Back to blogging! This was the third of the 4-part “Boston Buildup” series: Rowayton 10K on January 19; Ridgefield 15K on January 26; and this 20K was delayed twice because of fresh snow/ice. My results had been satisfactory but inconsistent: 50:10 for the 10K (8:05 min/mile); but 1:20 for the 15k (8:43 min/mile). The latter hadn’t been approached with a sufficient mindset: more of “I guess I’ll do this because I signed up for it” rather than “Let’s go! It’s time to race! Let me off the leash!” And it didn’t help to run 15k in trail shoes when it really wasn’t that icy…
Today was somewhat in between. I had tweaked my back swinging kettle bells two days earlier (need to stay focussed and respect the weight!). And I had a gig the night before so didn’t get to bed until 11:30 before getting up at 6:30, to dress, eat, and drive to arrive by 8:30 a.m. for a 9 a.m start. Still, 7 hours sleep is pretty good for a race day, back felt a little wonky but responded well to squats and other stretches.
Beautiful day, sunny and 32 degrees. Chatted with the outgoing Rob, 35ish guy who parked his jeep two cars away, who advised that I would “roast” in a thermal shirt plus long sleeve zip up shirt (he was right, so I swapped my recovery t-shirt for the outer layer). At starting line, Yellow Tank-Top Guy was joking with his friends; Gray Pony-Tailed Guy said that there were some strong runners in my age group including “Paul, that guy in the pink hat? He’s wicked fast.” And young Make-a-Wish Tanktop Guy scoffed at my wearing gloves…
New race strategy: rather than planning the milestones by speed or heart rate, I relied on my Relative Perceived Exertion (RPE, on a scale of 1 to 10): First 5 mile, feel easy (RPE 4-6), then … up the pace (to RPE 6-7) for Miles 6-10. Crank up for Miles 10-11 (RPE 7-8). Then, pull out the stops for the “last mile” (RPE 8-10)! Thank you, Coach Steve (www.triendeavors.com)!
Okay, this doesn’t sound very different from “start slow and easy and get faster in second half” but it felt very different. First, it let me ignore the watch (except to see the mileage). Second, RPE 4-6 was more specific than “take it easy,” gave me permission to really ease into it, and to stay in control based on feeling (rather than wanting…)
And third, chatting in the first few miles with friendly strangers was a lot more fun than revving up for 12.4 miles on my own. 27-year old Alex said he was training for his first marathon, having done a half marathon in 1:21 (!!). So when he took off, I took solace that I could still see him in the distance — 1/4 mile away, then 1/2 mile away, then gone, baby, gone. (He finished 7th overall.)
Kept dialing into RPE 4-6, accepting that rolling terrain made for more exertion but feeling solid and happy and satisfied with a comfortable gait. A few hills, especially at Mile 5 (just as I cranked up to RPE 6-7), and at the crest I took my 45-minute nutrition. With water stops only at Miles 3 and 10, it was good to have a water belt, but taking out the gel package broke my rhythm and I could feel my heart rate kick up. That’s okay, this happened on practice runs, just dial back to RPE 6, get it under control and into my happy place. Beautiful, sunny day, with snow on the trees, what’s not to like?
Mile 5.5 to the end of this “lollipop” course (a loop where the beginning and end are the same) feels like mostly down hill, and I’m loving it. The descents pound on my quads, which ache from riding indoors the day before, but knees are okay, and the woman in purple I had passed now passes me and is gone over the horizon…
Mile 10 and time to crank it up. Heavy guy catches up to me and i can hear his heavy foot falls and panting; I’m not going to slow down. Yellow Tank-Top is ahead, with this weird, wrestler’s running style; I’m going to catch him. Make-A-Wish Tanktop is ahead as well, and somehow I pass him (though he sticks with me, annoyingly noting “just 2 1/2 miles to go!” Shut up, can’t you see I’m running?) And up ahead, I think it’s Paul, who’s reportedly Wicked Fast, and I pass him! (Alas, later turns out that this guy was “Steve”…). There IS something left in the tank, and there’s the parking lot, cones directing me around a short turn and I’m THERE!
And I’m there 2 1/2 minutes FASTER than last year: 2:42:17 (=8:14 min/mile)! Coach Steve had predicted (based on my lackluster 15k) that I’d do 2:49! 6/12 for AG (must be the same 5 guys who’ve been ahead at the 10k and 15K), 38/73 for men, 53/121 OA. Among runners who have qualified for Boston? Works for me.
On to the Silvermines 25k next week!