should take this bet. Why would anyone bet me that I can't run a slow marathon?

Joe, the guy from work, thinks I'm too competitive and in too good of shape to run 9:00 miles. He thinks I'm capable of a Boston Qualifying time...or at least MUCH faster than my "break 4 hours" plan. When people pass me, he doesn't think I can hold back. Sure, I can likely run around 3:45 if I push it and have a good day. Maybe even faster. But I don't want to risk injury. I've been running really well lately. I can knock off 8-minute miles with a 60% heart rate reserve average. And I can run around 7-minute pace at 75% HRR.  Everything slower than 7:30 pace seems easy...but only on short runs. I have the endurance to run 30 miles fairly easily. I can run 10 miles fast. Unfortunately, I don't have the stamina to run 26.2 at a reasonable pace (7:45-8:15). Joe's wrong. I do have the discipline to run under control and steady. Maybe I can run a 3:40 or better this Saturday. But I won't try. Joe, still want that bet?

I appreciate the confidence my co-worker is placing in my running. Still, I guarantee I'll run slower than 3:40 this weekend.

UPDATE: Finished in 3:47. Smooth and easy. Even saw Joe twice on the course cheering me on! Thanks. Did I win our bet?!

Predict My Illinois Marathon Finish

I was pleased with my Clinton Lake: Predict My Finish blog post and replies. It got me thinking about what is possible, what is likely, and what I might need to be afraid of...or not. And I exceeded my expectations and predictions! In just over a week I have another race. Let's take a look at my first road marathon in 13 years: the Illinois Marathon on April 26th. Yes, it's been THAT long since I ran a ROAD marathon.

The fact that I haven't run a road marathon since 2001 (Chicago) says something about me. I don't like road races. I particularly don't like road marathons. Too much pounding on the streets. Trails may be difficult, but they generally don't beat you up with repetitive stress. Since the Illinois Marathon is in Champaign-Urbana, only 10 miles from home, I figured I'd give it a try. Way back around Thanksgiving, I thought this might be my Boston Qualifier attempt. That isn't going to happen. With the brutal winter weather, my training was pathetic. I've only recently gotten reasonable weekly miles and a couple of long runs. Still woefully unprepared, but I'm going to start...and finish...this marathon.

So, what might be my finish time at the Illinois Marathon?

Here are a couple of scenarios (from best to worst):

1. The weather cooperates and I run the hell out of this race! My "best effort" for this road marathon would likely be around a 3:45 finish. Not great, but OK. I would be extremely happy with this time. I give myself a 20% chance of achieving this goal. If I had another month to train, I'd think this was an "easy" goal. Not today.

2. Finish around 3:59...just breaking the 4-hour barrier. This is most likely. I think I can average 9:00 miles. I'd estimate this is about 50% likely. Sounds easy, but I'm not sure.

3. If things don't go well, I'll get discouraged and I'll probably end up with a 4:30 finish. About 20% chance of this outcome. I would really be disappointed with this kind of finish.

4. I "thoroughly" enjoy the day, chat with volunteers, including the buffalo aid station, and walk-jog the entire route. Finish with a time around 5:00. Well, maybe I sprint to the end and beat the 5-hour clock. Let's call it 4:59. About a 5% chance. This is not my plan and I think I can avoid the aid station temptations.

5. Did not finish (DNF). Fairly unlikely, but it's possible. I could push too hard and get injured. It could be a miserable day and I give up. 5% chance of this outcome.

Any thoughts from you, my loyal and dedicated readers and friends? How will this race play out? Will I knock off ultra/marathon #91?

Heart Rate Reserve

I'm really starting to get back in running shape. I'm gaining confidence. I'm getting faster. I'm running within my limits. How? Heart rate training using heart rate reserve percentages for specific workouts...including my easy runs.

Heart Rate Reserve (HRR) = Maximum HR-Resting HR
% HRR = %(Max HR-Resting HR) + Resting HR

Basically, it's the percent of reserve heart beats that you have to work with above resting HR. Slightly different than just % of maximum HR. You then have specific zones for your target goals (recovery, tempo, vO2 max, etc). For me, my max is 190, my resting is 50. So my various HRR zones are (based on Roy Benson effort-based training):

Max Recovery= 60-65% = 134-141
Jogging Fat Burning = 65-70% = 141-148
Long Endurance = 60-75% = 134-155
Stamina = 75-80% = 155-162
Tempo AT = 80-85% = 162-169
VO2 Max = 90-95% = 176-183

I recover when I'm supposed to and I work hard (but not too hard) when I need to to reach my goals. Most runners do too many middle effort runs, but never go easy enough on easy days, or hard enough on hard days. Everything ends up "not easy, not hard"--and you don't develop into a fit and efficient runner. Runners need to mix paces (efforts) with a rationale.

In addition to training efforts, you can target racing efforts:

5K = 93-97%
10K = 85-89%
Half Marathon = 80-84%
Marathon = 75-79%

Pretty convenient to have set target effort-based goals for racing and training! If it's hotter, your HR will be higher, your effort will remain the same, but you'll need to slow down to keep in the same HR zone. If it's cooler, you run faster for same HR. More stress in your life means a higher heart rate and thus slower paces. Give it a try and you may just develop into a fitter, and injury-free, runner. And your races may be under control and efficient.

Clinton Lake 30 Race Report

Last weekend I ran the Clinton Lake 30-Mile Trail Race in central Illinois. It's on a hilly 10-mile loop course. Great way to start spring racing season! I know this course (and race) very well. I started the darn thing back in 2007! This is also where I try and do my serious training. Unfortunately, this winter saw me on the treadmill and roads a LOT more than trails. I wasn't ready for a trail ultramarathon. But, you do what you can! I gave it a go...and it worked out well. Better than expected finish time of 5:42. I doubted I could break 6 hours. This has given me a lot of confidence that I can run and race fairly well if I stay patient and controlled. I ran all three loops holding back and running at a moderate pace Walked all the hills too. At the 25 mile mark, I kicked it up a notch to try and catch my running partner Matt...but he was too strong. I lost him by mile 27 and really struggled those last 3 miles to the finish line. That's OK. I beat my predicted time goals, finished uninjured, and enjoyed the day. It was fun catching up with runners I hadn't seen in months. Great family reunion.

Lessons learned at this race?

Stay positive and run under control. There is always time to push harder. Let the first 10 or 20 miles warm you up and see how the body and mind is handling the day. If you still feel great, then push the pace. I'm glad I waited until 25 miles to crank it up...it would have been a miserable day if I tried to go faster at 10 or 15 miles.

Another lesson...eat and drink as needed, but don't force the fluids or food. Take electrolyte pills on a regular schedule depending on heat/humidity. I carried a water bottle with sports drink, but only drank when I was thirsty. I would fill it at each aid station and grab a little food to go. Sometimes we worry too much about nutrition during a race. Do what seems natural--eat and drink what your body craves. If I ate a little more, I might have had the energy to carry me through those last 3 miles, but I may have had stomach issues too. It's a balance.

Even if your training is less than ideal, if you can reach the starting line healthy and injury free, you are ahead of many runners. Do what you can. With inadequate training, the pressure to perform is off so you can run smooth and steady without concern for a specific pace. You might surprise yourself and actually have a good time...both "finish time" and "fun time." I thoroughly enjoyed all 30 miles...and I ended up with a respectable 30th place out of 110 starters (97 finishers). I am happy with that performance...and looking forward to more good ultra races in the future.