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CenturyTel WhistleStop Marathon - RunMarathon


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Ashland, Wisconsin
United States
52F / 11C
Overcast
Total Time = 4h 19m 44s
Overall Rank = 471/754
Age Group = 40-44
Age Group Rank = 53/72
Pre-race routine:

Drove up on Friday afternoon. Cindy and I stopped at Jay Cooke State Park and hiked on the bluff above the St. Louis River through the fall colors. Went to the expo to pick up my race packet with Jason and Brian. Ate at the pasta feed. Saw co-workers Dan, Nort & Satya. Woke up about every hour the night before. Ate breakfast at 5:30am. 5 Triscuits, a cup of cranberry juice and a fruit cup. Ate 3/4 of an Egg McMuffin (no Canadian Bacon, no cheese) at 7am, last 1/4 at 8am. Parked at the shuttle pick up to the race start. Talked with Mark, and also my co-workers. Ran into Jeff (leapdog) right before race start.
Event warmup:

No warmup. Went to the restroom 3 times. Had a gel 10 min before the start.
Run
  • 4h 19m 44s
  • 26.2 miles
  • 09m 55s  min/mile
Comments:

Found I had to hold myself back at the start. Tried to keep my pace slower than 8:47 min/mile. Got below this on mile 2 and 4 (8:40 & 8:35), so walked after these 2 miles. Took a gel at every 5 miles with water at the aid stations before and after the gel miles. Goal was to keep my pace between 8:47 and 10:04 for the full course. Did a great job up to mile 17. This is where I started taking longer walk breaks at the aid stations and during gel miles. There was great jockstrapping from mile 17 to 23. A guy was encouraging his girlfriend who I just happened to be running in front of. He'd cheer on all the runners as he waited for his girlfriend to run by, then drive up to the next spectator station and do it all again. Same thing happened with 2 women who were supporting their friends/family. Starting at about mile 17 they yelled '505, great smile!' They'd be at the next spectator station and yell '505, you're still smiling!' That went on for the next couple stations. Amazing how far a little support goes. Thanks to all jockstrappers everywhere. It makes a difference.

Major shufflefest started at mile 21. Never really hit the 'wall,' my body was just undertrained due to...well, undertraining (see below). :)
What would you do differently?:

Train more. Due to emphasis on tri training and a BUSY summer (kids' soccer and vacation), didn't get my 2 20-milers in. Longest run was 16 miles...heh.

Main goal of this race was to test out long-distance nutrition strategy (>3 hours) in prep for next spring's half ironman. Nutrition plan was perfect! No cramping (1st time in a marathon). No other issues, although I may switch to a ShotBlock strategy. I could not look at another gel by the end of the marathon.

Too much water. Had to take 2 pee breaks. I need to get serious about weighing in before and after long runs to calculate water loss.

And regardless of all the flack I get for eating Egg McMuffins as a pre-race meal, Egg McMuffins rock! Adjusting slightly for pre-marathon (no Canadian bacon or cheese), it's the perfect amount of calories and the right balance of carbs, protein and fat. :)
Post race
Warm down:

Ate a SnakPak vanilla pudding and drank lots of water. Picked up my marathon finisher jacket and found Jason, Nicole and the kids (my ride back to the race start).

What limited your ability to perform faster:

Poor training.

Event comments:

Great end of season race. Always pretty reasonable temps for marathoning.

Crushed rock trails started to really annoy me. Had to plan ahead as far as where to run (looking for best hard surface and avoiding sandy spots). Had to empty shoes out 3 times.

Nice flat course.




Last updated: 2007-10-15 12:00 AM
Running
04:19:44 | 26.2 miles | 09m 55s  min/mile
Age Group: 53/72
Overall: 471/754
Performance: Average
Mile: 1 - 9:02 2 - 8:40 3 - 8:54 4 - 8:35 5 - 9:12 6 - 9:01 7 - 8:53 8 - 9:01 9 - 8:49 10 - 9:08 11 - 9:26 12 - 9:36 13 - 9:36 14 - 9:17 15 - 9:39 16 - 9:54 17 - 9:45 18 - 10:15 19 - 10:30 20 - 10:18 21 - 12:02 22 - 11:34 23 - 11:48 24 - 12:07 25 - 10:22 26 - 12:54
Course: Flat. Beautiful course with beautiful fall colors. Crushed rock surface.
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4

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2008-10-13 9:33 PM

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Pro
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A farming town in MN
Subject: CenturyTel WhistleStop Marathon


2008-10-14 7:19 AM
in reply to: #1740452

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Pro
4675
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Wisconsin near the Twin Cities metro
Subject: RE: CenturyTel WhistleStop Marathon
Great way to end the season Sal !!  Good job on the nutrition.  Congrats!!  Don't eat too much ice cream during the offseason (says the worst offender of all time
2008-10-14 7:39 AM
in reply to: #1740452

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Master
2807
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, Minnesota
Subject: RE: CenturyTel WhistleStop Marathon
Good to see you Sal. I was hurting a bit after and didn't get a chance to see you finish. Thx for inspiring me to do this race. I really like the flat course.

Your attitude about taking something away from every race is something I admire.

I look forward to crossing paths on some runs this winter.
2008-10-14 8:41 AM
in reply to: #1740452

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Champion
5117
5000100
Brandon, MS
Subject: RE: CenturyTel WhistleStop Marathon
Sweet finish to the season, Sal.  Nice job!
2008-10-14 8:52 AM
in reply to: #1740750

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Pro
4541
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A farming town in MN
Subject: RE: CenturyTel WhistleStop Marathon

Birkierunner - 2008-10-14 7:19 AM Great way to end the season Sal !!  Good job on the nutrition.  Congrats!!  Don't eat too much ice cream during the offseason (says the worst offender of all time

Thanks Jim.  I'm usually o.k. with the ice cream, unless it's Moosetracks... 

2008-10-14 8:55 AM
in reply to: #1740452

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Elite
3687
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Subject: RE: CenturyTel WhistleStop Marathon
Looks like you learned a lot from this race Sal.  That is my goal at every race I do.  I may not have a great showing but I will learn something to make the next race better.  Great job btw.  I would really like to get this one on my schedule someday.


2008-10-14 9:07 AM
in reply to: #1740452

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Master
1381
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Clifton, NJ
Subject: RE: CenturyTel WhistleStop Marathon

aside from defending egg mcmuffins - i'd say this was a stellar job and report...

no seriously - great job!!!

2008-10-14 9:36 AM
in reply to: #1740452

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Master
1292
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McKinney, TX
Subject: RE: CenturyTel WhistleStop Marathon
Great job!
2008-10-14 10:27 AM
in reply to: #1740452

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Pro
4507
20002000500
Simpsonville, SC
Subject: RE: CenturyTel WhistleStop Marathon
I heart Egg McMuffins. No wonder you had to hold yourself back at the start! Great time for such little training. You are a running stud!


2008-10-14 2:51 PM
in reply to: #1740789

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Pro
4541
2000200050025
A farming town in MN
Subject: RE: CenturyTel WhistleStop Marathon

leapdog - 2008-10-14 7:39 AM Good to see you Sal. I was hurting a bit after and didn't get a chance to see you finish. Thx for inspiring me to do this race. I really like the flat course. Your attitude about taking something away from every race is something I admire. I look forward to crossing paths on some runs this winter.

You gonna do Securian? (5K/half marathon)  All the cool kids will be there...

2008-10-14 4:43 PM
in reply to: #1740452

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Extreme Veteran
555
5002525
Land of living sighs
Subject: RE: CenturyTel WhistleStop Marathon

Good RR!

How many gels did you have...and did you have just water?

You did very well - I completely understand the "not hitting the wall, just need to walk more" that you encountered. There is no way to overcome that other than to just train for it and through it.

Yes you spent too much time tri training, but you are much more of a multi dimensional person for it .

I like your idea of trying out your nutrition for your next HIM...Careful though - running demands a very different kind of nutrition than bike-running does. And the hydration is different too!

You wrote you had too much water? Did you feel like it was sloshing in there?

Depending on how much gel you've had and what else is in your gut, you might not be able to process and thus eliminate the liquid - hence the sloshing.

Eggs (and avocados!) are the best pre-race food..just give yourself some time (1.5hours) to digest them and ignore the burps!

 Well done!



2008-10-14 5:52 PM
in reply to: #1740452

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Champion
7163
500020001002525
Verona WI--Ironman Bike Country!
Subject: RE: CenturyTel WhistleStop Marathon
Nice job! Beautiful area, but the trail is often a toss up.  I did the race a couple of years ago when it snowed and the trail was a bit of a wreck. 
2008-10-14 8:06 PM
in reply to: #1740452

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Expert
1157
10001002525
Peoria, Arizona
Subject: RE: CenturyTel WhistleStop Marathon

Great job, Sal!   As always, an example for us all...

 

2008-10-14 8:48 PM
in reply to: #1740452

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Royal(PITA)
14262
50005000200020001001002525
West Chester, Ohio
Subject: RE: CenturyTel WhistleStop Marathon
Great job out there.  Nice to test out nutrition strategies on a race and still not blow up.
2008-10-14 8:59 PM
in reply to: #1740452

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Pro
4216
20002000100100
Sous Mon Diadème
Gold member
Subject: RE: CenturyTel WhistleStop Marathon

Yay Sal!!!  Thanks for the shout out to jockstrappers... it's my new line of work .

Seriously, great job out there... and you manged to do it while still balancing the other important things in your life even when that resulted in less training than you'd planned.   Congratulations.

2008-10-16 9:00 AM
in reply to: #1740452

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Master
1395
1000100100100252525
Granvile, Ohio
Subject: RE: CenturyTel WhistleStop Marathon
You inspire the crap out of me Sal.  Thanks.  Nice running!


2008-11-03 7:34 PM
in reply to: #1740452

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Master
1741
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Chapel Hill, NC
Subject: RE: CenturyTel WhistleStop Marathon
Just noticed you did a race last month (I was looking at your goals). Great pace, esp considering you didn't get in those 20 milers. I also love Egg McMuffins (and I always take the bacon off cuz I don't like the canadian kind). Never tried it for a prerace meal.

I also am always sick of gu by the end of a long race (HIM). Still, I can keep eating it tho, even if it tastes bad, and it always agrees with my stomach!

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