Onwards and upwards

After a few days off my feet, I'm ready to hit the road/pool/trails again! Follow my training at my new blog:

http://triharddavid.blogspot.com

and thanks for reading!

David out

Day 0: Race day!

I won my age group!

http://capitalroadrace.com/results/08_CTM_FULL_AG.HTM#%204

Distance: 26.44 miles

Time: 3:18:55

Avg Pace: 7:31

Ascent: 3047 ft

Calories: 3137

Place: 18/244

First place in age group M19-24

Race report:

At 5:45 am on Sunday, the alarm went off. I must be used to early race starts because really, 5:45 didn't seem all *that* bad. Especially considering that the race was only 15 minutes away and I didn't have a bike or wetsuit to take care of! 1 powerbar and 1 banana later, I smeared on my bodyglide, took my BCAAs, and tied my shoes.112 days of training had prepared me for this- I was so ready!

The weather on Sunday was beautiful. My worries that it would still be hot in Sacramento in October were literally washed away with some uncharacteristic rain on Saturday. As a result, the weather on Sunday was pretty much perfect- I'd estimate between 60-72 degrees during the race. We arrived at the starting line at about 6:30, plenty of time for a 7:30 race. The mood in the air was excitement mixed with anticipation. Everyone was checking gels and flasks while greeting old and new friends. A "quick" trip to the bathroom and to the gear check tent and I was ready to go. My warmup was pretty brief (I was going to run a good long while, after all) but I made sure to stretch out well. Five minutes before race start, I sidled up to the 7 minute mile pace mark, looked askance at the 3:10 marathon pacer (Boston!) and prepared to go. No anxiety- I was feeling too excited and a bit relieved to make it this far!

[Mark switch to present tense for added dramatic emphasis]

Buzzer goes off and the race starts. My first few miles are consumed by avoiding elbows and worrying that I'm running too fast. My first mile clocks in at 6:30 and I'm feeling great! I'm near the front of the pack and I'm surprised to note that my shins feel absolutely fine. We're winding our way through the park at the moment, all on hard surfaces. We shift to neighborhoods, then to the waterfront. I'm at at steady 6:45 ish pace by now. I'm feeling great, matching paces with half marathon folks and hitting up all the water stops for Cytomax (which I notice is mixed much less concentrated than at the SF marathon). Miles 4-8 find me hiding behind larger runners on the straightaway as we parallel the Sac River. I slam a gel at mile 7, make some quips at the nearby runners and forge on. As we wind through neighborhoods and return to the park, I'm feeling fine and pacing with the half folks. I cross the finish/2nd lap line at about 1:27. I am, quite frankly, amazed- my SF 1/2 time was 1:25:40 and I was quite shaky then. None of that today, though- this is my day and if I'm tired, I certainly don't show it to the crowds.

The number of runners drops to a handful after I pass the finish line. It's down to sparse bunches of high school volunteers...and I'm starting to feel it. I put another gel down at mile 15, but my legs are slowing and I'm definitely losing enthusiasm at this point. I estimate that I'm at or near the top 10 runners. It's at this point that the 3:00 train (this words) blows by me. The pacer gives me some much needed advice (short steps!) as I become very aware of the passage of time. I make sure to hit every cytomax stop- some even twice. I try to think of things to pass the time- lyrics, conversations, seeing how many times I can actually hit a trash can with my cup.

It's a losing battle. My times creep up in 10 second increments, but I can still make Boston. I think. I hope. I'm starting to lose it near mile 20. At this point, my pace has risen to about 8 minutes/miles and I'm starting to hate the world. I have to dodge in between folks walking the 1/2 marathon. This does not improve my mood any. At this point, I'm starting to cramp pretty badly in my legs and my confident stride has become a shuffle. This hits home at mile 23- I try to move faster, but my left quad and right calf immediately threaten to cramp. I have no juice left and my body is on strike- it cannot physically move any faster despite haranguing from my brain. This must be THE WALL. I briefly consider walking, but stubbornly keep shuffling. I watch the 3:10 pacer blow past me about 2 miles out (oh well, maybe next year) and then a good 7-8 folks who have much more juice than me (so jealous!) Finally I reach the 1/2 mile left sign- and I actually cramp, with a muscle spasm hard enough to stop me for half a second or so. Somehow I reach the end, limp past my loving girlfriend with a grimace, and haul myself across the finish line.

3:18:55- not bad. Not bad at all- and because I didn't stop and walk, I beat the next contender in my age group by about 2 minutes. Certainly doesn't feel like the glory of finishing- it feels like burning in my muscles. It takes me a few tries to get my leg up on a stool to cut off my timing chip, then I limp to get some recovery food. Woohoo! My legs took the main beating- I really wish in retrospect that I had taken that third gel. Oh well, PR and an age group medal are mine! The toll on my body: an upset stomach, sore, sore muscles, and a bloody toenail (but my shin splints feel fine!) Small price to pay.

A few days rest are in order, I think, then back to training. Ironman someday. Someday.

Thanks to everyone for your congratulations and support!

Things I wish I had done before the race:

Stronger base -> more mileage

Softer surfaces for running -> no shin splints

Things I wish I had done during the race:

Gone out slower

Taken a third gel

Day 1: Rest

FINALLY.

This is it. No more worries about training, taper, tapirs, injuries, ideal conditions, blah blah blah now all I have to do is run 26.2 miles. SWEET.

Jim: So what’s your strategy for this race?
Pam: Well, I’m going to start fast. Then I’m going to run fast in the middle. Then I’m going to end fast.
Jim: Why won’t more people do that?
Pam: ‘Cause they’re stupid.

David out

Day 2: rest

I ate 4 bowls of pasta thanks to Olive Garden and the Never Ending Pasta Bowl. We were getting weird looks by the end.

David out

Day 3: 2 miles

Distance: 2.32 miles
Time: 16:00
Avg Pace: 6:53

2 miles out and back. And...that's all she wrote. It's complete rest time. I'm most concerned about my shin splints and the temperature, but things should be just dandy come Sunday.

David out

Day 4: 3 miles

Distance: 3
Time: 20:56
Avg Pace: 6:58


Endgame territory. Another day, another run around the chip trail where it's nice and soft. Don't want to aggravate the shins.

One more left.

David out

Day 5: 3 miles

Distance: 3.00
Time: 20:29
Avg Pace: 6:49

Chip trail today. Just git out and git 'er done.

David out

Day 6: rest

David out

Day 7: 5 miles

Testing my leg after a period of rest. No twinges, no soreness, feels fine. But I'm keeping it shorter and slower today and on softer trails.

Distance: 5.06
Time: 35:53
Avg Pace: 7:05

My race is one week out. I've got no concerns about finishing. Finishing fast- well, we'll see. It looks like it's going to be sunny on hot on Sunday...drat. Plus I'm worried that I tapered a bit too drastically. Well, if things turn out well, I'll push for a Boston qualifying time: 3:10. Otherwise, I'd be quite satisfied with <3:30 for my first run.

David out

Day 8: rest

Expect to see a lot of these rest days as I near the end.

David out

Day 9: Cross

Hey, I'm in the single digits for days left!

Swim practice today, various drills and such adding up to about 1700 m. My 50m freestyle time is around 40 s. Felt good.

Hope my shin keeps recovering. Onwards!

David out

Day 10: rest

David out

Day 11: 5 miles

Distance: 5 miles
Time: 33:03
Avg Pace: 6:36

Did campus loop today, pretty fast.
Just a few more training sessions left (which is good, because my shin splints are flaring up a bit again)

david out

Day 12: 4 miles

Did most of campus loop today. 4 miles is just enough to get me warmed up and out there, but really more of an annoyance than anything else. Guess I should run them faster, then.

12 days left! Steady on there...make it through taper.

Distance: 4.01
Time: 27:09
Avg Pace: 6:46

David out

Day 13: Cross training

Distance: 13.23
Time: 58:05
Avg Speed: 13.7

Went out on a (cold) early morning ride with Ron. (Hi Ron!) We did the Arastradero preserve via old page mill and tacked on Golden Oak. That was a good healthy climb in the morning.

David out

Day 14: 10 miles (long?)

Distance: 10.09
Time: 1:08:48
Avg Pace: 6:48

Standard long run. Down Stanford Ave, Old Page Mill, through the preserve, back on Alpine and past the Oval onto Serra. I'm happy that what once counted as a long run is now just a good workout for me. 1185 calories later...

I'm a bit off my training calendar. I'm definitely into taper, but due to my injury pre-taper, I'm a bit off. Oh well.

Did a long-ish run today. Felt great, actually- a little stiff, but otherwise pretty fast. I'm still playing it safe with some reduced mileage, but this was my first long, fast, hard surface run that was pain free. I don't even have a good idea of where to ice now that I'm done! Truly a relief. Now that I'm pain free, I can finally....taper. Oh well.

Two weeks. Two weeks! I'm so ready.

David out

Day 15: Rest

David out

Day 16: 5-6 miles

I ran campus loop (extended) today which is about 5-6 miles. My watch wasn't charged (oops!) so it was completely open loop today. Took about 40 minutes, so roughly 7 minute miles. I think.

Leg felt fine during the run. Still icing and tossing back ibuprofen, but I'm not worried.

David out

Day 17: Cross training

Distance: 28.94
Time: 1:49
Avg Speed: 15.9

A jaunt up Canada and back does the body (and spirit!) good.

David out

Day 18: 10 miles

Distance: 10.00
Time: 1:14:45
Avg Pace: 7:28

Total Ascent: 1428

My first real run in a while. Didn't feel too fast, but then again I blame soft trails, heat, and smog. Oh well.

The run itself was pretty decent. I just strung together lake extended, courthouse, and top of the world. My shin is feeling stronger; it definitely didn't impede my progress. It's been downgraded from "possible injury" to "annoyance" at this point. Feels good to get back into the swing of things.

David out

Day 19: 3 miles

Distance: 3.28
Time: 27:29
Avg Pace: 8:22

Today's workout was with Charles (hi Charles!) along the La Jolla Shores beach. You know how I was complaining about the difficulty of running on soft surfaces? Yeah, the sand is a great energy absorber. Plus I think I stepped in puddles 2-3 times.

My shins, thankfully, feel better. Especially after I upped my ibuprofen dose to 600 mg (which takes me from the realm of painkiller to anti-inflammatory) I'd say right now I'm at 85-90%. Tomorrow I'll do a medium length run on a hard surface....carefully.

David out

Day 20: 4.5 miles

Distance: 4.76
Time: 34:40
Avg Pace: 7:17

I did Delgado today. I was straining to get up those hills, but I blame socal smog.

David out

Day 21: 6.5 miles

Distance: 6.56
Time: 46:13
Avg Pace: 7:02

Lake extended today. Still on reduced running load, though feeling better. It's quite a different beast running on soft surfaces; good for the joints isn't necessarily good for the pace.

David out

Day 22: 4 miles

Home today, so good old Lake Loop.

Distance: 4.11
Time: 28:43
Pace: 6:59

You may have noticed, gentle reader, that my mileage has dropped precipitously recently. That is because being injured really is no fun at all. After my long run on Saturday I felt...relatively fine. But during my speed workout I could feel a twinge below my right knee. Eventually, it developed to the point where I would notice it when I was walking up stairs, or sometimes just walking. I'm sure it's shin splints; classic symptoms. I've been keeping an eye on it the last few days and resting/biking. Today was the first time I got out (not feeling 100%, but a lot better) and stuck to soft trails. Strangely, it felt a lot better after I got back (and no pain during the run)

More reduced mileage, but I'm on the mend. Feels strange to be training back up to taper.

David out

Day 23: Rest

David out

Day 24: Cross training

Distance: 30.14
Time: 1:49
Avg Speed: 16.6

A nice ride out canada today.

I'm worried about shin splints. My right leg is still not feeling significantly better. This is actually not too catastrophic...it's almost time to taper, anyway. And I can maintain cardio fitness with cross training. Just...crap.

David out

Day 25: rest

David out

Day 26: Cross

Distance: 15.19
Time: 56:56
Avg Speed: 16.0

A nice morning ride, even with traffic. Did the Portola Loop with Jon and Andy today

Leg feels fine today.

David out

Day 27: Track

Running in circles by myself today.

4x 200 R pace (200 recovery between each) (34-36)
2 x 400 R pace (400 recovery) (77)
1 x 1600 T pace (1 minute rest) (6:17)
2 x 400 R pace (400 recovery) (77)
4x200 R pace (200 recovery) (34-36)

The creepy thing is that I ran all of my 400's right on the dot. Flashbacks to school and 400's with Bryson Igarta, Philip Bliss, Kridner, and Jason. Ah...memories.

I sure hope I'm not getting shin splints. It's intermittent soreness beneath my kneecap. Oh well, ice it, ibuprofen, and cycling tomorrow and I should be just fine. SO CLOSE TO TAPER.

David out

Day 28: Rest

Rest (and pastries and ice cream and whiskey and burritos the size of your forearm)

A very good day.

David out!

Day 29: 20 miles (long)

Distance: 20 miles
Time: 2:34
Avg Pace: 7:42
Calories: 2390
Total Ascent: 2590 ft

Ouch. Just...ouch. That was the hardest physical thing I've ever done. So much more difficult than 18 miles. Not sure if I hit the wall, but I faced down cramps (right calf, left hamstring) and general fatigue. Need more glycogen.

Two laps around the Arastradero preserve. Highlight was a "Good job" from a passing cyclist at about mile 15.

It is now 83 degrees. Not scorching, but hotter than I'm used to. At least I took the 30 seconds in the middle to refill my water and cytomax...heat exhaustion/stroke is no laughing matter. 2 much needed gels- one at 8 miles, the other at 16. I think egels are the winner; cherry bomb is the least offensive way to get 150 calories of maltodextrin and electrolytes.

Mistakes (and rebuttals)
1. Old La Honda, The Dish, 20 miles (have to learn to run tired...)
2. Starting late in the heat (Sac might be hotter than I'm used to)

Tomorrow is recovery day.

David out

Day 30: 8 miles

Distance: 8.00
Time: 58:01
Avg Pace: 7:15
Total Ascent: 1100


Took it easy today, after OLH yesterday. Well, easy on the time, anyway. Did the back of the Dish and came back on page mill. Felt very, very tired in the legs...need more glycogen!

Tomorrow is my 20 miler. One month to go- just gotta push it until taper!


David out

Day 31: Cross

Went out riding with the Willow Garage Peloton today!

Hot, hot, hot at noon...perfect time to ride OLH, right?

Distance: 19.96 miles
Time: 1:29:53
Avg Speed: 13.3
Max Speed: 37.4
Total Ascent: 2451

Ken wasn't feeling to well, so we went up and back on OLH.

Stats for riding up:
Distance: 3.25 miles
Time: 24:42
Avg Speed: 7.9 mph
Total Ascent: 1512

I remember when it was such a hassle to get to the top. Now it's still a huge hassle, but at least it takes less time!

David out

Day 32: Track

A repeat of an old goodie:

3x800, I pace
90 seconds rest in between

200 R pace
200 recovery

Repeat this set.

My 800's were clustered between 2:38 and 2:45...pretty consistent! I got some extra rest on the last 200 and Tim was pushing in the lane next to me (hi Tim!) so I poured it on on the last 100m. Result? My first 200 was at 33-35 territory, and my last 200 was at a 29. Haven't sprinted like that since high school!

David out

Day 33: Rest

David out

Day 34: 4 miles

Vacation time!

Today I ran around Pacific Grove. Beach run! Quite pleasant; would love to do it again, A++++. The triathlon sounds like loads of fun, but I'll be long gone.

Distance: 4.01
Time: 27:28
Avg Pace: 6:51

Day 35: 5 miles

Ah, a short run!

Distance: 5.01 miles
Time: 33:09
Avg Pace: 6:37

Felt a little stiff, but otherwise fine

David out

Day 36: Rest

David out

Day 37: Long (18 miles)

Hoo boy.

Distance: 18 miles
Time: 2:04
Avg Pace: 6:53
Total ascent: 2305
Total Calories: 2126

The longest and most difficult yet. I felt awesome out to about mile 8, then pretty good past mile 12...then it was "gut it out" time. But I did 18 miles faster than race pace...that's an excellent sign! Mostly fatigue bringing me down...my legs felt pretty heavy near the end. I've started a hydration regimen- my watch beeps every mile and then I take a drink, regardless of whether I feel like it or not. Had an E-gel today, which sat pretty well (except for some gas at about oh mile 16)

2 more long runs before taper. One 18, one 20. Let's do this!

David out

Day 38: Pool

Change of plans. Last pool workout of the summer quarter!

5x100 warmup
6x50 kick
1500

A nice, nice long swim. I thoroughly enjoyed the Olympic distance part; didn't push too hard. Didn't look at my time either...35 ish?

David out

Day 39: Track

Time, not distance today.

2 minutes I pace
1 minute recovery
1 minute I pace
30 seconds recovery
30 seconds I pace
30 seconds recovery

Rinse, wash, repeat (4x)

It felt good to push in a different way (than just running long distances)

Speaking of which, tomorrow is my 18 miler before work. Half anticipation, half dread (though really, it's an incremental change)

David out

Day 40: 10 miles

Distance: 10.08
Time: 1:09
Avg Pace: 6:53
Total Ascent: 1248

No longer a long run. Out and back along the Arastradero preserve (of course!)

Why do I love this run so much? Well, hills in the middle, and a nice, long uninterrupted stretch back (the designers were kind enough to put some tunnels under 280/Serra)

Still not enthused about CytoMax Preformance. Supposedly, I can get all my carbs and nutrients in liquid form...and it's supposed to help. Not sure about the first, skeptical about the second.

David out

Day 41: Rest

Much needed.

David out

Day 42: 16 miles (long)

That was a hell of a run. I think I ran out of oomph (glycogen) at about mile 4, thanks to OLH yesterday evening. Definitely the toughest training run I've done so far, but I've got to learn to run tired.

Distance: 16.09
Time: 1:55
Avg pace: 7:08
Total Ascent: 1900 ft
Total Calories: 1905

David out

Day 43: Cross

Powered up Old La Honda this afternoon! Felt great, had a time that wasn't my fastest, but was far from my slowest.

Oh, OLH...how I've missed you.

Distance: 21.35
Time: 1:25
Avg Speed: 15
Total Ascent: 2696 ft

David out

Day 44: Rest

David out

Day 45: Long run (12 miles)

Another 12 miler- around Gunn, through the Preserve, and back. Just wasn't feeling it today. Slow and cranky about losing my spare apartment key. At least I did it faster than on Day 80 (and did more climbing!) Still not as fast as day 59, but there always are these days in training.

Distance: 12 miles
Time: 1:24:57
Avg Pace: 7:04
Total Ascent: 1612 ft

Tried out an "e-gel" today. 150 calories, no caffeine, funky flavors. Went down okay, but required lots of water chasers.

David out

Day 46: 8 miles

Felt tired today, but have to learn to run through it. No hills of note, just stringing runs together. Tomorrow is my makeup long run...really!

Hey, look at that picture! It's like a gripping hand...if you kind of squint at it. (Grabbing at the dish?) Any requests for pictures I can run on the map? I think I just invented a new Google game...

Distance: 8.14
Time: 55:23
Avg Pace: 6:48

David out

Day 47: 4 miles

Distance: 4.46
Time: 29:29
Avg Pace: 6:36

Campus loop...and then some.

David out

Day 48: 5 miles

Run went fine today. Migraine headache afterwards, though, ruined the rest of the day.

Don't know what it was. Wasn't especially bright, or hot, or ....anything. I guess it was just my time.

Distance: 5.04
Time: 33.28
Avg Pace: 6:38

David out

Day 49: Rest

Head cold. Will have to postpone my 16 miler for mid-week.

David out

Day 50: Cross

A nice jaunt out on Canada road on my bike with Ron today. (Hi Ron!)

My left calf was quite tight today, but some pedaling, stretching, and ice did it a world of good.

Distance: 28.74
Time: 1:50:30
Avg Speed: 15.6

David out

Day 51: 8 miles

Ran the back of the Dish today with some extra mileage tacked on.

Not a soul in sight on that climb. Just the misty morning, the ground squirrels... and the labored sound of my breathing.

Distance: 8.02 miles
Time: 54:52
Avg Pace: 6:50
Total Ascent: 1279 ft

David out

Day 52: Cross

I hit the pool today.

5x100 warmup
6x50 drill
3x300 (freestyle, sighting, pull)

David out

Day 53: Track

I ran too fast today.

(Goal times)

4x200 R pace (40) 32-34
200 recovery between each

2x400 R pace (1:21) 1:11 ish
400 recovery

1 x 1600 T pace (6:36) 6:15
1 minute rest

2x400 R pace(1:21) 1:11 ish
400 recovery

4x200 R pace(40) 34-36
200 recovery

I really need to get back in the pool/on a bike. For my sanity's sake!

David out

Day 54: 4 miles

Old route, new shoes. At least I pulled a massive negative splits there at the end (final mile: 6:07)

I love that all my runs are done at my old 5K race pace.

Distance: 4:16
Time: 26:31
Avg Pace: 6:22

David out

Day 55: 4 miles

Distance: 4.19 miles
Time: 27.19
Avg Pace: 6:31

Ho hum. I did campus loop for my short run today and pushed the pace.

I had another tri dream tonight. I'd better cross train again soon!

David out

Day 56: Rest

David out

Day 57: Track

for (int i = 0;i<2;i++)
{
for(int j = 0;j<3;j++)
{
run(800,'meters');
rest(45,'seconds');
}
run(200,'meters');
recover(200,'meters');
}

Output:
2:30
2:45
2:45
0:36
2:46
2:50
2:49
0:36

//Nice long warmup to a new track. Hot today, but pushed through.

David out

Day 58: Rest

Surprisingly not sore!

David out

Day 59: Long run (15 miles)

Distance: 15.00
Time: 1:44:30
Avg Pace: 6:58
Total Ascent: 2022
Total Calories 1774

I can

climb this hill-pass that runner-go faster-choke down this shotblok- go just a bit faster- finish this mile- run *just* 5 more miles (or 3 or 2 or 1)- relax my shoulders-kick it here-finish this run- keep up this pace -make it to Boston.

Whew. That was tough, but good. If I can maintain this pace, I'll be set. I ran around Gunn, down Arastradero, through the preserve, up Alpine, and on Campus back home via Lake Lag. There were some good hills! Legs felt a bit heavy going out, but had a fast pace coming back (splits are waaaaaaaaaaaaay negative). If I can keep up this pace in training, I'll be golden come race day.

I had a dream last night that I was riding a subway on my way to the SF half. (I was even excited in my dream) Guess that beats the last one where I couldn't find transition and I was lugging my bike everywhere, haha.

Rest tomorrow. Speed on Saturday. 16 mile run next week.

David out

Day 60: 7 miles

No hills. Also, late for work so no extra data until tonight

Edit: Felt a little under the weather today, so no hills. Decided to up the normal pace to my marathon pace; I'll aim for running at 7 minute miles from now on.

I ran campus loop and added on oak creek. The "trail" run was pleasant, but the traffic lights were annoying.

Distance: 7.03
Time: 48:03
Pace: 6:49

David out

Day 61: Cross

Pool workout today
4x100 crawl
2x50 kick

6 x 200 crawl

Stretching and swimming is definitely the way to go for recovery.
Hills tomorrow!

David out

Day 62: Cross

A nice sedate bicycle ride today to stretch my legs. Actual stretching will definitely be on the menu later today.

Distance: 10.4
Time: 44:13
Avg Speed: 14.1

David out

Day 63: SF Half Marathon

Bad news: That was a *hard* race near the end.
Good news: I ran the fastest race of my life.
Better news: Stanford Triathlon wins the SF Marathon team division!

Congrats to all the folks that came out today!

First, the stats:

Place Overall:	38	out of 1980
Men:	30	out of 837
M 20-29:	8	out of 172

AgeGrade:

69.14%

Place: 38

FINISH:

1:25:40

pace: 6:33

According to my GPS
Distance: 13.33
Time: 1:26:41
Avg Pace: 6:30
Total Ascent: 2250

My goal today was to start with 7:30 miles, then work up to 7:15 and perhaps even 7:00. That um...didn't work out too well. Special thanks to Carlos for pep talk, pacing, and recovery advice.

I woke up today in the Mission district and slipped out of the apartment onto a Muni bus. After a 10 minute ride, our bus driver stopped dead at the course blocking the road and kicked us out- 5 miles from the starting line. I hailed a cab with some fellow runners and we made it without incident. The starting area was...small. Perhaps I'm too used to transition areas with bikes and wetsuits as far as eye can see, but it definitely did not seem like room for 2000 people (or that there were even 2000 people, for that matter).

The first part of the course went fast. Carlos and I blasted out of the gate with a 6:12 first mile and were feeling great as we watched the 1:30 pacer recede into the distance. Highlights in the early part of the race included the folks handing out beer for those who wanted it at the first aid station. The course started flat, then hit some hills, but we pushed on through. Supposedly there was a herd of buffalo somewhere there, but I didn't see anything except the tunnel of race vision.
I kept up with him until mile 5, when a 100 ft lead became a 200 ft lead, and then a red figure up ahead that I tried to chase down. The folks running the full marathon were simultaneously a huge confidence booster and mobile obstacles, as our pace was much faster at this point.

Mile 6 or so broke out onto Haight Street. The miles flew on by as I tried to keep up the pace through the streets of the city proper. Mile 9 definitely started weighing heavily on me, and when I had "just a 5K left" I definitely could have used more energy. For me, it was light stomach issues and heavy legs. I had been alternating cytomax and water at aid stations, but I probably should have eaten more than the one shotblok I threw down.

Miles 10-13 were tough. I had to mentally maintain my legs moving as the hopes of negative splits faded. It didn't help that there were definite ups and downs in the course and that the folks around me were slowing down majorly. The ending chute was a welcome site, as I tried to kick tired muscles into high gear. Afterwards, I was pretty wobbly, with tired legs. But I got a nifty SF marathon foil blanket and plenty of recovery food and drink.

Regular readers of this blog know that my long runs have been pushed down towards 7:00 on good days, so 6:30 miles are *fast* for me. I'm proud to say that this shows how far I've come; I can now maintain my 5K race pace over 13 miles! I have surpassed my modest expectations and ran an awesome first half marathon. Thanks, Stanford Tri- best shape of my life! Plus my VDot has been upped from 52 to 54. Not a bad day's work!

Racing was fun! There's an energy about running with thousands of runners that sorely lacking in training runs. Kudos to the SFM team, the course was well staffed, well marked, and I had decent luck with the aid stations. My legs are a bit sore, but nothing out of the ordinary for hard training.

Lessons learned:
1. Don't go out too fast, but go with the flow if you feel good
2. There's no need to carry fluids on the run
3. Get in and out of the aid stations
4. Be sure to eat and drink!
5. Best prerace dinner ever (thanks Matt!) http://www.sporksf.com/home.htm

Here's a look at the triathlon folks
Full Marathon
42 Kevin Lohner 2:57:35 6:47 M 30-34/10 43 2:57:35 50:54 1:27:48
53 Mammen Jacob 2:59:45 6:52 M 40-44/5 54 3:01:21 51:06 1:28:28
663 Martin Nagel 3:47:16 8:41 M 35-39/122 766 3:53:29 1:02:26 1:48:06
181 Alison McGuigan 3:58:36 9:07 F 30-34/44 1184 4:54:07 1:10:28 2:02:09


Half marathon

23 Carlos Melo 1:23:44 6:24 M 20-29/7 28 1:23:47 10:46
30 David Li 1:25:40 6:33 M 20-29/8 38 1:25:43 10:46
10 Sarah K 1:27:46 6:42 F 20-29/2 49 1:27:48 10:51
28 Kath Boyer 1:33:53 7:10 F 20-29/7 118 1:33:55 11:59
38 Friederike H 1:37:18 7:26 F 30-39/12 172 1:37:23 12:37
259 Shawn Morel 1:46:41 8:09 M 20-29/56 361 1:46:46 12:37
392 Sryan Ranganath 1:56:54 8:56 M 20-29/82 622 2:03:11 14:11
266 Christine M 1:58:48 9:04 F 20-29/109 693 2:05:02 14:40

New goal: qualify for Boston! 63 days of training left!

David out

Day 64: Rest

Time to head up to the city!

David out

Day 65: 3 miles

Easy taper today

Distance: 3
Time: 23:07
Avg Pace: 7:43

David out

Day 66: 7 miles

Did the back of the Dish today.

2 things of note:

1. Picked up a new Stanford branded underarmor heat gear sleeveless jersey yesterday. It will be my racing jersey (for once, I want a giant STANFORD on a piece of clothing) It was a bit tight today and clingy once it got sweaty, but it seemed to do a good job in dissipating heat. Check.
2. I tried some cytomax pre-formance (liquid carbs + protein!) along with my banana today. Wasn't too impressed. My legs felt a bit heavy (perhaps because of yesterday?) ; my theory is that I didn't drink enough water with it. It's on probation; I'm gonna eat a powerbar for Sunday

Distance: 7.24
Time: 50:35
Avg Pace: 6:59 (just squeaked by 7 minutes!)

and that's my last major run before my 1/2

David out