Moving beyond NYC

So it's been a bit more than a month since I ran the NYC Marathon. I've had time to reflect, regroup and repair...now it's time to refocus and begin the next phase of my running career.

My NYC result was both disappointing and satisfying....I was no where near my goal time, but given my hamstring issues over the months leading up to the race and the difficulties encountered during the race, I was happy to have finished.

In hindsight, I made to key mistakes - one before the race and one during. The combination of both resulted in disaster.

First, my buddy Glen and I must have walked about 15k sightseeing throughout NYC the day before the race. Second, I got caught up in the energy of the crowd and went out too fast the first half of the race, especially the first 15k or so. As a result my quads and calves started crapping at about the 25k mark. From there to the finish it was no fun.

So lesson learned....I won't do that again!

My plan over the next few months is to address the issues that led to my hamstring problems through strength training and to increase my speed over the 5 and 10k distances. Meaning I won't likely run a marathon in 2012, but plan to run a number of shorter-distanced races and focus on speed work.

I may even try a duathlon or two, as I've taken to cycling and I feel that activity will help improve my leg strength, take some stress off my body normally created by running and contribute to an overall improvement in my running results.

Stay tuned!

It's official!

I received my latest credit card statement in the mail today and it showed that a payment had been processed for entry into the NYC Marathon...I'm officially in the field...oh yeah!! :)

Not that I was worried really, but you never know what can happen with the verification process. It's just good to know that everything is set. Now all I have to do is wait...and train of course!

Speaking of which, Ian has a very robust schedule for me this week, starting with a 5k today. Usually he gives me a rest day after my Sunday long run, but not this week.

Tomorrow I'll run 9k, then do a 6k track session on Wednesday, followed by 6k on Thursday, 8k Friday and  17k Saturday. Ian had scheduled a rest day for Saturday, but I'm playing poker Saturday night and will be in no condition to run my long run Sunday, so I'll move it up a day.

It's all worth it, especially knowing I'll be running in New York City the first weekend in November. :)

Ah Sunday morning

I have to admit not training for a marathon has its benefits, most notably not having to get up early and rush out the door on a Sunday morning to get in a 30k run. I love sleeping in and enjoying a cup of hot tea while I check emails, update my blog and check out TSN for the latest scores and highlights.

Now don't get me wrong, I love running, I love training for marathons and I love races. However, sometimes it's important to dial things back a bit and focus on alternative distances.

At the moment I'm training for a 5k race next Sunday here in Ottawa, so the distances I'm running are shorter and the weekly totals are much lower than I was logging leading up to the half marathon last month. The change of pace (pardon the pun) is nice.

And soon enough it will be back to longer runs and higher weekly mileage as I gear up for two half marathons in May and ultimately the NYC Marathon in November. In the meantime I'll enjoy my Sunday mornings and all the perks that go along with training for shorter-distanced races.

Have a great Sunday!

 

Planning for the next challenge

This week I've felt a bit lost. After 10 weeks of some intense training and focusing on a specific goal, the last five days have been a bit strange. No speed work, no tempo runs, no real focus.

I suppose I should be thankful and appreciate the down-time that will allow my body a chance to recover and rest. I know it's important after a race to take time to recuperate before jumping back into training for another race, but  it's difficult not having something to train for....to just run.

I'm eager to get back at it and set my sights on a new race goal.

With the NYC Marathon about 10 months away, I won't start training for that race until August. Between now and then I've I developed a race schedule of approximately 10 races that includes a mix of 5k, 10k and half marathons intended to increase my speed and help get me ready for a new marathon PR in NYC.

I met with my coach Ian yesterday to review the race schedule and discuss goals for each. He agreed with the race distances I had chosen and the timing of each. He intends to set goals on a race by race basis and based on my conditioning level at that time.

For example, my next race is a 5k here in Ottawa February 20th. Next Wednesday at the track session Ian has scheduled for me, he'll set interval paces based on a 19:55 race goal time. Then based on how I execute those intervals, he'll decide what my goal time should be and develop a training plan accordingly.

I'm looking forward to the challenge of training and setting new PRs. And I couldn't help asking what Ian thought my goal time should be for NYC. A sub 3 hour and 10 minute marathon was his response. Why did I ask?

Have a great weekend!

What's next?

Today I registered on-line for New York City. Now I have to wait about 2 weeks for race organizers to verify my qualifying time before I'm officially accepted and guaranteed a spot on the starting line.

It still really hasn't sunk in that I'm going to New York in November to run the marathon. It's surreal in a way, kind of like making a hole-in-one...you're happy and excited, but it's over before you know it, so you don't really get a chance to fully enjoy the accomplishment.

My buddies Glen and David (see "Paying it Forward" for some background on them) are going to join me on the trip. Glen might also be running if he can secure a lottery spot. David says he's coming along to provide moral support, but I think he's coming more to enjoy the Big Apple and drink beer!

We were able to find a two-bedroom apartment for rent in the Upper West Side of Manhattan and close to the finish line at a very reasonable rate. In addition to its proximity to the finish line, it will provide each of us with our own beds, a full kitchen and plenty of room to relax.

And while there are a few details yet to iron out, like if we'll drive or fly, things are just about set. I can't wait. It promises to be a great experience and I plan to enjoy running through all 5 Burroughs of the city and feeding off what I've heard are amazing crowds from start to finish.

Is it November yet?

Paying it forward

I've been running seriously – i.e. training for and competing in races - for almost 4 years. In that time I’ve lost about 25 pounds and feel I’m in the best physical condition of my adult life.

Over that time I’ve shared my running experiences with non-running friends, explaining how in addition to contributing to my overall improved fitness level, running is enjoyable, rewarding and addictive. Most of them usually just laugh, not buying the enjoyment part, and/or say they could never run a marathon.  

However, recently two friends have expressed interest in running. I’ve agreed to help them develop training plans based on my running knowledge and expertise, as limited as it might be.

Glen was the first to jump into running after hearing about my Boston Marathon experience and how I planned to qualify for and run the New York City Marathon next. So, Glen proceeded to enter the NYC via the lottery process…ambitious to say the least…crazy is likely more accurate! 

Tackling a marathon without first running a few other races at 5k and 10k distances and building to a half marathon might be a recipe for disaster. 

So I have Glen training for the Forest City Half Marathon May 1^st in London, Ontario and we’ll try to fit in a shorter distance race sometime in late February or mid-March. And if by some miracle he gets a lottery spot in NYC, we'll develop a plan and race schedule from there.  

You can check out his progress at http://runjoggyrun.blogspot.com/.

Now Glen was in good physical condition before beginning a running regime, playing soccer on a regular basis, eating healthy and he has youth on his side, he’s only 36. In addition, he’s built like a runner - about 5 feet, 10 inches tall and lean. I’m confident with some consistent training and barring any injuries, he’ll be able to turn in a 1:40 or under time in May.

Now my other friend, Dave, is a different story!

I’d describe him as the polar opposite of Glen. He’s 50, out of shape, loves his beer and would rather watch most sports on TV in a pub than participate. However, he has played many sports in the past, is athletic and I feel has potential.

He's not planning to run a marathon, but I believe he’s motivated to get himself back in shape and sees running as a way to do that. My master plan is to build him up to running a 5k race in the spring or early summer and then a half marathon in the fall. 

And while I think he may be a bit overwhelmed by the thought of running 21.1 kilometres now, if he commits to the process I know he can do it....now I just have to get him to buy in! 

   

  

Why NYC?

I haven't really explained why I'm trying to qualify for the New York City Marathon.

In some ways I'm not really sure why either.

My last marathon was Boston in April. It was an amazing experience - the city, the history of the race, the challenging route and the crowds! However, I arrived in Boston less than 100%. I had injured my left hamstring in the Around the Bay Race (a 30k race in Hamilton, Ontario) just 3 weeks before race-day in Beantown.

Add to that being really sick for a few weeks in December and early January and the result is some very negative impacts to my training schedule.

I had easily qualified for Boston in November at the Road 2 Hope Marathon in Hamilton, besting the required time for my age group by almost 6 minutes, finishing in 3:24:45. I felt strong throughout that race and could have finished closer to 3 hours and 20 minutes, but decided to cruise in the last 7k to avoid any injuries that might prevent finishing.

My goal had been to qualify for Boston. There would be other opportunities to focus on speed and faster finish times.

So given my qualifying result in November, I thought with a good winter of training I'd be able to turn in a good time in Boston. That is until a few months later, back in the same city where I qualified for Boston (how ironic), I hurt my hamstring.

As I mentioned, the overall experience of the Boston Marathon exceeded my expectations, my performance however, did not. I struggled at times during the race, not just the usual stuff one experiences at various points of a marathon, but really struggled to the point I almost packed it in at about the 30k mark.

When I finally crossed the finish line in a very disappointing 3:46:34 I told myself, "never again!"

However, once I had a chance to recover, reflect and get over the disappointment, I realized I couldn't end my marathon career on that note! Then I read Liz Robbins' book "A Race Like No Other" which chronicled the 2007 New York City Marathon. Her descriptions of the crowds, the race route and the runners were truly inspirational.

I knew running NYC was a must. And I wanted to qualify for the race based on time, not through the lottery or running for a charity. However, a 3:10 or faster marathon time, required for qualifying in my age group, was not within immediate reach for me. So I chose another option available - use a half marathon time to qualify. it would require a 1:30 or faster time, something I thought I could accomplish. After all I had run a PR half time of 1:38....shaving 8 minutes off over a 6 month time period would be a breeze!

Yeah right! The best I could do was 1:34. So I decided to hire my friend Ian to coach me. He's a former professional tri-athlete, has run many marathons (including NYC) and has coached tri-athletes and runners for nearly 20 years.

So here I am, training for a half marathon in mid-January and setting my sights on NYC for November 2011.

After that who knows, but I hear they have a some good marathons in Chicago, Berlin and London....like golfers, we runners always come back for more!