An unexpected but happy ending – CIM 2010 Race Report

December 7, 2010

It would be an understatement to say I went into the race this Sunday with high expectations or an overly positive attitude. To the contrary, I was on the fence if I should even run the race. This training season had it’s problems and the last three weeks leading to the race were less than ideal. In the end the results are something I can be proud of.

CIM 2010 – The Results
2:48:30 Finishing Time
Two and a half minute PR from Portland time of 2:51:08 in 2009
Ten and a half minute improvement from time of 2:59:09 at CIM 2008

CIM 2010 – The Lead-up
This blog catalogs a lot of the details of the season, from the race preps, to my inability to stick with the little but critical things to a successful training season. The last three weeks included a 40 mile week (target of 70), a quad strain, getting married :), and getting the flu. Since both Asia and I were planning to race CIM I was going to Sacramento no matter what, but if I would start or not was going to be a late decision. My hydration plans from Wednesday through Saturday included a decent number of servings of Theraflu, I even had a half serving Sunday morning before the race. I knew Steve and Ruth would be on the course so if I felt poorly I’d just stop and hitch a ride with them. I was finally starting to feel better on Saturday afternoon and after Steve’s team meeting at 6 I decided I would go ahead and toe the line and execute to my original goal and plan when the season started … try and finish somewhere around 2:45.

CIM 2010 – The Plan
My plan for the race was in line with Steve’s recommendation for Team Rogue. It was broken up into three parts. The first half, miles 13 to 18 and 19 to the finish:

  • First Half – Run 5 seconds slower than MGP (6:23)
  • 13 to 18 – Run MGP (6:18)
  • 19 to 26.2 – Close

This plan should have put me somewhere between 2:45:05 and 2:47:00, as you know from what I ran this isn’t quite what I was able to achieve. Don’t get me wrong I’m ecstatic at my actual time but want to be honest with everybody that it wasn’t my goal. Yes I can rationalize my results and there are many very good reasons for it but my goal was to get under 2:47 for sure … so let’s say I’m happy and proud of my effort and results but have some unfinished business.

CIM 2010 – Toeing the Line
As we got to the start I had one thought going through my head, it was that both Asia and I come out of the day not getting sicker than we are. It was weird to only have that thought in my head. Guess it’s the perspective of battling a bunch of things the weeks leading up to Sunday.

CIM 2010 – The Race
CIM is a very well organized race (my CIM review from 2008 holds, actually the C- for the water stops is now a B+). At the start we were probably in the 5th or 6th row, which in hindsight was way too far behind. The start involved a lot of weaving and getting around people who … well really didn’t need to lined up with the women trying to get their trials qualifier with the 2:45 pace leader.

I was on plan for the first half. My overall time was 1:23:01 which was a 6:23 pace. Spot on and I was feeling decent. Somewhere between miles 10 and 15 the sun came out and I realized I was feeling a little drier than I’d like to. I decided to take my extra GU and thermolyte pills at this point, something I’m glad I did. Miles 13 to 18 the target was 6:18 pace, I ran this section in 31:42 which was 6:20 pace. Still not too bad given a close is just that, as hard as you can go and making up 10 seconds isn’t unreasonable. Well the close was anything but that. The last 8.2 miles took me 53:47 at an average pace of 6:34. After 19 miles my pace just kept slowing, my effort didn’t, I honestly felt like I was sprinting the last 1.2 miles but the pace after mile 25 was 6:40 🙂

I’d already passed the last spot I’d see Steve and Ruth (mile 18) so hitching a ride with them was a no-go. It was really now a question of giving up or not. At each mile I made an agreement with myself on my “evaluation” criteria”. At mile 20 I realized I had two minutes to give to still finish under 2:50 so that was it. I made an agreement with myself that my pace started going over 6:40 I’d just stop. Each mile it felt like I was about to hit that point:

Mile 20 – 6:32
Mile 21 – 6:26
Mile 22 – 6:35
Mile 23 – 6:35
Mile 24 – 6:39
Mile 25 – 6:38
Mile 26+.2 – 8:00 (6:40 pace)

All those miles felt like I was running all out. My quads were burning and I went through attempts to surge and get my body out of the funk at every mile mark. My guess is I was running the first quarter mile of most of these miles closer to my MGP and then recovering and holding on for dear life for the rest. As I crossed the finish and the clock read 2:48 I was ecstatic, it was a great PR considering three days earlier I didn’t even know if I’d be able to run the marathon.

CIM 2010 – How the Hell?
After the race I have wondered how the hell I managed to run the time I did. Each of these probably deserve their own blog posts so this is just a list for now:

  • Consistency – I’ve been training with Team Rogue for two and a half years now and the accumulation over time and the 15 twenty plus mile runs early on this season have been a deposit I was able to claim some dividends on this weekend.
  • Will – This was a big part of Steve’s talk to the Team at the pre-race meeting. You just have to will it, it’s not about feeling bad in a race, you have to have the will to achieve your goal. Once I got on the line I think I did rely on my will … did it waver the last 8 miles, yes but it didn’t break.
  • Belief – This is really a matter of believing in the training we’ve all done as a team over the season and the years, it would be crazy to put in all these hours and not believe the effort will produce results.
  • Group based Training – There is no way I could perform at this level without the group based training I get from Rogue. It’s the programs put together by Steve, it’s having people to hold you accountable, it’s having people that push you to excel. There are too many of you to list, you know who you are so thanks for helping me this Sunday.

Boston 2010 Race Recap

April 21, 2010

The race didn’t go according to plan but it’s a marathon, and it’s the Boston marathon so not going according to plan should be expected. Coming into this weekend my goal was to run somewhere in the 2:48 to 2:49 range and break 2:50. My training had been at 2:45 paces this season so this seemed reasonable given the physical and mental difficulty of the Boston marathon course. What I ended up running was 2:53:27, my second fastest marathon and a Boston PR by over 7 minutes. This is the best I could do on the day and I’m satisfied with it.

The race did reinforce the to me that to perform at my potential I need to be mentally committed to my goal early on in the season and have that in mind during my training, in the weeks leading up to the race and on race day. That is something I didn’t do this season and that more than anything else is why I think I didn’t manage to race at a level my training would have indicated me capable of. When this season started I said to myself if I’m in 2:45 flat marathon shape I’ll try to break 2:50 at Boston, otherwise I’ll try to run a sub 3 hour marathon and pace some team members.

I was training at 2:45 paces but mentally I just wasn’t hungry enough this season. Other things in life including work had to take priority in my mind over a command performance at Boston. Do I regret that, kind of but not really. Running is what I do for fun, it needs to be what helps me relax and if it becomes the source of stress in my life I don’t think I’d continue doing it. So the 2:53 marathon I ran at Boston two days ago is what I deserved based on what I put in and I’m happy with it.

The race started off well. Muz and I planned to hold our effort in check until we reached the Newton hills. Our goal was to average 6:25 to 6:30 minutes per mile for the first 16 miles. We were a little fast the first 3 miles but got things back in check. We avoided getting carried away like others when there were lots of people screaming, running according to our race plan.

By mile 6 my quads were sore, a similar feeling to the end of our race prep working when I’d already run 24 miles. I figured I’d just keep going at the 6:25 to 6:30 pace range and see if things got better by the Newton hills at mile 17. After the half way point Steve joined us on the course and ran 3 miles with us. The first one I was still on pace but soon was in the 6:35 minutes per mile range and knew I’d struggle from there on. Muz was just ahead of me, looked back and saw I’d dropped a bit and slowed up. He must have thought he was running too fast and I told him to keep going, he’s fine and that I need to adjust. Off he went, I had him in my sight through the hills and he continued to run strong after the hills and finished under 2:50

The original plan was to pick my effort up in the Newton hills to my 2:45 marathon MGP pace effort. I decided I’d try it even with the sore squads. You just never know in a marathon how your body will respond. I did fine on the first hill but my legs just stopped responding after that, I had no push-off. The original plan also called for pushing to Steady pace (6:10) after the Newton hills so once again I tried to surge. My surge effort put me at a 6:30 pace at mile 23 and after that if it wasn’t downhill where I could let my body just roll forward I couldn’t get any significant push-off. The final miles were at a 7:00 minute/mile pace and mentally some of the toughest miles I’ve ever run in a marathon.

In the 7 marathons I’ve run before this I never experienced what I did on Monday where my body just wouldn’t respond. The surges were an attempt by me to snap my mind and body out of the pain but it just wasn’t enough. As I said earlier a lot of this probably has to do more with my mental state leading up to this race and during it. My heart just wasn’t in it, I was going through the motions and didn’t have the right attitude to perform at peak.

The real dilemma for me is my training and racing moving forward. My goal is to break 2:45. I know I should take it easy and break 2:50 first but I’m being honest … my goal is to break 2:45 … end of story. The question I haven’t answered to myself though is do I really want it and am I going to mentally commit to making it happen. There are a lot of unknowns as far as the rest of my life through the end of the year so I can’t answer this yet. But it is something I’ll be spending quite a bit of time thinking about over the next month and a half before the team starts training for CIM. Talking about the team, I can’t say enough about the people in Team Rogue. I find myself motivated to run and perform well by the example many of they set. If I do commit to making a go at a command performance at CIM each of them will be a big part of the reason I would prioritize this over other things in life.

Portland Marathon 2009 Race Report

October 5, 2009

2 Hours Before The Race

The race started at 7:00am an 8 minute walk from the hotel. Damon and I were rooming together and the alarm was set for 5:00 am (the phone and the hotel clock alarm). We’d laid out our clothes and everything was ready for race day and were going to meet some of the rest of the crew at 6:15 in the lobby to head out to the bag drop and start line. Pre-race breakfast was a bottle of vitamin water and two slices of bread with Nutella. The only thing really different from other long runs was the bottle of vitamin water. That was all done around 5:40. Then at 6:00 was the first pre-race GU and two thermolyte pills. My bag for the post race bag drop had a couple of layers for my upper body, a pair of cargo pants and my recovery drink. The temperature for the race was predicted to be in the upper 40s to lower 50s so race gear consisted of:

  • Race shorts, singlet, shoes, socks, GU & thermolytes
  • Watch, a standard stop watch that laps … no Garmin on race days for me
  • Throw away arm warmers (cut off tube socks), throw away gloves, running vest to keep warm pre start and throw away sweat pants (pair I’ve had with me since my time living in the UK … 16 years!)
  • Water bottle to avoid the rush at stops early in the race

Got down to the lobby at 6:10 and met up with a number of Team Roguers. Larry and I were both trying to great 2:50 but both decided a few weeks ago that we wouldn’t run together since we have very different running styles and race plans. We all made our way out of the hotel, quick left, then down 3rd street to the start. Larry and I started jogging half way there to warm up, found our way to the bag drop and then made our way to the start.

Start Line

As we got closer to the front we could see the pace group signs, pretty close to each other, and before we knew it we were all the way in the front, ahead of the 3:00 hour pace group and with a red tape in front of us, in front of that some empty space, then another red tape and the timing mats ahead of that. As we get up to the red tape one of the volunteers says, anybody running faster than 3:00 hours should come up in front of the first red tape. Larry and I look at each other and then make our way up. It’s very strange to be so far up front in a race. The Portland marathon doesn’t seem to attract the fastest folks apparently. It’s 6:30 and we need to warm up so we leave the start area, run around a block and then back to our spot. Slowly it starts filling up and the “elites” line up in front of the second red tape. It was a very strange feeling being in the 2nd row at the start of a marathon with 8000 people.

The Gun Goes Off

This was a bit of a cluster. The Portland Marathon has a “wave” start. Note that all the tape that was dividing people is now gone. Ok, I guess that makes sense. The wheelchairs go off and then of course most people assume the countdown for everybody else … NO that would not be the case. We were far enough in front to hear that the next start was for the elites only, everybody else would go a minute later. So the gun goes off again for the elites and probably 15 to 20 other people go along for the ride since the “wave” start was so confusing. One guy next to me gets pissed off, I’m like whatever, this is the least of my worries … I’m not wasting any energy getting worked up over this. Then the gun goes off for us.

And We’re Off

The start is almost a fifth to a quarter mile up-hill, followed by a hard right turn and decent. Damon, Muz and I had walked the start two days before so I knew what to expect and I wore my Garmin at that time to know where the quarter and half mile points were to gauge my pace initially.

The First Section: Miles 1 through 8

In my race plan (read here) I broke the race up into a five sections. The first section was intended to be at “MGP” effort for a 2:49:59 marathon which on a flat course would be 6:29 minutes/mile. Even though the first mile was net downhill I planned on not going faster than flat MGP pace since it was the first mile and I’d need to warm up. Overall the section worked relatively well, as I would have expected.

Miles 1 to 8

Miles 1 to 8

The hill between mile 2 and 3 was tougher than I expected but the second mile wasn’t as difficult as the course profile from the marathon web-site (which by the way is very misleading as far as what is really going on at many points in the course) so I was net 2 seconds off. Once the downhill section ended I had trouble getting back into pace until the end of mile 8 so lost some time overall in the section. I realized this but didn’t really worry about it, I figured it’s time I could try and make up later on if things work out, no point going crazy right now.

I dropped my running vest (an Austin distance challenge finisher vest from when I ran the Motorola Marathon in 2004) after the first mile, then the gloves and arm warmers right before mile 3. Thermolytes (2 pills) with my water bottle around 1.5 miles in (this was planned and written on my pace band as were all other planned times to GU and take termolytes) and then threw away the water bottle since there wasn’t much of a crowd in front of me.

Some of the highlights of this part of the course:

  • Saw Steve’s mom before mile 2 cheering us on.
  • On the turn up mile 2 I noticed my foot was slipping on the road. It had been drizzling and the road was wet and this was an early reminder to try and stay off the painted road surfaces and on the wetter and sliprier surfaces like concrete.
  • On the down hill, mile 4 to 6 saw Steve’s mom again as well as Julia, John and Trey
  • Got a bunch of “Go Kam”‘s from people on the side since the bib had “Kam” printed on it and also a few “G0 Team Rogue”‘s because of the singlet.
  • At the water stop at mile 6 to 7 the guy infront of me came to a complete stop, I yelled “Holy $#!t” weaved around him and unfortunately knocked into one of the girls handling out water. What is going on, this guy is running 6:30 paces and is STOPPING AT A WATER STOP!!!. Wait, now as I look at that mile it was 6:36, a few seconds off. Not sure if that was the reason or not but it did distract me a little.

The Second Section: Miles 9 through 13

This was the section where I planned to bank some time for the big hill between 16 and 18. This section had some up-hill so I was hoping to be faster than flat MGP for 4 of the miles.

Miles 9 to 13

Miles 9 to 13

Coming into this section I was 16 seconds off and coming out I was 32 seconds behind. It seemed like mile mark 9 was of to me, or I was breaking down. At mile 11 I felt good since I was able to pick up my pace and not really feel like I was going to crazy. What really hit me was the next uphill climb, it was a lot tougher and longer than I expected and I lost quite a bit of time there and was almost 40 seconds behind. BTW, I wasn’t really thinking in this much detail at this point. As long as I was within a minute of where I needed to be I felt I had a chance of breaking 2:50 so this was all still good.

In this section there were a number rail track to cross. My left foot got caught first and I started feeling some discomfort in the arch on my left foot, nothing to stop me running but something was tweaked. Then my right foot got completely caught, I stumbled and my foot came out and I kept going. On this second one I was grateful for some of my trail runs that taught me to be light on my feet and keep my feet relatively loose so there wouldn’t be too much damage if my foot gave way.

The Third Section: Miles 14 to 18

This section has the big hill and the goal was to each my effort back to a flat based effort. I expected to loose some time on the up-hill.

Miles 14 to 18

Miles 14 to 18

I felt good this entire section. I was within range of a couple of folks and just ran and tried to stay comfortable. Looking back it seems the build up to the hill and the hill were harder for me than I thought they were. When I ran the hill I felt great. I think I passed 10 people on that hill. After the hill and crest on the bridge nobody managed to pass me on the race which was pretty cool. The section overall was fine, I was still around 30 seconds off which was very reasonable to try and make up if I felt good. At this point I was thinking I just need to get back into my pace for a couple of miles and then see if I can push a little earlier than I planned to make up the 30 seconds.

Fourth Section: Miles 19 to 22

In this winding section through a neighborhood the original plan was to run it at MGP of 6:29. About a mile into this section I heard lots of cheering, the lead woman was right ahead of me. I did manage to pass here. After looking at some of the stats post marathon I passed 30 people in the last half of the marathon and nobody passed me … that was kind of cool. I think Damon passed 100 people!

Miles 19 to 22

Miles 19 to 22

This section is where the wheels came off. As I sated in my race plan I started the season at the end of April hoping to get over my injury ridden training season for Boston 2009 … which I ended up not running because of tendonitis and to try and break 2:55 in Portland. After the second race prep results and talking with Steve I decided to drop my target to 2:50. This is 10 seconds a mile faster which is a lot. Both the time and running aggressively and out of my comfort zone where my goals. Well I definitely managed to get out of my comfort zone. Mile 19 was a little off, and then slowly by mile 21 I was 10 seconds off pace. These were very uncomfortable miles, my legs weren’t responding, I felt some soreness and twitching in my quads and I felt like I was pushing my effort but was running slower and slower.

I was reminded of a few things at this point:

  • Steve knows I can enter my “cocoon” of comfort. My backoff plan was 6:40 pace which is what I was running. I told myself NO, you have to try.
  • I remembered Ruth’s text from the morning “Run like the wind” and all the positive comments from everybody else in the weeks leading up to the race and tried to push.

I relaxed, seemed like my GU and thermolytes from mile 20 were kicking in and Mile 22 was 6:32 so getting better and at this point I decided that with 2.2 miles to go I would go as hard as I could.

The Race to the Finish

This is where I planned to make up some time on the nice long downhill section.

Miles 23 to 26.2

Miles 23 to 26.2

The downhill mile 23 should have been blazing fast but I lost 20 seconds on it. The road curved around to the left my left foot hurt on every foot strike at this point and the downhill as well as the turn was aggravating it. I pushed as hard as I could but that’s all I had. My final GU and termolyte (of 6 GUs in the race and 5 sets of 2 pills of thermoloytes) from mile 22 seemed to kick in for the finish as well. Managed to recover some and saw Julia and John on around 24 and after the 24 mile mark felt like I was trying to sprint as hard as I could. It’s amazing that sprinting as hard as I could ended up being 6:19 my final 1.2 miles (I didn’t split it at mile 26). Half way into mile 25 I started picking a few people off. We rounded the curve after the 40k mark and there was one person ahead of me that I hoped to catch. I caught him, passed him and keep going. I turned right and then left into downtown Portland and then heard something along these lines from the announcer … “another Austin Runner, Kamran Shah with a 7 minute PR”

The Result

I finished with an 8 minute PR of 2:51:08 over CIM last year (2:59:09) and finished 41st overall (remember this race doesn’t attract the fastest folks). This was emotionally the most satisfying race I’ve ever run, I was way out of my comfort zone and even when it looked like I was about to break apart I was able to keep going.

Oh, since they go 15 deep in age group awards I also walked away with a little hardware … which I did take a picture of but I think I left in Portland somewhere 😦


Thank you all for the support and good luck wishes leading to this race. A big thank you to Steve and Ruth for a truly great training group with Team Rogue and the Rogue community. Last but not least to all the members of Team Rogue for the early mornings of training and keeping me honest and motivated.

CIM – The good and the bad on the marathon

December 8, 2008

This is my take on the race and it’s different aspects, not all of them but the ones that stood out.

The Course: A-
Fast but not as fast as a quick look at the profile on the site suggests. There are some serious rolling hills and if you go fast ok the downhill you will pay the price with your quads. The last 6 miles are blazing fast as long as you run a smart race.

Busses: A
They came to the hotel. School busses and they were heated. Best part, when we got to the start they idled and left the heating on … and you could sit in them and stay warm till the start.

Porta Potties: A+
The start had 250 of them all lined up. Plenty for the number of runners, I’ve never seen this at any other race.

Start: A
Very wide road and start.

Water Stops: C-
Very inconsistent. The early ones had plastic cups Whig were very hard to use. At some stops it was water first an then Cytomax and at others the reverse order. At some the cytomax cups had cytomax and at others those had water. Some had 3 tables and 15 people and some had one table with 2 people. You just didn’t know what you were going to get.

Mile Markers: A+
Very tall signs you could see a quarter mile away. And there was somebody reason out your gun time, pace and projected finish time at pretty much every mile.

Pace Leaders: D-
First off, I don’t believe in relying on pave groups since the race is my race and I should know what I’m doing. We had people from under 3 to 4 and a half hours and only one or two pace groups were good. The pace groups tended to run the race based on their fitness, banking time early and then giving time up. I crossed the half at 1:29:58 and the 3 hour group was nowhere to be seen. They went across in 1:28:30 (two of my team mates were with them). Apparently the secobd or third mile was around a 6:30! This is fine for a 2:35 marathoner like the pace group leader but insanity for the people with him that are closer to their limits. We can’t handle the same pounding on our quads or the lactic acid buildup and suffer later on. At the start there were 50 or so people with the pace group, when I passed the pace group at 22 miles there were 5. And this wasn’t the only group that did that, our coaches were out in the course and this was the trend. Going out blazing fast and then slamming the breaks at the last 4 miles to get in at the groups time isn’t pacing, it’s just trying to get in at that time for you. That said, people should run their own race … however pace groups should really not have plans that 90% of people will fail with.

Road Closures: A
They had all then roads completely closed, 4 to 6 lanes!

CIM race report

December 7, 2008

This is written from my phone so pardon the typos. Woke up every hour on the hour after 1am (CA time). Got out of bed at 3:40 without any alarm and got ready with my singlet and shorts and lots of body glide. Made a slice of bread with Nutella for breakfast and scarfed that down followed by a quick TP massage session since I’ve done that before 90% of my long runs. Went down to the lobby and met Keith and Ruth at 4:30am and waited for the rest of the team. The lobby had a fire place dividing it and we headed over to the part away from the reception and basically took over it. Then Steve gave us a little talk, he reminded us of all work we’d put in and that what we needed to so was run our plan. Which was to bold it till 19 miles and then open up. It was really nice to have him, Ruth and Karen with us in Sacramento. I’ve trained before but never had my coach with me at a “destination marathon” and this was great. Steve made some modifications to our race pls a after driving the course and that’s not something that can be done from

After that if was waiting for the bus. Got on the bus with the 3:10 train and Charles, Larry and Ken. We got to the start and took our turns visiting the ports potty, I made two trips. 20 Ni utes before the start I made it to the bag drop off and then went for a 5 mile warmup. I saw the 3 hour pace group and got close to them and then saw Charles, Ken and Jim and joined them. Then off to the races.

I knew from the email from the pace group leader that they were going out fast, first half goal of 1:28:40 which makes no sense to me for people at their limit. There seemed to be 50 to 70 people with the group then. They peeled away from me at the start as did Ken and Charles. I wanted to hold back.

Mile 1 – 6:55

I was glad I didn’t push it on the downhill start.

Mile 2 – 6:40

Time to slow it down, negative splits I’d the goal. Sweet my goal is 6:52 to 6:53 average pace through 19 miles. I take my planned thermolyte pills at 2.5 miles. I carried my own small ozarka water bottle (with tap water) to avoid the rush of people and used that to wash down the pills. When I took my pill bag off my safety pin opened and I lost 3 bags or 6 pills … which were foe the rest of the race but luckily I doubled up since I had a similar issue on a training run.

Mile 3 – 6:53


Mile 4 – 6:40 and overall time of 27:10 with a target of 27:32 (SLOW DOWN)

Mile 5 – 7:05 and overall time 34:15 with target of 34:21 (better)

Mile 6 – 6:53

At this point the 3 hour pace group is nowhere in sight. I’m ahead of pace and they have to be a half a minute if not more ahead of me. This has to be the worst pacing, it might be fine for the pacers but people at their limits cannot deal with the lactic acid build up, it kills us. More on that later, remember the 70ish size of the people with the group at the start, I’ll have more on that around 22 miles. At this point there are a few people with a red Gecco of lizard trying to run a 3 hour pace pulling away from me.

Mile 7 – 6:54 (locking in based on effort)

Another GU. Have to thanks Mike for sharing the spots of the stops and his pace band strategy of marking when to fuel. At this point I loose a GU but have two more than I need with me 🙂

Mile 8 – 6:55

Thermolytes but this time I hold all the pill bags and same issue so I drop them but pick stop and pick them up. At this point Fred is with me and stuff the pill bags into my gloves. Fred and I pretty much run with each other for the next 10 miles, it was nice to ha e a familiar face there.

Mile 9 – 6:56 and overall time of 1:01:55 which is 5 seconds slower than overall goal time. No worries I’m negative splitting.

Start feelingy quads at this point buy I figure I need to give it time.

Mile 10 – 1:08:44 overall and within two sec of 3 hour pace goal! Chickens.

GU followed by a long steep hill which is followed by another. Fred and I are within 10 feet of each other for a while

Mile 11 – 1:15:39 TT (1:15:34 goal)

Mile 12 – 1:22:31 (1:22:26)

Mile 13 – 1:29:21 (1:29:18)

Mile 14 – 1:36:11 (1:36:10)

Start feeling heavy in the legs. GU

Mile 15 – 1:43:04 (1:43:03)

This is where Steve said NOT to pick it up. Thermolytes. Man it was hard to rip the baggir open with numb hands andouth 🙂

Mile 16 – 1:50:00 (1:40:55) Keep holding it back.

Jim from Team Rogue who I saw at the start passes me and says something. I’m so focused I had no idea who it was till half a mile later when I finally saw hi and wish him good luck.

Mile 17 – 1:56:46 (1:56:47) Need to keep this going till 19.

Mile 18 – 2:03:42 (2:03:39) lost a little time

Mile 19 – 2:10:41 (2:10:31)

I’m ten seconds behind flat 3 hour marathon target but this is the plan. Time to speed up a little, I find some people and start reeling them in and try and keep Jim in my sights. He is amazing to run with, he has pulled me in on so many long training runs I just need to be close to him. GU

Mile 20 – 6:51 pace

Mile 21 – P 6:40, TT 2:24:14 (G 2:14:16)

We cross the bridge (last hill) and I tear off my 3:10 pace band, scream is that all this course has got and throw it at some poor guy on the side who looks a little surprised at my actions.

Mile 22 – 6:42, 2:30:56 (2:31:07)

I see the three hour pace group, with 5 or 7 people … that is not good for such a big group. I also see the Gecco uniforms that I pass (except for one who was way ahead).

Mile 23 – 6:39, 2:37:36 (2:38:00)

I’m getting closer to the three hour pace group, within 15 feet. I’m taking water and Cytomax at every stop since I can’t work my fingers well enough to get my last GU. I pass the three hour pace group. The guy I inch up to starts to pick it up bit I just hold steady and he doesn’t have it in him.

Mile 24 – 6:39, 2:44:16 (2:44:52) I’m going to break three hours.

Mile 25 – 6:41, 2:50:57 (2:51:44)

I catch to Jim how gives me a few words of encouragement. I ease in and finish: 2:59:10

My PR before this was at my last race, Boston ’06 in 3:01:08


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