Post Hunter Valley Marathon Recovery Week #2

Sunday.
Off

Saturday.
12 on mill, low and slow. Walked 1 more. Need to drop 5lbs ASAP

Friday
Off-legs really tight.

Thursday.
4 on mill early a.m., walked 1 more. 5 during lunch with bump in speed and incline. Walked / jogged another 3 at night.

Wednesday.
Off

Tuesday.
Off-Traveling

Monday
Off-Traveling

Post Hunter Valley Marathon Recover Week #1

Sunday.
Off-Packeting

Saturday.
3 miles of hilly but easy jogging around neighborhood with girls. Felt good to get out.

Friday
Off-Raining. Most consecutive rain Sydney has had in 130 years.

Thursday.
Off-Raining

Wednesday.
Off-Raining

Tuesday.
Off-Raining

Monday
Off-Traveling back

Official results

3:30:30. 20th out of 131 finishers, 8th in division

Marathon #17-Hunter Valley, Pokolbin Australia

Marathon #17

Hunter Valley, Pokolbin Australia (wine country)

July 17^th, 2011

When the title contains "Valley", it's going to be hilly.  The race website read, "60% flat, 25% rolling hills, and 15% hilly."  To run well, I would have to be light.  Three months out I was in summer condition, which meant not much training and a good 10 pounds overweight.  All that changed after receiving a text message in late April.

                Mike, a top runner in the city, learned I lived about a mile from him.  He sent a text message, "Going to do six miles at 5:30 tomorrow; want to meet me at the corner store?"  I texted back, "5:30 a.m. ?!"  When he confirmed yes, I sent, "No sorry, busy work schedule," which was true.  A minute later I thought, "When a better runner asks you to train, best get your butt out of bed."

                We did a hard six miler.  Not because Mike pushed it, but because of the typical South Texas summer weather.  At 5:30 am, it's already 80 degrees with 90% humidity.   After a moderate six miles, you're three-quarters dehydrated and covered in a mesh of morning bugs as they stick to your sweat-drenched body like fly-paper.

                After three weeks, Mike said one morning, "We should assemble a South-Side group of quality runners to push each other to a sub 3:00."  We both have the goal of finishing a marathon in under three hours (statistically only 2% make it).  My PR is 3:10; Mike has three sub 3:10s.  He recruited three other quality runners (tri-athletes) Jeff, Jamie, and Robert, all potential sub 3:00.

                We met five days a week in the early morning, and four days a week I would be left behind within 15 minutes.  They're all a nick-faster than I, especially given my weakness in warm-weather runs.  Being the "wussy" of the group is the best motivation.   I suddenly gained a granite willpower to abstain from junk food.  Within two months, I dropped my ten extra pounds and was running well.  However, there was one substantial negative-side effect to the 5:30 a.m. training.

                A marathoner's core training is the "long-run."  My typical 12-week cycle includes three 20 milers, and another dozen-and-a half runs between 15-18.  Even for a summer marathon, I still get in at least two 20 milers.   It's impossible to run these distances well in the summer heat so I hit the treadmill in the late evening (10:00 p.m. to midnight / 1:00 a.m.).  After the 5:30 a.m. training, I just couldn't endure a three-hour midnight run.    But every night I would do a 5-8 miler on the mill (daily doubles).

By race week, the longest run I did the entire three-month cycle was one 12 miler; that's it, nothing else farther than single digits.  In spite of the heterodoxy in training, I felt I was in reasonable condition, and content with my weight.  As always, the only remaining factor was the weather.  Fortunately, our brutal summer was mid-winter "down-under" in Oz.

Race morning the weather was good; it wasn't cold, but cool (51 degrees).  I wore a tank-top, beanie, but no gloves.  The biggest factor was the current and forecasted "cloudiness."  Two-thousand runners assembled in the staging area, but only 150 were registered for the Full; the rest were half-marathons / 10k.  Two minutes to gun, I chatted with some local runners. "Right mate, I ran the Sydney marathon in May," I overheard one say.  I replied, "I've run some sections of that course; man it's hilly."  He chuckled, "Yeah, fair dinkum; but it's not near as hilly as this run." 

The starter came forward, "Yeah, right now; this is not a sprinters course; go out even first 10k, and try to enjoy the course."  With that, I knew my general-standing goal of sub 3:10 was out.  I focused on my ancillary goal, trying to place in my division.  That would require a top 10 to 12 place finish.  I lined up at the start accordingly; the gun fired and we were off.

The start weaved through the botanical gardens.  About a half mile in I could literally count 11 runners in front of me; I was running comfortably but could feel the elevation changes.  Then two runners passed by, then another two, and then three.  Over the next half-mile about a dozen runners seemed to pass.  As we finished mile one the positions started to hold.  After some moderate climbs from mile 1 to 3 passing through the vineyards, I saw it.

At mile 3 there was an intimidating 80-90 foot climb with a challenging grade (see pic).  Halfway up I thought about stopping my watch as I wasn't going to need it the rest of the day.   I reached the top, then up and down a few more hills till mile 5, and then down a steep decline;  the downhill was the type runners dread more than uphills; you have to lean back and plant/brake each stride hard to prevent yourself from flipping over forward.

   Reaching the bottom we turned left and headed out of  town along a well-paved country road lined with trees.  No houses, no buildings, no cars;  just cattle populated fields in the foreground and large forest covered hill ranges along the horizons.  I love it!!  You can just zone-out and sync to the rhythm of your stride.  Though relatively-flat, the road elevation rose and fell 10-15 feet over one-third to half-mile stretches.

Slightly warmer, I tossed my beanie and settled into a stride.  At mile six I found myself with the female leader side-by-side and alone.   She was covered in large tattoos and spoke with an indecipherable accent.  I turned toward her, "You're looking good."  She replied, "Farkin nock gloosh nic farfallea mokin mokin mokin poopie," then snorted twice and burped once.  Sadly, I think she was speaking English.  To be courteous, I lightly laughed, nodded, and said, "Yeah, I know, you're right," then accelerated ahead as fast as I could five paces.

She was very atypical.  Top runners usually have a long efficient stride that looks effortless.  She ran with a  moderate but powerful stride.  It looked laborious;  I initially assumed she'd fall away by mile 8.  However, I discovered she had the perfect stride type for hill running, which she aptly proved.  At beginning of  each incline she would accelerate head of me and gain 3-5 strides; then on the backside declines my longer strides would push me past her by 3-5 strides.

About a mile from the turn-around, I began counting runners headed back the opposite direction toward town.  When I made the turn at mile 9.5, I was in 20^th position.  At mile 10 "Agnieszka Flak" and I were still trading position up and down each incline.  When I slowed to walk three strides at the mile 11 water table, she ran through.  I never caught her again and she went on to win the female division, finishing exactly one position place in front of me.

Back in town, I weaved through the botanical garden to finish the first lap and begin the loop again.  I resolved not to even look at my watch until finished, but by habit I looked when running over the timing mates to start the second lap, 1:43:01;  I altered my goal to run a sub 3:30, which wouldn't be easy having to do the hills again, and feeling some sun rays peek through the sky.

I tossed my shirt, and made my way back to the big hill (mile 16 this time).  To focus, I concentrated on counting the rhythm of  my stride, "1,2,3…10;  2,2,3,4…10;  4,2,3,4…10."  At 272, I reached the top.  Surviving the large drop at mile 18 (mile 5 first lap), I headed back out of town feeling great.  With the cloudiness back, and the major hills over, I could focus on the challenge of gaining on the field.  Returning to the outbound turnaround at mile 21, I started to count returning runners again.  This wouldn't tell me my overall position since some were already by me, but it would give me a gauge of who I might be able to catch. Over the next half mile to the turn-around, I counted 12 runners; which meant there were a dozen runners within a mile of me. 

This is unusual for a small marathon; typically the top 20 runners are spread far apart over 5-6 miles.  Feeling good, I believed I could catch 4-6.  Unfortunately, there were a half dozen runners behind me thinking the same thing.   I increased my stride and passed three runners between mile 21-25; and three runners passed me between miles 21-25.

With a mile to go, I could see I was barely off a 3:30 finish.  I went into a full stride and headed into the final weave of the botanical garden,  which by now was inundated with 10k runners who started at 9:30.  As usual, they were concatenated three wide fully blocking the narrow paths.  Rather than slow me down, it pushed me faster.  It's a real ego boost to call out to the 10k-ers, "Morning, marathoner coming up on your right."  "Morning, running between you to finish the marathon."  Most casually tilt to the side; some jump  over and encourage, "Yeah,  awesome."  And a few mumble,  "Those guys are way too serious."

Half a mile out I went into a full sprint but just couldn't hold the momentum through the 90-120 degree garden turns.

I crossed the finish in 3:30:30 placing overall 20^th out of 131 finishers; 8^th in my division.

One of the more fun courses I've done; too difficult to do a serious PR, difficult enough to be a challenge.  However ,this was mainly due to the weather;  wouldn't do it again, would hate to try on a sunny day.

On the plus side,  best summer shape I've been in a while.  If Mike and the 5:30 group can keep shaming me, perhaps I'll be ready for a solid PR once I resume my long-runs in the fall season.

(Large hill at 3 and 16.  This picture was taken about halfway up the first time; the ponds in the lower right at the base of the hill give a perspective on the elevation and grade.  That's Agnieszka Flak behind me, the overall female winner; a minute ahead of me at the finish).

Hunter Valley Quick Results

3:30:29. Overall, 20th out of 111 finishers. 9th in Division.

By far hillest course I've run. Two loops with mega hill at 3 and again at 16. Hilly 1-5 and 13-18. Rest of course flatter by still long inclines / declines similar to Houston's Allen Parkway.

Weather was very good. Not cold; I didn't wear gloves and tossed beanie at 6. Ran shirtless 2nd half. But cool and no sun, totally cloudy.

One of the fun-est courses I've done. With no chance of dehydrating, I could focused on challenge of hills. Scenic course compared to city runs.

Ran all the way through with no stops, pretty even 8:00 pace. Hit half in 1:43, slowed through hills from 13-18, then picked it up last 6. Lots last 5k trying to get under 3:30.

Overall great run, but wouldn't do it again. Hill at 3 & 6 about same as Harbor Bridge difficulty. Would hate to do in sun.

But really glad I did it today.

Tried to move up in place. Hit mile 8 in 20th place. A few past me and I past a few to hold 20th.

But at top of each hill, I could see the queue heavily stacked. 5th over all was 3:15:30 (15 mins head of me). So 15 runners stacked about 1 min apart to me. 3rd in my division was 3:23:30, so again I could see a chance to pass some.

But everyone held on.

Race Week-Hunter Valley

Sunday.

Saturday.
Race in 36 hrs. Weight pretty good, instead of feeling 5lb over optimal, 3 at most. Temp will be good (50) to great, might have some overcast. Unless hills are mega bad, will hit halfway in 1:34-1:35 and go from there.

Forecast-52 at gun with 70% chance of rain. Part of course on grass, if it rains, crap, otherwise should be good. That's it, I'm ready to shut up and run.

Friday
Off

Thursday.
Walked seven. Wanted to wait till Friday to carb, but started today.

Wednesday.
Walked four.

Tuesday.
Walked / jogged 3, then jogged 5k with Jules.

Monday-Australia Time
Walked / jogged 3 with girls

Weekly Recap-2 Weeks Until Hunter Valley

Sunday.
Monday in Australia-begin taper

Saturday.
Hard 10 down to Iron Cove and once around bay. They've added a separate runners/bikers path along the bridge which makes it a nice continuous loop around the cove.








Jogged another 3 with J late afternoon, walked 1.5 more down to park and back.

Friday
7 down to Iron Cove on hilly course.






Another 3 jog/walk with Jules and Cate.

Another 5k at night.







Thursday.
Six down to Iron Cove on hilly course. Another 3 with Jules around QE park.

Wednesday.
Good 7 down to Iron Cove. Hilly, but cool weather was nice.

Tuesday.
5k around QE park. Wanted to do 10k, but stomach cramps.

Monday
Off, in transit to Australia.