Lincoln Marathon Report 2010

Posted: May 5, 2010 by Dave Kohrell in Crossfit, Marathons
Tags: , , , , ,

The Lincoln Marathon served as a good measuring stick for me.  Time 4.18.  Target time 3:45 to 4:15.   13 minutes faster than previous marathon (Des Moines a 4.31 in October 2009, during which a strained sartorius tendon haunted me).   It was also after six months of serious cross training (a first for me).

Here’s a report card grade.

  • B for overall,
  • A for risk taking,
  • C for strategy,
  • A for recovery and
  • A for the Lincoln Marathon Event/Course.

I planned to take a somewhat aggressive first 1/2 and see how much I could hold (generally not a good idea for overall efficient marathon).

Assessment

A 4.05 to 4.10 was likely within reach with proper race day tactics.  I’ll get a chance to test that out in the Brookings South Dakota Marathon on Saturday May 15th.  I don’t regret the aggressive front half – it felt effortless and the best I’ve felt in years.  It’s also closer to what I need for a Boston Qualifier. I was breathing easily.  No over-striding.  I think the change in running style (Pose), anaerobic burst training (CrossFit) and keeping fresh legs (running 4 times a week, not 6 or 7) has paid dividends.  I believe this a year to 18 month-long transition.  I’m 1/3rd to 1/2 way there.  There’s never an instant fix on the road to success.

It was a tale of two halves. 1.53 front half and 2.25 back half. Again, I somewhat intentionally wanted to see what my breaking point was in terms of the new training regiment.   I typically try even splits with a slower start. Result: out of 16 non-mountain marathons, fastest since 1996. 23 minutes over PR and 48 minutes over Boston. 15 minutes faster than 2009 marathons. Felt outstanding first 14 miles, groggy mile 15 to 20, good from 21 – 24 cramp in my quad at mile 24 and the finish in Nebraska’s Memorial Stadium 50 yard line was rush.

Results
time: 4:18:29
pace: 9:52
10 k: 53:40
13.1: 1:53:16
20 m: 3:07:00
last 10k: 1:11:29
gun time: 4:23:11
Mile Spits: 8.54 (1), 8.28 (2),8.47 (3), 8.45 (4), 8.42 (5), 8.18 (6), 1.43 (10k) +6.34= 8.27 (7), 8.32 (8), 8.35 (9 Hill), 8.30 (10), 8.44 (11), 9.10 (12), 8.20 (13), 1.08 (1/2 – 1.53 )+9.23 = 10.31 (14)- (pit stop after 1/2 – 1 min), 10.26 (15) , 10.38 (16), 10.56 (17- pit stop 1 min), 10.15 (18), 10.55 (19), 11.31 (20 pit stop 30 sec), 10.42 (21), 10.46 (22), 12.09 (23), 11.39 (24), 12.32 (25), 11.01 (26), 1.35 (.2 9.35 pace)

Baseline:

  • Running miles – 140 less in 2010 versus 2009 from January to February (410 versus 550)
  • Cycling / swimming miles -160 more (152 cycling and 8 swimming) in 2010 versus 2009 (160 to 0)
  • Anaerobic burst training – primarily Crossfit – 41 WOD’s and 4 P90x in 2010 versus sporadic shoulders and arms in 2009.
  • Total time – 104 hours of training in 2010.  Not tracked in 2009
  • Feeling much stronger in 2010 than 2009 Lincoln Marathon or Des Moines Marathon,
  • Weight – 180 Lincoln Marathon in May 2009, 176 Des Moines in October 2009 and 168 Lincoln 2010
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