Milwaukee Lakefront Marathon Race Report
This past weekend I returned to Milwaukee Wisconsin to re-experience the race course of my all-time Marathon Personal Best....2:42 on October 9th, 1983....
It has been 3 years since my last open Marathon; I have run 3 marathons as part of Ironman Triathlons during this period...but I wanted to take the opportunity this fall to go back to a run only focus and attempt to improve on my current best time of 3:25 (Harrisburg Marathon 2009) and see how close I could get to 3hrs.
I chose to follow the Hanson Marathon Method Training Plan. I could compose an entire other note on my thoughts about this plan but will suffice to say...it is a difficult plan...despite the well worn reputation of "having long runs that only top out at 16miles"....But you don't run fast marathons with the success of the Hansons without being well trained...and without a doubt the plan is scientifically sound and if executed properly can be a powerful program. The challenge for me was the programs heavy dependency on extended Tempo runs mid week...finding the time to fit in 10-13 of quality running on Thursday evenings was difficult....as I think it would be for many with a full workweek schedule...also a very important factor when attempting a program so heavily focused on quality over volume is making sure you are training at the proper intensity....it is very easy for many of us type A driven athletes to over estimate our training ranges...this leads to improper training effect and an over acccumulation of fatigue. For me this meant working of my last best 5k time rather than a more recent test...I wouldn't do this if I were to repeat this program again...in the end you become stronger and progress faster if you work with realistic "should"paces...not hopeful "could" paces.
The training progressed well through 12 weeks when I decided to test my fitness at the Virginia Beach Rock n' Roll half...please read my post mortem of that disaster...the biggest issue for me was not so much that I didn't run well there...but that I came out of that race and "doubled down" on my training the following week ..hitting my highest mileage and running myself into the ground...and developing a persistently painful case of Achilles Tendinitis....
I haven't been injured in years...so I was not happy...and really wasn't quite sure what to do. I decided to try andrun throught it...that didn't seem to work the first week...so I visited a local sports chiropracter...who began working on my achiles and also my hip flexiblity....I also started cutting out all of my "easy day" mileage...substituting swimming or cycling so that I could hit all my key workouts over the final 3 weeks....these included speed work on Tuesdays, Tempo runs on Thursdays, and long run on Sundays.... With this approach I hoped to make it to the start line with a foot that would allow me to run...and to have maitained most of the fitness I had gained over the first 14 weeks....this seemed to work and on the final sunday going into race week I ran a solid progressive 10miler and made the decision to go to the race...during the final week of Taper I ran only 1 day.....on Thursday the day before flying to Milwaukee.
Arrived in Milwaukee on late Friday eveing...checking into my hotel...a La Qunita coneniently only 10 min. from the race venue and next to an Applebees....which I proceeded to for a nitecap.
Saturday; slept in then to IHOP for a big pancake breakfast (ritual breakfast day before races)...then to the expo to check-in, get race gear, and then drive some of the course and orient myself....Then back to the hotel...feet up and relax....for dinner I scouted out a local bar/Italian restaurant for a really good chicken & angel hair garlic pasta...bread...nitecap...and some good laughs with the locals....to bed around 9pm....multiple alarms and wakeup calls set for 4:40 am...I need to be to the race venue around 5:30....for bus to the start.
Slept great...up on time...shower...race kit on...and off to the race venue...lots of porta potties...I never pass up an open porta potty on race morning...and then onto the buses for the 15-20min.ride to the start line...26miles away at Grafton High School....the school is open so despite a slight drizzleand 55 degrees...the prerace routine was extremely comfortable...the whole morning is very "Boston"-like.....plenty of time to relax, stretch...make some final gear decisions ( I initially was going to wear compression calf sleeves...but took them off at the last minute...preferring to stick with the adage to not try anything untested on race day)...and then its outside and walking two blocks to the start line...........I feel ok...a little heavy from the taper...and my achillesis about 85% of normal....but I ready to go...and have dispensed with alot of mental negativity....I'm just gonna run...relax and run...As a result of the Virginia Beach fiasco and the disrupted training over the last 4-6 weeks I don't think I have ever gone into a race so uncertain of my fitness and with such a lack of confidence...so I had already dispensed with my most optimitstic time/pace goals....and have reduced my goal to start run and finish without stopping..negative splitting the race.....my belief is that this plan will still yield me a BQ (3:30) as my kinda default running pace is 7:50-8:00....so lets go!
THE RACE:
At the start line...there was a 3:35 and a 3:25 pace group....I decided that I was going to run very very very easy at the start so a seeded myself by the 3:35 group...I really didn't even care what the first mile split was going to be...I wanted to spend the first 1-3-5 miles just warming up and getting a sense for how my achilles was behaving...my biggest fear, aside from going out too fast and crashing/burning, was getting deep into the race and have my achilles give out and make it impossible to finish...so I wanted to make sure these things weren't going to happen....
The gun went off and we're running...finally....Mile One was around 8:15(8:25 by on course clock)...and I just went along with the group...I ran with this group through mile 3 (passed at avg. pace of 8:12)...when my natural pace propelled me ahead of the group...but I was very careful not to be acclerating...to be running at the same effort...that effort just happened to be taking me ahead...so I did make a concious effort to move up into/slightly behind a group ahead...I stuck with this group, running easy and steady through mile 7...these miles were all at 7:57-8:02....so indeed I had picked up the pace but still running easy...at this point I fell in beside an old guy and a guy from TriWI triathlon club...these guys were moving ahead and so I went with them...feeling loose and very relaxed...my goal at this point was to "feel this good" at mile 16..even 18....I wanted to get well past halfway...so it took alot of discipline to keep holding back any inclination to proactively pick up the pace...every time I felt myslef "racing" I said whoa...and pulled in the reigns....from mile 7-12...it was just a smooth run...I had my mp3 player ear pieces in...but I never turned on the music...I also stayed out of most of the conversations that where taking place around me...I spoke briefly with the guy from TriWI whose goal was to BQ...but at mile 10 another guy pulled up besides me and started talking about triathlon..asking me about my tat...then saying something stupid about how despite how sore you get on the bike...that after running for so long...you kinda miss being on the bike and being able to coast..it was at that point i mumbled to myself " I don't coast on the bike"...and decided I needed to get away from this guy...and did make a concious effort to pull off and up to the group ahead...never to see him again....miles 7-13 continued smoothly and on plan avg. 7:55-8:00....I hit the halfway mark ...with the TriWI guy running alongside...in 1:45:46 (1:46:xxx on course clock)...at which point the TriWI guy says...."Okay the plan for BQ is 7:54's from here to the finish...and there is no Plan B"...I chuckled at this and said...sounds good...stay calm and steady on!....
I still wanted to make sure that I restrained any enthusiasm at least through miles 18-20...at 13 ...still a long way to go ...and alot could go wrong..........so...as I said...steady on.
I have to say...that miles 13-20 were pleasantly uneventful...I just ran...no particular issues, aches or pains...my achilles made me know it was there...but was not causing any problems...would there be a WALL? To avoid the all I had a nutrition plan which was PowerGel every 5k with water....and Gatorade Endurance beverage at every other water stop ....and it seemed to be working like a charm...I was hydrated...(because I had to pee)...and no cramps...Miles 13-20 were at 7:54 avg....
Around mile 20 and through mile 22...my quads started to hurt....and I feared the onset of dibilitating cramps....but I kept a very positive mind set...and kept repeating to myself that what I was feeling was mental discomfort only...nothing physical that should impact my ability to maintain the form and pace that I was running...its just discomfort....its just discomfort...don't pay attention to it...it is simply in my mind....AND IT WORKED....I was moving at an increasing pace and right through the discomfort.....miles were 7:50,7:54,7:54...
As I passed mile 22 I thought okay...lets ease through mile 23 before final push to the finish...I got this baby!...I ran mile 23 at a "slower" 8:02 ...and TriWI guy who had been running +/- 5-10 yards from me had gotten about 30-40 yards ahead....so I made it my goal over the final miles to reclaim that gap on him....I continued to move ahead stongly...passing many people...covering miles 24, 25, 26 in progressive paces of (7:49,7:47,7:38) and the final .2 at 7:22 pace, crossing the finish line to my friend Richard Dodd announcing with great exaggeration "Former Univ. of Wisconsin at La Crosse, Cross Country Standout...Joe Lombardi" in a Boston Qualifying time of 3:29:12. ....
I could complain alot about the time being much slower than what I hoped for at the start of this plan....but I'm actually very pleased with the day, the result, my performance...all of it....I enjoy the Marathon...and I am lucky enough to still compete in them...at a reasonable level...and I know...I have more to go...and that is what drives me forward...I am inspired by my friends, teamates, and even many of the strangers that I took the time to meet ...many of them first timers...fast finishers and those that take 5 or more hours ...simpy inspired....I love this sport...what it gives me and what I hope I can give back to it and others...Thanks for taking the time to read.
Comments
There is a lot to learn from you in here. I like when you say "I ran with this group through mile 3 (passed at avg. pace of 8:12)...when my natural pace propelled me ahead of the group...but I was very careful not to be acclerating...to be running at the same effort...that effort just happened to be taking me ahead". It seems you didn't rush yourself at all to your race pace, just settled in and let youself set stable at the right pace at the right point.
I'm glad to hear the Hansons plan worked out so well. Personally I've been following a hybrid of Pfitzinger and Hansons...I really like the Hansons quality workouts, esp the "strength" stuff which is very EN-ish. But for my first marathon I couldn't stomach the thought of not doing some 20-milers. In any case, that is a topic for another day that I'll look forward to discussing with you...
Congrats again on the great race and BQ time!!
Matt
I have some solid opinions about the Hanson plan; it is sound...but I think unbalanced...for most people...and I think there is a real psychological benefit to running 18-22mile in preparaton for the Marathon...you don't physcially need it...the "cumulative fatigue' effect of the Hanson program is sufficient but...it leaves a big gap...especially for first time marathoners and even first time users of the plan.
Would be a good discussion thread.
Thanks..and Good Luck in Chicago!
I really enjoyed reading your report. Loved.."I don't coast on the bike", yea gotta get away from that just to clear your head.