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Long Island Marathon - RunMarathon

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East Meadow, New York
United States
Long Island Marathon
65F / 18C
Total Time = 4h 26m 56s
Overall Rank = 457/785
Age Group = m35-39
Age Group Rank = 52/68
Pre-race routine:

Had a cup of coffee and a mini bagel with peanut better at 5:40 am and then a power bar at 7:20.

We got to the race sight at about 7:15 for an 8am start. Cindy and I got split up as we entered the park so after I parked, I quickly got dressed and headed to the starting area so we could meet up. We quickly found each other and started making our way to the starting line... this is when we ran into Kev. I had no idea he'd be here... what an inspiration. We talked for a little while about planned races, IM NY and his nephew Adams saga at the now defunct IM St George.

Kev and I started at the same pace group area so we had quite some time to catch up. I was not nervous at all before this race and talking to Kev made me even more relaxed. I think if I had been a lone in the starting corral, I may have started freaking out a bit, but I was more calm than I think I ever have been before an "A" race.

I sort of knew I'd get a new PR today barring anything crazy happening, it was just a matter of by how much. I have gotten a new pr in every single race I have entered in the past 14 months (counting IMLP, my first IM), so it was just a matter of keeping the streak going.

The gun went off, Kev and I said our goodbyes and it was now time for me to focus on my plan. I wanted to pace myself for 10:00 miles throughout and 10:10 at the worst. Also, I wanted to try to stay aerobic for as long as possible at that pace which wold mean an hr of around 149 (z1 tops out at 151). Nutritionally, my plan was to have some gatorade every other mile and something to eat (half a power bar or a gu at every 4th mile... this would change.
Event warmup:

  • 4h 26m 32s
  • 26.2 miles
  • 10m 10s  min/mile

I really can't imagine a scenario where the first 17 miles or so of this marathon could have gone any better. My goal going in was to average somewhere around 10:00/mile and finish in the 4:20s. At mile 17 I was still averaging about 10/mile and my HR was staying around 155. Needless to say, I was thrilled with these numbers.

During the middle miles of the race, I was thanking God for Bobby and all of his expert advice and coaching over the past 20 weeks. It is clear, now after having finished with a new PR and feeling relatively good, that the training... all the hours of volume building and early mornings paid off in a big way. The middle miles seemed to breeze by. I'd say from miles 6 - 15 I sort of lost track that I was even running, it felt effortless.

I think I need to focus more on the last 7-8 miles of this race than anything else (not because this is the most widely read thing on the internet, but because I often use these write ups in the future as a way to prepare for upcoming races and I often find myself hoping I would have written more). When I look at my splits, I see that there is a noticeable change that takes place during mile 17, when my average heart rate went above 160 and stayed there throughout. My times didn't really reflect that change until I got into mile 18 when I went to 10:10 and continuously rose from there and never came back down. This could be due to a lot of things: 1)It started getting significantly warmer and sunnier at this point with about 5-6 miles left to go on the Wantagh Pkwy. I knew at this point the race was going to change for me and I was going to need to simply hang on throughout the last 8 miles. 2) I think the rise in the HR and the decrease in the speed can also be related to overall fatigue... I actually started getting tired all over, not just in the legs, but also my back, shoulders and neck started to feel "heavy".

At mile 20, I started walking through the aid-stations, I thought this would be best for me because I wanted to be sure that I was able to take in as much fluids as possible. This slowed me down a bit, but I thought that running through them and not getting that built in rest would end in me walking 12-13 minute miles towards the end and then I would be nowhere near my goal. I think miles 20-23 was the absolute worst for me. With three miles to go in the most boring portion of the race, I started to fall apart a bit... I know that if I weren't as well trained as I was leading to the race, I would have been done and mailed it in at this point. I was starting to overheat quite a bit and the sun started to sizzle me a bit. Fortunately though, as if a gift from God, the sun went back into so huge clouds and a cool breeze picked up a bit. At mile 22 they gave out full bottles of water, I quickly grabbed one and poured the entire thing over my head, this, in conjunction with the increased wind, acted like air conditioning and it was perfect.

I continued plodding along at this point, knowing that a sub 4:30 was definitely doable. The worst part of this race is when you have to go on the exit ramp and the overpass of the Wantagh Pkwy. For a relatively flat course, this is a huge hill. I was rejuvenated when I started passing handfuls of people at this point who were walking on the side of the road and stopping altogether. I knew I had something left in the tank and I could finish comfortably.

The last 2.2 before you enter the park are on shaded tree-lined roads. I felt pretty good through here. And to be honest, I don't truly remember a lot of it. I just sort of zoned out and kept telling myself that I am far too well conditioned to walk.

I entered the park with 1.2 remaining and felt... OK, not great, not good, but decent. I walked through the station here, grabbed another bottle and poured it in my head again. During the last mile I just kept telling myself to remember all of the hard work I put into this training plan and how it was the first time I really followed a marathon-specific plan. I was not about to let that training block go to waste. I was going to leave it all out there and I did. I ran hard for the last .2 miles and was pleased to be surrounded by many cheering spectators, which pushed me along.

I really can't explain exactly how I feel. I owe so much to Bobby for all of his help and guidance during this training. I could never have done this without him. It is starting to sink in that I just cut 15 minutes off of my marathon PR 15 freakin minutes!!! That's really insane. I'm exhausted as I write this and I really am looking forward to some time off this week and I'm looking forward to getting back to some triathlon training again.

What would you do differently?:

I've thought a lot about this and here is what I've come up with:

- I think I need to get myself in the weight room or start running hills during my training in the future. I thinkk I am rarely limited by cardiovascular fatigue, rather, my legs just get tired.

- I also think I need to really plan out pacing a bit more. I think in hindsight, putting "time in the bank" as I did in this race worked out well, but I'm not sure if that willalways be the best plan... it could blow up in my face one day.
Post race
Warm down:

Walked around, just kept moving and I ate all of the stuff they gave us at the end.

What limited your ability to perform faster:

I know I would have performed better if I were 7-8 lbs lighter yesterday, but I'm not going to beat myself up about that. Like I have said so many times before, I am finally at a point in my life where I feel healthy and I feel like I am at a weight I can maintain and be proud of myself.

Event comments:

They could start handing out GUs at the beginning, not at mile 10.

Last updated: 2011-12-29 12:00 AM
04:26:32 | 26.2 miles | 10m 10s  min/mile
Age Group: 56/68
Overall: 457/785
Performance: Good
splits: Lap Time Distance Pace/Speed AHR MHR 1 10m 00s 1.00 miles 10m /mile 161 187 2 09m 46s 1.00 miles 09m 46s /mile 144 147 3 09m 49s 1.00 miles 09m 49s /mile 147 155 4 10m 02s 1.00 miles 10m 02s /mile 148 151 5 09m 50s 1.00 miles 09m 50s /mile 151 158 6 10m 00s 1.00 miles 10m /mile 151 157 7 09m 58s 1.00 miles 09m 58s /mile 151 155 8 09m 58s 1.00 miles 09m 58s /mile 152 160 9 09m 51s 1.00 miles 09m 51s /mile 152 158 10 09m 56s 1.00 miles 09m 56s /mile 153 159 11 09m 59s 1.00 miles 09m 59s /mile 156 160 12 09m 58s 1.00 miles 09m 58s /mile 157 162 13 10m 06s 1.00 miles 10m 06s /mile 157 162 14 09m 59s 1.00 miles 09m 59s /mile 157 161 15 10m 01s 1.00 miles 10m 01s /mile 159 163 16 09m 59s 1.00 miles 09m 59s /mile 159 162 17 10m 01s 1.00 miles 10m 01s /mile 161 164 18 10m 10s 1.00 miles 10m 10s /mile 160 164 19 10m 11s 1.00 miles 10m 11s /mile 161 166 20 10m 23s 1.00 miles 10m 23s /mile 161 166 21 10m 20s 1.00 miles 10m 20s /mile 163 166 22 10m 37s 1.00 miles 10m 37s /mile 162 165 23 10m 42s 1.00 miles 10m 42s /mile 161 165 24 10m 31s 1.00 miles 10m 31s /mile 163 166 25 10m 42s 1.00 miles 10m 42s /mile 162 166 26 10m 15s 1.00 miles 10m 15s /mile 164 168 27 03m 27s 0.37 miles 09m 20s /mile 168 170
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 4

2012-05-07 2:21 PM

Miller Place, Long Island
Subject: Long Island Marathon

2012-05-08 8:42 AM
in reply to: #4195423

User image

Subject: RE: Long Island Marathon
Great RR Mike.  I was getting emotional reading it!  You shoul've known instanty it was going to be a great race when you saw Kev at the starting line.  I am very proud of you.  You were presented a Marathon-specific plan with Specific Run Workouts and with Cycling and Swimming as Recovery for the Running Workouts -- and YOU NAILED every single workout!!  Unbelievable.  You deserved the strong finish.  You deserved to be confident and finish strong.  I am so happy for you.  You earned and deserved every second of that Marathon PR.  Do not second guess anything.  You Ran a perfect Marathon!!
2012-05-09 9:06 AM
in reply to: #4195423

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Long Island, NY
Subject: RE: Long Island Marathon

Excellent job, Mike.  Once again your hard work pays off!



If anyone reading this is looking for a lesson in how to train, check out Mike's logs.  Mike's dedication and discipline is something we should all emulate.

2012-05-09 4:12 PM
in reply to: #4199421

Miller Place, Long Island
Subject: RE: Long Island Marathon
thelunchbox - 2012-05-09 10:06 AM

Excellent job, Mike.  Once again your hard work pays off!



If anyone reading this is looking for a lesson in how to train, check out Mike's logs.  Mike's dedication and discipline is something we should all emulate.

WOW!! Thanks Charlie. That means a lot.
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