Posts Tagged ‘Lincoln Marathon’

The last sixteen weeks have included an intense cycle of swimming (Jan-Mar) and CrossFit (Jan-end of April).  Time spent for those two almost equals running time.  Of 92 hours working out since the glistening on a new year, 50 were spent on something other than running.  Additionally about an 1/8th of Lincoln Marathon preparation has been spent on other activities – rowing, cycling, hiking (snow shoveling and camping) and walking.

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CrossFit Games 13.5 – Fran, yet even nastier than her normal bad self!

Tomorrow is the moment of truth.  This sixteen weeks has been most similar to my 2011 Lincoln Marathon preparation.  Differences this time – more strength training (CrossFit Starting Strength and WODs for CrossFit Games Open) and less speed work on the track (Spring that was more like a Winter!).  I hope the results are similar to 2011’s 4:00:16, maybe even a shade faster!

Activity Distribution Report for coachdavek
2013 – 16 weeks – 1/1 to 5/4
 Activity Type Count Distance Time Avg HR
 Running 104 253.5 42:58:07 146
 CrossFit 74 0.2 20:39:57 113
 Lap Swimming 22 22.13 14:28:42
 Rowing 21 12.67 1:42:26
 Walking 15 14.31 4:34:30 120
 Hiking 10 7.42 3:37:28 107
 Cycling 7 16.44 2:20:37
 Indoor Cycling 6 23.99 1:54:16
 Track Running 1 4.69 43:42
 Summary 260 355.34 92:59:46 141

Some other links
2011 Lincoln Marathon Recap
CrossFit / Anaerobic Training Stuff n Skillz

Shared this in our Freaky Fast Face Group before Lincoln Marathon – 2013.  Very text’y and no pics. Image 🙂

Marathoner / 1/2 marathoners – some tips.
I probably should save this in a text file since I repost something akin to it each year.
1. Grab a cheap poncho, throw away long sleeve t-shirt and gloves. The weather looks like light rain ending by 8am, little chilly, 40’s on Sunday. Should be in 50’s for marathoners and nicer coming back out of Holmes Lake. This is actually good weather. You won’t want to keep the extra gear on – by the time you hit South Street, you all will be warm. ALSO DON’T overdress. We’ve had a longgggggggggggg extended winter/spring. Remember those runs when you overdressed and then left your pants, hats, sports bras at my door leaving me with all sorts of explaining to do!
2. Take some chaps stick – good for chafing. Put on lips (duh), nipples, under arm.
3. Walk through water stations – keep to your right and ease back in gracefully. Sheridan and 48th are packed, but there’s room. Early on adrenaline’s a kicking and you don’t want to slow down. In Lincoln the marathon doesn’t really start til you kiss 70th street good bye and ½ begins on the downhill of 20th. I’ve found it helps a ton to break in some other exercises (easy squats, a lunge, even a push up) at about every 10k. I’m too OCD to try Galloway’s method of run/walk, but there’s some solid science behind it. For anyone over 3 hours on marathon, 1:30 on a half, ensuring you get refueling will more than offset the time to get the fuel. (Joel you can therefore ignore all water stations ;-))
4. Take liquids at each stop but don’t overdo it. Hypernatremia (really means low sodium relative to amount of water) can be as much a problem as Dehydration from 3 hours on. Take the bananas/oranges when offered. GO WITH WHAT YOU Trained with. You know your body
5. Don’t worry about exact pace plans from mile 1-3. This event is quite a bit bigger. It’s actually a good idea to have your first mile the slowest (as the case in my 2011 Lincoln Marathon).
6. Marathon – a couple ibuprofen’s can help at 2 hours – don’t overdo. 2 is enough. Also if sodium is an issue for you (my case with non-existent thyroid) some pretzel sticks in a bag or salt packet sprinkled on the oranges handed out at 10th street help a ton.
7. Sunglasses, hat can help. Store your ipod until after the trail on Highway 2 or at least keep it on low. We don’t want any Freaks looking clueless and not allowing someone to pass (whether that person should pass ya is another story).
8. Marathon – On the Highway 2 trail check your instinct to pick it up to pass a lot
a. Slightly slower 1.75 miles will mean nothing over the course of expended energy for not much gain
b. Sloppy feet, if muddy, ain’t fun
c. Related, don’t weave side to side like the Harlem Shake. Why run 13.7 or 26.9? Look ahead a ¼ mile and make a straight line, keep on that sight line.
9. Have fun! Really, enjoy the day. Embrace it. Marathons and Ultras are difficult to “race”. So just enjoy it
10. Encourage others – we’re all good at that anyway, there’s a powerful psychological and spiritual release when you do. When you’re mind says give up, you still have over an hour of energy at least to go!

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