2010 Towpath Marathon Race Report

Sunday was a nice day to run the towpath marathon.  I was up around 5, ate a protein bar (my daily breakfast) plus a bowl of cereal, and drank some water.  I was on the road by 5:45 and I arrived about 90 minutes early.

I took one more bathroom break at Bostom Mills, changed my shoes, ditched the long sleeve shirt, drank a 20 oz Gatorade, and headed to the start.  Today was my first day wearing my new Team Fox shirt.  I am now wearing it in all my races, hoping to raise some funds for Parkinson's research.

Once I got there, I had to pee again.  Many guys were stepping off the road and across the train-tracks, so I joined the crowd.  Then back to the start.  I started near the front, 2nd or 3rd row.  The start is on the road (slight downhill).  The national anthem played and we were off!

My goal was to start slow but not slower then 8:00, then cut down to 7:20's and hold that pace as long as I could. My safe goal was 3:20 which is 7:38 pace so I figured I had some wiggle room.

I looked at the watch about 1/2 mile in and it showed 6:46 pace. I eased off a bit more and my first mile clicked 7:17. (The Garmin had my miles before theirs all day long by less than .01 per mile).

I held an even but choppy pace between 7:15-7:30 pretty much through the half. One slower mile when I was taking a gel but felt like I was still running easy and saving energy. But the quads started getting heavy right around 1/2. My times started fading fast and I fell apart mentally as much as physically. Kept resetting goals (3:26 PR (Columbus 1991), 3:37 Milica's time, 3:42 (Columbus 93), 3:53 first marathon (Columbus 90).

20th mile was so slow (11:50) that I walked part of 21 (13:11), then took a potty break during 22 (14:19).

Finally hooked up with some Team Fox guys, talked a little and they are from N. Olmsted and know my brother-in-law Ken! Ran 10:02 & 9:58 for 23 & 24.

I started slowing again and declared myself the 4 hour pace group, encouraging all who passed me in the last 2 miles (and there were plenty).

I took plenty (I think) of water, Heed, and Hammer Gel. Quarter to half a cup about every 2 miles for the first half of the race. Then switched to a half cup of water and HEED at most of the water stops (almost every mile) once I started slowing.  I actually stopped at a port-a-pot to pee around mile 21-22.

The course is mostly shaded. Although it did reach near 80 by the finish, at the time when I started fading, I was actually still a little chilly so I don't think it was the heat.

Bathroom breaks before the race were successful so that was not a problem.

I did splash some water or HEED on my sunglasses and they were a little blurry, I took them off, carried for about a mile, passed off to Marty Lucas around 15 miles then got them back around 24. This was about the time I was slowing down but I think it was a coincidence.

Official results aren posted. I was 3:59:21, 215th of 604 overall and 27th of 77 in my age group, men 40-44.

I did consider dropping at 17 (near the finish) and taking another shot either 10/17 at Columbus, or 10/24 at Inland Trail, but I honestly don't know what to blame my failure on, so I don't know that it would go significantly better.

Randy thinks I need to do my longer runs faster - he is probably right.

My next race is the Skeleton Run, I am trying to place in the top 5 overall in the Hermes Road Race Series.  Then the Running With Scissors double-marathon, and I will start training for the Burning River 100 next summer.

Here are my splits, per my watch.
7:17
7:23
7:28
7:15
7:21

7:14
7:34
7:28
7:26
7:31

7:29
7:48 - opening gel
7:34
7:57
8:30 ???

8:55
9:29
10:32
11:36
11:50

13:11 - walked
14:19 - potty
10:02
9:58
11:01

11:28
(10:21 pace, last .2+)

Towpath For Team Fox

My current plan is to continue logging my training on Running2Win but to post race reports here.


I've had a busy racing summer and I'll be running the Towpath Marathon on Sunday 10/10/10. I haven't run a marathon since 1994, and my PR is 3:26 in 1991 ... I'm pretty confident I'll beat that this Sunday.

I'm going to be wearing my new Team Fox shirt in support of Parkinson's research.

Kevin's Race Reports - March 2010 - Green Jewel 50k & St. Malachi 5M

March 2010
My first race of 2010 was the Green Jewel 50k.  This was my first ultramarathon that I ever finished!  I was 21st of 54 runners in 5:01:52

Here are my splits. Note that my Garmin Forerunner was set to "Auto Pause" so the clock stopped whenever I stopped at the aid station (5 aid stations) or waited at a cross-road (only once I think). So I spent 2:18 waiting. The bummer is I thought I was going to finish under 5 hours.
1 - 7:52

2 - 15:48 - 7:56
3 - 23:54 - 8:06
4 - 32:27 - 8:33
5 - 41:39 - 9:12 *hamstring hurt at 4.9 miles
6 - 50:59 - 9:20
7 - 1:00:40 - 9:41
8 - 1:10:26 - 9:47
9 - 1:19:52 - 9:26
10 - 1:29:11 - 9:19
11 - 1:38:31 - 9:21
12 - 1:47:59 - 9:28
13 - 1:57:34 - 9:35
14 - 2:06:08 - 8:34 *running with Athena from CWRU
15 - 2:15:22 - 9:14
16 - 2:24:43 - 9:21
17 - 2:34:22 - 9:39
18 - 2:44:29 - 10:06
19 - 2:55:03 - 10:35
20 - 3:04:02 - 8:59 *running with Dan Horvath - North Coast 24 hour run race director
21 - 3:13:07 - 9:05
22 - 3:23:10 - 10:03
23 - 3:33:13 - 10:03
24 - 3:44:30 - 11:17 *biggest hill climb
25 - 3:55:43 - 11:13
26 - 4:06:21 - 10:38
27 - 4:17:21 - 11:01
28 - 4:27:47 - 10:26
29 - 4:37:25 - 9:38
30 - 4:48:17 - 10:52
31 - 4:57:41 - 9:24
31.2 - 4:59:34 - 1:53 (9:35 pace)
My hamstring pinged right past the first aid station, right before 5 miles. I almost dropped out, but I was able to shorten my stride, smooth out my landing/pushing off, and make it through the next few miles. Eventually the specific pain faded (to be replaced by numerous other pains).

Seriously though I'm very pleased with my effort. It would have been nice to find more people to pace with, as my 2 fastest miles (after the first 3) were those miles when I ran with someone.

I dressed right, took off my gloves around 25 miles. I probably didn't need to use the Amphipod, I didn't get a refill until the 4th aid station, around 25 miles. I probably could have gotten enough fluid at the aid stations.

The bottoms of my feet were getting sore towards the end but other than that I had no blisters.

Very cool thing was that I passed 3 people in the last half of the race, and was only passed by 1 (Dan Horvath).

I weighed 176 when I got up this morning and 169 after the race.

One short week later, I ran the St. Malachi 5-Miler.  I was 66th of 2150 in 32:39.  I ran well, was hoping for under 33:30 so the race was a success.  No significant aches or pains.  First mile (downhill) felt easy, didn't let up much the 2nd mile.  3rd mile was uphill.  Final 2 miles is where I could have improved.

5:57 - 6:16 - 6:41 - 6:37 - 6:57

Hello? Anybody Home?

I haven't posted here in a long, long, long time.

Between Running2Win and Facebook, this blog has become somewhat obsolete.  Also I started a new website, http://loraincountyrunning.blogspot.com/ .  Lorain County running information and news.

Check out the 2010 Firelands 5k Race Results, held in New London (not quite Lorain County) on 9/4/2010

Groin Pain

Almost 2 years ago, when I was ramping up my training and had hit 30-40 miles per week for about 6 weeks, I developed a sudden groin pain that would not go away, even with rest. I eventually had hernia surgery, but even after the surgery and patient healing, nothing had changed.

My right groin had a weakened feeling, not a sharp pain, but strong enough to deter me from trying to run, as I felt any exertion would bring back the pain.

Finally after over a year, I did the Beachbody P90X extreme home fitness program. I lost weight, gained strength, and was able to start running again. I was unable to explain why, but it seemed that the P90X workouts had cuted me.

Well I recently found this post and this post on a running message board answerred by Dr. Nilesh Shah. Both posts seem to indicate that groin pain in runners may be caused by a core imbalance, or a weakness in the core area.

Since P90X certainly strengthens the core, this may explain my miracle cure!

Two-A-Day (total 9 miles)

I ran 4 miles at lunch on the treadmill at work in 30:08
8:15-7:32-7:21-7:00

I then went to circuits class for the last half.

Tonight I ran with Greg, Thomas, & Liz at the Oberlin bike path. We did the normal run which my Garmin Forerunner measures as 4.65, I then added 1.5 laps around the parking lot to make it an even 5 miles in 41:06.

There were patches of snow on the path, which of course were better than the slick icy spots. The footing was definitely dicey in several sections.

Splits were 8:28-8:01-8:15-7:43-8:40.

Max heart rate was 160, average was 142.

Thomas and I are making plans for a longer (12ish) run around 12:30 on Christmas eve.

Reindeer Run 5K - 19:29

I raced the Reindeer Run in Lakewood last weekend. This race starts and finishes at Lakewood Park, similar to the old Two For The Road course. But they have improved the course, it now goes straight out and back with just 1 block to turn (so it's not a u-turn) around at the far-away point.

I did a nice warm-up of about 1 1/2 miles. I was hoping I could get into the mid 19's, similar to my 2000 5k best of 19:27.

The weather was cold, I wore shorts, long sleeve t-shirt, another t-shirt over top, gloves, and a stocking cap. I think the temperature was about 29.

I started in about the 3rd row. Started well and stayed focused, mile split was 6:00. This was a little slower than I had hoped, but not by much.

Kept concentrating, running hard, made the turn, and was 12:20 at the 2-mile, a 6:20 second mile. Did a little math and knew I could still run mid 19's with a solid finish. Got caught by the 4th girl, raced her in over the final 1/2 mile or so.

Oddly there was a 3-mile split, right where we turn back into the park. 18:55, or a 6:35 3rd mile. Finished hard and was 19:31 crossing the line, adjusted chip time was 19:29 according to the results, but it wasn't enough to get me an age-group medal.

Meanwhile, Luke ran 22:04, a PR by almost a minute, and finished 2nd in his age.